Anyone else workout here?

Was hoping there was a workout forum here, but since there isn't, I thought I'd make a thread about it.
I've been doing fitness now for about 4 years, and have worked as an instructor at one of the major gym chains in my country. Figure I can depart with some knowledge if it's needed. I'm currently running a 3-split program, pretty basic; no muss no fuss. Winter is coming here so I usually slow down the program a little bit and go hard at it again come spring.

So what kind of program are you running? Post it up here and I can take a look at it.

 

Daily when not traveling. An hour of cardio one day the next 12 different machines.

Been doing so since 2000.

 

I'm in a slump right now, but pre-slump, I'd gotten into the habit of doing SOMETHING physical every day. Aerobics tapes, walking my dogs, hiking for miles, swimming laps, roller skating for a few hours.

Hopefully, I'll have a YMCA membership this winter. I really miss hitting the weights; and being able to swim while it's freezing out will be awesome.

In the meantime, however, this thread inspires me to get back into aerobics (with light weights) and walking the pups. So, thanks, Python !

 

Looking at your signature, I just have to post this YT link. Enjoy.
http://www.youtube.com/watch?v=XYxGA8QaoC0

That's great! To me there's nothing like the feeling of being pumped after a workout. Even if I really don't want to go to the gym, I'll still go knowing what awaits after I am done.

Let me know if you want any advice, I'd be happy to help.

What kind of machines? Just make sure you work out the entire body; often missed muscle groups are backside thighs, specific leg exercises and a couple areas in the back. If you're into the idea of freeweights; deadlift is probably the single best back exercise when done correctly. The technique can be a little difficult to master, but it's definitely worth it. For frontside thighs and the buttocks squats are usually your best bet. Generally speaking, there are 4 "base" exercises, which each do a good job of reaching a large portion of your body at the same time. These are:

- Deadlifts
- Squats
- Military Press (primarily shoulders)
- Benchpress

Good thing about these exercises is they will improve your balance muscles very quickly, which makes any freeweight exercise much easier to perform.

Anyway, isolation exercises alone (machines amongst others) definitely has it's advantages: Easier to perform thus minimalizing the error rate and potential muscle damage and they isolate specific muscle groups so that getting a symmetrically fit body can be easier to achieve.

Anyway, none of this really helps if you're hell bent on sticking to machines alone; I just wanted to type up something semi-useful for a change.

Also very important to not strain the muscles too hard, i.e working out a specific muscle group more than 3 times a week is usually a bad idea (cardio is fine though, in most cases) depending on the workload (i.e amount of sets). My advice would be to limit each muscle group to no more than around 9-10 sets @ 8-15 reps for each muscle group each week and no less than 4-5 sets @ 8-15 reps or 6-8 sets @ 4-7 reps.

 

I'm an old runner, though currently I'm a pedestrian. I was pretty serious back in the day, but all my gym time was essentially to support those goals. Now that I'm older and a whole lot slower, I'm considering doing something that's non-running as my primary workout, but time's a real issue for me. Thoughts on a workout that's efficient?

 

Are we talking pure weightlifting here, cardio (biking for example) or a mix?

For weightlifting, if you're really pressed for time; you could start with a full body program two days a week, two sets pr exercise. I'll type up a program later today, just got back from school. Studying when you're getting older is quite a bit harder than when I was 18, as it turns out.

 

45-55 minutes of running 3 days a week; using a treadmill at the gym at different speeds 5.8-6.5 at different hill levels .5-3) and lifting using a variety of different weight machines on alternate days and 8-16 minutes of ab work once a week.

 

HIIT for cardio, weights for everything else.. I'll mix in some yoga on off days to stay stretched and limber.

 

Alright. This is a pretty basic program which is easily tweakable. Since time seems to be a precious commodity for you, I would start off with 2 days a week, 2-3 sets pr exercise. Ideally 3. Progress will be slow and steady, though should still be explosive the first 2-3 months.

- Squats (or alternatively legpress) - Squatting is one of the 4 big base exercises, and should be in any program.

- Deadlifts - Another base exercise, the technique can be difficult to master but it will be worth it in the end. Go very slowly forward at first, as little weight as possible until you get the feel for it.

- Rowing (machine) - This is a powerful, yet easy-to-master back exercise.

- Lateral Pulldown (machine) - I've used this one for years myself, and it's definitely one of the best for building lats (instrumental in getting the typical V shape on your upper body).

- Biceps Curl (free weights - alternatively machine) - Not much to say, very basic exercise and very effective.

- Benchpress (free weights) - Another base exercise, and this should also be on every workout program in some shape or form.

- Military Press (or shoulder press in machine or with manuals) - The last base exercise, but this one is usually difficult to perform when just starting out due to the balance required when lifting. Using manuals might be your best bet early on.

- Pushdowns or Frenchpress - Pick the one you like the most, both will give you great gains at first in any case.

- Any form of ab exercise; crunches or situps would be my suggestion. Easy to do and can do it anywhere.

If you don't know how to do some of these, a quick google search will set you right up. I tried finding a picture montage that had all or most of these but so far, no luck. I'll have another look later.

