362 replies to this topic

[Romeo29]

A good thread, which I'll pin... however our standard disclaimer (sort of) applies, along with a note that if you're considering starting a fitness regime from scratch, then the usual advice is to consult with a professional and/or speak to your doctor first.

Thanks LV

I'd just like to add the following;

I am a qualified Level 2, Gym/Fitness Instructor, so, usually my advice will be correct, however, we all make mistakes. So please bare that in mind .

Always consult a Doctor or Fitness professional before undertaking any exercise plan, this is most relevant to people;

• Who have been diagnosed with High Blood Pressure
  
• Who experience/have experienced chest pain during exercise
  
• Who are taking certain prescribed medicines
  
• Who experience joint pain of who have a diagnosed joint problem
  
• Who are a bit lighter or heavier than their "ideal weight"

Lastly,

Remember always warm up before & cool down after exercise!!!
Always drink plenty of water, before, during & after exercise!!!
Don't push yourself too hard, you'll only get injured!!!

Sorry, I should have made it a bit clearer.

By Maximum Efficiency, I mean to travel further and not be out of breath as much.

Ahhhhhh, it becomes clear


What is your current fitness level? (In your opinion)
Do you exercise regularly? (How many times a week & for how long)
What exercise have you carried out before?

These questions will help give a better picture of your activity level, so that myself, Waddy, or both of us can give you the best advice possible.

Edited by Romeo29, 05 April 2009 - 09:33 PM.

[vpc-thc]

Ahhhhhh, it becomes clear


What is your current fitness level? (In your opinion)
Do you exercise regularly? (How many times a week & for how long)
What exercise have you carried out before?

These questions will help give a better picture of your activity level, so that myself, Waddy, or both of us can give you the best advice possible.

Well, not as fit as I once was!

I walk the dog 3 times a day most days (and I walk quite fast, up a hill, get breathless though). Overall walking time about 1.5 hours

I used to do alot of cycling (roughly 4 miles a day, then extra if I needed to, sometimes with a heavy backpack, I could make 6 miles in around 30 mins, as far as I can remember)

Edited by vpc-thc, 06 April 2009 - 07:11 PM.

[Romeo29]

Well, not as fit as I once was!

I walk the dog 3 times a day most days (and I walk quite fast, up a hill, get breathless though). Overall walking time about 1.5 hours

I used to do alot of cycling (roughly 4 miles a day, then extra if I needed to, sometimes with a heavy backpack, I could make 6 miles in around 30 mins, as far as I can remember)

To enable you to cover more distance in less time you will need to work on your aerobic fitness, as well as the muscles in your legs for the extra power.

The best way to improve (surprisingly enough) is through regular & sustained exercise, cycling is a great way to do this.

For your aerobic fitness to improve you will need to be working quite hard.

Depending on the time available to you;

Try,

Cycle 2 miles at a comfortable pace & see how long it takes. Repeat this about 3-4 times per week & each time aim to knock a few minutes off your time. Also, running is another good way of improving aerobic fitness, it will help with strengthening your legs too.

For your legs i'd suggest some "Lunges" the easiest way for this to be explained is through the instructions on this link --http://exercise.abou...s/ss/lunges.htm I'd say about 15 at a time, 3 times.

I'm not up on cycling, so thats about the best I can do, Waddy may be able to offer some better guidance?

[Waddy]

To be honest training for a specific activity generally needs to be specific and so your best bet is just cycling mileage and that will improve your fitness generally and more specifically your cycling fitness.

For leg strength for cycling lunges as already said are good, I would also reccomend squats, feet shoulder width apart, squat your bum down being careful that your knees don't come further forwards than your toes, get a nice deep squat going then if you have access to a gym a weights bar (no weight on it) across your shoulders and repeat loads just to get the mechanics down nicely before adding weights appropriate to your strength on either end. Dead lifts would also help!

As to principles I would mix general distance cycling with some Fartlek (aka interval) training, mixing speeds and inclines in your routes, e.g. 2 mins normal cycling, 1 min max, 3 mins 50%, 2 mins 75% then up a hill at full pelt before recovering with a couple of minutes steady etc etc...!

[Sam Vimes]

Hiya R29

I HATE gyms with a passion; I hate the environment, and I find that I use the travelling and distance as another excuse not to go to one.

I have a multi gym (this one infact) which I use pretty much every other day.

Now, I suffer really badly with shin splints if I run on concrete, despite seeing a physio and spending more money on running shoes over the last few years than you would believe to try and find something.

I'm thinking of getting a treadmill for home, can you suggest one?

Also, can you suggest a good whey protein supplement to go with my weight workouts...? I found these to be effective when I was playing rugby but I cant find what I used to use, and the one I use currently seems to be pants.

Also any suggestions on how to structure my weights workout? I have been doing every other day, doing something along the lines of 3/4 sets of 10 reps. I'm looking to build muscle more than anything I would say.

[Romeo29]

Hiya R29

I HATE gyms with a passion; I hate the environment, and I find that I use the travelling and distance as another excuse not to go to one.

I have a multi gym (this one infact) which I use pretty much every other day.

