The Health/Fitness thread!

[BugHunt]

Good luck future Ranger - im certain youll do great Octavian

[Death.]

At about the end of August I decided it was time to get myself into shape and stay healthy. I think I'm well on my way. Since late August I've drank only water, or milk, no sodas/alcohol etc. Completely stopped eating fast food and really not interested in starting again. As far as nutrition goes I feel great, water is all I ever feel like drinking now.

As far as exercise goes, when I bought my bike last Friday I've been riding it constantly, so far I've put about 100 miles on it and did a 33 mile ride today, going to try to do atleast 20 miles every morning before my tues/thurs classes as well. I bought some running shoes today and am going to start running 2 miles at a time, I guess it'd be better to not bike on the days I run and vice versa.
And for strength training I've just been doing all of the exercises I know of with 2 21lb dumbbells (I need to buy more weight for them I think.), as well as crunches and pushups every other day. I'll probably start routinely going to the campus gym once I can get my schedule all planned out.

But anyway, it feels good to be doing this, I have much more energy now and am able to focus better. "Freshmen 15" doesn't apply to me. (even though I'm technically a Sophomore..hah)

[drinking das boot]

[scuba]

At about the end of August I decided it was time to get myself into shape and stay healthy. I think I'm well on my way. Since late August I've drank only water, or milk, no sodas/alcohol etc. Completely stopped eating fast food and really not interested in starting again. As far as nutrition goes I feel great, water is all I ever feel like drinking now.

As far as exercise goes, when I bought my bike last Friday I've been riding it constantly, so far I've put about 100 miles on it and did a 33 mile ride today, going to try to do atleast 20 miles every morning before my tues/thurs classes as well. I bought some running shoes today and am going to start running 2 miles at a time, I guess it'd be better to not bike on the days I run and vice versa.
And for strength training I've just been doing all of the exercises I know of with 2 21lb dumbbells (I need to buy more weight for them I think.), as well as crunches and pushups every other day. I'll probably start routinely going to the campus gym once I can get my schedule all planned out.

But anyway, it feels good to be doing this, I have much more energy now and am able to focus better. "Freshmen 15" doesn't apply to me. (even though I'm technically a Sophomore..hah)

It is ok to ride a bicycle and run on the same day. Bikes are really good for recoveries since they are easy on the joints (provided it has been fitted properly). Sometimes I will do a 5k interval run in the morning and in the afternoon go for a 15-30km ride on my bike. Just use a lower gear than you regularly would use and spin. You will have slightly higher cadence (RPM) but it should be effortless. Due consideration is needed in regards to the type of running and riding you are doing though. I would definitely not do a high intensity run and then an interval on the bike on the same day.

Also if you are riding 20 milers. Every few miles, do a couple of short sprints. Like 10-20 seconds, for example if you see a lamppost down the block that is about 100 to 200 meters away. Sprint for that and then go back to regular riding. This is good training. Try to keep it in the saddle, more efficient that way. You could start the sprint by standing and then transition back to sitting to contiue the sprint.

[scuba]

D3ath - Get a few spare tires and patch kit as well, also get at least two tire levers (help to remove the tires). If you start riding a lot it is only a matter of time before you get a flat. I have had two so far this year (fingers crossed that I don't get anymore). Even if the tire that gets a bad puncture that is so bad that it is not worth it to patch. Keep that tire around, you can cut it up for patches or do DIY stuff with it for your bike.

I don't know what your level of experience with bikes are, but try a book call "Bicycle Repair Manual - by Chris Sidwells".

Ride On

[Death.]

Thanks for the tips scuba, much appreciated.

[Rudolph]

Too self-indulgent, but netherhteless impressive.

[titget]

Tried this out the other day..


I fell off the cans a few times, but a pretty good workout.

[BugHunt]

Some nice variations there Bridget!

You can also use anything from wooden dowels (hold them knife grip stylie), small metal weight plates (held on there edges) or even pieces of paper on a slippery surface to give a extra bastrd factor and variation to pushups.


Did 80 pullups on GTG protocol through the day (sets of 10 fast as possible full recovery) - then 50 vaults over a 1m wall at the back - wouldve gone to 100 but the neighbours were all curtain twitching wondering who was making all the racket


Might do another 20 pullups just to make triple figures....

[Death.]

Well I've done about 180 miles on the bike so far. So today instead of just riding for a real long period of time I decided to sprint whenever I had to go uphill, kept it in the 2nd to highest gear and went at it. I overtook a guy on his road bike which I thought was pretty funny, but once I got to where the ground leveled out he flew past me like I was standing still, haha. Still went 20 miles so I was riding for a good while. My quads burn like fawk but it feels good. lol. If my legs aren't too sore tomorrow I'll go running, I think my shoes are broken-in enough.

[scuba]

Well I've done about 180 miles on the bike so far. So today instead of just riding for a real long period of time I decided to sprint whenever I had to go uphill, kept it in the 2nd to highest gear and went at it. I overtook a guy on his road bike which I thought was pretty funny, but once I got to where the ground leveled out he flew past me like I was standing still, haha. Still went 20 miles so I was riding for a good while. My quads burn like fawk but it feels good. lol. If my legs aren't too sore tomorrow I'll go running, I think my shoes are broken-in enough.

D3ath, even if your legs aren't sore. I would suggest you take a day, at least 24 hours to rest. If you have done any sprint work on a bicycle. If you don't let your body rest, you won't actually see any improvements in performance since your body hasn't repaired itself.

[Caper]

I specifically remember getting the good old duck walk syndrome after a hill training day with a massive headwind.

[BugHunt]

I specifically remember getting the good old duck walk syndrome after a hill training day with a massive headwind.

Haha heavy squats or lots of tabata air squats do that for me


Or used to ive not being doing much lower body for reasons of injury and probably lacking in testicular fortitude......


PS Josh Everett = man beast! Hes my BW too :-\

[Hawkeye4077]

I've been doing this workout pretty much every day that I lift:

Squat (12-15)
Straight Leg Lift or Hanging Knees to Chest (25)
Leg Extension (12-15)
Leg Curl (12-15)
Heel Raise (12-15 on a machine, 25+ if using body weight)
Bench (8-12)
Incline Bench (8-12)
Seated Row (8-12)
Military Press (8-12)
Pulldown (8-12)
Shrug
Tricep Extension (8-12)
Curls (8-12)
Situps (50)
Dead Lift (12-15)
Neck Extension/Flexion

I've tweaked the workout a little bit. You can substitute a leg press for the dead lift or squat. The gym I go to has a Nautilus Double Chest Machine so I will do that instead of the benches, you could also do incline/decline machine presses instead. I will also do Low/High Row in place of the Seated Row/Pulldown, Behind- or Over-the-Head Press instead of Military Press, Dips/Chins instead of Tricep/Curls, and finally Crunches and Torso Twists instead of the Situps.

It's a good workout, really kicks my butt everytime I do it

[Rudolph]

I feel bad, I didn't train yesterday, or today... Had a drink though!