First week of weights

[Heidi]

Okay, so my "official" off season training started yesterday. So far, so good. I have never been one for lifting weights, except when they forced me to when I played volleyball. Last night, I conquered the gym. I did 7 different exercises mostly 3 sets of 25 reps. JOJO, you'd be proud!!

My observations:

I hate squats because you have to wander over into the scary part of the gym where all the big dudes are.

Why do they put the weights on the second floor, my legs were shaking as I tried to get back downstairs.

Those Lifecycle thingies suck. I used one for 10 min to warm up before the weights and those bikes are awful!

OK, so who else started their training? BMXman, you mentioned this was your week too, how's it going??

[MtnBikerChk]

I'm back in the weight room myself (starting this week he, he).

Leg day was it? Just do what I do when you hafta go to the side of the gym with the guys...... look mean and act like you don't care and don't take any $hit from anyone. gggrrrrr.

Actually, I think you'll find that most of the BIG MEN don't care about you and some may even be polite.

Yesterday was chest and triceps, oh man do they hurt.

Spinning tonite (hopefully) and shoulders tomorrow (my favorite).

[I Are Baboon]

Heh heh heh...shaking legs. I am all too familiar with that. My gym puts them on the 4th floor though. Very painful walking down those stairs after a hard leg workout.

Squats are the single best exercise you can do for your body. Don't worry about the big, scary guys. They are thrilled to see a chickie wander over near them and workout. :D Those guys are harmless. Just pretend like you own the place and you'll fit right in.

I can't say I've "started" my training. I have been working out with weights for about six years now. But recently, I have really began to hit them hard. I moved my belt up one notch today. You can see the old, worn line on the hole I use to use. :D

[I Are Baboon]

Originally posted by MtnBikerChk

Spinning tonite (hopefully) and shoulders tomorrow (my favorite).

I thought tomorrow was legs day, shoulders on Thursday. Eh...whatever. Actually, Thursday might be better for legs after two straight days of cardio. Rest Friday, back/biceps Saturday.

WOO HOO!!

[Heidi]

Originally posted by MtnBikerChk


Actually, I think you'll find that most of the BIG MEN don't care about you and some may even be polite.



Last night I swear I heard them all growling when I stepped into "their area"! :D Actually, I didn't do squats last night, I was just scoping the rack out for Wednesday. The one that got me the most is the Lat Pulldown, those muscles do everything! I need to find a workout partner though.

[I Are Baboon]

Originally posted by Heidi

I need to find a workout partner though.

Drag CG along! It helps to have a partner. You can push harder and use more weight when you have someone with you, plus you are less inclined to miss a workout. MBC and I train together. Come to think of it, we do everything together. Except golf. That's MINE.

[MtnBikerChk]

Originally posted by I Are Baboon


Come to think of it, we do everything together. Except golf. That's MINE.

That's because golf is STUPID.

[Heidi]

Originally posted by MtnBikerChk


That's because golf is STUPID.

hee hee hee AGREED!

[I Are Baboon]

Originally posted by MtnBikerChk


That's because golf is STUPID.

Maybe! But it's comforting to know that if I ever get fat, gain 70 pounds, and fall out of shape, I can still IMPROVE as a golfer.

[iresmoke1]

Originally posted by MtnBikerChk


That's because golf is STUPID.


LMAO

I use free weights at home. I need to work on a routine.
I need to work different muscle groups on different days.
I get better results.
We have a gym area at home and the front wall is a mirror. I like that b/c I can watch myself and check form. AND I can play music I LIKE :)

[Old_Dude]

Some interesting things I've discovered about strength training:

1 - There are no studies showing any more "fat burn" from exercise on an empty stomach, than from exercise at any other time relative to eating. Fat loss is a result of burning off more calories
than you consume on average. Period.

2 - For me, a home gym makes more sense - cheaper (long run), closer to home (duh), no waiting, no residual bench goo left from who knows having done who knows what (or who?), my music doesn't suck

3 - Doing the exercises properly is important: Always contract your muscles during the eccentric phase of an exercise - always let the weight down smoothly & slowly. If you don't you're simply wasting your time.

4 - Go to the gym with a plan - I always use a gym journal - inspirational and helps me make the most out of a workout - get in, do it, get out. Really helps with setting and achieving goals and staying motivated.

5 - If you're on the road a lot, like me, and hate going to the gym, read the following (substitute "running" for "mountain biking", if you want):

Runner's World
October 2001
Page 28, Title "No Gym Required", Four exercises do the job just fine, thanks. Wayne Westcott, Ph.D., fitness research director at South Shore YMCA in Boston, and former assistant track coach at Penn State University.

