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Gym/workouts

Discussion in 'Sports, Hobbies & Interests' started by T-Rex266, Jan 7, 2014.

  1. Jan 29, 2018 at 10:49 AM
    #841
    csuviper

    csuviper Moderator Staff Member

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    Anyone have a wall mounted pull up bar they would recommend?
    Im looking at a few on Amazon.
     
  2. Jan 29, 2018 at 3:22 PM
    #842
    csuviper

    csuviper Moderator Staff Member

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    Got a body scan completed by Max Muscle. Pretty cool breakdown.
    Just started a transformation challenge with my gym so I’m looking forward to seeing the changes at the end of 8 weeks.

    1D204AE4-39AD-4288-A0A5-B8042999D8FF.jpg
     
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  3. Feb 1, 2018 at 9:22 PM
    #843
    Yzed608

    Yzed608 New Member

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    So I just started going to the gym to lose some fat and get back in shape and better stamina. I'm 24 and haven't worked out in a gym since sophmore year of high school for PE... I normally just rode bikes previously to stay in shape (BMX earlier and now have a 29er hardtail that I mostly use on paved paths, would rather have one bike than a dedicated road and mtb). I've only gone twice so far and just trying to get a better plan of what to do...

    I've been on the spin bike both times for about 25-30 minutes. They are what I guess are cheaper older models, no readouts or anything just a resistance knob. My problem with them is I have no gauge as to how I'm doing, I usually use Strava on rides so I know my heart rate, distance, speed etc. I know nothing on the spin bike besides duration and how I physically feel. I've been using a resistance level that I would guess feels similar to 15mph steady pace no elevation in a higher gear, with a few minute bursts of higher resistance every once in a while. I definitely got a work out and worked up a sweat but don't know if it really is doing anything at only half-hour duration?

    I also went on the elliptical and treadmill just to see how all the buttons and whatever works but only 15 minutes or so on each (I've always gravitated more to cycles than running).

    I guess I have a few questions:

    -What's a good strategy on a spin bike for a good cardio workout?
    -Anything to make it less boring? :rofl:Staring at the wall or down at the bars gets old within 5 minutes, this may contribute to only doing 25-30 minutes. I tried listening to a podast (PulpMX) just to have some entertainment...
    -Anyone use Strava for stationary activites? I'd like to use my heart rate monitor with it just so I have some kind of indicator of how I'm doing. Or some other app that works good?
    -Any other good workouts to do for cardio? Was thinking of trying the auto changing workout thing on the treadmill that changes inclines etc to keep it more interesting. I'm mainly trying to get leaner and not really build a lot of muscle, so I don't plan on bench pressing or anything but am not against doing different upper body workouts.

    Too many beers not enough activity! :cheers:
     
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  4. Feb 10, 2018 at 8:05 AM
    #844
    Outbound

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    I don't have a spin bike but I have a Tacx indoor trainer. I swap out the rear tire on my mountain bike and then drop it into the trainer. I can adjust resistance with a lever that clamps to my handlebars.

    I usually do a warmup of about 5 - 10 minutes at an easy resistance then increase my speed to what my normal riding pace is. Then I'll bump the resistance up and down to simulate hills/descents etc. Try playing with the resistance on your spin bike if possible.

    As for entertainment, that depends on the venue. In a gym, listen to tunes and check out the chicks in yoga pants. LOL. I workout in my home gym, so I have a TV with a PS3 set up so my wife can use her workout videos. When I'm on the bike, I'll often turn on Netflix and watch a documentary.

    For other cardio workouts; I like interval training on the treadmill, calisthenics in rapid succession (jumping jacks, push ups, crunchs, sit ups, lunges, squats etc) and beating the crap out of my punching bag.

    Another option is rucking. This is something I've recently started using my treadmill (because I'm not rucking outside at -25C thank you very much). I put 30lbs of weight in a pack and then walk at a brisk pace, sometimes with the incline cranked up. It'll kick your ass pretty quick. Once the snow melts, I'll be starting to do walks and day hikes with 20 - 30lbs of weight as well.
     
