The no "BS" exercise instruction thread!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Great news, thanks!
    So how has spin been?
  • NiciS72
    NiciS72 Posts: 1,043 Member
    OK, I just got the news from my Orthopedic surgeon that I cannot do any exercise with my right shoulder since I have a bicep injury. WAAAAAAH! That cuts out a lot of what I've been doing. So my question is, other than cardio like running, biking, elliptical do you have any options for me? I really want to shore up my upper body and this just sucks! Should I just do weights with lower body and waist? Ideas would be welcome.

    P.S. I do go to PT next week, but want to keep up and not be a slacker.
  • cardbucfan
    cardbucfan Posts: 10,571 Member
    Great news, thanks!
    So how has spin been?

    Spin is always awesome! Had another interval ride this morning and those are my favorites. Can't really stand the endurance rides we do on Fridays.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    OK, I just got the news from my Orthopedic surgeon that I cannot do any exercise with my right shoulder since I have a bicep injury. WAAAAAAH! That cuts out a lot of what I've been doing. So my question is, other than cardio like running, biking, elliptical do you have any options for me? I really want to shore up my upper body and this just sucks! Should I just do weights with lower body and waist? Ideas would be welcome.

    P.S. I do go to PT next week, but want to keep up and not be a slacker.
    I had elbow surgery to remove bone spurs and couldn't use my upper body for about 6 weeks. So I concentrated on just working out my lower body. I could still leg press, leg curl and do calves. In fact, the HARDER you can work your lower body, the higher you can increase your metabolism and still lose weight. Go for 4x6 reps on most of them so you can use a heavy weight. Then a week later switch up the reps to 4x12. Then try 3x25. I swear this type of mix up will kick your *kitten* and probably give you some really conditioned legs.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Quick question:
    What benefits are there, if any, of doing multiple rounds of a tabata routine? I'm trying to put together a bodyweight workout routine for myself while I'm without gym equipment. I'm hoping to avoid losing as much strength and mass as is possible given that I don't have weights. My thinking was that tabata with various calisthenics targeting the various muscle groups was the best way to go, but I want to know how many of the 4 minute rounds I should do. If I should do multiple rounds, how much, if any, time should I take between rounds?

    Thank you in advance.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Quick question:
    What benefits are there, if any, of doing multiple rounds of a tabata routine? I'm trying to put together a bodyweight workout routine for myself while I'm without gym equipment. I'm hoping to avoid losing as much strength and mass as is possible given that I don't have weights. My thinking was that tabata with various calisthenics targeting the various muscle groups was the best way to go, but I want to know how many of the 4 minute rounds I should do. If I should do multiple rounds, how much, if any, time should I take between rounds?

    Thank you in advance.
    I usually have a class do 30 minutes max. So whatever you can do in thirty. I usually end up doing 4 rounds with them because we warm up and cool down, plus I rest them 2 minutes between each round.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Hmm, ok. I was planning to work my way up to 5 rounds (doing 2 at the moment) so I guess that wasn't too far off the mark. Only two minutes between is surprising to me, I guess I had assumed it would be more than that. Thanks!



    PS: Who ever decided to put mountain climbers, burpees, dive bombers, and pushups as one of my tabata routines is a %@#%*(&@#%*(& %@#*&(*@#%&. What's that you say? I was the one that did that? Well...crud.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hmm, ok. I was planning to work my way up to 5 rounds (doing 2 at the moment) so I guess that wasn't too far off the mark. Only two minutes between is surprising to me, I guess I had assumed it would be more than that. Thanks!



    PS: Who ever decided to put mountain climbers, burpees, dive bombers, and pushups as one of my tabata routines is a %@#%*(&@#%*(& %@#*&(*@#%&. What's that you say? I was the one that did that? Well...crud.
    If you can do more than fine, but I chose 4 because it's a time limit class. BTW, excellent choice of exercises. You could also do kettlebell swings, jump tucks, skaters, side shuffles, box jumps to the mix.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    If you can do more than fine, but I chose 4 because it's a time limit class. BTW, excellent choice of exercises. You could also do kettlebell swings, jump tucks, skaters, side shuffles, box jumps to the mix.

    Thanks, right now I have 3 workouts that I do in order, and I take one day off from this a week.

    A) Mountain Climbers, Burpees, Dive Bombers, Pushups
    B) Seals, Jump Squats, Squat Kicks, Lat Pulldowns (on the one crappy universal in the cardio area that doesn't have enough weight...but I can't do pullups yet)
    C) Flutter Kicks, Bicycle Crunches, Boxer Leglifts with a hip raise (basically BL's plus reverse crunches), Leg Tucks.

    I'm trying to get as balanced a workout as possible since I don't have weights.