Last year my running really imporoved when I added strength training to my workouts. Now I'm starting a buildup for a fall marathon, but I no longer have access to a gym. Can you suggest an effective strength-training regimen that doesn't require gym equipment?

No Problem - you can easily strength train without gym equipment. I recommend four key exercises. The first two target major muscle groups in your upper body, and the second two target your midsection.

The first exercise, and the most challenging, is the chinup, which works your upper back, rear shoulders, and biceps. It's best to perform chinups using an "underhand" grip, with your palms facing toward you on the bar. Do one to three sets of 5 to 10 repetitions every other day.

The second exercise is the pushup, which targets your chest, front shoulders, and triceps. Do one to three sets of 15 to 30 reps every other day. Just be sensitive to signs of lower-back discomfort, as pushups place stress on your lumbar spine.

The third exercise is the twisting trunk curl, which works the abdominal and oblique muscles of your midsection. Lying on your back with your knees bent and feet flat on the floor, lift your head and shoulders off the ground just like a regular abdominal crunch, but twist your body to the side - alternating left and right - on the way up. Do one to three sets of 15 to 30 slow and controlled reps every other day.

The final exercise is the trunk extension for the lower back muscles, a particularly vulnerable area for runners. Lying face down with your elbows out and hands under your chin, lift your chest a few inches off the floor, then lower it. Do one to three sets of 5 to 15 reps, slow and controlled, on the same days as the twisting trunk curls.

For each exercise, gradually increase the number of repetitions until you reach the top of the suggested rep range, then increase the number of sets.

[Heidi]

Originally posted by Old_Dude


4 - Go to the gym with a plan - I always use a gym journal - inspirational and helps me make the most out of a workout - get in, do it, get out. Really helps with setting and achieving goals and staying motivated.



Yes, this seems key. I have a list of excercises I do each time I go to the gym. No screwing around, I just get in and get out. It scares me.:D

[I Are Baboon]

Originally posted by Heidi


Yes, this seems key. I have a list of excercises I do each time I go to the gym. No screwing around, I just get in and get out. It scares me.:D

Funny...I was going to comment on bullet number four as well.

I NEVER workout without a plan. Preparing mentally is a big part of it for me. I usually know a day ahead of time what I am going to work, and what exercises I am going to do. I don't understand those people I see at the gym who just wander around aimlessly with no idea of what they are going to do next.

[Heidi]

Originally posted by I Are Baboon


Funny...I was going to comment on bullet number four as well.

I NEVER workout without a plan. Preparing mentally is a big part of it for me. I usually know a day ahead of time what I am going to work, and what exercises I am going to do. I don't understand those people I see at the gym who just wander around aimlessly with no idea of what they are going to do next.

LOL, that's probably what I LOOKED like I was doing last night, but I was really just looking for the right machines. No wonder some of the guys were pointing and laughing. (j/k):D

[I Are Baboon]

Originally posted by Heidi


LOL, that's probably what I LOOKED like I was doing last night, but I was really just looking for the right machines. No wonder some of the guys were pointing and laughing. (j/k):D

It's one thing to be looking at machines. We're tying out a new gym and I've been doing that all week. I stare at the machine, move it a little, poke it, kick it, etc. (Usually I send MBC over to get a good look at it.) But I see people jump from calves to biceps to shoulders, doing one set on one machine, and four sets on another, obviously with no plan of attack. Not that there is anything wrong with doing what they want, but this is a terrible way to approach the workout and results will be hard to achieve.

[KrusteeButt]

Ok....gotta get my $0.02 in (as always :rolleyes: )

Now that I've finally decided I'm going to start working out again.....
I'm personally not a fan of squats, but I have knees that ache & pop. I try to do mostly single leg lunges with dumbells. I get my warmup in and then go with a slightly heavy weight. No rest...straight from one leg right back to the other, but lowering the weight after each set...it should get to a point where you're doing a very small amount of weight and it's hard to push out even just a few. That should get your legs shakin'!
I'll then go to light weight doing leg extensions...but that's mostly just to try to strengthen my knees.
I suppose if I was smart and wanted to get a full beneficial workout, I'd do hip raises and other stuff like that...but you know guys don't do that stuff.

When I do legs, that's all I do...no upper body at all (except abs).
Chest & arms (end with abs) the next day, back & shoulders (and yes, more abs) the next. Then start the cycle over. On Sunday I watch football! :D

After a while you'll get bored with the same exercises and you'll feel like you're coming to a plateau...when that happens switch it up, change the exercises around.

