Back to the gym

“Ive been working on cardio these past few weeks and would like to add some light weight training to the rutine...

so for those of you who are into weights, can you give someone who has never had expirience with weight training some begginers advice?”

“Get somebody to work with you. Online we can't see your needs. Form is important - so get somebody to train you.”

“fyi- 60-65% of heart rate is kind of outdated. optimal fat burn is now said to be at 65% of vo2 max. the formula for v02 max is in 3 parts.

1. max hr = 224- age
2. heart rate reserve = max hr - resting hr
3. 65% vo2 max=(heart rate reserve x .65)+ resting hr

also, i have a concept 2 rowing machine and i really like it. i will say that it has a high rate of perceived effort. It feels like you're working harder than you are. even still, i can burn the same as i can on a treadmill if i'm in the right frame of mind. sometimes it's hard if i'm not feeling motivated. i'll usually go to the gym and work out there if i'm having a don't wanna row day. when i do row, i have to use a heart rate monitor to keep me honest.
last edited: 1/22/06 1:58:40 AM”

“ductape - ?

1. 151
2. 85
3. 125.25

Sounds OK. I'm allowed 130 by my cardiologist, which is liberal for my age in the book.

---

Does this mean that the heart rate is a measure of "work being done?"
last edited: 1/22/06 7:53:21 PM”

“You should use a weight that will tire your muscle in 12-15 reps. Meaning, you should feel like your muscle is jello after 12-15 reps. If you tire before then, you're using too heavy a weight.

I'm doing a ton of hand weight stuff with my workouts lately. Really hoping to form some tricept muscles (because they don't exist right now!). Just upped the weight I've been using, because I wasn't getting tired in 15 reps. (Maybe that means there is actual muscle there right now!)

What else do ya wanna know? (not that I'm an expert!)”

“Woo Hoo. Jumping back on the wagon. I got some new dvd's too. Ok dorky name: Yoga Booty Ballet. But it's fun! Lots of dance and yoga moves. The ladies on the video seem pretty cool. Unlike the Beachbody videos I was doing. The people on the video were annoying and boring. I didn't want to "work out with them."”

“Hey SC see if you can get your hands on a copy of Bill Phillip's book "Body for Life"
He covers the basic fundamentals of lifting pretty well and has a lifting plan that works pretty good for beginners.”

“Bill Phillips is great~ Good suggestion UPluver.”

“The struggle to work out in the morning begins. LOL! yup, I bailed and went back to bed. : p
On a good note, yesterday I walked to lunch because it was a beautiful day and it was about a mile.”

“Just back into my workout, as for the weights. I use only hand weights. I start with 3lb move to 5,8,10,15,20,25,30 doing 10 reps on 7 lifts for each weight.
Day 1- 2 miles bike then the weights followed by 3 miles on the bike.
day two - 5 miles bike, 2 miles walk
day 3 - back to day 1”

“sounds intensive matt”

“Working out at night works out better for me....but on some days I do work out in the morning.”

“Not really pixie, I have found there is no right way or wroung way. You have to find somthing you like or you will give it up.
This is the work out I used to get in top shape.younger days
day 1 - bike 3 miles, weights, run 4 miles
day 2 - staduims 95o steps up 950 down, aerobics 1 hour bike 5 miles
day 3 run 6 miles, weights
Day 4 - cry
day 5 start over”

“I like day 4. ; )”

“I was at the gym this morning. Got my youngest daughter signed up.”

“The gym is great, I don't care for them, but anything that will help you get going is good.Jumping jacks will do it. I change it up as much as I can, throw in a extra walk anything to keep ya going. It's hard It's so so hard at times. Allot of folks tell me, that's it's easy for me, this is BS. It's not easy for nobody. Even day 4 is hard.”

“This morning I drove 2 miles to the gym, ran for 4 miles on the treadmill, then drove home.”

“Be cheaper just to run to the gym and back then.”

“oh yeah”

“Wish I couild run! Heck, wish I could walk!

Just returned from martial arts class. Went twice this week, but only watched. However, this evening my knees were feeling a little better. The MSM capsules I started taking a few days ago may be starting to work. I hope! I hope!! I hope!!!”

“I'm betting money on improvement in my knees. I signed up for a $125 martial arts clinic near the end of February. It will be here in Melbourne, so for our group there will not be long distance transportstion and motel costs.
last edited: 1/25/06 9:45:48 PM”

“Nowslimmer, you need Xango. I can get ya signed up.....my parents sell the stuff. My dad claims its kept him from knee replacement surgery for the last two years. Its really helped his joints.”

“Does that stuff work if your tendons are too lose?”

“Does that stuff work if your tendons are too lose? I already had surgery once, but that wasnt a long term fix apparently...as my knee is acting up again.”

“good ol horse linament, helps anything.....and a shot of "OL SPARKY"..........

oops, g'nite all, ol sparky's a-callin' ;)
last edited: 1/25/06 9:56:33 PM”

“Running is out for me. I used to run in highschool but my tendons get loose. really. So if I run now my left knee pops out of place all the time. heck, it does that even when Im jsut walking normally sometimes. Doesnt really hurt, its just WIERD and you have to walk funny till it pops back in place sometimes a few days later.”

“Some weight work might help that Spirit. If you work them they tighten up. Unless maybe you mean your ligaments?”

