Personal Exercises (Full Version)

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VanIsleKnight -> Personal Exercises (9/7/2009 11:52:37 PM)

So I'm going to be trying to kill two birds with one stone by doing exercises for 30 days, so that I can 1) feel better and more confident about myself and 2) be physically healthier.  I don't know why I felt so silly exercising by myself in my room, I think it's remnants of awkwardness and feeling silly, which is probably why I don't go to gyms.  It's dumb, but... hey, it's there.

So, because I'm kind of out of it, I'm starting with what I think is really easy and basic.

5 sets of 10 of the following:

8 lb curls
Pushups
Squats
Situps

I was really struggling with the situps in the last two sets, and don't own any heavier weights.  I'm not looking to be a greek god or anything, this is more on the level of "I know I can do this so I'm going to do it" but I'm curious if there is anything I can change or add to this.

Also, any advice would be really appreciated from people that do regular workouts or from people that are like me.



Rabidbunny -> RE: Personal Exercises (9/8/2009 3:37:06 AM)

May I ask why you are only limiting yourself to 30 days?  Is the 8 lb weights the only thing you have? Because that really is not enough. Though I know you don't like gyms, you should get a trial membership at one where you will have access to more equipment and heavier weights. I will tell you now that most people will not care or even notice what you are doing, they will be too focused on their own workout. I get noticed, but that is only because I'm a girl who can squat and deadlift fairly heavy weights. For some reason girls are afraid of the free weights, but that is a whole different subject.

The ones I would definitely add are lunges and planks which will really help with your core muscles. Some other exercises you could throw in our shoulder presses, kickbacks, and bent over rows.

If you do end up going to the gym, I would use a starting strength routine, which is the same one I use, though I need to change it since I am no longer making gains on it. You might find the weight lifting to be addicting, I did.



VanIsleKnight -> RE: Personal Exercises (9/8/2009 4:29:13 AM)

The eight pound weights are the only thing I have at the moment, yeah.  As for thirty days, well, it's a trial run to see how I take it.

I can probably just go to the local rec center, it has a decent gym and a good pool as well.  I think I even get to go for free so many days because I make less then X amount of money.

I think I know what lunges are (took a very small bit of fencing way back when) but everything else after that I'm not particularly clear on.

Thank you!



EmlyKate -> RE: Personal Exercises (9/8/2009 5:34:19 AM)

I would recommend looking over a website similar to this one.  http://exercise.about.com/cs/exbeginners/a/begstrength.htm

If you click through some of the links it gives you examples of different exercises with pictures.  Beginning weight training can be done at home, but there are definitely benefits to going to the gym.  Do a little research to get yourself started off well.  If at all possible, try to stick with it past 30 days, there is a lifetime of benefits to be had in regular exercise.



VirginPotty -> RE: Personal Exercises (9/8/2009 7:27:14 AM)

quote:

ORIGINAL: VanIsleKnight

The eight pound weights are the only thing I have at the moment, yeah.  As for thirty days, well, it's a trial run to see how I take it.

I can probably just go to the local rec center, it has a decent gym and a good pool as well.  I think I even get to go for free so many days because I make less then X amount of money.

I think I know what lunges are (took a very small bit of fencing way back when) but everything else after that I'm not particularly clear on.

Thank you!



You should check out the workout classes at your local Rec Center. It's a good motivator to get started & keep up w/your workout especially as a beginner. The prices are alot cheaper than the fees at a gym and you'll have other folks beginning just like you (if you take the beginner classes) and you'll also learn the CORRECT movements and form. I never did like working out alone at home and this was a great motivator.

Take the Body Sculpting class for weights and an extra cardio class.