Ok, so that was a little more than $0.02...sorry, I tend to babble.

[I Are Baboon]

Originally posted by KrusteeButt
I'm personally not a fan of squats, but I have knees that ache & pop. I try to do mostly single leg lunges with dumbells.

Not babbling at all!! :D A good subsitiute for squats are leg presses and hack squats (a type of machine squat). It's a fact that some people just can't do squats because of knee problems. And I like lunges too. They make my butt sore.

OK, I'm going to shut up now....this is Heidi's thread and keep posting in it. :eek:

[Heidi]

Originally posted by I Are Baboon


Not babbling at all!! :D A good subsitiute for squats are leg presses and hack squats (a type of machine squat). It's a fact that some people just can't do squats because of knee problems. And I like lunges too. They make my butt sore.

OK, I'm going to shut up now....this is Heidi's thread and keep posting in it. :eek:

No no, keep it up..I am learning here. Is there anything wrong with doing leg presses and squats?

[Old_Dude]

With squats try to keep your heels on the floor.

(does this look like another cheap shot at getting to 100 posts so I can add my avatar?)

[I Are Baboon]

Originally posted by Heidi


No no, keep it up..I am learning here. Is there anything wrong with doing leg presses and squats?

:D

Other than you're legs getting tired and sore, I don't think so. I did them both in my last leg workout. Some people will tell you to alternate them on different leg days, but I think it just comes down to personal preference. But there is nothing wrong with doing them both in the same workout. I like to do them both because it really works the muscles and hits deep into the muscle fibers.

If you worked legs yesterday, how are they feeling this morning?

[MtnBikerChk]

We are gonna be monkeymuscleheads!

[Heidi]

Originally posted by I Are Baboon


:D

Other than you're legs getting tired and sore, I don't think so. I did them both in my last leg workout. Some people will tell you to alternate them on different leg days, but I think it just comes down to personal preference. But there is nothing wrong with doing them both in the same workout. I like to do them both because it really works the muscles and hits deep into the muscle fibers.

If you worked legs yesterday, how are they feeling this morning?

I was surprised that nothing really hurts and I'm not that sore. I did pretty light weights and 25 reps, just enough weight to where stuff was shaking in order to push out the 25 each time. When I flex the muscles they are definitely tired feeling. I have tonight off and more lifting and spin class tomorrow.

[KrusteeButt]

Originally posted by MtnBikerChk
We are gonna be monkeymuscleheads!

Oh hooray....then I can show a 'flexing-pic' like Gecko, right? :D

Heidi...as everyone always says, the main thing with anything even resembling a 'squat-type' exercise is to be careful of those knees! This is a somewhat weak-link in the human body and as you get older, the cartilage and stuff in the knees get worn down...so no need to make it worse by doing exercises incorrectly!

[MtnBikerChk]

....and now a word from our sponsor

For advice on proper training methods, healthy eating, supplements, etc, come join Baboon and I at ironmagazine.

Just an FYI, there are a lot of good people there who are just as passionate about weight training as we are about biking.

And if you need diet help, w8lifter is the best :thumb:

Ok, I'm done.

Back to your regularly schedule programming.


(Seriously, I'm not spamming, just offering help. We hate spam!)

[I Are Baboon]

Originally posted by KrusteeButt


Oh hooray....then I can show a 'flexing-pic' like Gecko, right? :D


I first want to apologize to Gecko for having to post this:

GECKO:

[iresmoke1]

There is absolutely NO NEED to apologize for posting that pic.
please post more...
lol


:wink: :love:

[I Are Baboon]

Originally posted by iresmoke1
There is absolutely NO NEED to apologize for posting that pic.
please post more...
lol


:wink: :love:

You REALLY do not want to see the other two.....

[iresmoke1]

Originally posted by I Are Baboon


You REALLY do not want to see the other two.....


yes I do....
DUH

[gecko]

Originally posted by I Are Baboon


I first want to apologize to Gecko for having to post this:

GECKO:

For the record...my MOM took that while we were on a family trip :p

[gecko]

Originally posted by I Are Baboon


You REALLY do not want to see the other two.....

So Baboon...you seem to keep pretty good tabs on those pics...something you want to tell me? You don't have a goatee do you?

:D

[Heidi]

Originally posted by gecko


For the record...my MOM took that while we were on a family trip :p

Hmmm, that piece of information doesn't make it seem any better. In fact.... no, nevermind.:D

[KrusteeButt]

Actually baboon...I think he likes THAT one posted....it's the other ones, you know, with the mirror....THOSE are the 'incriminating evidence' photos that he could very well regret! :D


Ire....ugh.....
I'm so upset....so disappointed.......................so jealous :think: !

