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 Posted: Mon May 21, 2007 8:08 pm
We all need a little help some times, and this thread is intended to provide both advice, useful info, inspiration, and know-how. It will be dedicated not only to individual exercises (all of which can be done at home and with the aid of minimal equiment), but just some useful tips and tricks on how to get the most out of your work out. I'll be adding exercises and stretches as often as I can, and eventually build some suggest workouts, combining exercises already presented. As often as possible, there will be pictures or videos to help explain an exercise.
Fitness isn't something that should be designated to the gym-only aspect of your life, or to a certain time of day. Witha ny luck, this thread will help some of you to encorperate it into everything! So without further delay, I give you the thread! It will be structured so that exercises are listed by area of the body they target, and provide a link to where they've been posted. Enjoy! wink
Update: As often as I can, I'll include a Fitness Level for each of the exercises. That way, if you're just starting out, you can pick a few exercises that you know aren't going to over do it for you.
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Posted: Mon May 21, 2007 8:08 pm
Workout Basics
- Posture: Silly as it sounds, your posture is going to effect how effective your workout is going to be. If you slouch, you’re not working muscles to their full potential, so your stance is going to be important.
Stand straight, with your shoulders back, down, and relaxed. Your collar bone should be lifted, and you should feel like you’re sticking out your chest (ladies, imagine that there’s a hook pulling upward that’s got itself attached to the center of the band of your bra!). Unless otherwise recommended, stand with you feet shoulder width apart to help you balance.
If you’re a big sloucher (like I am), you’ll feel the difference if you work on your posture just during the day! And, it’s something you can do anywhere that you’re body will thank you for. Slouching is actually making your body work harder, making muscles like those in your neck and back hold up 60 pounds or more over what they should normally!
- Make a Schedule: If you can, try to fit your work out in around the same time every day. It makes you more likely to keep up with it as it simply becomes a part of your daily routine. It also allows you to keep track of what you should be doing that day
- Alternate: When I say alternate, keep two things in mind- type of work out, and the exercises involved. Normally, it’s recommended that you do cardio and strength training on alternate days. If you go jogging on Monday, hit the weights on Tuesday. Alternating helps to keep you interested and makes your workout less hum-drum.
Also, when alternating, switch up your exercises. By doing the same exercises repeatedly, your muscles will eventually start to adjust to the movements and you’ll stop seeing results. When weight training, work a different muscle group every day: Day one could be arms and shoulders; day two could be your core and back; day three could be devoted entirely to legs. It’s all up to you! For cardio, walk one day, swim another, and then mix it up by going to an aerobics class on throw on an exercise video. By having a variety of exercises to choose from, you’re less likely to get bored, and allows you selection should the weather be inclement.
- Rest: You can work out seven days a week, and if you’re a real go getter, all the power to you! But your body is going to need some time to recuperate, especially after a particularly rigorous workout. Pick a day during the week when you’re not going to schedule a work out, and just take a day for you.
It’s also important to rest while exercising. If you’re trying to add bulk, wait two to three minutes between repetitions with weights; if you’re trying to tone, wait fifteen to thirty seconds.
- Breathe: Breathing is important when you’re working out! Don’t hold your breath while doing something strenuous, you’re muscles need the oxygen. Your best bet is to inhale when doing a strenuous activity (such as lifting a weight), and exhale as you relax the muscles.
- Reps: Reps (or repetitions) are the number of times you repeat an action for a “set”. The optimal number of reps to a set is between ten and fifteen. To give yourself an extra challenge, increase your reps by five.
How many reps you do with how much weight depends on what you’re trying to achieve. To add bulk, do fewer reps with a higher weight; to tone, more reps with a smaller weight. Challenge yourself, but don’t exhaust yourself.
- Stretch: Stretching is vital to any sort of workout, be it cardio or strength training. It warms up your muscles so that the exercise isn’t as great a shock to your system. It increases blood flow and flexibility, which reduces your chances of injury.
Five minutes of stretching is recommended before beginning a workout, but you can add more should you like. Start from the top and stretch from your neck down to your calves and ankles. At the end of your workout, take the time to stretch some more, as this will help reduce muscle pain later and allows your body the time to “come down” after a period of high activity. If you find yourself getting sore through the day, stretch the area a bit. Stretching should pull, but never hurt; if it hurts, ease up and don’t force it.
The best part is, you can stretch anywhere without any sort of equipment. wink
- Hydration: Be sure to keep yourself properly hydrated during your workout. Try to keep some water handy, or a sports drink. You’re going to be working up a sweat, and you’ll need to replenish fluids and other nutrients in your body to keep your muscles healthy. If you’re drinking water and find yourself getting dizzy or weak during your workout, try a sports drink instead. They may have more calories and that might mean another few minutes on the treadmill, but it’s better for your body.
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Posted: Mon May 21, 2007 8:09 pm
Keeping Active
You’d really be surprised at the number of things you can do in your daily life to keep active.
- Get on your bus a few stops later, and get off a few stops before your destination.