“thats what I mean. My ligaments have always been a problem. Its why im double jointed in some places :) I had surgery on it once. That SUCKED but it ahd gotten so bad my knee gave out one day and I broke my ankle because of it. I dont want that to happen again.”

“smiley girl - Thanks. The anti-inflammatory properties of Xango may provide the relief needed. However, it is an expensive way to obtain it.”

“nowslimmer, was the problem with the knee”

“LOL Sarge. That's classic. Now if you ran to and from the gym and did your strength training at the gym, that would make some real sense. I used to ride my bike to the gym and do that. Although most people don't like doing their cardio and strength on the same day.

Doing a strength video tonight.”

“

"nowslimmer, was the problem with the knee"
flatlander matt

Old age, I guess. They have both been injured in the past. Over 8-years ago an orthopedic surgeon wanted to replace both of them, one at a time. I turned him down.

My mountain backpacking helps me reduce my weight, a continuous problem, and to strengthen my leg muscles so that they can hold me up. Each time I return home I can notice a big difference, when I attempt to go up or down stairs. My system does work and recently I have read some conformation about it. My Internist agrees, too.

In early November, after another 2-months of mountain backpacking, I caught a bad cold. My knees went out at the same time. I recovered from the cold, but my knees did not return to their previous status. I felt much pain, when attempting to walk on them. So much so, that I was on crutches for most of two months. It is still touch and go. So my hope, currently, is on MSM. I figured that the cold caused a change in my body fluids. Maybe I will again be able to exist without all the pain. If not, I may have to give in to surgery. My Internist took new x-rays last summer, looked at them, and without hesitation, filled out a form for a Disablied Parking Permit. She still thinks I should have at least one knee replaced.

During the years I have struggled with the backpacking, using my legs as braces. All change(2" or more) in the trail were major problems for me. But I've learned to make do with whaat I have. My one leg has no lifting power and the other has very little. But the pain is something else.

That should give you the picture. It's Official, I'm Disabled.
last edited: 1/26/06 3:42:45 PM”

“I agree, NS. Its not really an affordable health supplement. (Are any of them affordable??) My parents keep bugging me to take it, but I'm not interested, nor can I afford it!”

“I think I would look into the surgery a little more, they can really do some amazing things and some that are not so great. They have some of the newest technologies at UF Shands,. Aren’t you a Vet.? They work hand in hand allot.”

“when the surgeon said that after surgery I would very likely have to give up the mountain backpacking, which he did not believe that I could do, I told him that I would not consider that a success. I said, "When I can no longer do at least one mile of easy trail per day, I may come back and see you!"

I'm not limping, I'm just favoring my other leg!
last edited: 1/26/06 6:34:29 PM”

“Yes,I would check this option out very well. I've had hiking freinds have this done, with good results. but the homework is very inportant. I've also seen it turn out not so good.”

“One's attitude has a lot to do with a successful surgery, too. Right now, I don't consider it an option, but a last resort. I don't think my Internist fully understood my recent question about what after the surgery. She was just willing to let me go talk to a surgeon or to a specialist about those knee injections. I can't afford the 20% to keep running from doctor to doctor.”

“Off to the gym, see ya all anotehr time!!!”

“I did my dvd workout last night. sore today. Ouchy legs.”

“Bike,weights,bike for me, my chest is killing me.”

“Officially I learned this evening, I am now a Brown Belt in Aikijutsu and have received an impressive certificate. This is as good a place as any for my first announcement.

The certificates were delayed for a while, due to a reorganization in the parent organization. Several divisions were dropped as they want the organization to concentrate mostly on combat techniques. This is what we have been doing all along in our class as our instructor saw the changes coming over several years. Some divisions, like aikido groups, have been dropped. But most of aikido techniques are asubset of what we do.

Getting into Martial Arts was one of the greatest moves in my life. I was real fortunate to get into a great area and to have an outstanding instructor and great classmates. My next milestone will be the Black Belt, but that will only be a stepping stone to more. However, if I can make the hurdle, I may make the record books as the oldest recipient of a Black Belt in a contact martial art.
last edited: 1/30/06 10:03:33 PM”

“Congrats!

Thats a significant accomplishment!”

“don't bust anything wise guy.........”

“How old are you? I think the oldest is 88.”

“Sarge - Then I may have to take is slow on this next leg. Do you know if that was a first black belt? After the first BB one is no longer considered a student. I am 73½. Oh, we were looking in the U.S. only.
last edited: 1/30/06 10:14:38 PM”

“I believe she was a 1st Dan. She took TKD, so it's debatable whether or not that's a combat martial art (LOL).”

“Congrats, nowslimmer. Best as you go for it!”

“Bike,weights,bike,run, I feel good, well right now.”

“Weight room 3 to 4 nights a week, for an hour to and hour and a half. Walk for half hour at high speed medium incline. Then lift etc.

The problem when you pass the 40 in my job is that injuries take longer to heal....gotta stay in shape so I get back into the game quicker.”

“sounds like a good time flatlander.

I ran for the first time in a week. It felt great. My cold is almost gone.

A good friend of mine did his first trip to the gym in 6 years or so. He was once a lean 165 he is now 215. Lots of work ahead for him I hope he can do it.”