[I Are Baboon]

Originally posted by gecko


So Baboon...you seem to keep pretty good tabs on those pics...something you want to tell me? You don't have a goatee do you?

:D

Ummm....I DO have a goatee. :eek:


Just found this searching the Xtreme archives. :D

[iresmoke1]

Originally posted by KrusteeButt
Actually baboon...I think he likes THAT one posted....it's the other ones, you know, with the mirror....THOSE are the 'incriminating evidence' photos that he could very well regret! :D


Ire....ugh.....
I'm so upset....so disappointed.......................so jealous :think: !


I just can't help myself..
You know I luv ya!!!!

:love: :love: :love:

[Yossarian]

Originally posted by gecko


So Baboon...you seem to keep pretty good tabs on those pics...something you want to tell me? You don't have a goatee do you?

:D

LOL

[SK6]

Originally posted by MtnBikerChk
We are gonna be monkeymuscleheads!

your gonna be?:rolleyes:


And gecko, I have the 3rd and final piece!!! Now I can edit photo's!!!!! EDIT!!EDIT!!EDIT!!EDIT!!EDIT!!EDIT!!EDIT!!EDIT!!ED IT!!EDIT!!EDIT!!


MMUUUUAAAAHHHHHAAAAAAAAAA!!!!!!!!!

(please note the exeptional use of the sinister laugh.....Thank you!!! Thank you!!!! you are all too kind!!!! Thank you!!!) :rolleyes: :help:

[gecko]

Originally posted by sirknight6


your gonna be?:rolleyes:


And gecko, I have the 3rd and final piece!!! Now I can edit photo's!!!!! EDIT!!EDIT!!EDIT!!EDIT!!EDIT!!EDIT!!EDIT!!EDIT!!ED IT!!EDIT!!EDIT!!


MMUUUUAAAAHHHHHAAAAAAAAAA!!!!!!!!!

(please note the exeptional use of the sinister laugh.....Thank you!!! Thank you!!!! you are all too kind!!!! Thank you!!!) :rolleyes: :help:

http://www.smilies-world.de/Smilies/Smilies_klein/sleep.gif <<-------me getting all worried :rolleyes: :D

Hehe want to start a photo editing war huh? BRING IT!!! http://www.smilies-world.de/Smilies/Smilies_klein/pirate77.gif lol

[Heidi]

Hmm, there goes this thread.

[gecko]

Originally posted by Heidi
Hmm, there goes this thread.

Thank KB :p

[I Are Baboon]

Originally posted by Heidi
Hmm, there goes this thread.

OK, back to the issue at hand...

A couple gym tips: Bring a towel to wipe down the equipment after you use it. You'll make enemies fast if you sweat on the machines and don't wipe down. Also, bring a water bottle. Carrying water around cuts down on trips to the fountain, which means more working out in less time.

:monkey:

[KrusteeButt]

Originally posted by gecko


Thank KB :p


What?! are you tryin' to say it's my fault?

I'm tryin' to get this back to the weight lifting conversation....in fact, I'm doing push ups right now! Yeah, yeah that's right! Feel the burn!
:D

[gecko]

Originally posted by KrusteeButt



What?! are you tryin' to say it's my fault?

I'm tryin' to get this back to the weight lifting conversation....in fact, I'm doing push ups right now! Yeah, yeah that's right! Feel the burn!
:D

LOL actually, funny thing is I started reading this thread and then started doing situps. Guilted me into it lol :D

[I Are Baboon]

Originally posted by gecko


LOL actually, funny thing is I started reading this thread and then started doing situps. Guilted me into it lol :D

Crunches are better for you. :eek:

:thumb:

[JOJO]

OOoooooooh boy wish I was here earlier I dont even know how one would enter this thread at this point:think: ;)

I was teaching spin this am and I actually stayed after with my class and taught them some core strengthening exercises. It was really fun... I wish I could show you all what I learned in my class last week! I have a ton of usefull information ... now I just need to start building a clientele. I am now part time at my computer job so I can start focusing on fitness as my career. Maybe we will start a fitness forum with questions and answers and just sharing experiences and info and stuff. OK I just went off on a huge tantgent and I am now babbling.... hmmmm be back shortly:think: :D

BTW Congrats on gettin back in the gym HEidi...... oh and about those muscle head men... MTBChick is right they are in their own little worlds.. so dont even be bothered:rolleyes: :p

[KrusteeButt]

Originally posted by I Are Baboon


Crunches are better for you. :eek:

:thumb:

Purely opinion....you go with what works for you.
I personally prefer hanging knee raises....I think those are the best....but that's my OPINION. :D

[Heidi]

Originally posted by KrusteeButt


I personally prefer hanging knee raises....I think those are the best....but that's my OPINION. :D

We're still talking about weights right???