Think this looks like a long workout? It's not bad, and like I said you can go as low as 2 reps pr set, but in that case you need to work out at least 2 days a week. And keep in mind that you'll want to increase to 3 sets eventually anyway. All in all I would say this shouldn't take more than 1h20m with 2 sets, possibly less if you "cross train", i.e eliminate breaks between sets and do one set of Benchpress and immediately after one set of Pushdowns for example, then go back to Benchpress after a minute break or so.
3 hours of workouts a week is pretty much as low as you can push it if you want the full body experience.

At first I would recommend doing between 10-12 reps pr set. More reps equals less weights which in turn will make it far easier to get a hang of the various exercises than if you did 5 reps, for example.

Depends what you mean by "extreme", but this program would probably be just fine, for the most part. However, Squats, Deadlifts and possibly Rowing might have to get switched out though. You could try light legpress instead of squatting. Easier to control the maximum angle when descending. Stiff Legged Deadlifts would be a good alternative (http://www.youtube.com/watch?v=vEtXMi73d_0). Rowing (machine) doesn't really put much strain on your knees but as I'm not a doctor I can't recommend it with a good conscience.

 

You watch yourself snowy. When in doubt picture your doctor - is he smiling at your efforts.
Python, I would love to be able to get about more. Quite often I get poo faced and stay in bed. I have scoliosis, so standing sitting walking - its a scale, and sometimes you do things knowing there will be a pain price later. I also have limited use of one arm. Is there anything safe to strengthen lower back presumably without putting too much strain on the bones of it.
I go for a slow pootle with the canine collection, and although none of us is like Astaire and Rogers, we do sometimes have a bit of a dance around together.

 

I'd love to help, but I don't want to risk giving you advice that might not be good for you. If I were you I would talk to your doctor about it, or a physical therapeut. There's always a way though, no matter what illness you may struggle with. Only exercise that pops into my mind that might work, is an inverted situp. English isn't my native language so I can't for the life of me remember what it's called, but assuming you know what a situp bench is, instead of laying on your back, you lay on your stomach while raising your upper body until it's parallel to the floor. This is the back exercise I know of that puts the least amount of strain on the body. But I implore you to talk with your doctor before trying this.

 

Thankyou Python, I do understand totaly. I did ask the doctors locum if it would be an idea for me to take up Karate - I understand disabled people find it can work around them and give them confidence. The doctor suggested I start with tai chi and work my way up. I did try swimming, but they gave me a wierd look when I was making myself exert myself - I wouldnt give up till I reached the end even though I was crying doing it. Tears are as popular as pee in the pool I think. Are those big balls that you lay on any good in your experience? Of course I would talk to my doctor before I try anything.
Many thanks - from a distant discendent of Vikings.

 

Martial arts are great for pushing your entire body like never before. I didn't think about using those rubber balls, but the exercise I talked about in my previous post is just as valid with one of those, if not better due to the increased flexibility. So that's definitely a good idea, and would be far more accessible than having to procure a massive situp bench.

 

I do Yoga regularly a few times a week. I have to because I have conic pain in my back. Doing yoga regularly decreases the pain. I don't attend a yoga studio anymore. Was to costly and sometimes their schedule didn't work with mine. Therefore I found the website My Yoga Online. It has a wide variety of videos. I could even venture into learning Pilates, Tai Chi, Meditation & Belly Dancing. However I'm mostly sticking to various forms of yoga.

 

Yeah I'm glad I have free healthcare where I live. We do pay a shitload of taxes though to compensate for this.

Anyway, off topic there. Pushing oneself when working out does yield far better results usually, to a point. I'd take it easy if you're just seriously starting out though. The body needs a little time to adjust. But no pain is good, when not at the gym. At the gym = no pain, no gain!

 

Snowy - the vet always says to keep it moving, and that dogs should be sleeping downstairs anyway (its the extra two years of training) (closest we have had is cruciate ligament surgery). He also says that pain is natures way of telling a dog its overdoing it and you should listen for it. All staff at the surgery think its a good idea to have a bottle of rum or brandy for emergency treatment. Be ready to stop when your body tells you to ease off - and why am I thinking 'piggy back home if need be'?
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We are lucky, those of us with free health care. My brain op would have cost about £40,000 - so that would have been me dead on that one alone. Scarey thought. Quite often people take it for granted, or think its a bottomless pit, and yes we do have to wait, but we get seen in the end.

 

OK, here's the details:
59 years old, 6' 1", 215 lbs
Both knees have been injured, bad right ankle, some issues with right shoulder, have had some hamstring issues (not lately though)
Not looking to build muscle mass, just trying to stay fit.

2 sets each of 12 reps - all on Nautilis or similar machines
bench press - 150 lbs
leg curl - 150 lbs
leg ext - 180 lbs
squat - 100 lbs
lat raise - 170 lbs
preacher curl - 180 lbs
overhead press - 170 lbs
compound row - 180 lbs
cable pull (triceps) - 110 lbs
pull down bar - 110 lbs
pec fly - 140 lbs
sit ups on incline bench at 30 degrees