  5. Feb 10, 2018 at 2:29 PM
    #845
    Tracker

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    Grew my home gym some more today

    20180210_152751.jpg
     
  6. Feb 10, 2018 at 6:31 PM
    #846
    Yzed608

    Yzed608 New Member

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    Thanks for the tips, I think I'll have to do other things like the jumping jacks etc. I did actually find they had what seemed to be more of a regular stationary bike that had the electronic stuff for heart rate, distance, calories etc. Plus it was set in front of the windows, at night it's like a mirror for all those yoga pants walking by... :D
     
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  7. Feb 10, 2018 at 6:53 PM
    #847
    Tracker

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    Thats funny, you and I work out exactly the same. I use a timer and lift weights and between each set I do 1-2 mins of cardio at high intensity. I like jump rope for 2 mins jump jacks for 1.5 mins punching bag for 1.5 mins battle rope 1.5 mins and step block holding 35lbs for 1.5 mins.

    When im done I do 30 mins on the treadmill 7.5 grade with running and fast walking intervals.
     
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  8. Feb 10, 2018 at 6:58 PM
    #848
    Darth Tundra

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    I went to the gym today......grabbed a soda and a bag of chips and went ...

    .MEH !!!!
     
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  9. Feb 10, 2018 at 6:59 PM
    #849
    MotoTundra

    MotoTundra The Ocho

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    I have a spin bike at home and I use the DVD's from spinning.com everytime I use it. If not I get bored and won't push myself. I pop in the DVD and in 10 minutes I am dripping sweat and yelling at the TV. Sounds stupid, but they motivate me.

    I also use Beachbody on Demand at home for workouts/lifting. Even if you don't have a home gym, you can stream BOD workputs on an iPad or phone at your gym. I typically do Sagi's Beast workouts. I like them because the pace is fast and I think the reps/pace/weight is better for my overall health when compared to the powerlifting type workouts I used to do.

    The reason I bring up BOD is b/c they have programs you can do at home with little to no equipment and you get killer workouts without having to put the time in to come up with workout plans.

    I also just started to do some of the weekend warrior yoga stuff for flexibility, as I am not flexible.

    I combine that with timed outdoor running. Currently on a time out from running until my PCL heals though. But that is my schedule in a nutshell.

    I also have this baby, we could go on about exercises and workouts, but this book has a lot and describes the proper form, etc.

    I also use the Gymboss miniMAX timer for rest times, etc.
    IMG_20180210_215639.jpg
     
  10. Feb 10, 2018 at 7:00 PM
    #850
    csuviper

    csuviper Moderator Staff Member

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    Next sat the wife and I are checking out a place called Active Lab. Personal training gym. Slogan is “science meets fitness”. Guess they tailor everything to what your goals are and what your training for. Also have an in house chiropractor, massage therapists and more.

    https://www.activelabfitness.com/


    DE636273-C327-4FF8-A45E-BA18025B36BB.jpg
     
  11. Feb 10, 2018 at 7:03 PM
    #851
    Yzed608

    Yzed608 New Member

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    Thanks for the info! Interesting you mention the yoga, I've been wanting to do some more stretching variations as well.

    I've actually thought about getting an indoor trainer for my bike, that Zwift for Strava looks pretty cool.
     
  12. Feb 10, 2018 at 7:15 PM
    #852
    MotoTundra

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    My boss, who is a lifting/fitness nut, swears Yoga is the fountain of youth. He doesn't look like a dude you would think does Yoga either, he looks like a powerlifter.

    I also like P90X X Stretch and Yoga X.
     
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  13. Feb 10, 2018 at 7:41 PM
    #853
    TXMiamiFan

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    @smslavin
     
  14. Feb 11, 2018 at 7:01 AM
    #854
    smslavin

    smslavin Behind a lens...