[JOJO]

Originally posted by Heidi


I was surprised that nothing really hurts and I'm not that sore. I did pretty light weights and 25 reps, just enough weight to where stuff was shaking in order to push out the 25 each time. When I flex the muscles they are definitely tired feeling. I have tonight off and more lifting and spin class tomorrow.


Oh one more thing... Heidi I know you are an endurance athlete and you have mentioned that you put muscle on really easily and you dont want to get too bulky, but in my opinion 25 reps is too much. YOu can cut down on your gym time by doing 15 reps (20 at the most) and supersetting your exercises, which means moving back and forth between 2 or more exercises without resting..... this will keep your heart rate and endurance up. I dont know just a thought... Here would be an example on a back day: moving between Lat pull downs and cable rows...... 15 reps/15 reps and then a short rest maybe 30 seconds and then back to 15/15 back to back.. Does that make any sense:rolleyes: ;)

[I Are Baboon]

Originally posted by KrusteeButt


Purely opinion....you go with what works for you.
I personally prefer hanging knee raises....I think those are the best....but that's my OPINION. :D

Perhaps, but my opinion was based on reading that situps are bad for your back and neck, and that crunches isolate the abs better. But I'm with you.....hanging knee raises are my "favorite" ab exercise. (Let's face it, working the abs sucks).

:monkey:

[Heidi]

Originally posted by JOJO



Oh one more thing... Heidi I know you are an endurance athlete and you have mentioned that you put muscle on really easily and you dont want to get too bulky, but in my opinion 25 reps is too much. YOu can cut down on your gym time by doing 15 reps (20 at the most) and supersetting your exercises, which means moving back and forth between 2 or more exercises without resting..... this will keep your heart rate and endurance up. I dont know just a thought... Here would be an example on a back day: moving between Lat pull downs and cable rows...... 15 reps/15 reps and then a short rest maybe 30 seconds and then back to 15/15 back to back.. Does that make any sense:rolleyes: ;)

Yes, I didn't know there was a term for it, but I am "supersetting" my excercises. You are right, I don't want bulk, I just want my muscles to be able to take a lot more before they get tired. I want to beat the hell outta them in the gym so that in races they stay more fresh feeling! Thanks JOJO and everyone else who has given their input, I have learned a lot.:D

[JOJO]

Originally posted by KrusteeButt


Purely opinion....you go with what works for you.
I personally prefer hanging knee raises....I think those are the best....but that's my OPINION. :D

Yea they are good but thats a really advanced exercise and unless you have core strength and stability which about 85 -90% of our society does not have you can really put your lower back at risk and you are not going to get alot out of it. I can tell you how to test your core strength if anyone is interested.



jeez just tell me if i am being really annoying with this stuff guys. i am just giving my opinion :D

[Heidi]

Originally posted by JOJO


I can tell you how to test your core strength if anyone is interested.



You can't see me, but I'm raising my hand!!

[gecko]

Originally posted by I Are Baboon


Crunches are better for you. :eek:

:thumb:

That's what I meant, situps hurt my back. I just grew up calling them situps for some reason...

[SK6]

HHHHmmmmmmm seems like a question for MCV-PT.........:think:

[I Are Baboon]

Originally posted by gecko


That's what I meant, situps hurt my back. I just grew up calling them situps for some reason...

I get additional ab exercise when the remote control is on the coffee table and I have to reach for it. :D


JOJO: HIT US WITH THAT FITNESS KNOWLEDGE! Any free advice from a personal trainer is always welcome, in my opinion! :)

[I Are Baboon]

Originally posted by Heidi


You can't see me, but I'm raising my hand!!

I can see you're raising a finger, but that's about it. :D

[KrusteeButt]

Originally posted by I Are Baboon


Perhaps, but my opinion was based on reading that situps are bad for your back and neck, and that crunches isolate the abs better. But I'm with you.....hanging knee raises are my "favorite" ab exercise. (Let's face it, working the abs sucks).

:monkey:

Actually....I have to admit....I LOVE working my abs.

