Gym/Exercise Thread

[tifosi77]

Took me two full months to get beyond 20 minutes of P90X power yoga. Agree with c2i, it is not the type of yoga you see at YogaWorks. (At least not most of the classes.) But it's a great workout, and I actually enjoy it now.

The most important thing, I've found, is to get your breathing under control. That's like 75% of the equation. The rest will - sometimes literally - fall into place over time.

[columbia]

I'm guessing that power yoga doesn't include Krishna chanting, like the place I used to go to.
Or tips for the next vegan potluck, either.

[Nuge]

Anybody here do Crossfit? I went to a class two weeks ago and it was a really good workout in only 20 mins. I ran a 5K earlier in the day and the crossfit was a way better workout.

[shafnutz05]

Went for a run in the scenic countryside of Chester County, didn't even realize I logged four miles by the time I got back to my car. I average right around a 10 minute pace, which is just fine for me. I can't believe I'm saying this, but I am actually starting to enjoy running.

[steelhammer]

Anybody here do Crossfit? I went to a class two weeks ago and it was a really good workout in only 20 mins. I ran a 5K earlier in the day and the crossfit was a way better workout.

I do complexes/metcons that are similar to Crossfit, but I would never join one of their gyms or do their actual prescribed workouts. A lot of the lifts they advocate are actually quite technical and should be taught by a coach (not someone who literally has a 1-day Crossfit certification). Those lifts are meant to be done for lower reps before technique breaks down and injury closely follows. Finally, there is no programming to their workouts at all. They are all random and measure against time. That is a poor way to design a program as you can end up over/under working body parts. Those are the most obvious things I don't like about it without getting into their "pull ups" or the fact that most of the guys there parade around without a shirt. That being said, the complexes/metcons are excellent for conditioning provided that you select the right exercises. Don't end up like this:

[youtube][/youtube]
[youtube][/youtube]
[youtube][/youtube]
[youtube][/youtube]

Sorry, I can't get enough of these videos

[shafnutz05]

Ugh....I could never stand that. I cannot stand the total lunkheads that are slamming weights around and grunting. I like Planet Fitness for that reason.

[Nuge]

Yeah I would definitely never join one of there gyms but I think I'm gonna implement some stuff they do into my workouts

[tifosi77]

Anybody here do Crossfit? I went to a class two weeks ago and it was a really good workout in only 20 mins. I ran a 5K earlier in the day and the crossfit was a way better workout.

My buddy is a big Xfitter. It's a lifestyle, not something you do to 'get in shape'. You eat, breath, live training.

I mean, you certainly can just go to the gym and do WODs and stuff..... but it's honestly a little culty for my liking.

Another thing I don't like is Reebok using Crossfit athletes in the commercials for shoes that no Xfitter would be caught dead in.

If you're interested, I suggest you check out the Crossfit Training Guide, which is a free pdf download.

I do complexes/metcons that are similar to Crossfit, but I would never join one of their gyms or do their actual prescribed workouts. A lot of the lifts they advocate are actually quite technical and should be taught by a coach (not someone who literally has a 1-day Crossfit certification).

The Level 1 cert is about the bare fundamentals of Crossfit. If someone is new to Crossfit, a Level 1 Coach can show them things like proper form on box jumps, what constitutes a 'good rep' on kettle bell swings, air squats or pushups, etc. Basic stuff. It's only once you get into Level 2 Coaches that you can instruct athletes on the more complicated things like Oly lifting, and running through the various benchmark 'girl' or hero WODs, and that requires at least 6 months of Crossfit training (on top of whatever experience you had when you came to Xfit).

[JS©]

moved to another thread since was more of a race vs exercise.

[Ben Klingston]

So I'm starting to do resistance training more often.... but what I'm guessing is a bit unconventionally.

I'm doing upper body (bench, fly, pullups, triceps, resisted ab crunches) - I'll rotate through them, doing 1 set of each, until I get to 3 total sets of each, 10-12 reps per set.

But I do this kind of 'in the background' of doing other stuff around the house. If I were to push through them, I'd probably do them in 20 minutes or so, but sometimes I'll do them over a good 1-2 hour period. Obviously I'm not keeping my heartrate up because of so much rest between sets, so I'm not getting any real cardio (not that I'm trying to get it with this), but am I lessening the impact/effect of the strength training, or are reps reps, regardless of how long between sets?