    I'd have to buy a kettleball since they don't have them in my workout area, and because of my weight I'd worry about the impact of jump tucks, but I'll definitely look at the other ones. I want to get good at those exercises because they're ones I can use to run my karate class into the ground when I get back to NY in January.

    Hopefully I can get up to a fitness level where I can do 5. Right now even just 2 is pretty killer.

    Thanks!
  • kyunda
    kyunda Posts: 340 Member
    bump
  • mamitosami
    mamitosami Posts: 531 Member
    Saving for later. This thread is great, thank you for all this information.
  • Pam3
    Pam3 Posts: 1,687 Member
    this thread is great ...keeping it going
  • mhotch
    mhotch Posts: 901 Member
    Bump, I need to come back to this thread .
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    SCORPION ON A STABILITY BALL- Here's a great exercise for your core and also helps with flexibility in the hips. You can also do it on the floor if you don't have ball, but as you kick through, use the opposite arm to touch your ankle. Ex: touch right leg with left arm.

    http://www.youtube.com/watch?v=LGWhZk5_0ac&feature=related

    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • cardbucfan
    cardbucfan Posts: 10,571 Member
    bump
  • Pam3
    Pam3 Posts: 1,687 Member
    thanks ...i have hips issues and this exercise will help with the stretch....
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    SPIDERMAN PUSHUPS- A twist to the push up that requires more balance and strength.
    Start in the standard push up position, with your hands under your shoulders and your body in a straight line
    As you lower your torso towards the floor, bend your elbows out to the side.
    At the same time, lift one foot off the floor, bend the knee to the side up to hip level.
    As you bend your elbows out to the side and lower your torso toward the floor,
    Repeat this action, alternating side


    http://www.youtube.com/watch?v=fSoigipsZM8
  • Pam3
    Pam3 Posts: 1,687 Member
    :flowerforyou:
  • brooklyn_87
    brooklyn_87 Posts: 17 Member
    bump
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    bump for Christmas week!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    SPIDERMAN PUSHUPS- A twist to the push up that requires more balance and strength.
    Start in the standard push up position, with your hands under your shoulders and your body in a straight line
    As you lower your torso towards the floor, bend your elbows out to the side.
    At the same time, lift one foot off the floor, bend the knee to the side up to hip level.
    As you bend your elbows out to the side and lower your torso toward the floor,
    Repeat this action, alternating side


    http://www.youtube.com/watch?v=fSoigipsZM8

    Oooo, going to have to give that a try!
  • cardbucfan
    cardbucfan Posts: 10,571 Member
    Hey Ninerbuff, got a question for you. I did a class on Saturday with tons of pushups/planks/mountain climbers/ etc and my wrists were KILLING me by the end of the class. I couldn't even do the last set of pushups because they hurt so much. What can I do to modify in the future or was my form just bad? We do these on a step with one riser for what it's worth.

    Thanks!
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Well they kill because of compression. Really the only way to help is to reduce the resistance you're using. Maybe on things like mountain climbers, you can go up on your fingertips. Or if you have really thick gloves, do the push ups on your knuckles. I've even used thick sponges (household) to protect my knuckles from knuckle push ups. Give that a try and let me know.

    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • cardbucfan
    cardbucfan Posts: 10,571 Member
    I'll try the fingertip thing next time. I don't wear gloves in this class because I sweat so much and because we aren't using weights. All the strength comes from our own body resistance (and that's enough!) Thanks!
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    I'll try the fingertip thing next time. I don't wear gloves in this class because I sweat so much and because we aren't using weights. All the strength comes from our own body resistance (and that's enough!) Thanks!
    Then you may need to incline the bench higher to reduce the resistance. Just a thought.

    A.C.E. Certified Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • taramaureen
    taramaureen Posts: 569 Member
    Thanks for the tip! I have batwings like no one's business.
  • cardbucfan
    cardbucfan Posts: 10,571 Member
    Bump
  • HotMamaByVday
    HotMamaByVday Posts: 343 Member
    Are the weight machines a waste of time? Should I be using mostly free weights?
  • Pam3
    Pam3 Posts: 1,687 Member
    Are the weight machines a waste of time? Should I be using mostly free weights?

    i would like to know too
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Are the weight machines a waste of time? Should I be using mostly free weights?
    No. For the beginner it's one of the safest ways to start especially if they can't afford to have a trainer to watch and spot them. The biggest drawback I see from them is the fixed plane and that people become dependent on them for exercise, meaning if they don't have access to them, then they don't know how to exercise.
    Eventually it's important to learn how to do free weights and body weight exercise to not only change the workout, but also to put stresses on the body that machines don't hit.
    Most machines are bilateral, meaning that even though you are using 2 joints to move it, one may be stronger. Unilateral machines are better.

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