|
Post by kraut ᚲᚱᚨᚢᛏ on May 22, 2022 9:56:50 GMT
I Just thought I'd list some of my goals for the year before logging my workouts Goal 1: Exercise for 45 minutes on average every day for the rest of this month. If I do over 45 min of exercise in a day I can carry this over to make up for a day when I do less. Goal 2: Don't injury myself whilst exercising. If I feel my joints getting over sore I'll stop doing that exercise. Goal 3: Go to my personal trainer twice a week. While there follow his plan to increase my strength and HIT Cardio. Goal 4: Enjoy myself when exercising, I'm free to exercise how I Like and exercises I enjoy is better than no exercises. Goal 5: Use any exercise I like for this month. I'll learn how to exercise from doing. As a forum member said using no routine as the routine, having no gaol as the goal. My aim is just to move my body as much as I can. Goal 6: Record data on the workout. To start off with I aim to record how long I workout, my heart rate, and the calories burned And to try and reflect afterward on how the workout has gone. Goal 7: Stay in the moment when exercising. Goal 9: Connect with my Higher Power so as to develop my character. When problems thoughts come up when exercising or I feel like quitting pray to God for help and pray for other people with similar problems.Beautiful goals! And the one I boldened is pure gold. Thank you, tomsie.
|
|
|
Post by tomsie on May 25, 2022 16:36:49 GMT
Thanks, Kraut for the comment appreciate it.
I've joined a gym and have sort of committed to going to it 3 times a week. The gym was classes that are sort of Circuit training with some HIT cardio or rowing, ski erg machine, and exercise bike. The gym classes max is 6 people with one coach, so it's sort of a mix between personal training and an exercise class. The workouts change often over a 12-week block. I didn't want to be a pain in the gym so I didn't record the exercises done when I was in there, but here's a rough outline
Basically did a few stretches and a warm-up then did exercises such as TRX incline pullups, lunges, Romanian deadlifts, medicine ball slams, two sorts of plank exercises, and 30 sec on an assault bike. and bench press with dumbbells. These exercises were divided into two workouts (sorry for forgetting the order of the exercise) Each circuit is done 3 times. There was also a finisher of sled pushing and exercising on an exercise bike.
After the first session, I was impressed with the concept of the support of a class of no more than 6. Everything just felt right yesterday. The stretches and warm-up were new to me and was not to long not to short, the workout felt more well-rounded and balanced than what I was doing at home, they did stretches leg work, and core work which I tend to avoid when exercising at home. I was in a pod with 2 others it was nice chatting to them and I hope they come back. The workouts got me sweating buckets my face was like a tomato but they didn't seem that intense when I was doing some of the exercises which were weird. The session probably only took us 38 minutes. Partly why I am going to a gym is I need a place to go, to get out of the house for my mental wellbeing am very social.
The downside is of course it costs money but not too much, I sort of liked the initiative of exercising on my own motivating myself to go for a walk or exercise in the brother's garage.
Joining the gym has forced me to make exercise a priority, which can only be a good thing. Apologies for the rambling post.
|
|
jonrock
Caneguru
Rock-a-hula
Posts: 965
|
Post by jonrock on Jun 9, 2022 13:55:28 GMT
Tomsie, you meant HIIT cardio and not HIT, right?
|
|
|
Post by tomsie on Jun 15, 2022 16:28:17 GMT
Tomsie, you meant HIIT cardio and not HIT, right? Thanks, Jonrock It was around 30 to 45 seconds of cardio (Bike rower, etc.) as part of the circuits with good intensity.
|
|
|
Post by tomsie on Mar 3, 2023 21:34:47 GMT
Apologies in advance I'm not a great writer. It's been around 8 months since I last posted Ive been putting it off for a while. In the past while I started doing Chi Gung. I like the mindful movement I feel it good for posture and stretching and I feel it strengthens the lungs. The guy who teaches the Chi Gund is a full-time martial artist and teaches Kung Fu and a bit of boxing (It's not a boxing gym) when sparing he teaches a mixture of boxing punches, knee, elbow, and hammer fist strikes. I like the martial arts teacher the classes are cheap and he just wants to do what he loves. I'm not that talented of a student but it was good exercise when he was me punching the heavy bag hitting the mits with him and doing shadow boxing.
