Gym/Exercise Thread

[Godric]

just got done doing my circuit.... im beat.

Toward the end... I didn't want to go home with any possibility of feelin guilty that I didn't push myself hard enough today so I was eyeing up the bench press but I didn't have a spot.

Some guy, pasty dude... kinda scrawny (maybe 5'10 175lbs)... old... like late 40s early 50s... saw me looking at it while I was taking a breather and asked if I wanted a partner

I said sure

so I load up and do a set at like my current max

I get off and go to change the weight...

He says no this is good... he then blasts a set and makes me look weak as hell.

I was just like whoa.

im certainly no Arnold impersonator but i am 21 and I do keep active and this sickly looking old man completely owned me.

you can't really ever tell how strong someone is.... look at Malkin's chicken legs for example.

You didn't get owned by anyone. The only person you're competing with is yourself, not the old guy. You did your current max. The only thing to do is to keep working.

If you have the attitude that this guy "owned" you, its time to move to jersey and get a spray tan.

uh no. "owned" is from online gaming when I was preteen.

[GSdrums87]

What do yinz think of this concept?
http://well.blogs.nytimes.com/2013/05/0 ... e-workout/" onclick="window.open(this.href);return false;

#PFIDC

When I get to a PC I can give a longer response but, on short, HIIT is great. However, only 7 minutes is not enough time to keep your heart rate elevated to do any good. If you did 5 rounds then it would be a great WOD. It also depnds on fitness level and the goals of the person working out.

Yeah, there's no way jacking your heart rate for only 7 minutes is going to do very much...I just can't see it.

[shoeshine boy]

have any of you tried running and just felt you weren't getting any better at it so you switched to another kind of cardio? I've been running on a treadmill for a little over a year. I use a Cardio to 5K app to help me alternate running and walking. before a minor ankle injury I thought I was making progress but since coming back from that I feel like I'm getting nowhere. even alternating 1 minute of running and 1:30 of walking I am pretty much hating every minute of it and experiencing minor pain/tightness in my calf muscles. should I just give it up and switch to the bike?

[GSdrums87]

have any of you tried running and just felt you weren't getting any better at it so you switched to another kind of cardio? I've been running on a treadmill for a little over a year. I use a Cardio to 5K app to help me alternate running and walking. before a minor ankle injury I thought I was making progress but since coming back from that I feel like I'm getting nowhere. even alternating 1 minute of running and 1:30 of walking I am pretty much hating every minute of it and experiencing minor pain/tightness in my calf muscles. should I just give it up and switch to the bike?

I hate cardio. So I just give myself 45 minute circuits on every machine, usually 3 minutes full out on every machine. 3 on treadmill, 3 on elliptical, 3 on bike, 3 on arc trainer, 3 on rowing machine, and repeat this 3 times. Basically, with short term goals, it gives you easier motivation, and you're going hard because you're only on the machine for 3 minutes at a time, so your heart rate stays high.

[Idoit40fans]

I plateau pretty bad when i'm ramping up running. I always plateau at like a 26 minute 5k and then have to basically force myself to run faster. Just plan out what intervals of walking and running you're gonna do and cut a minute or two off of the total. I hate running and will hate it no matter what i do, but I entertain myself by alternating between different speeds on the treadmill so i'm sprinting, jogging, running, springing, jogging, running and i'm amusing myself.

[yubb]

Treadmill running may be the reason for the plateau. What an awful, boring thing. Are there no options for outdoor running where you are?

[Idoit40fans]

Outdoor running at this time of year would cause a decline. You can't go out running in a heat index of 105.

[PensFanInDC]

have any of you tried running and just felt you weren't getting any better at it so you switched to another kind of cardio? I've been running on a treadmill for a little over a year. I use a Cardio to 5K app to help me alternate running and walking. before a minor ankle injury I thought I was making progress but since coming back from that I feel like I'm getting nowhere. even alternating 1 minute of running and 1:30 of walking I am pretty much hating every minute of it and experiencing minor pain/tightness in my calf muscles. should I just give it up and switch to the bike?

I hate cardio. So I just give myself 45 minute circuits on every machine, usually 3 minutes full out on every machine. 3 on treadmill, 3 on elliptical, 3 on bike, 3 on arc trainer, 3 on rowing machine, and repeat this 3 times. Basically, with short term goals, it gives you easier motivation, and you're going hard because you're only on the machine for 3 minutes at a time, so your heart rate stays high.

This is a decent way to get your cardio. I happen to believe in the new evidence that is coming out that cardio, when done for longer than 4 minutes, is actually bad for you physically. I put my clients through a series of strength and balance exercises and finish the session with 4 minutes of HIIT, usually on the row machine.

Now this all depends on your diet and frequency of your workouts. If you eat the standard American diet (fast food, fried food, sugar, etc.) then cardio is the way to go to burn fat and/or maintain weight. If you eat clean foods and high protein than strength training is where you will burn the fat.

[Idoit40fans]

I think i'm going to replace my 30 minute running sessions with jogs up to the pool and then an hour or so of swimming.

