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 Posted: Mon Nov 20, 2006 3:32 am
CURRENT
I'm not doing any exercise at the moment, except when I work, where I'm standing up all day and walking a fair bit. I have three months of holidays right now, so I'm planning on getting a good routine established before I start university.
GOAL
I want to be able to run. Before I broke my ankle, I was a fairly good runner, but since then, I can't even sprint 100m without gasping for air. I'd like to improve my flexibility and stamina, tone my body and increase my strength.
ROUTINE
I'm going to adapt the 8 week beginners' running program, and when I can, alternate it with pilates/yoga/dancing/swimming. (When I can get the chance)
PLAN-WEEK ONE
MONDAY
Morning- 10 crunches
Afternoon- day one of running program
TUESDAY
Morning- 10 crunches
Afternoon- yoga
WEDNESDAY
Morning-15 crunches
Afternoon- day two of running program
THURSDAY
Morning- 15 crunches
Afternoon- simple stretching (keep myself flexible, but I don't want to strain myself)
FRIDAY
Morning- 15 crunches
Afternoon- day three of running program
SATURDAY
Morning- 20 crunches
Afternoon- yoga
SUNDAY
Morning-20 crunches
Afternoon- rest
For week two, I'll stay with 20 crunches, and increase to 25 on Monday of week 3. I'll continue to do more until I can do 70 (I used to do 70 every morning.) When I can find a dance class, I might do dance instead of one of the running days.
I'm also going to watch what I eat and keep a record of my daily intake for the next week. I'll post what I've eaten here and see what I can improve.
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Posted: Mon Nov 20, 2006 3:33 am
As I progress, I'll incorporate some weights into my routine. I've got limited weights (as in, cans of food 4laugh ) so my exercises are going to be a little restricted. Any ideas?
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Posted: Mon Nov 20, 2006 3:51 am
Rioto_Kish As I progress, I'll incorporate some weights into my routine. I've got limited weights (as in, cans of food 4laugh ) so my exercises are going to be a little restricted. Any ideas? What kind of weights routine were you thinking of? As in is it for overall strength, speed work, endurance, particular areas? I've done a little work in the area before, as in planning programs, so I could help out a little bit. But if you can afford it, see a persoal trainer or a fitness instructor and they could really help you out lots, it can cost a bit though. Although some gyms, if you are a member you get free assessments every 2-3 months and they reevalute your program, goals, fitness levels, fat levels and stength and flexibility
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Posted: Mon Nov 20, 2006 4:22 pm
KaseyBaby Rioto_Kish As I progress, I'll incorporate some weights into my routine. I've got limited weights (as in, cans of food 4laugh ) so my exercises are going to be a little restricted. Any ideas? What kind of weights routine were you thinking of? As in is it for overall strength, speed work, endurance, particular areas? I've done a little work in the area before, as in planning programs, so I could help out a little bit. But if you can afford it, see a persoal trainer or a fitness instructor and they could really help you out lots, it can cost a bit though. Although some gyms, if you are a member you get free assessments every 2-3 months and they reevalute your program, goals, fitness levels, fat levels and stength and flexibility I'd like to strengthen my arms a bit (but not bulk up-I like the way my arms are now, just with a little more strength) I normally do (I think their called) tricep and bicep curls(?) with food cans and an exercise where I hold one can in both hands over my head, and lower it behind my head slowly, before returning it to the original position. (Not sure what that one's called) I used to go to be signed up with a gym, but I can't drive, so I was dependent on my mum taking me there. Unfortunately, with her work schedule and my schedule, whenever she could go, I couldn't, and when I could go, SHE couldn't. sweatdrop In the end, I could only go about once a fortnight (if I was lucky) so my mum cut my membership, because it was costing her too much. The PTs there were super-expensive too, so I never got to see them. The gym arranged a personalised program for me, but because I was rarely there, it wasn't much use. I'd love a PT, but at the moment, I'm over $1 000 AU in debt, and I'm only getting occasional shifts at work, so I can't afford anything major until I pay it all off (I'll be finished paying it off in about 20 or so years... emo ) I'd like to tone up all over my body, but my main concern is my stomach (I do have some muscles, but I've got a layer of fat on top which I can't get rid of) my upper thighs and hips(a little excess fat on them.) I checked my BMI, and because I've grown taller and lost some weight (3kg-have no idea how or why) my BMI is now 19.377. However, I've got little muscle definition. I broke my ankle in April, so my arms gained some muscle and strength from using crutches for 8 weeks and my calves are pretty defined from all of the dancing I used to do, but that's really about it.
