Liza Posted April 5, 2004 Share Posted April 5, 2004 At the magnificent Genoveva Chavez Community Centre in Santa Fe, NM, there's a set of guidelines posted by the 50m pool. I'll transpose my favorite one into "exercise" from the original "swimming": Do not decide if you want to exercise today. Decide that you want to exercise and take the daily decision out of it. 1 Quote Link to post Share on other sites
Ron Johnson Posted April 5, 2004 Share Posted April 5, 2004 3.5 miles on the Stairmaster 5 sets of 12 of flat bench flys incline then some crunches Quote Link to post Share on other sites
Slapsie Maxie Posted April 6, 2004 Author Share Posted April 6, 2004 then some crunches AGH! The campaign against crunches starts here. DON'T DO THEM. THEY WILL FUCK YOUR BACK UP S Quote Link to post Share on other sites
GavinJones Posted April 6, 2004 Share Posted April 6, 2004 What is a crunch? Quote Link to post Share on other sites
ampletuna Posted April 6, 2004 Share Posted April 6, 2004 can anyone recommend a good fitness video (aerobic)? i have the rosemary connelly one but would like to be able to vary it. Quote Link to post Share on other sites
Ron Johnson Posted April 6, 2004 Share Posted April 6, 2004 then some crunches AGH! The campaign against crunches starts here. DON'T DO THEM. THEY WILL FUCK YOUR BACK UP S I'd love to drop them from my routine. What is the alternative exercise? Quote Link to post Share on other sites
Slapsie Maxie Posted April 6, 2004 Author Share Posted April 6, 2004 That's the biggest mistake people make. You don't need to do specific stuff for the ab's. they are the core of your body, they function in everything you do, when you run, lift weights, use the stairmaster or work on your balance. You need to focus on tightening your abs as you do all of the above. so, if you are doing shoulder presses, bring your abs into play. not only will you work them, but you will protect your spine as you lift and improve your technique. if your gym has a swiss ball, use that for flys and shoulder presses and chest presses. by trying to stay balanced, your abs come into play Then do balance exercises. try standing on one leg, then closing your eyes and holding for 30 secs. You need your abs to remained balanced. As I said, I can and have done '000's of crunches since I have been working out. About 8 months or so ago at my trainer's rec, I stopped and concentrated as I have above and the results have, with a fat reducing programme to reduce overall body fat, paid dividends. My body fat is down to 10.5% and my abs, which i never thought I would see again, are now a rather splendid 6 pack ( he gloats ) S Quote Link to post Share on other sites
macrosan Posted April 6, 2004 Share Posted April 6, 2004 ...and my abs, which i never thought I would see again, are now a rather splendid 6 pack ( he gloats ) Oh good grief. I hope that doesn't presage a display on the 20th Quote Link to post Share on other sites
Wilfrid1 Posted April 6, 2004 Share Posted April 6, 2004 I believe him, because I have always avoided ab work like the plague, but I recently noticed that the lifting I have been doing, which was really supposed to help my arms, neck and chest, has had a distinct effect on my "abs". Quote Link to post Share on other sites
Slapsie Maxie Posted April 6, 2004 Author Share Posted April 6, 2004 ...and my abs, which i never thought I would see again, are now a rather splendid 6 pack ( he gloats ) Oh good grief. I hope that doesn't presage a display on the 20th I shall be doing my version of the muscle man who won Opportunity Knocks. You know the guy who moved his muscles in time to music You will be vaguely disgusted and I mean that most sincerley folks S Quote Link to post Share on other sites
Guest Adam Posted April 6, 2004 Share Posted April 6, 2004 "Opportunity Knocks"? Are you sure you are only turning 40? Quote Link to post Share on other sites
Wilfrid1 Posted April 6, 2004 Share Posted April 6, 2004 I'm suspicious too. That's almost before my time. Quote Link to post Share on other sites
Slapsie Maxie Posted April 7, 2004 Author Share Posted April 7, 2004 a wonderful, wonderful run today From my place, down Moorgate, along London Wall. Down past the museum of London and St Paul's. Up Fleet St past The Aldwych. Along the strand and up The Mall. Up to Hyde Park Corner. Once around the park. Down to Victoria St. Around Parliament Sq across Westmister Bridge and along the South bank to London Bridge. Up through Bishopsgate and home All in all, about 12 miles and taking about 65 mins. I guess burning off about 1200 cals A nice way to begin the day. S Quote Link to post Share on other sites
Guest Adam Posted April 7, 2004 Share Posted April 7, 2004 15 minutes of Rowing 20 minutes of Stair-bitch 20 minutes of bike various weights and Simon suggested stuff. Cranked up resistance a notch and burn about 700 kcal, according to the one board computers. Question: Why is the stair master such a bitch, compared to the other machines? I am at level 8 of 20 on "Fat burner' and this means I drip sweat etc and it is all rather difficult. The bike and the rowing machines actually burn more calories, but are a doddle by comparison. Heart rate on the stair master is about 160, bike about 140. Is the stair master burning more fat or what? Quote Link to post Share on other sites
Slapsie Maxie Posted April 7, 2004 Author Share Posted April 7, 2004 that's a great w/o Ad' The stairmaster is working the large muscle groups ( glutes, hams, quads ) so you will 1) Burn more calories 2) Raise your metabolism for the day Again, technique is vital. DO NOT lean forward when you us it. This puts pressure on your lower back and stops the glutes working. Sand upright and do not hold the support tightly. It is better to reduce the speed/resistance and get correct technique and you will work the muscles more efficiently Also, try it at the beginning of your session. it will make the rest of your workout more effective S Quote Link to post Share on other sites
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