[Rylan]

So I'm starting to do resistance training more often.... but what I'm guessing is a bit unconventionally.

I'm doing upper body (bench, fly, pullups, triceps, resisted ab crunches) - I'll rotate through them, doing 1 set of each, until I get to 3 total sets of each, 10-12 reps per set.

But I do this kind of 'in the background' of doing other stuff around the house. If I were to push through them, I'd probably do them in 20 minutes or so, but sometimes I'll do them over a good 1-2 hour period. Obviously I'm not keeping my heartrate up because of so much rest between sets, so I'm not getting any real cardio (not that I'm trying to get it with this), but am I lessening the impact/effect of the strength training, or are reps reps, regardless of how long between sets?

You aren't tiring the muscles out which I have been taught is a big part of training. If you could do the exercises in 20 minutes, that would be more beneficial than the spread out.

[Ben Klingston]

So I'm starting to do resistance training more often.... but what I'm guessing is a bit unconventionally.

I'm doing upper body (bench, fly, pullups, triceps, resisted ab crunches) - I'll rotate through them, doing 1 set of each, until I get to 3 total sets of each, 10-12 reps per set.

But I do this kind of 'in the background' of doing other stuff around the house. If I were to push through them, I'd probably do them in 20 minutes or so, but sometimes I'll do them over a good 1-2 hour period. Obviously I'm not keeping my heartrate up because of so much rest between sets, so I'm not getting any real cardio (not that I'm trying to get it with this), but am I lessening the impact/effect of the strength training, or are reps reps, regardless of how long between sets?

You aren't tiring the muscles out which I have been taught is a big part of training. If you could do the exercises in 20 minutes, that would be more beneficial than the spread out.

I kind of had the same thought, though on the individual sets, I make sure I use enough weight so that by the 10-12th rep, I exhaust the muscle, so they are tired at the end of the set, though obviously more recovery time before the next set if I spread it out.

[Rylan]

I mean, more weight plus less reps can help. It will bulk you up. But it depends on your goals. If you are training to trim yourself, you want to do more reps and tone. If you are trying to build muscle you do more weight. Just depends. But still, I would do the exercises in one session. But, if you have notice/are noticing results I would keep that routine for now.

[tifosi77]

I've seen studies that suggest breaking up a workout is actually more beneficial from a fat burning perspective. For example, three 10-minute workouts with at least ten minutes of rest between, has been shown to burn more fat that one continuous 30-minute workout of the same intensity. Which is dandy..... if burning fat is all you want to do with your workout.

If you are looking to build muscle, you generally only want to rest 3-5 minutes (at most) between sets. The way your body produces the various enzymes and testosterone and whatnot actually doesn't engage fully if you are taking 10 minutes off between exertions.

Also, the more reps you do before failure the less muscle you are building. It seems almost counterintuitive, but you're actually in sculpting/fat burning mode when you can move a weight 12 times before you poop out. Depending on the muscle, you might only need to do 3-4 reps to build size, but it still has to be heavy enough that you are nearly failing on those reps. But the general measure I've seen is 8-10 reps for size, 12-15 for leaning out.

[PensFanInDC]

Anybody here do Crossfit? I went to a class two weeks ago and it was a really good workout in only 20 mins. I ran a 5K earlier in the day and the crossfit was a way better workout.

Soldierfit is a cheaper and friendlier version. I love it.

[Godric]

So I'm thinking about buying the Flex Belt... I know lol

[JS©]

My XFit bud swears by Jack3D, and got another co-worker turned on to the stuff. I tried it once and did not like the way my body responded to it, so I use a different pre-workout formula called Accelerade. It works in largely the same way, but it doesn't make my heart go all racey racey.

I used to use Accelerade all the time. There was another thing that the same company made for post workout (Endurox). I'd probably still be using it if GNC didn't jack the price on it 30% in the last year. Used to be able to get it for $21 if it was on sale, but now it's up around $33-35.

Didn't think of it until now, but I guess I could always look online for it.

http://www.nexstepnutrition.com/Endurox ... a_7c153866" onclick="window.open(this.href);return false;
and there it is, even cheaper than what I paid at GNC for it.

[Streaks House]

My XFit bud swears by Jack3D, and got another co-worker turned on to the stuff. I tried it once and did not like the way my body responded to it, so I use a different pre-workout formula called Accelerade. It works in largely the same way, but it doesn't make my heart go all racey racey.