Now, I suffer really badly with shin splints if I run on concrete, despite seeing a physio and spending more money on running shoes over the last few years than you would believe to try and find something.

I'm thinking of getting a treadmill for home, can you suggest one?

Also, can you suggest a good whey protein supplement to go with my weight workouts...? I found these to be effective when I was playing rugby but I cant find what I used to use, and the one I use currently seems to be pants.

Also any suggestions on how to structure my weights workout? I have been doing every other day, doing something along the lines of 3/4 sets of 10 reps. I'm looking to build muscle more than anything I would say.

Gixxer!!!

What's your budget for the treadmill?

I don't know much about protein supplements because I tend to stay well away from them, sorry. (No particular reason, just a personal choice)

As for your weights structure,
If you're looking to build your muscles & get stronger i'd recommend some "building sets." These add a little bit of "overload" to your muscles which helps them grow & get stronger. A good starting point would be 6 sets, 6 reps. The weight should be enough so that you can only just complete the 6 reps, if you could manage 7 then you need a bit more weight. Have a rest in between each set so the muscles recover slightly, drink plenty of water too!!!

Does that help mate?

[Sam Vimes]

Aye, that it does...

Limit for the treadmill would be 350-400 quid ish I reckon. But of course the cheaper the better.

Ah fair dink'um about the supplements. I found it improved my recovery quite considerably and maximised the benefit from the exercise I did do. I'll try a few bits and see how I get on via trial and error.

I'll try 6 reps and 6 sets instead of say 3 sets of 10 or so and see how I get on. How much rest time inbetween sets do you recommend? 1-2 mins...?

[Romeo29]

Aye, that it does...

Limit for the treadmill would be 350-400 quid ish I reckon. But of course the cheaper the better.

Ah fair dink'um about the supplements. I found it improved my recovery quite considerably and maximised the benefit from the exercise I did do. I'll try a few bits and see how I get on via trial and error.

I'll try 6 reps and 6 sets instead of say 3 sets of 10 or so and see how I get on. How much rest time inbetween sets do you recommend? 1-2 mins...?

The 6/6 system should give a little bit of "overload," just make sure the weight is heavy enough just to be able to do 6, not 7! I'd say 2mins is a reasonable amount of time for recovery after each set.

Treadmill wise;
Argos Product Code
335/0458- That's a good example beacuse it has;

• A reliable manufacturer
  
• Top speed 14KM
  
• Incline function
  
• Motorised
  
• Heart rate sensor
  
• Preset programmes
  
• Folding utility

It also comes "flat pack" so it gives your brain a workout too when you try to put it together!!!

Anything with those specifications ^^^ should be fine.

Hows that?

Edited by Romeo29, 08 May 2009 - 09:57 PM.

[Sam Vimes]

Spot on, thanks muchly... Will action all the above and see how we go.

Cheers

[Numpty]

Just spotted this thread so here goes. Tips please folks!

I enjoy running (outside, on the pavement) but I find that if I run more than a couple of times a week my shins complain. So I am not getting any fitter. I also enjoy cycling so I am trying to increase that, but I am struggling to find something I enjoy which works more than just my lower body.

I hate gyms - have tried them many times and failed to keep up the motivation to go.

Cheers!

[bhday]

Skipping... is it good exercise to do instead of running, if you do it at a fast pace for 5 mins...

[thespicegirl]

What a great thread with some great advice too. love it.

[Robochop]

Skipping... is it good exercise to do instead of running, if you do it at a fast pace for 5 mins...

I absolutely agree with you here! There's a new PT at my gym, and he loves skipping ... he's also one of the spinning instructors, and he and I were discussing skipping last week.
He then asked me to join him in a skipping session, for 10 minutes ... and "oh my god" did I enjoy it. It was a killer, and my calves hated me afterwards, but it was such a great workout. I could've done longer than 10 minutes, but had just done a 45 minute spinning class, and was literally dead!

[Giraffe]

I used to go to a gym but stopped - although I did notice a difference to my body it was minimal. I am now thinking of re-joining as I would like to increase my stamina. I am quite a fast sprinter but I cannot run or even jog for long periods. I've recently started jogging again and also doing more sit ups as I'm fairly useless at those. Pressups and upper body strength are my better points, but I would like to improve on these too.

[King Scotts]

I used to watch the same lady(rather large) work her socks off and then go buy big cream cake and tea from the canteen. Very strange.

Some say they don't notice the difference after going to the gym but you definitely feel it! Least in the gym you decide when you've had enough, in the Army however you run until you puke then you run some more just for good measure!

[Wing3q]

This is a good thread and lets hope it goes on

I am 45 and use the gym 3-4 times per week and do a lot of CV work I also play 5 a side football at work or play a racket sport during my lunch hour.

I find I can do the bleep test as I have it on my MP3 thingy (had to ask my son to put it on for me) Yet when it comes to doing it for real under test conditions I cant perform and a number of years a go I tore my hamstring at level 5 and now cant get past level 5 last time I did it I pulled up at level 4 with pain in the hamstring. I can run straight all day!