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    if you were a bmx'er, you've got short term power but your endurance probably isn't so hot. this isn't a problem and can be balanced out relatively easily. you've also got bike handling skills that not many have which probably makes riding the 29er a metric shit ton of fun.

    since you're just getting back into it, what you mainly want to focus on is endurance with a some tempo work. this will be in HR zones 2 and 3. if you've set up strava, it will calculate the zones for you. at the end of a workout, it shows up as the suffer score. if you want, you can also do all the math on your own or the gym may have the chart on the wall somewhere.

    there are 5 zones: easy, fat burn, cardio, hard and peak. zone 1 is for recovery days. these are the days where you barely feel like your working but are just as important. zone 2 is endurance and fat burning. zone 3 is cardio, a solid tempo that you can hold for a long time. zone 4 is the aerobic/anaerobic threshold, sprinting and speedwork. zone 5 is all anaerobic, flat out.

    the thing that gets people in trouble is that they think they should just ride long and slow. the more you do this, the more your body adjusts to only being able to ride like that. any little bit of speed and you blow up. you need to balance it all out. take 3 weeks or so to ride this way, zones 2 and 3. it's tough mentally because you don't feel like you're doing much but, you'll build a nice cardio base. after that, it's one or two long (2+ hours) endurance rides a week. on the long days, you can split it up into two workouts to make the timing easier. all other workouts should be short, 45-75 min, and high intensity. this is where you work on power and speed.

    to answer your questions.

    spin bikes are tough because, as you've noticed, there isn't any feedback. my recommendation for those would be to take a class or use them for recovery days, zones 1 and 2. take a book or watch a movie.

    you can use strava. just set the mode to stationary. i use it on my rollers in the basement all the time.

    if you want to mix things up, you can switch between the spin bike and the treadmill. no need to run unless you want to. what i would do is set the incline to 5-8% and just walk uphill at a steady pace. this will be far better for you than walking flat. if you choose to run, put the incline at 1-2% and watch your form. do not heel strike. take a look at the pose method.

    some of the newer bike models at the gym allow you to ride against computer sims. these are kind of cool and helpful for the boredom side of things. the training apps, like sufferfest, all have structured workouts but you would need a bluetooth or ANT+ connection to get anything out of them, such as cadence, power and speed.

    this. all this. i do 30-45 min a day. i've recommend her in the past on this thread but, abi carver has some great yoga work. a good portion of it is also cycling specific. you can go through her site, vimeo or what i do, the sufferfest app. m, w, f, i do core + upper body + flexibility. t, th, i do balance + flexibility.
     
  15. Feb 11, 2018 at 7:52 AM
    #855
    Yzed608

    Yzed608 New Member

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    Wow, thanks for all the info! I'll definitely try out what you suggested.
     
  16. Feb 16, 2018 at 9:59 AM
    #856
    csuviper

    csuviper Moderator Staff Member

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    Thoughts on best style of grip strength trainer?
    What size should i start with or what size range should i get? I looked up average male at my age has a grip strength between 77 and 120. Maybe start around 150?

    Just wanting something at work that i can do throughout the day.


    [​IMG]
    [​IMG]
    [​IMG]
    [​IMG]
     
    Last edited: Feb 16, 2018
  17. Feb 16, 2018 at 10:04 AM
    #857
    csuviper

    csuviper Moderator Staff Member

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    Thinking this might be my best option. 100, 150 and 200lbs.
    [​IMG]
     
  18. Feb 22, 2018 at 3:22 PM
    #858
    Tracker

    Tracker New Member

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    I fell off the keto diet plan. It was just far more prep work than I had time for. But I did take what I learned about carbs and have kept the weight off. Iv also been working out 1.5 hours a day about 4-5 days a week. I must be getting old because my motivation is high but my body cant keep up. Im only resting because of aches and pains lol
     
  19. Feb 24, 2018 at 1:40 PM
    #859
    Outbound

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    Running sucks. I seriously wish running was something I could do with more ease. I'm trying to get down to a 30 - 35 minute 5km time. I have a lot of work to do to get there. Most likely due to a left knee surgery 10 years ago, I plant way heavier on my left foot, which leads to that leg getting sore and tired extremely fast. It's blatantly obvious on a treadmill *thud, SMACK, thud, SMACK, thud, SMACK". Probably related to this, I'm guessing my form isn't too great since my right leg starts getting sore in different places than the left.