And yeah, the back/neck thing about sit-ups does occur a lot...but almost every trainer that I've talked to has said that the reason it's hard on the back/neck is because it's so easy to do sit-ups incorrectly.
What I usually like to do is start with the hangers, 3 sets, trying to rest only a little in between each set...and that's mostly to just give my forearms a break. Then go straight to crunches...and mix 'em up a lot. Sets of 8-10 normal, then 8-10 slowly (2 sec. up, 2 sec down), then squeeze a final one and hold it, pulsing for 8-10 seconds. Change leg positions a lot. After many sets of that, go to obliques. I try to not concentrate too much on # of sets but on amount of time. I try to go at least 10 minutes, but shoot for 15 minutes of hard-core ab work. By this time you should be feeling a pretty consistent burn and crying for your mommy.

[Heidi]

Originally posted by I Are Baboon


I can see you're raising a finger, but that's about it. :D

HA HA:D

[SK6]

Originally posted by Heidi


HA HA:D

Jeese, I thought you were lifting an opener.........:eek:



:D

[gecko]

Originally posted by KrusteeButt


Actually....I have to admit....I LOVE working my abs.

And yeah, the back/neck thing about sit-ups does occur a lot...but almost every trainer that I've talked to has said that the reason it's hard on the back/neck is because it's so easy to do sit-ups incorrectly.
What I usually like to do is start with the hangers, 3 sets, trying to rest only a little in between each set...and that's mostly to just give my forearms a break. Then go straight to crunches...and mix 'em up a lot. Sets of 8-10 normal, then 8-10 slowly (2 sec. up, 2 sec down), then squeeze a final one and hold it, pulsing for 8-10 seconds. Change leg positions a lot. After many sets of that, go to obliques. I try to not concentrate too much on # of sets but on amount of time. I try to go at least 10 minutes, but shoot for 15 minutes of hard-core ab work. By this time you should be feeling a pretty consistent burn and crying for your mommy.

Wow, that sounds good. I wish I had somewhere to do that...I work out at home so it's kinda tough. I used to have a chin up bar, which was great, I love doing chinups too...until it tore a hole in the wall...then the door frame, then I stopped using it :eek:

[JOJO]

Originally posted by Heidi


You can't see me, but I'm raising my hand!!

Hehehehehe ok lemme try to explain... its easier to show but lets see:

Drill to find your core strength:

Tips: works best in pairs because the other person can make sure your back stays still.....and they will know if you cheat:D

1) Start by finding what is called your "Neutral Spine"..... this is basically the position your spine is in when you have perfect posture. THe best way to find this is to stand up straight and put your hands on your hips... now pretend you are holding a bucket of water (yes i know a bucket,...... just pretend guys:rolleyes: ) First pour the bucket of water out onto the floor in front of you ... and then bring it all the way back (kind of similar to a pelvic tilt).... once you find those two extremes... hips forward and back stop in the middle ... this is your neutral spine... PLease tell me if this makes no sense its so hard to explain..........

(Shoulder retracted, head back and back in alignment)

OK work on this and I will be back my hands are tired. Oh and yes your coworkers will look at you like you are nuts:D

[KrusteeButt]

Originally posted by gecko


Wow, that sounds good. I wish I had somewhere to do that...I work out at home so it's kinda tough. I used to have a chin up bar, which was great, I love doing chinups too...until it tore a hole in the wall...then the door frame, then I stopped using it :eek:

Well, the chin-up bar helps a lot...I've actually got an apparatus specifically for that...it's self-standing, doesn't attach to the wall...only about $50-60 (USD) from SportMart.
Anyhow, you don't have to have it though. The main thing you're doing is working the lower abs when you do the hangers. You can still get a good lower ab workout just off the end of a chair or something like that. Just sit on the edge of the chair, balance with your hands (note: the further back your hands go, the less work you're doing!) Pull your knees up to your chest, squeeze the abs the whole time. It really helps to try to actually visualize in your head that the muscles in your lower abs are doing the work. Try to even squeeze your butt as you get to the top...believe it or not, this helps get a final little ab crunch in there.
This is also a great way for women to get a good lower ab workout because (no offense intended) most women don't have the arm strength to hold themselves up to do the hanging type.

Important note....as you fatigue with ab exercises, you tend to arch your back foward....bad bad bad! A friend made this suggestion to me and it really helped: when you're on your back doing crunches (or anything like that...you get the picture), imagine a push-button is on the floor under the small of your back...your goal is to keep that button depressed the ENTIRE time. This visualization helps to keep you thinking about keeping your back on the floor, and you get a much more beneficial workout, plus it helps strengthen the lower back.