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Posted: Mon Nov 20, 2006 4:28 pm
Okay, I haven't been eating nearly as well as I thought...so far, I've noticed that I've eaten large amounts of chips, chocolate, soft drink, sugary foods in general...argh! Not good: must work on that.
I can't start the running program yet, but to get ready for it starting tomorrow, I've been doing 10 crunches every morning for the last three days or so. Instead of running, I'm going to have to think of something else.
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Posted: Tue Dec 05, 2006 3:19 pm
Rioto_Kish I'd like to strengthen my arms a bit (but not bulk up-I like the way my arms are now, just with a little more strength) I normally do (I think their called) tricep and bicep curls(?) with food cans and an exercise where I hold one can in both hands over my head, and lower it behind my head slowly, before returning it to the original position. (Not sure what that one's called) They're good, also can do things like pushups (elbows close to the body - tricepts, elbows away from the body - pecs (chest)) and chinups (palms facing you - easiest, palms facing away - hardest) Rioto_Kish I used to go to be signed up with a gym, but I can't drive, so I was dependent on my mum taking me there. Unfortunately, with her work schedule and my schedule, whenever she could go, I couldn't, and when I could go, SHE couldn't. sweatdrop In the end, I could only go about once a fortnight (if I was lucky) so my mum cut my membership, because it was costing her too much. The PTs there were super-expensive too, so I never got to see them. The gym arranged a personalised program for me, but because I was rarely there, it wasn't much use. Do things at home, get yourself an exercise video or run around the block. Even dance to a mix of your favourite music... Rioto_Kish I'd love a PT, but at the moment, I'm over $1 000 AU in debt, and I'm only getting occasional shifts at work, so I can't afford anything major until I pay it all off (I'll be finished paying it off in about 20 or so years... emo ) Im the same sweatdrop but more like $1300 in debt with the bank and same again with mum. I should really start paying it off Rioto_Kish I'd like to tone up all over my body, but my main concern is my stomach (I do have some muscles, but I've got a layer of fat on top which I can't get rid of) my upper thighs and hips(a little excess fat on them.) I checked my BMI, and because I've grown taller and lost some weight (3kg-have no idea how or why) my BMI is now 19.377. However, I've got little muscle definition. I broke my ankle in April, so my arms gained some muscle and strength from using crutches for 8 weeks and my calves are pretty defined from all of the dancing I used to do, but that's really about it. To loose fat, you can't spot reduce, so you will need to do cardio work. The best time (I believe, but there is no conclusive research yet) is to do your cardio in the morning before breakfast. The theory to it that I have read is that because there is no food fuel in your body, it will then get it from your fat stores and your metabolism will be raised for around 12 hours. But also do some strength work on those abs. Click here for some ideas.
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Posted: Tue Dec 05, 2006 11:28 pm
Thank you for the link, Kasey! I'll have to try some of those. I haven't done any exercise at all recently... sweatdrop Sounds silly, but I don't have a sports bra, so I can't run or do any exercise until I get one. In the meantime, however, I'll try some of those ab workouts.
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Posted: Wed Dec 06, 2006 8:23 pm
Okay, well, I did SOME exercise today (even though it wasn't much): I did 10 crunches this morning, and I haven't eaten any junk food today (unless you count one advent chocolate!)
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