Now and again I exercise with my brother. I do heavy-hand type exercises with light dumbbells, battle ropes, squats press-ups from Knee, medicine ball work heavy bag, and a bit of cardio on an old cross-trainer and some chi gung. When also now and again exercise on my own doing heavy hands shadowboxing and chi gung. When I exercise on my own or with my brother we don't have a plan we just exercise. This has been working well but something was missing. In the last, while I would pick two exercises and my brother would pick two exercises in a session. This makes the routine more well-rounded and interesting.
I try to incorporate walking when I can into my day, if I can walk instead of taking the car I try to remember to do so. Also with a few of my friends I meet occasionally, I try to go for a walk with them.
If I have free time now and again I go to a normal type of gym (pay as you go) and go on cardio machines and various weight machines mainly for the upper body. I spend around 45 min in the gym. Reps are fairly high 25 reps on machines usually for 2 or 3 sets.
Im 43 now worked on a farm a good bit when I was younger and was fairly strong growing up. Maybe I'm wrong but I feel at the moment I have nothing to prove strength-wise to people. I don't want to put on a lot of muscle or gain a lot of strength. Just want to be more of a all rounder fitness wise. My medium-term goals is to keep the strength and muscle and flexibility I have. Maybe improve on strength endurance conditioning and enjoy exercise while losing weight. Just want to have a healthy heart and lungs and enjoy the feeling of exercise and lifting weights.
I have a few questions is there any point in doing low-rep strength training in general if a person has a lot of weight to lose? I'm guessing I can't put on much muscle (which I don't want to do now) or gain much strength. If I was to lose a significant amount of weight?
Are weight machines that much inferior to free weights if you just want to maintain strength or gently increase the functional strength you have (by functional I just mean to do everyday things like lifting the odd heavy object). Was wondering what people's experiences.
Any suggestions to improve workouts? I was thinking of deadlifting a medium weight now and again. I know I don't have a lot of strength training for legs except for cardio. But because I carry a good bit of weight around I feel my legs have ok strength.
I'm lucky except for a little bit of back pain when I walk, I'm healthy.
Thanks in advance for any responses.
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Mar 4, 2023 0:02:13 GMT
Hi Tomsie, First thing I would say to You about losing weight is find Your mantinance calories for the day and go 250 to 500 calories below. If You need help tracking MyFitnessPal is an easy way to do it. About low rep strength training, I really don't think someone has to do low reps unless they like it. I would say some kind of strength or hypertrophy training is a good idea and would help with weight loss. If You wanted my opinion I would say the rep range of 8 to 15 reps. You could use weight, bands, bodyweight, self resistance, or whatever You like. Unless You want to use isometrics which could count as strength or hypertrophy training. These workouts don't have to take long and done at least twice a week can be beneficial. A lot of times people tend to believe the more cardio the better. But beating Yourself up with just cardio exercise can be counterproductive. To much strength or hypertrophy training can be counterproductive also. We all have to find a balance that fits our needs. I'm a big fan of combining strength/hypertrophy and cardio together.
I don't see anything wrong with using weight machines. I have used them in the past and would use them now if I had them. I know it's not the same but I use to have a Total Gym and I really liked it. If that's what You have use it. Plus they can be safer for people that workout by themselves.
Walking is good for You. I know You said You carry around a good bit of weight and You feel Your leg strength is good. But I would still do a little bit of leg exercise for strength or hypertrophy.
|
|
|
Post by mr potatohead on Mar 4, 2023 5:55:16 GMT
Since leg muscles are the largest mass of connective tissue in the body, if you want to burn fat, add muscle to legs, while try to maintain upper body strength. Muscle burns fat 24 hrs/day and more muscle burns more fat 24hrs/day.
If you're losing body weight/fat, your legs may need some extra challenge with some type of (weighted?) squat, lunge or duck walk?
............ OR Chimp Walk! YEAH!
|
|
|
Post by tomsie on Mar 4, 2023 15:39:51 GMT
Thanks, Michael and Mr. P. for the advice. I'll try out the rep range from 8 to 15 and try to find balance in my training. I will also train the legs more Mr. P. you have given me some good exercises to choose from.
|
|
|
Post by tomsie on Mar 4, 2023 21:33:25 GMT
Was in the regular gym yesterday and for some of today, I felt a bit fatigued from it. Did 20 min of exercise. Just wanted to keep my body limber and active. 7 min of Heavy Hands upper body with two 1.5kg dumbells Step up on a tire Lifted 9kg medicine ball overhead. did some dynamic self-resistance exercise Did lunges and tried out duck walking and chimp walking didn't go too deep to avoid Knee pain.
|
|
moxohol
Caneguru
Biohacker
Si vis pacem, para bellum
Posts: 3,288
|
Post by moxohol on Mar 5, 2023 9:12:33 GMT
My unsolicited 2 cents worth:
If ur knee is ticky squeeze ur buttcheeks throughout the day. It’ll aid knee & back issues. Google it. I’m not taking the piss here. I’m serious.
