The Exercise & Cardio Thread.

Clubpaver

Clubpaver

Vital 1st Team Regular
Instead of messing up the weight training thread or the weight loss thread or the really interesting thread,a unanimous decision ( :17:) was made to create a new thread where we can discuss general exercising such as cycling,running,swimming or any kind of exercising,so feel free to share,boast or question others.

On the boasting front,I`ve done 3 x 5 km runs on the trot this week so far and I aim to do another one today,one tomorrow and one on saturday.

 
Good idea, nice to keep the weights thread about weights I think!

You are on fire running wise now Club. Brilliant! Have you found that is the thing you enjoy the most, as opposed to weights, or other exercises?
 
Does anyone play any sports regularly ?

I used to, before the legs spazzed, love playing tennis and badminton. It was that and weight training, oh plus mountain biking.

 
On my non-weight days I do interval training or endurance cardio.

Try high intensity interval rowing: 4000 meters with book end stationary bike sprints.
This burns the fat big time. It takes your heart rate in and out of those high intensity training zones.

1. Full body stretching. Warm up those back legs and arms.

2. Get into that training heart zone rate with a speed burst 50 calorie burn on the stationary bike. Resistance of 4-5. Burn it as fast as you can. It takes about 5 minutes. This will have you sweating and it'll get all your muscle groups warm as cake.

3. Get on the rower. Resistance 10. Set it to 2000m. The first 200m is done at 30-32 spm. The next 200m done at 34-36 spm. Push it hard. Make sure to keep your knees together and your stroke motion fluid and tight. Repeat the process , changing the spm ration every 200m until you complete the distance. I usually count the higher intensity 200 meter burst to a stroke count of 25.

4. Get off the rower. Full stretch out.

5. Get back on the rower and repeat. Another 2000 meters alternating pace for every 200m as before.

6. Get back on the bike and burn your way to another 50 calories, resistance 4-5

7. 5 minute warm down walk on the treadmill. Stretch out the those legs and you're done.

This burns about 350 calories and it takes 30 minutes.
It's a killer.


 
Really miss not being able to go for a run have tried but having a permanently broken ankle and the loss of 80% of my calf muscle makes running on uneven ground very dodgy indeed.Did get to quite a good level on the treadmill but after awhile I developed problems with my good knee and ankle plus back problems.Now if I take the dog for a good walk my legs feel quite weak for a few days would love nothing more to go for an early morning run good on ya Club enjoy whilst you still can mate.
 
I am an idiot! I could leave it at that and I don't think I'd get too many arguments from you lot but let me explain why: I was looking for a commitment, something to work toward that would help me with my fitness whilst at the same time something to get my kids away from the computer screen. I was looking at various options when I, quite by coincidence, found myself looking at info on the Birmingham Triathlon. You can see what's coming next.......being the genius that I am I have now agreed with my twins (they turn 14 in September) that we are going to do the Birmingham Triathlon next year - training has already started :54: :179: :54:

The event we want to do is the sprint, that's 750m open water swim, 20km cycle and 5km run.

Swimming is no problem for me but the boys need to improve. Cycling is just a matter of building up a bit of fitness but the running part worries me, I've never been an enthusiastic runner and am currently overweight and unfit. Even when I was younger, the further I can remember running is about 5k so it's my absolute limit as far as experience is concerned, and this was when I was a teenager.

At bit of advice is needed for running (Sir Den perhaps), I know shoes are important but is there anything in particular I should be looking for? Most of my training will be on roads.

Of course, there is no guarantee that we will be allocated places and as such will have to find another event. This will also cost a fair bit as we need to bring bikes with us from Norway so not only has training already started, so has saving.

I'd not thought of it before now but perhaps we can turn it into a money raiser for Acorns too.

 
I used to play cricket but the body gave up on me mainly the slipped discs and the cracked vertebrae.
I miss it and would play every week if I could last a whole game. I helped out in a Sunday a few weeks back in the field and pulled a hamstring. Lovely black back of the leg for 3 weeks.
 
Good thread this is.