[Heidi]

Originally posted by JOJO


Hehehehehe ok lemme try to explain... its easier to show but lets see:

Drill to find your core strength:

Tips: works best in pairs because the other person can make sure your back stays still.....and they will know if you cheat:D

1) Start by finding what is called your "Neutral Spine"..... this is basically the position your spine is in when you have perfect posture. THe best way to find this is to stand up straight and put your hands on your hips... now pretend you are holding a bucket of water (yes i know a bucket,...... just pretend guys:rolleyes: ) First pour the bucket of water out onto the floor in front of you ... and then bring it all the way back (kind of similar to a pelvic tilt).... once you find those two extremes... hips forward and back stop in the middle ... this is your neutral spine... PLease tell me if this makes no sense its so hard to explain..........

(Shoulder retracted, head back and back in alignment)

OK work on this and I will be back my hands are tired. Oh and yes your coworkers will look at you like you are nuts:D

I miss read the "pretend" part and now the carpet is all wet around my desk.:D

[JOJO]

Originally posted by Heidi


I miss read the "pretend" part and now the carpet is all wet around my desk.:D
ROFLMAO!

[Brian HCM#1]

Originally posted by MtnBikerChk


That's because golf is STUPID.

I agree!!!!!!! Several of my friends started playing golf last year, and they have been trying to get me to play. I did once it was pouring rain, We just did a long bike ride so I felt it was OK to play. But here are my thoughts on golf.

1) I'm too young to play golf
2)Golf is for the older and retired 65+
3)Golf is a waste of a nice sunny day when you could be riding
4)I'm too young to play golf
5)I feel that when I am unable to pedal my bike its time to play golf
6) I already play an olds man game......Slow pitch Softball (I'm still forced to run)
7)I'm too youg to play golf
8)Golf is stupid

[Old_Dude]

Speaking of golf - I really don't consider any activity a "sport" if you can do it well and still weigh 300 pounds.

Same with bowling, or flying radio controlled airplanes - these aren't sports. Baseball is "barely" a sport in my category. I remember seeing Willy Stargell smoking a cigarette between innings during the (always rigged) World Series. That was sports-blasphemy!!!

I guess, being a newbie here, I better be more careful not to upset anyone.

Sorry, I just gotta be me.

[I Are Baboon]

I enjoy golfing. However, I consider it an activity, not necessarily a sport. The game is very challenging and really tests you mentally. I used to make fun of golf too, until I started playing three years ago. Now I see how well the pros play and I just don't understand how they can be so good.

[Heidi]

Originally posted by I Are Baboon
I enjoy golfing. However, I consider it an activity, not necessarily a sport. The game is very challenging and really tests you mentally. I used to make fun of golf too, until I started playing three years ago. Now I see how well the pros play and I just don't understand how they can be so good.

Please no golf talk in the fitness forum, it doesn't belong.

[I Are Baboon]

Originally posted by Heidi


Please no golf talk in the fitness forum, it doesn't belong.

Consider it dropped. :p

[KrusteeButt]

speaking of 'dropping it'....have you ever been that guy at the gym...you know, the one that didn't use collars on the bar...and the weights fell off one side and then WHAM, the other side drops...and it echoes throughout the gym! :rolleyes:
Gotta admit...when I was a little guy in high school, that happened to me. Of course, it HAD to be while the wrestling team was working out!

[JOJO]

Originally posted by KrusteeButt
speaking of 'dropping it'....have you ever been that guy at the gym...you know, the one that didn't use collars on the bar...and the weights fell off one side and then WHAM, the other side drops...and it echoes throughout the gym! :rolleyes:
Gotta admit...when I was a little guy in high school, that happened to me. Of course, it HAD to be while the wrestling team was working out!

I would have paid lots of $$ to get that on film:D

[I Are Baboon]

Originally posted by KrusteeButt
speaking of 'dropping it'....have you ever been that guy at the gym...you know, the one that didn't use collars on the bar...and the weights fell off one side and then WHAM, the other side drops...and it echoes throughout the gym! :rolleyes:
Gotta admit...when I was a little guy in high school, that happened to me. Of course, it HAD to be while the wrestling team was working out!

Nope...never happened to me. But I've seen it happen to others. I had a bit of a different experience once...when I first started doing bench presses, I used too much weight and tried one too many reps. I had to squal for help to get the bar back up. Boy, I felt like a major schmuck that time! Now I've got MBC spotting me. ;)

[DHRacer]

1. Golf is NOT stupid!

2. Girls who think golf is stupid ARE stupid!

3. starting week 7 of training - where have you all been?