“Pre-exhaust Method” is quick & invigorating if done without weights. Sit down & cross the ankles. Keep the knees bent @ around 90 degrees. Thrust ur hands under thighs to elevate the feet a bit. Engage in a static hold. You’ll use the lead foot as a stop by placing the ball of the foot firmly on the surface with friction & press with the rear ankle forwards. U can do multiple sets of isometrics as a giant set & then finish with a set of high step ups on the chair or bench or do them as a superset. Hold times for static is 5/6/7 seconds consecutively. Half effort, hard as u dare, hard as u can<<all in succession.
|
|
moxohol
Caneguru
Biohacker
Si vis pacem, para bellum
Posts: 3,288
|
Post by moxohol on Mar 5, 2023 10:09:44 GMT
Tomsie, you meant HIIT cardio and not HIT, right? Thanks, Jonrock It was around 30 to 45 seconds of cardio (Bike rower, etc.) as part of the circuits with good intensity. If u alternate between lower & upper body exercises in a sequence you’ll shunt the blood & thereby tax the cardiovascular system. You’ll also have a great HIIT session. Listed below is a good schedule that u can modify for ur own purposes. Goodbye Traditional Sets And Reps! – Get Pumped with EDT And Ladders faithandfitness.net/article/goodbye-traditional-sets-and-reps-get-pumped-with-edt-and-ladders/
|
|
|
Post by tomsie on Mar 19, 2023 21:52:24 GMT
Thanks, Moxohol for the article I really enjoyed it and I like the way you describe exercising. My brother and I naturally seemed to exercise the way I have quoted you.
Moxohol "If u alternate between lower & upper body exercises in a sequence you’ll shunt the blood & thereby tax the cardiovascular system. You’ll also have a great HIIT session."
10th March 21 min workout on my own Heavy Hands, step-ups, Bulgarian bag swings 5kgs, Chi gung squats lunges all mixed up with constant effort. The downside I haven't got any heavy weights at the garage at home.
12th March Went to a commercial gym for 40 minutes of exercise 17 min walk on the treadmill the names of the machines weren't on the machines, but while seated I did a pulling exercise with a cable to my waist 50 reps warm up 25 reps 14 reps, then an abdominal machine 25 reps warm up the 6 and 8 reps at a higher weight. followed by the exercise bike.
Later that week quick 18-minute workout 10 minutes on the heavy bag punches and elbows trying to work on the technique of keeping the hands up. 5kg kettlebell swings 26 reps 24, 22, 20 reps I think
18th March Chi Gung class 70 min of mindful movement really clears the head and energies the body.
Today 19th March 28 min of exercise my brother had an interval timer going 45-sec exercise and 15-sec rest. Did Heavy hands exercise, squats lungs kettlebell swings, kettlebell pullovers ab wheel on knees shadow punching knees up, and a bit of Chi gung. Really enjoyed the interval trainer I had a few 1-minute breaks and wasn't fit enough to keep going constantly the brother kept going. I might get a timer app on my phone and set it for 40-sec exercise with 20 seconds rest when I exercise on my own so I am able to keep going for longer.
Also went to a CrossFit gym on 13th March for an hour-long Workout of the day class. there was a good warm-up then the group was practicing the skill of kipping pull up I'm heavy so I tried to jump and pull myself up a bit on the pullup bar. I felt silly at the time but the next day I could feel that the muscle in my forearm had been built. after that was 25min of a circuit of squats press-ups on my knees reverse lunges and dips for the rest I exercised with a dumbell where I lowered it behind my head and raised it up above my head While doing the circuits I was really impressed by a female personal trainer she kept going, but after 18 minutes I was getting worried about my knees, the squats, and lunges were going well but as the circuits kept going I was going deeper and deeper. After a break, I asked a trainer if I could finish the workout on a rowing machine. Love the idea of Crossfit builds, a really useful sort of fitness, but was worried about my knees I carry a good bit of weight and really want to stay injury free. Would like to learn a bit about exercise from the female trainer she's into bodyweight exercise but won't go too often to Crosfift yet. Even though I admire their strength and fitness.