    My legs give out long before my cardio. I'll barely break a sweat running at 9km/h for 20 - 30 min, but legs will be cramping up despite stretching religiously before and after running.

    I'm 5'5", 200lbs and according to my doc "built like a brick shithouse". I don't exactly have a runner's body. My overall strength and endurance is above average but running is my biggest failing.

    I'm about ready to see a physiotherapist about my left leg and running form but work is making scheduling appointments a pain in the ass.

    Any tips to improve running form or eliminate the heavy landing on my one foot?
     
  20. Feb 24, 2018 at 1:44 PM
    #860
    TXMiamiFan

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    Go to a running store that’s has a treadmill so they can video your stride and make recommendations. I did that and they noticed how my foot pronates during running and recommended a shoe that corrected the over pronation. Not saying you have that, just that they might see something on the tape of your stride. Or could physiotherapist do that for you?
     
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  21. Feb 24, 2018 at 5:19 PM
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    Outbound

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    Good idea. I'll call around and see if there's anyone that can do something like that in town.
     
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  22. Mar 1, 2018 at 4:27 PM
    #862
    Outbound

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    Finally hit the 40 minute mark for a 5km run today! Not bad for an out of shape fire hydrant with legs.

    My best time that I remember was around 34 - 35 minutes...when I was 16 years old and a multi-sport athlete. I'm 29 now and have only gotten back into serious workouts a few months ago.
     
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  23. Mar 1, 2018 at 4:42 PM
    #863
    tomsinamerica

    tomsinamerica New Member

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    Some of us just aren't built to run I'm 6'2 and 245ish and when I lived in England, I really wanted to race triathlons. I tried everything, shoes, soft running surfaces, resting, icing, you name it, I tried it. I eventually got to the stage where I could do a 10k per week with a couple of little runs too but I paid the price with shin splints that felt like I'd broken my leg.

    My advice. . Don't try to force it and run through the pain or any other macho bs. Now, I don't run. Maybe once a month I'll do half a mile as a warm up but that's it. All my cardiovascular work is on a rowing machine or doing circuit training.
     
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  24. Mar 1, 2018 at 5:28 PM
    #864
    Outbound

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    I'm 5'6" ish and around 200lbs. In my prime I was 175 or so. Not exactly a typical runner's body either. I'm not too bad at running, partly due to my sports background of soccer, football, rugby, cross country mtn bike racing and bmx racing. I'm just really out of shape. It's taken me about 6 weeks to get to this point. I slowly worked up to it through walking, slow jogging and interval training.

    No shin splints thus far for me. I did drop almost $200 on properly fitted running shoes though which helps alot.

    I'm no fan of running, unfortunately for the career change I'm planning I need to be able to run to pass physical testing.
     
  25. Mar 25, 2018 at 6:35 PM
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    Bob

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  26. Apr 2, 2018 at 6:48 PM
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    Coolhardy

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  27. Apr 9, 2018 at 5:05 AM
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    Tracker

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    The wife hooked up a few more for the home gym for my birthday :bananadance:

    20180408_155141.jpg
     
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  28. May 18, 2018 at 12:51 PM
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    smslavin

    smslavin Behind a lens...

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    i'll be 45 in two months. i love that i can still put the hammer down and haul ass.

    kom.jpg

    probably could have gone a little faster but i had other, longer, intervals to complete today.
     
  29. May 18, 2018 at 12:53 PM
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    TXMiamiFan

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    I'll be 45 in 1 month :anonymous:
     
  30. May 18, 2018 at 12:54 PM
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    smslavin

    smslavin Behind a lens...

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    happy early birthday old man :cool:
     
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