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  #21  
Old 03.10.2011, 11:55
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Re: Exercise Training Program - Advice?

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It is the hills that seem to take away my energy when running, I really have to keep pushing because gravity just seems to remind me of that extra mass I am carrying.
Running undulating terrain has got to be better that running with weights.

I can see running with weights having all the disadvantages of running with excess body weight.
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Old 03.10.2011, 12:04
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Re: Exercise Training Program - Advice?

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I wanted to ask you when we met on Friday how you lost the weight, you are looking good and I would never have guessed you shed all the KG's.
Thanks. Program is actually quite similar to yours, just not as intense or frequent. Basic gist:

-Exercise bike 4 times per week. 30-50 minutes of HIIT. (30 minutes when resistance training before, more than 40 minutes if not.) I aim for 15k in 40 minutes.
-Swimming 2 times per week during lunch. 1.5k, usually takes 35 minutes.
-Rowing machine 2 times per week, 40 minutes, at almost maximum resistance. It's an old pneumatic one, the counter is out of batteries, so I don't know the distances, but as long as I'm sweating I don't care.

Took me about 6 months to lose the weight and another 6 months to tone up. I'd imagine it's much easier at my age, though.

I want to get into running and through all the other training my heart is in shape for it, but I always overdo it and hurt myself. Two months ago while on vacation Sweden I decided to go for a run (with a few beers in me and in woods where bears have been seen, smart guy I am), and did more than 10k. Unfortunately, the combination of not having done it for years and wearing crappy tennis shoes reduced me to walking like a senior citizen for a week after.

I need to get some good running shoes and work my way up to it properly, but I'm not sure how much can be done with winter coming.
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  #23  
Old 03.10.2011, 12:14
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Re: Exercise Training Program - Advice?

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Thanks. did more than 10k. Unfortunately, the combination of not having done it for years and wearing crappy tennis shoes reduced me to walking like a senior citizen for a week after.

I need to get some good running shoes and work my way up to it properly, but I'm not sure how much can be done with winter coming.
I used this C25K link to get myself running. It is slow at first but if you are not used to running then it is really good.
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Old 03.10.2011, 12:27
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Re: Exercise Training Program - Advice?

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I want to get into running and through all the other training my heart is in shape for it, but I always overdo it and hurt myself. Two months ago while on vacation Sweden I decided to go for a run (with a few beers in me and in woods where bears have been seen, smart guy I am), and did more than 10k. Unfortunately, the combination of not having done it for years and wearing crappy tennis shoes reduced me to walking like a senior citizen for a week after.

I need to get some good running shoes and work my way up to it properly, but I'm not sure how much can be done with winter coming.
When I started running (after a doctor told me I shouldn't run at all due to knee problems), I tried many times over a few years but always stopped through pain and frustration.

I got a pair of decent running shoes * (not wishing to get into the vibram-shoes debate just here as they weren't around then).

I then took it really slowly - five minutes maximum three times a week, increasing by a minute or two each week (don't laugh - I know it sounds pathetic).

This time, I didn't get the knee pain or the shin splints which stopped me before.

I built up to 30 minutes and then onwards and upwards.

Now I can run for a few hours and I don't get that pain any more at all.

So, you really need to do it slowly and for very short periods to begin with.
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Old 04.10.2011, 12:06
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Re: Exercise Training Program - Advice?

Hi, here's my tuppenny's worth:

Looks like you want to shift from waist/love handle area?

If it were me I would mix it up a bit as you will get bored of your routine - remember body gets used to an exercise after 6 weeks, even if you change up for a month then go back to it, that works...

Try a circuit/bootcamp class if they are available for you as the interval training will target the weightloss. You might find a group form of exercise
I like boxing training if that is available...
Definitely work on your core - so yoga is great (Bikram or hot yoga is excellent if that's available)
Ab exercises - I always like this one that's available on you tube as it only takes 6 minutes and I think it's a good one
As others have suggested I would do weights - apart from anything it will keep your body looking balanced and it has been shown that people even doing a small amount of weight better keep weight off when they take a break/holiday than people who do purely just cardio training.

Good Luck!
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  #26  
Old 15.11.2011, 18:58
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Re: Exercise Training Program - Advice?

Just a quick update on how I am getting on and also to share my interesting experience that I encountered.

* I read up quite a bit about nutrition to improve my diet.
* Took advice from other posters and worked out I needed to do some strength training
* Stretching was also import so needed to improve that to make sure I avoid injury.