I played a lot of cricket and football in my youth so have always been pretty fit , but when those days drew to an end I started running as a mate convinced me the London Marathon was a good idea. While training for that I got hooked and haven't stopped since.

VOTN , my main advice for running on the roads is a really good pair of trainers that suit your gait. (You should be able to get your gait measured at any decent sports shop) . Club will confirm they make a lot of difference. Also some comfortable good fitting running gear is a must , because ill fitting stuff could cause some nasty chafing.

 
I walk 2 to 3 miles every day, much of it indoors and a large part of that going up and down the stairs. A few weeks ago, the doctor took me off a mild hypertension tablet I'd been taking. I hope I won't need to go back on them.
 
Trekker - 7/8/2014 10:28

I used to play cricket but the body gave up on me mainly the slipped discs and the cracked vertebrae.
I miss it and would play every week if I could last a whole game. I helped out in a Sunday a few weeks back in the field and pulled a hamstring. Lovely black back of the leg for 3 weeks.
Click to expand...
Trekk don't know what you think of this but I swear by it,but I have slipped a disc three times because of the physical nature of my job and there is no pain like it I have seen me downstairs at 3 in the morning lying on the floor in total agony almost reduced to tears.The first time it happened I was off work for three months and it seemed to take forever to heal even with physio therapy.The second time I just overloaded with tramadol and carried on working but it cleared after about 3 weeks.The third time I carried on working again but had also purchased a copper and magnetic bracelet and it cleared up after a week I truly beleive working the back helped put the nerve back in place and I also swear by the bracelet not sure what it does but I have had very little problems since.
 
gator - 7/8/2014 10:54

there is no pain like it
Click to expand...

We should have a pain thread.

have you ever had brain cramps because the pressure is too high and it can't escape and the feeling that your eyes are literally popping out of your head from the pressure?!

Or every rib in your body broken in several places, some removed, re-shaped and clip secured back in with a bar holding them all up?

:5: :5: :5:

(Sorry, couldn't resist, it is the only thing I'm good at top trumps wise, but yes, slipped discs, dad used to have them, nasty buggers)

Anyway, back to exercise!

Have started, on a friday, to do a few (10 ish) gentle lengths in the swimming pool just for an all over stretch. Plus love my boxing bags (got four and do circuits). That's about 'all' these days because the weights really are enough for me 5 days a week.
 
VotN, blimey, that looks like a great challenge. Blinking ell mate, no pressure against two teenage lads eh!?

Should be a decent joint family experience that. Look forward to the updates and progress reports.
 
Yes J I have had headaches I take paracetamol for them and I have broke many a rib laughing at your jokes :5: (just kidding)sorry for going a little off topic.Manage to do a couple of sessions boxing training very good cardio workout.Will try to get into swimming but i'm very conscious of the look of my leg but hopefully one day I will accept it.
 
BBJ - 7/8/2014 11:49

I walk 2 to 3 miles every day, much of it indoors and a large part of that going up and down the stairs. A few weeks ago, the doctor took me off a mild hypertension tablet I'd been taking. I hope I won't need to go back on them.
Click to expand...

Great news John, just keep up the walking then.
 
The Fear - 7/8/2014 12:00

VotN, blimey, that looks like a great challenge. Blinking ell mate, no pressure against two teenage lads eh!?

Should be a decent joint family experience that. Look forward to the updates and progress reports.
Click to expand...

The boys are really worried about the swim as they are really not even close to being good enough yet so I'm going to be working pretty intensively with them. The plan is to stick together throughout the race. If not, I'd honestly leave then for dust on the swim, probably maintain my lead on the cycling and they would no doubt overhaul me on the run and humiliate their poor old Dad, so my cunning plan is to manipulate them into staying with me by staying with them on the swim. lol
 
VOTN, don't worry about running 5km. It's fun run kind of distance. If worst comes to worst, you could walk it in less than an hour. As far as I can tell, you just need a decent pair of running shoes. It's also good to watch some videos on YouTube about running technique.
 
Magic.
See you on saturday then

Just done my 4th for the week.

Bodybutter thinks 5km is a fun run ? He should see me when I`ve finished .....that`d change his mind :17:


 
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