4. Legs - the secret, or at least this works for me, is to be consistent. after the first week (brutal) it gets easier as long as you do legs at least twice a week.

5. okay, girls aren't stupid. :rolleyes:

that's all.

Good luck at the gym, oh and I only have one flight of stairs to go down after legs... i know your pain.

[Heidi]

Originally posted by DHRacer


3. starting week 7 of training - where have you all been?




Hmm, 7 weeks ago I was still racing - where were you?:D

[DHRacer]

last race of the season was Oct 6. I wish I lived more south so I could ride/race longer

:(

[KrusteeButt]

Originally posted by Heidi

Hmm, 7 weeks ago I was still racing - where were you?:D

HA! She told you!

[Heidi]

Originally posted by DHRacer
last race of the season was Oct 6. I wish I lived more south so I could ride/race longer

:(

Didn't you take a break at all? You're supposed to give your body an all out relaxation period after racing and before training so you don't completely burn out. I took a few weeks and just did piddly little fun rides without much focus, just fun riding. It was a good time to catch up with people I hadn't ridden with in awhile. I didn't even go to the gym for those few weeks, it was weird!:)

[DHRacer]

I know, but I didn't start out just blowing out the gates... I started with light weight and didn't push myself too hard on the cardio the first couple of weeks...
I have a lot to accomplish by next spring... my cardio endurance was my biggest weakness this last season. I am racing expert next year and need to make up about a minute in my times... so, the only way I am going to do that is get started now... I didn't want to lose any time and we as I'm sure most of us will admit, we are our own worst enemy... so, I figured if I wasn't doing anything I was being a lazy slacka$$...
:(

[Heidi]

Originally posted by DHRacer
I know, but I didn't start out just blowing out the gates... I started with light weight and didn't push myself too hard on the cardio the first couple of weeks...
I have a lot to accomplish by next spring... my cardio endurance was my biggest weakness this last season. I am racing expert next year and need to make up about a minute in my times... so, the only way I am going to do that is get started now... I didn't want to lose any time and we as I'm sure most of us will admit, we are our own worst enemy... so, I figured if I wasn't doing anything I was being a lazy slacka$$...
:(

I hear ya, I'm racing expert next year too! At least you didn't blow out of the gates. Seriously, I have done a lot of reading and studying as well as talking to professionals about this whole training thang and the rest in between seasons is necessary. Good luck with your training, just know that I'll be suffering right along with you! :thumb: :thumb:

[DHRacer]

I know, last winter I think I over trained and kind of got lathargic about is mid Feb.
One thing I've read lately too was that every 5 to 6 weeks... in addition to changing up your routine it's good to take a week completely off too so I and goign to try that every 8 weeks to take a week off and try to keep it all fresh and fun.
One thing I did last winter that I am NOT doing this winter is training every day. I would do upper body MWF and lower TTH... This time I am going only MWF doing fewer excercises (per body part) and doing upper and lower and cardio. Like I said I over did it last winter and am not going to make the same mistake again.
Thanks for the support, I will think of that when I drag my sorry butt to the squat rack... some where out there, some one is suffering just like me:D
good luck... I am planning on going to sea otter, so that will be my first hard expert race... so that's my target date to be ready... are you going?

[DHRacer]

I just re-read that and maybe I need hooked on foniks :rolleyes:

[Heidi]

Originally posted by DHRacer
I know, last winter I think I over trained and kind of got lathargic about is mid Feb.
One thing I've read lately too was that every 5 to 6 weeks... in addition to changing up your routine it's good to take a week completely off too so I and goign to try that every 8 weeks to take a week off and try to keep it all fresh and fun.
One thing I did last winter that I am NOT doing this winter is training every day. I would do upper body MWF and lower TTH... This time I am going only MWF doing fewer excercises (per body part) and doing upper and lower and cardio. Like I said I over did it last winter and am not going to make the same mistake again.
Thanks for the support, I will think of that when I drag my sorry butt to the squat rack... some where out there, some one is suffering just like me:D
good luck... I am planning on going to sea otter, so that will be my first hard expert race... so that's my target date to be ready... are you going?

I actually read to divide your workout into 4 week segments and during that 4th week to lay off a little before you then jump into the next 4 week segment...same concept.

I am still trying to decide if I want to do Sea Otter, there are so many damn people on the course when you race XC! Each age category is limited to like 200 riders, that's a lot of people to battle with, not sure I wanna do that. Right now, yes I am going, it will be my expert debut.:D