- Take the stairs whenever possible.
- Walk to run as many of your errands as possible.
- When taking your car, instead of hunting for the nearest parking space, choose one farther away and walk.
- Do some small exercises with hand weights while watching TV, or work on stretching or weight exercises you can do while sedentary.
- Make extra trips up and down the stairs.
- Do some heavy house work.
- Go do yard work, or shovel snow instead of paying one of the kids in the neighbourhood to do it; it saves you money, and gets you active!
- Find a buddy. It can be your dog, a friend, a co-worker, member of the family, or significant other. It always helps to have someone to talk to and laugh with during your work out; it makes it seem less like work, helps to keep you motivated, and laughter burns a surprising amount of calories!
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Posted: Mon May 21, 2007 8:10 pm
Exercise for the Thrifty
As a university student, I can appreciate the benefit of inexpensive or free exercise equipment. Eating healthy alone is expensive, and with other costs involved in living, a gym membership, fitness class, or home exercise equipment is out of the question. Fear not my friends! For there is a solution, and most of them you can find lying around your house!
Dumbbell Replacements: Dumbbells are probably one of the easiest things to find a replacement for in the house. Cans (still full of soup or veggies) and personal-sized bottles of water/juice/liquid are great. The bottles can be refilled, canned goods are usually in abundance, and they fit nicely into your hands. Just make sure they’re the same size so you can be balanced.
Jugs of liquid laundry detergent or milk also work if you’re looking for a heavier lift, just don’t over do it. If it’s a bulk jug, hold it in front of your body with both hands.
Barbell Replacements: Bags of flour or sugar, bulk jugs of liquid laundry detergent, younger siblings or overweight cats/small dogs… If you can lift it and do reps with it, you can use it like a barbell. Just be sure that it’s not overly awkward so as not to strain or hurt yourself. Or your sibling or pet.
Stretch Cords: While these are great for resistance training, they aren’t necessary. And I can guarantee you have the perfect replacement already in a closet in your home: a towel. While it doesn’t stretch, you can increase the resistance by standing on more of the towel, or placing your hands closer together and then pulling. Jump ropes, bits of rope or string also work.
I would recommend against bungie cords, simply because they can be so hard to stretch to get good tension and you may over exert yourself, or you have the hooks to worry about. You also have to worry if your hand slips; bungie cords have a nasty recoil.
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Posted: Mon May 21, 2007 8:11 pm
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Posted: Mon May 21, 2007 8:12 pm
Cardio
This list isn't intended to offer details, just suggestions on different things to do for cardio activity.
You should shoot for around 30 minutes of cardio in your workout to see results.
- Walking
- Swimming
- Dancing
- Jogging
- Running
- Dodgeball
- Jumping Rope
- Jumping Jacks
- Aerobics
- Martial Arts
- Sporting Activities (Soccer, baseball, football, street hockey, skating (Ice, inline, or roller), volleyball, etc)
- Catch
- Frisby
- Wii-cersice (Rigerous Wii Sport or Wii Play gaming)
Not exactly cardio but still awesome for you:
- Yoga
-Tai Chi
-Pilates
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Posted: Mon May 21, 2007 8:13 pm
Upper Body Exercises
Coming soon
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Posted: Mon May 21, 2007 8:14 pm
Core and Back ExercisesBanana (Fitness Level: Beginner)
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Posted: Mon May 21, 2007 8:18 pm
Lower Body Exercises
coming soon
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Posted: Mon May 21, 2007 8:30 pm
Suggested Workouts
coming soon
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Posted: Mon May 21, 2007 8:32 pm
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Posted: Mon May 21, 2007 8:34 pm
Hamstring Stretch
Starting Position: Begin standing with both feet on the ground, shoulder width apart.
Action: Slowly lower your upper body by bending at the waist and reaching your arms down towards your feet. Attempt or touch your toe and hold the position for 12 to 15 seconds. Roll up from slowly, articulating the spine until you return to the starting position. Repeat two times.
Special Instructions: Do not bounce when performing this or any other stretching exercise. Stretching should not hurt, if so you are going too far in your movement.
Muscles Worked: Hamstrings, lower back
Time Involved: Hold for at 10-30 seconds and repeat as often as you'd like.
Body Benefit: Overall flexibility improvement
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Posted: Tue May 22, 2007 8:33 am
Banana
Starting Position: Lie on floor with legs together, arms extended overhead, belly button pulled in toward spine.
Action: Keeping head between arms, slowly raise upper body and legs off floor to form a gentle bananalike curve. Hold for a slow 30 counts.
Special Instructions: Don't hold your breath! Try to keep breathing steady and even. Concentrate on holding abs in.
Muscles Worked: Abs, Shoulders
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Posted: Mon Jun 04, 2007 7:48 pm
(If I'm not supposed to post yet, tell me and I'll delete my comment!)
I think this is a wonderful reference for working out. It has already given me some ideas to work out inbetween my gym visits. Thanks! mrgreen
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