I used to use Accelerade all the time. There was another thing that the same company made for post workout (Endurox). I'd probably still be using it if GNC didn't jack the price on it 30% in the last year. Used to be able to get it for $21 if it was on sale, but now it's up around $33-35.

Didn't think of it until now, but I guess I could always look online for it.

http://www.nexstepnutrition.com/Endurox ... a_7c153866" onclick="window.open(this.href);return false;
and there it is, even cheaper than what I paid at GNC for it.

Looks like the FDA isn't too happy about supplements containing DMAA (1,3-dimethylamylamine, methylhexanamine, or geranium extract). FDA is challenging the marketing of supplements containing DMAA. I know Jack3d contains this.

http://www.fda.gov/NewsEvents/Newsroom/ ... 302133.htm" onclick="window.open(this.href);return false;

[tifosi77]

New pre-workout drink: Essential Amino Energy (Fruit Fusion is my favorite flavor) From what I can tell, the main ingredients are sucrose, red, and crack. All kidding aside, this stuff is fantastic: tastes great, mixes well, provides good clean energy, can be used pre- and post-workout and as a 'boost' drink.... on a per-serving basis it's a little more pricey than Accelerade, but considerably less expensive than Dark Matter. I still like DM for recovery, but if you want a good-all-in-one I think this Essential Amino Energy stuff is hard to beat.

My XFit bud swears by Jack3D, and got another co-worker turned on to the stuff. I tried it once and did not like the way my body responded to it, so I use a different pre-workout formula called Accelerade. It works in largely the same way, but it doesn't make my heart go all racey racey.

I used to use Accelerade all the time. There was another thing that the same company made for post workout (Endurox). I'd probably still be using it if GNC didn't jack the price on it 30% in the last year. Used to be able to get it for $21 if it was on sale, but now it's up around $33-35.

Didn't think of it until now, but I guess I could always look online for it.

http://www.nexstepnutrition.com/Endurox ... a_7c153866" onclick="window.open(this.href);return false;
and there it is, even cheaper than what I paid at GNC for it.

Looks like the FDA isn't too happy about supplements containing DMAA (1,3-dimethylamylamine, methylhexanamine, or geranium extract). FDA is challenging the marketing of supplements containing DMAA. I know Jack3d contains this.

http://www.fda.gov/NewsEvents/Newsroom/ ... 302133.htm" onclick="window.open(this.href);return false;

I know some Crossfit athletes have been failing doping tests because of the additives in some of the pre-workout formulas, like Jack3d. Don't remember if it's DMAA, tho.

[TheHammer24]

Hey everyone!

I finally got fed up with my muscle atrophy, so I got off my ass and started P90x. I'm definitely more interested in eventually working on body mass (I'm 5'8" a hair under 150), but I feel like I've gotten so weak from not working out for a year, I could use this program for some lean muscle and endurance. Plus, it mixes in some good cardio and plyo stuff that is generally healthy.

I'm in week 2, and I can already feel a difference. Not only do I feel better, but I've already improved what I've done from the last week. Woot to health.

[tifosi77]

I am exactly one year removed from the third week of my first P90X round. My total pushup count - all positions - from Week 1, Day 1 Chest and Back was 83. When I did that workout in Week 11, the count was just under 200. My goal for a complete second round was to get that up over 300.

As I sit here and type this, the thought of doing two sets of 20+ reps of dive bombers makes me a little nauseous.

[steelhammer]

The key to long-term success is definitely predicated on staying injury-free and finding a program you enjoy. It's easy to burn yourself out and then get stuck in a zero momentum rut of inactivity. On the flip-side, if you continually make short and long-term goals then it's much easier to keep going and keep making progress. Always keep in mind how you can better yourself and what your next goal will be after achieving the current one.

[Idoit40fans]

Has anyone done a tough mudder? My friends are trying to get me to do one with them.

[JS©]

I haven't, but several LGPers have done it. You'll find a bunch of good stuff about it in this thread:

http://www.letsgopens.com/scripts/phpBB ... =5&t=44683" onclick="window.open(this.href);return false;

[Idoit40fans]

Hmm...I want to do it, but I don't know if I can make it 12 miles of straight jogging, much less 12 of one of those courses.