[PensFanInDC]

Swimming might be the single best exercise you can do. It works every muscle group and keeps the heart rate up. Man, I wish I had access to a pool...

[GSdrums87]

have any of you tried running and just felt you weren't getting any better at it so you switched to another kind of cardio? I've been running on a treadmill for a little over a year. I use a Cardio to 5K app to help me alternate running and walking. before a minor ankle injury I thought I was making progress but since coming back from that I feel like I'm getting nowhere. even alternating 1 minute of running and 1:30 of walking I am pretty much hating every minute of it and experiencing minor pain/tightness in my calf muscles. should I just give it up and switch to the bike?

I hate cardio. So I just give myself 45 minute circuits on every machine, usually 3 minutes full out on every machine. 3 on treadmill, 3 on elliptical, 3 on bike, 3 on arc trainer, 3 on rowing machine, and repeat this 3 times. Basically, with short term goals, it gives you easier motivation, and you're going hard because you're only on the machine for 3 minutes at a time, so your heart rate stays high.

This is a decent way to get your cardio. I happen to believe in the new evidence that is coming out that cardio, when done for longer than 4 minutes, is actually bad for you physically. I put my clients through a series of strength and balance exercises and finish the session with 4 minutes of HIIT, usually on the row machine.

Now this all depends on your diet and frequency of your workouts. If you eat the standard American diet (fast food, fried food, sugar, etc.) then cardio is the way to go to burn fat and/or maintain weight. If you eat clean foods and high protein than strength training is where you will burn the fat.

Nobody ever believes me when I say this. If you clean up your diet and start with muscle resistance training, you'll burn fat so much more quickly, and the muscle growth is the best thing for ya. I do rotate in HIIT training, but mine is a set of 100's. 100 pushups, 100 pullups, 100 burpees, 100 situps, 100 box jumps. Usually takes about 45 minutes, which is the bare minimum that I can keep my heart rate up and still feel like I accomplished something.

[stopper40]

have any of you tried running and just felt you weren't getting any better at it so you switched to another kind of cardio? I've been running on a treadmill for a little over a year. I use a Cardio to 5K app to help me alternate running and walking. before a minor ankle injury I thought I was making progress but since coming back from that I feel like I'm getting nowhere. even alternating 1 minute of running and 1:30 of walking I am pretty much hating every minute of it and experiencing minor pain/tightness in my calf muscles. should I just give it up and switch to the bike?

I hate cardio. So I just give myself 45 minute circuits on every machine, usually 3 minutes full out on every machine. 3 on treadmill, 3 on elliptical, 3 on bike, 3 on arc trainer, 3 on rowing machine, and repeat this 3 times. Basically, with short term goals, it gives you easier motivation, and you're going hard because you're only on the machine for 3 minutes at a time, so your heart rate stays high.

This is a decent way to get your cardio. I happen to believe in the new evidence that is coming out that cardio, when done for longer than 4 minutes, is actually bad for you physically. I put my clients through a series of strength and balance exercises and finish the session with 4 minutes of HIIT, usually on the row machine.

Now this all depends on your diet and frequency of your workouts. If you eat the standard American diet (fast food, fried food, sugar, etc.) then cardio is the way to go to burn fat and/or maintain weight. If you eat clean foods and high protein than strength training is where you will burn the fat.

Nobody ever believes me when I say this. If you clean up your diet and start with muscle resistance training, you'll burn fat so much more quickly, and the muscle growth is the best thing for ya. I do rotate in HIIT training, but mine is a set of 100's. 100 pushups, 100 pullups, 100 burpees, 100 situps, 100 box jumps. Usually takes about 45 minutes, which is the bare minimum that I can keep my heart rate up and still feel like I accomplished something.

Here's a good article about weight training vs aerobics

http://www.mikementzer.com/aerobic.html" onclick="window.open(this.href);return false;

[GSdrums87]

"But I like to do cardio!"

*2 months later*

"I'm just not losing weight anymore. I haven't changed anything, I burn x amount of calories, and I'm barely eating 600 calories a day!"

--Every girl that has asked me about weight loss advice

[stopper40]

"But I like to do cardio!"

*2 months later*

"I'm just not losing weight anymore. I haven't changed anything, I burn x amount of calories, and I'm barely eating 600 calories a day!"

--Every girl that has asked me about weight loss advice

Do they say this to you "but I don't want to lift weights, I'll look like a guy/female bodybuilder"

[GSdrums87]

"But I like to do cardio!"

*2 months later*

"I'm just not losing weight anymore. I haven't changed anything, I burn x amount of calories, and I'm barely eating 600 calories a day!"

--Every girl that has asked me about weight loss advice

Do they say this to you "but I don't want to lift weights, I'll look like a guy/female bodybuilder"

Oh my god, yes. Wow, I had forgotten about that.

"I don't wanna get all huge and gross looking!"

I understand people just aren't informed and don't know how it works. I've learned a lot in the years I've been doing it, but it still never fails to make me cringe.