|
|
moxohol
Caneguru
Biohacker
Si vis pacem, para bellum
Posts: 3,288
|
Post by moxohol on Mar 20, 2023 7:05:11 GMT
U can do a 10 minute isometric session in stretched ROM prior to any type of dynamic exercise. I’d refer u to the old maxalding exercises & pick a few that suit ur needs. Isometrics will enhance your entire results. Like the way worcestershire sauce gives an accent to meats. Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20% Ref: buildmuscle234.50webs.com/7086.html===================== If u eat lentils for breakfast ur blood sugar will remain steady thru out the day. You’ll be less hungry & slim down to boot. Lentils are a versatile food as u can add virtually anything to suit them & cook them in bulk too. I.E: If I want a breakfast cereal I’ll add cherry preserves to my lentils & a dash of true cinnamon. U can make many Mediterranean dishes out of them too. Lentils are easy to prep & cheap too. I’m still sorting out the order of food ingested. As of now, I drink gelatin mixed with powdered Vitamin C & electrolytes 1st thing in the morning then eat my lentils afterwards. I do alternate day fasting. So, I have a craving for gelatin not lentils in the morning. Gelatin is great for the gut biomes too btw.
|
|
|
Post by tomsie on Mar 20, 2023 23:25:41 GMT
Thanks, Moxohol for the reply and another interesting article. I think the only way I'd truly understand the article is through experimentation. I practice a bit of Chi Gung I turned down the training in Tai chi, for the moment I felt Tai chi wasn't hardcore enough for me it felt like a light dance. But with the Chi gung, you could practice one exercise for as many reps as you liked until you got tired ie Chi gung squats.
The reason I am mentioning Chi gung is that there might be similarities between it and maxalding. With Chi gung the breath and the motions of the body are combined making it a very mindful exercise. Hard chi gung is when doing a chi gung exercise the body is tensed during the exercise. While I'm starting to learn chi gung I keep the tension at a light to medium level so as perform the exercise smoothly. That's probably not a good way to put on muscle so maxalding may be superior in that respect. (I'm guessing part of maxalding is tensing muscles) Chi gung is an ancient way of exercising generations and generations have found benefit in doing it. My teacher hinted to me that isometrics trying to move something that cant be moved wasn't good. He didn't explain why but could it be that holding the breath too long while doing isometrics might cause health problems? The exception seems to be holding horse stances, but it is easier to breathe in those positions.
I've read a little bit on maxalding and that system seems to energize the body like maxalding (I've tried the tiger moves a few times and for some reason, they give me a lot of energy and there is a good mind-muscle connection that pleasant. It might be a different system but when people mentioned they trained with light weights slowly with tension. Part of me understood that might be an enjoyable way to train. Another member shared I forget who, who said I rather do Heavyhands where a light weight is lifted many times fastly because it was more practical. That swayed my training I could see that heavy hands were a good way of warming up the body, were good for the heart and lungs, and might maintain muscle mass but also build a useful kind of strength endurance.
I have two books by an unpopular fitness author on this website for good reason, years ago when I was younger I bought into a lot of what he was saying, and when I look back on what was written in some of the books I feel like a fool. But I believe the books have a least this merit there are a good few exercises in them and the pictures are quite good. I won't go into the failings of this author and his forum. I'm open to buying better exercise books. When I exercise with my brother he sort of looks down on me when I do an odd self-resistance exercise (There not exactly do chin-ups, a heavyweight, or a weight lifted a lot) which I also find energizing and a mindful way to exercise so I don't do them when I'm around him. I have never been able to get self-resistance exercises DVR to work successfully on their own, but they're good to do with Chi gung and to destress or include bits of them when I work out on my own. Is there a fault with maxalding if you're just tensing your muscles, do you just get better at tensing muscles in my mind I can't see a carry-over strength gain to other areas of life. I do believe they and DVR would be good for defining muscles in a safe way energizing and stress reduction. But for me at this moment I would go with the Chi gung it's a very time-tested methods of meditation mindfulness, energy work, posture flexibility, and health may keep muscle mass but probably the way im doing them would lead to much muscle growth. These are just some thoughts I have, I love learning about exercise I'm not sure if I have understood maxalding I've made a guess at it.
On the nutrition side of things, I'm trying to stick to the principles of intuitive eating a non-diet approach to eating. But am open to learning more about food and nutrition
|
|