Not sure of your funds but you can Google "Boxing for Fitness" & either join LA Boxing or get a Personal Trainer. It's a GREAT cardio workout & defines those muscles w/o the extra weights![sm=boxer.gif]

Also remember to eat healthy otherwise all the working out will be for naught[&o]

Good luck![sm=weightlift.gif]



shadowowl -> RE: Personal Exercises (9/8/2009 10:03:59 AM)

I'll give you some advice from someone that just started working out again.  I got a personal trainer though cause i don't do well unless I'm told what to do and dominated lol so got a female personal trainer sort of like a vanilla domme :P
anyway the basic idea of the system i'm on is
first 2-3 weeks is just getting use to exersise.   sit ups, push ups,  squats, lunges,  some walking,  3 times a week for an hour each time
then next 3-4 weeks is weights and doing curls and such with weights to build muscle (this is where I am now) as well as all the same stuff from the first few weeks
after that its
to be honest 90% of the stuff I do at the gym can be done at home we almost never use the machines other then warmup for cardio  :P
use a weight bench but mostly just to step up on it
get a workout dvd and most you really need is maybe a mat, a fitness ball and yoru 8lb weights  erally that is enough to get into decent shape
but you need to do more then curls with the weights work all the different mucles with them.




VanIsleKnight -> RE: Personal Exercises (9/8/2009 10:18:27 AM)

Hmm. Bugger. I completely forgot about diet.  I'm not going to have to down a bunch of protein shakes and energy bars am I?

Yech.



Rabidbunny -> RE: Personal Exercises (9/9/2009 3:29:22 AM)

You definitely don't need energy bars. If you decide to start lifting heavy or just want to build muscle, you might want to think about having some sort of post work out shake you can have right away. Some of them really aren't that bad and would recommend ON (Optimum Nutrition). They have some pretty good flavors.

http://www.exrx.net/ this is actually my favorite website to figure out proper form. It also has a wealth of other information that will be of use to you.

Personally I'm not a fan of the personal trainers, since a lot of them seem to not know what they are really doing and from the stories I have heard, will sometimes even teach wrong form. Good ones are hard to find, but if that is what you need to stay motivated go for it. I never needed a trainer and taught myself everything I know, since I started I lost between 50 and 60 pounds, so it can be done.



VanIsleKnight -> RE: Personal Exercises (9/10/2009 4:04:16 PM)

Third day.  So.  Sore.  T_T

I'm going on a date tomorrow too, to the beach.  It hurts to stretch, to yawn, to sneeze, to sit up, sit down, and a ton of other things.

I'm afraid I'm going to have to take a day or two to rest and let my body recover, otherwise I think I might seriously hurt myself. =/



SweetNika -> RE: Personal Exercises (9/10/2009 4:09:58 PM)

I was always told to work out every other day and to give my body a day to rest inbetween my work out espeically in the begining.



lovingpet -> RE: Personal Exercises (9/10/2009 4:38:18 PM)

I am seeing a clear lack of any kind of aerobic component. Strength training is great, but it should be rotated with aerobic training as well. Running, biking, swimming, etc.... moving that body! Others have mentioned that strength training is better done every other day and not every day. Aerobic stuff can be done every day. When I was able to maintain a workout schedule, I did aerobic work three days a week and cycled it with strength training the other three days and gave myself the day off one day a week. I wasn't looking to be buff or win a fight, so it was plenty for me. I just wanted to not get chubby and feel as healthy as possible.

Also, I am noting you don't have any stretching. Flexibility is very important to overall health and safety.

All in all, I enjoyed my "workout" much better when I did it the "right" way...PLAY!!!! Get it in the same way a kid does. Go out and have some freaking fun already! Get a group together and go toss a ball around or go with some friends and explore a cave. We make it so hard, boring, and serious. Sheesh!!!! No wonder so many people hate getting their "exercise"! Seriously, have fun!

lovingpet



Aanakaris -> RE: Personal Exercises (9/10/2009 9:46:10 PM)

I alternate fitness (weight) training and Yoga. The fitness portion has 30 minutes of cardio mixed in with excersizes similar to what you are doing. I would add military press and squat press (hold the weights as you squat then curl them up as you rise until they are over your head) as well as get a pull up bar and add a few reps of them for the shoulders. Instead of sit-ups I use what's called 10,10,10,10 which is 10 crunches then rotate the knees to one side, 10 more obliques, then 10 obliques on the other side followed by 10 crunches where you pull your knees to you elbows instead.

If you want a really good workout with minimal equipment required, try the P90X that is on all the infomertials. It's pretty brutal but really works if you can stick with it. Also the beachbody website has some great diet information where you will not have to eat excess protein bars and supplements. My personal trainer actually recommends Tony Horton's program.

LovingPet is right as well, add some stretching, 10 minutes before and another 10 to 20 after. It'll reduce soreness and help with overall fitness.