Can you offer any help or advice on this matter?

[thespicegirl]

watch as you turn. thats due to not turning correctly. which can be due to you running at the exact pace required and not a bit faster. which means you have to rush the turn and can cause damage to your legs/.ankles etc.

[mymumalwayssaidiwasspecial]

I've seen a few posts on here about shin splints. I'm not an expert but I've suffered from these since my teens and only got it sorted out a few years ago.

If you're getting shin splints you need to see a podiatrist, that's someone who specialises in problems with feet for the uninitiated.

With me, it turned out that I have flat feet (a rear-foot variance to be exact) this meant that I needed insteps in my day-to-day footwear to raise my arch. For running I went to my local specialist running shop and told them what my problem was. They did a gait analysis and suggested a pair of runners that had raised insteps, they're New Balance so not overly expensive. After a few weeks rest to let the shin splints go away, I've never suffered again.

It's easily sorted out but crippling if you suffer from them.

I'd like to ask if you guys can recommend any particular stretching yoga type exercises? I'd like to train for a triathlon but don't get too much free time so when I do get the chance to run/swim/cycle I tend to just get changed and wade straight in, I know I should do 15 min warm-up/down but I just want to crack-on. What I'd like is some sort of floor exercises that I could do at home that doesn't take long and can be repeated whenever the little one is distracted. Something that'll improve my flexibility (I'm as supple as a house brick) would be good.

[thespicegirl]

You don't need to warm up for swimming or running mate. but always do a proper warmdown. sorry for hijacking your thread mate!

[SPD]

I'm planning to join a Gym with the GF (so that we do things together!) no why is it that everytime i ask how much they fob me off with seeing some sales person? What would you say is a good rate for London with good facilities?

On the fitness side of things, i had an ECG/Treadmill experience a few months ago after a chest complaint, they said i am fighting fit despite wanting to collapse. I'm 16 stone and 6'2" so i hid the weight well, but not the manboobs! Issue from when i used to weight train, worked out but never worked back in - if you know what i mean. Good diet as diet goes living above a chinese takeaway.

What is the best exercise plan for someone of my stature who already does a light to moderate exercise everyday? What is your recommended weekly workout?

[Romeo29]

I'm planning to join a Gym with the GF (so that we do things together!) no why is it that everytime i ask how much they fob me off with seeing some sales person? What would you say is a good rate for London with good facilities?

On the fitness side of things, i had an ECG/Treadmill experience a few months ago after a chest complaint, they said i am fighting fit despite wanting to collapse. I'm 16 stone and 6'2" so i hid the weight well, but not the manboobs! Issue from when i used to weight train, worked out but never worked back in - if you know what i mean. Good diet as diet goes living above a chinese takeaway.

What is the best exercise plan for someone of my stature who already does a light to moderate exercise everyday? What is your recommended weekly workout?

Hi SPD,

I can't really advise on pricing, but definately shop around, in the current climate deals are easier to come by .

I'm 6:3 & not too far off 16 stone, so we're pretty much built the same. I find that running is a nightmare, but swimming works well, it's a good all over body workout & combines strength, stamina & cardiovascular fitness in one exercise. If your diet is a bit of an issue you'll need to change it! It's not about living on lettuce, but make balanced choices, baked instead of fried, sugar free drinks etc. Rather than a packet of crisps, have a banana.

What sort of "light to moderate" exercise are you involved with?
Do you play sport?


Apologies if i'm not on much, i'm 2 weeks into Fire & Rescue Service basic training, so i'm spending many more hours asleep!!!

[i-plod]

Wanted to ask a question can anyone suggest supliments for use in weight building? I am fairly happy with my weight and size but i would like to change the fat i have on my body and turn it into muscle at the moment i look fair to well built but its more well managed fat and some muscle than a nice cut stomach that i want

I have seen a supliment called "asai force pro" that is ment to be like a wonder suppliment that gives such good results. Before i get the chance to ask a personal trainer i though i would ask here if anyone has experience with it? As all the reviews on the net seem to be from spokemen for Asai force company lol

[ojm947]

I have seen a supliment called "asai force pro" that is ment to be like a wonder suppliment that gives such good results. Before i get the chance to ask a personal trainer i though i would ask here if anyone has experience with it? As all the reviews on the net seem to be from spokemen for Asai force company lol

Hi mate, no i would advise against using any sort of products like this they are a complete waste of money and do not work, alot of what is said on the sites that sell them are lies.

[cat thing]

Like any girl I want to shift that pesky last half stone. I used to be relatively fit and could run 8-10 miles of an evening quite happily, but I've lost that level of fitness too.

I don't really want to join a gym, and don't have time to run outside anymore (other then in the middle of the night, and then I have concerns over safety), so I am considering buying a cross-trainer.

I genuinely think that if I had a cross trainer in the house I would use it, as I like the buzz that exercise gives me...and hopefull it will help regain my fitness and help shift that last annoyin bit of weight.

What do you fitness bods think...is a cross trainer a good idea?

[thespicegirl]

I think they're ok but limited in scope. plus they take up loads of room. good for fat burn though.