So armed with some great new books from Amazon a few more high tech toys, err I mean essential gadgets I was about to unleash myself on my new/revised/improved fitness program.

Then I stepped into the shower on a Monday morning after everyone left, just as I turned after pulling the shower curtain the water had turned to near steam and was scolding my nuts, to which I jumped backwards.

I did not come forwards and found I had lost mobility and my back was locked and spent two days in bed in a lot of discomfort. I did everything wrong and was quite worried as I could not sit even for a few minute during that week. I could stand, lie down, walk but not sit for long.

A week later I was able to walk to the physio still not being able to sit for long and he worked some great magic on me. Turns out that I should have started the strength & stretching a lot sooner. Especially for my abdomen a lot sooner, as I have pretty weak abs and also that some of my muscles have not caught up with my weight loss. (Currently standing at 26 KG's since March of this year)

Good news is there is no permanent damage and should have fully recovered by the end of the year, so have to take things careful between now and then.

Mainly going to concentrate on stretching/yoga/swimming until the end of the year, I am too fearful of much more.

Big lesson for me there, but as the physio told me, you have strong lower back muscles, people who are/were fat do, they are/were lazy

Thought I would share for anyone else who is thinking of thrashing there body into submission, it is no good just doing aerobic exercise.
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  #27  
Old 15.11.2011, 19:05
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Re: Exercise Training Program - Advice?

i would highly recommend yoga if you are doing a lot of running, walking and biking. it will help the tightness, compression and pressure put on other parts of your body. plus, you'll feel great...
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Old 15.11.2011, 19:17
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Re: Exercise Training Program - Advice?

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i would highly recommend yoga if you are doing a lot of running, walking and biking. it will help the tightness, compression and pressure put on other parts of your body. plus, you'll feel great...
I have got some DVD's by 'Shiva Rea' arriving soon, they look good and really looking to get more into Yoga as a main part of my workouts.

In the end I see splitting my workouts into three types:

* Aerobic: Swimming/Running/Rowing/Bike etc.
* Strength: Bodyweight exercises - no gym required
* Flexibility: Yoga

Of course some stretching involved in the warm up before doing the Aerobic activities.

This after a lot of reading is the conclusion I came to.
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  #29  
Old 15.11.2011, 19:22
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Re: Exercise Training Program - Advice?

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I have got some DVD's by 'Shiva Rea' arriving soon, they look good and really looking to get more into Yoga as a main part of my workouts.

In the end I see splitting my workouts into three types:

* Aerobic: Swimming/Running/Rowing/Bike etc.
* Strength: Bodyweight exercises - no gym required
* Flexibility: Yoga

Of course some stretching involved in the warm up before doing the Aerobic activities.

This after a lot of reading is the conclusion I came to.
a word of advice in terms of yoga on video- it can be good for an occasional thang- but i would say if you can take a class, go for it as it's always best to have someone who can adjust you and help guide you along with the positions, even if just a few classes before the video- if you are already doing a lot of physical activity, you want yoga to help balance it all not to put unnecessary strain. an instructor can also help you to understand your body a bit more in terms of what you may need (individually).

good luck- it sounds like you have a busy plan, enjoy!
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  #30  
Old 15.11.2011, 19:25
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Re: Exercise Training Program - Advice?

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a word of advice in terms of yoga on video- it can be good for an occasional thang- but i would say if you can take a class, go for it as it's always best to have someone who can adjust you and help guide you along with the positions, even if just a few classes before the video- if you are already doing a lot of physical activity, you want yoga to help balance it all not to put unnecessary strain. an instructor can also help you to understand your body a bit more in terms of what you may need (individually).

good luck- it sounds like you have a busy plan, enjoy!
I'd echo this advice - my book on training advises either attending a class or getting a buddy to train with you who can watch that you're holding positions correctly and not about to put your back out...
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  #31  
Old 16.11.2011, 00:19
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Re: Exercise Training Program - Advice?

I`m super-impressed! Loosing so much weight must take a huge amount of discipline, good luck for the future.

I agree with Amaraya and Sandgrounder that it`s best to learn the basics of yoga with a teacher who corrects you. I couldn`t find one I like here and at the moment mostly follow classes on yogatoday.com. But I dearly miss my instructor.
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  #32  
Old 16.11.2011, 00:21
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Re: Exercise Training Program - Advice?