Rabidbunny -> RE: Personal Exercises (9/11/2009 3:28:38 AM)

I would also add to lovingpets comment about taking a day off between lifting. Your muscles need time to repair and rebuild themselves. But if you are serious about lifting every day, make sure you are focusing on different muscle groups. The routine I'm thinking of is a 4 day split with a day off in the middle and two off at the end. So day you work your abs, chest, and biceps, day two your legs, day three off, day four shoulders and triceps and the final day back and abs. That is probably more indepth than you are looking to go though.



VanIsleKnight -> RE: Personal Exercises (9/11/2009 3:34:13 PM)

I've made appropriate adjustments to my schedule and routine.  Thanks everyone for your advice, that's exactly why I made this thread.



lovingpet -> RE: Personal Exercises (9/11/2009 3:36:44 PM)

Awesome! Good luck!

lovingpet



andreaC -> RE: Personal Exercises (9/14/2009 9:02:14 AM)

i was told that its not the amount of weight that you use, its how many times you do it, unless you really want to muscle up. 



Rabidbunny -> RE: Personal Exercises (9/14/2009 5:29:46 PM)

Lifting a small amount of weight for countless reps is a waste of time and energy. The body is made up of two types of muscles fibers. Type I is the one related to endurance, while type II is connected to strength. Men and women have the same number of each of these fibers, but the size of these fibers is different in men than in women. For example, in the legs of an average man, type I fibers make up 36% of the total muscle mass, whereas for an average woman, it makes up 44%. This is where the misconception that women should focus on endurance over strength comes from. Hence why you hear a woman should do fewer reps. But in my mind it is stupid. A woman can only gain at the most 7-12 pounds of lean muscle in a year, so lifting heavy is not going to get you big and bulky, but it will get you lean, toned, and sexy.

It should be noted I am not an expert in physiology. The information I got above is from a book I have called "The New Rules of Lifting for Women." I would highly recommend it, not only is it inspiring, but full of useful knowledge.



Shaykers -> RE: Personal Exercises (9/14/2009 5:37:26 PM)

That is not true at all A light weight high rep workout is awesome for first of all Cardio, and second is good for endurance... (Which we all know is very important) If you Always lift heavy weights you will suffer.... When you lift heavy weights your muscles get small tears in them, as your body heals them (with scar tissue) your muscles "Grow" but if you don't let them rest and take ist easy, ie. low weight high reps. Then the structural integrity of your muscle will eventually become compromised. So let me know when you tear a ligament or tendon, but until then please don't give out false advice that could potentially hurt someone.... Thank you...

(Not a certified personal assistant or anything, Although I did go through Army bootcamp twice, Taught EMT's, and spent about 7 or 8 years doing the 'Fitness' thing...)



DavanKael -> RE: Personal Exercises (9/14/2009 9:11:30 PM)

I haven't read all of the replies but at 22, those things are a challenge for you?!  Gack!  I mean, really: gack! 
Consulting with your doctor to make sure you're okay to exercise, then at least consulting for a 'free trial' at a gym to get an idea of some exercises or paying to have a few sessions with a trainer would be a good idea.  Nutrition is important too. 
And, you don't need actual weights, you would lift bags of cat litter or something that's cheap but heavier weight. 
  Davan



VanIsleKnight -> RE: Personal Exercises (9/15/2009 12:10:53 AM)

I'm 140 pounds, 5'9'', and I'm thin.  I've always been a stick :P  Not anorexically so, but I've never worked a job where I need to be physically strong.  I've always been like this, and I've never really done any serious exercising except for when I was training in kick boxing and kenpo.  Yellowbelt was hard for me to get, because of the amount of physical training I had to do.  Sadly I had to stop because I couldn't afford to go anymore. <.< And when you don't reinforce that constantly... it eventually goes away.

I'm weak, and can't run for very long.  I've almost always had to rely on my agility, words, and nerve to keep the hell out of fights.  If I need to get physical, I will, and I've managed to stare/talk down a man much bigger, stronger, and more experienced then me because I put him in a position where he would have done more damage to himself then me if he threw a punch.  Which I was awfully sure he was going to do anyway.

That's sort of why I'm wanting to do do this.  To be less puny and less out of shape. :)



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