[PensFanInDC]

It boggles my mind when people tell me they eat 1200 calories a day. You burn AT LEAST 1500 calories a day just existing.

What's more is I thought people would love to hear that cardio is not required and is, in fact, not all that great for you.

My basic week is:
MWF - 10 pull ups, 20 push ups, 30 sit ups, 40 squats, 500m row. 5 rounds.
Tuesday - 500m row, 5 renegade burpees, 10 one leg lunges (each leg), 15 TRX rows, 20 kettle bell swings. 3 rounds
Thursday - 5 Turkish get ups (each arm), 5 one hand kettle bell swings, 100m walking lunges, 100m sprint. 3 rounds
Saturday - Recently it's been GoRuck training. 5 mile mountain trail with a 45lb ruck.

[PensFanInDC]

"But I like to do cardio!"

*2 months later*

"I'm just not losing weight anymore. I haven't changed anything, I burn x amount of calories, and I'm barely eating 600 calories a day!"

--Every girl that has asked me about weight loss advice

Do they say this to you "but I don't want to lift weights, I'll look like a guy/female bodybuilder"

Oh my god, yes. Wow, I had forgotten about that.

"I don't wanna get all huge and gross looking!"

I understand people just aren't informed and don't know how it works. I've learned a lot in the years I've been doing it, but it still never fails to make me cringe.

Just tell them, "GOOD NEWS!!! You CAN'T get all huge and gross looking if you aren't taking...err...."supplements"...."

[shoeshine boy]

Treadmill running may be the reason for the plateau. What an awful, boring thing. Are there no options for outdoor running where you are?

outdoor running usually means pavement and running on pavement does not appeal to me at all. my original plan with the Couch to 5K program was to eventually work up to where I could do a 5K trail run but now, realizing that I hate running (pretty sure this is why I play hockey rather than another sport) I've kind of abandoned that plan and my working out is really just to try to stay healthy. I don't want to end up like my brother. he does no exercise (working 2 jobs takes most of his time) and as a result weighs over 300lbs and at the age of 50 looks like a 65 year old when he's walking around. I've already seen some benefit on the ice as I'm able to beat people to the puck that I couldn't before.

[GSdrums87]

"But I like to do cardio!"

*2 months later*

"I'm just not losing weight anymore. I haven't changed anything, I burn x amount of calories, and I'm barely eating 600 calories a day!"

--Every girl that has asked me about weight loss advice

Do they say this to you "but I don't want to lift weights, I'll look like a guy/female bodybuilder"

Oh my god, yes. Wow, I had forgotten about that.

"I don't wanna get all huge and gross looking!"

I understand people just aren't informed and don't know how it works. I've learned a lot in the years I've been doing it, but it still never fails to make me cringe.

Just tell them, "GOOD NEWS!!! You CAN'T get all huge and gross looking if you aren't taking...err...."supplements"...."

Try this one

"Ew, protein? That's like steroids, it's gonna make me big and gross."

No words.

[PensFanInDC]

As a trainer I hear all this stuff. Someone has to be mentally ready to meet their goals. Just having a goal doesn't mean you are ready to achieve it.

[GSdrums87]

As a trainer I hear all this stuff. Someone has to be mentally ready to meet their goals. Just having a goal doesn't mean you are ready to achieve it.

I just don't get it. I was 230 pounds, down to 160 from cardio and dieting, then struggled to add the weight back on. If I could do it all over again, I'd 100% do weight training with the same conviction I did the cardio. It took me forever to get up to 180 by adding muscle, and I wish I had started from the beginning. Why ask me for what to do if you won't use the experience I've lived through to help?

[PensFanInDC]

I was 360 and now I'm down to 280. I still want to drop another 50lbs or so. I just changed my routine so I'm hoping that helps. There is coming a day when I'll have to reduce my food to just chicken, rice, and broccoli. That's going to suck....

[GSdrums87]

I was 360 and now I'm down to 280. I still want to drop another 50lbs or so. I just changed my routine so I'm hoping that helps. There is coming a day when I'll have to reduce my food to just chicken, rice, and broccoli. That's going to suck....

Eh, the diet thing gets easier once you get into the mindset of what you're eating is NEVER putting you a step back. But I'm one of those people that doesn't mind eating the same thing for breakfast and lunch every day. Eggs and turkey bacon for breakfast, chicken, grapes, carrots for lunch, and then the variety comes at dinner. But I keep things the same around my workouts.

[Idoit40fans]

I would have to assume doing cardio would be better than nothing, but high intensity training that keeps your heart rate up for 20+ minutes is better than cardio?

[GSdrums87]

I would have to assume doing cardio would be better than nothing, but high intensity training that keeps your heart rate up for 20+ minutes is better than cardio?

Absolutely. Think of how much more it's doing to you...running is just pumping your legs and maintaining your HR. HIIT you're not even thinking about time, you're just so focused on getting your set done. You're tearing your muscles up from the shoulders down, and your HR is staying just as high as if you were running.