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I couldn`t find one I like here and at the moment mostly follow classes on yogatoday.com.
hahaha. you're kidding, no?
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Old 16.11.2011, 00:25
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Re: Exercise Training Program - Advice?

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hahaha. you're kidding, no?
I wish.

Can you recommend a studio? Tried the one next to Coop City but didn`t feel comfy there.
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  #34  
Old 16.11.2011, 00:28
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Re: Exercise Training Program - Advice?

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I'd echo this advice - my book on training advises either attending a class or getting a buddy to train with you who can watch that you're holding positions correctly and not about to put your back out...
exactly
i would strongly recommend working with someone who understands the anatomy of yoga and stretching, how muscles move and how the spine is best aligned, etc etc etc. yoga should be putting everything (breath, body, mind) back into it's natural alignment, done right it can change a lot of the other sports you do for the better. but best to be done with someone who knows what they're doing...
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Old 16.11.2011, 00:29
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Re: Exercise Training Program - Advice?

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I wish.

Can you recommend a studio? Tried the one next to Coop City but didn`t feel comfy there.
p m sent!
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  #36  
Old 16.11.2011, 16:05
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Re: Exercise Training Program - Advice?

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Just a quick update on how I am getting on and also to share my interesting experience that I encountered.
snip
Whoa, sorry that happened! Hope you're doing better. Bon courage.

I've also been incorporating more stretching into my routine and looking to get into yoga. Alone, though. Going to a yoga class is something I've sworn to never do in my life out of general principle, like wearing Uggs.
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Old 16.11.2011, 17:29
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Re: Exercise Training Program - Advice?

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I have got some DVD's by 'Shiva Rea' arriving soon, they look good and really looking to get more into Yoga as a main part of my workouts.
Really sorry to hear about the shower incident. It did, however, answer my question as to whether you were a man or a woman. ()

Another warning here about yoga: I was taking classes with a very experienced instructor and came away with injuries, some of which are permanent. An orthapedist told me I shouldn't be doing yoga at all, so I gave it up for several years. He also told me I should run either. Well, these were my two favourite things to do and as I was getting more and more out of shape despite other activities, I decided to take up both again. For yoga I took private lessons with a yoga teacher/physiotherapist and have learned so much and realize where I had been making mistakes. For running, I took a course and learned that I was generally going about things in the wrong way (too much, too soon, too fast etc.). I also don't think that shiva rea is a good place to start: not much instruction, a lot of flow. If you are interested in DVDs, I could recommend some better ones for starting yoga (as well as for bodyweight strengthening), if, that is, you would prefer that to actually taking a class.
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  #38  
Old 16.11.2011, 20:18
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Re: Exercise Training Program - Advice?

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Whoa, sorry that happened! Hope you're doing better. Bon courage.

I've also been incorporating more stretching into my routine and looking to get into yoga. Alone, though. Going to a yoga class is something I've sworn to never do in my life out of general principle, like wearing Uggs.
There is no serious damage and should be 100% by Christmas, so I have to learn the lesson.

The frustration at being able to do very little is huge. I was making real progress with the rowing machine and combined with a better diet the KG's were coming off fast but I wasn't complaining.

The wife is very good at yoga so I am going to get her to watch me for the beginner moves, but will look and see if I can get a one-to-one teacher. Point taken from other people.

I wonder when the wife will stop mocking me about it :roll eyes:

Anyway overall I am quite happy as I have a lot more knowledge now which I think is going to help me.
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Old 16.11.2011, 20:29
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Re: Exercise Training Program - Advice?

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I`m super-impressed! Loosing so much weight must take a huge amount of discipline, good luck for the future.

I agree with Amaraya and Sandgrounder that it`s best to learn the basics of yoga with a teacher who corrects you. I couldn`t find one I like here and at the moment mostly follow classes on yogatoday.com. But I dearly miss my instructor.
Thanks, I had the right mindset at the start so I think that helped.

Visiting the physiotherapist puts me to shame when he makes me do some simple stretches but I am trying to be pragmatic about the whole thing and learn from it.
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Old 16.11.2011, 20:36
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Re: Exercise Training Program - Advice?

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If you think weights are better than cardio for fat loss, let's have reference to a decent scientific study.
I am inclined to think that all the advice given on this thread should come with some sort of research reference. Otherwise, clearly state that one is just giving a personal opinion, or mentioning what worked for oneself.
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