#41
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Exercise Part II
Hi,
well I would like to weigh in on the questions which you posed. A little background about myself: I'm 47 yrs. old and have been exercising for 11 yrs. I have bursitis in both knees (beginning when I was 30) and arthritis in my knees and akles. It got to the point where I couldn't even take a short walk down the length of a mall. My doctor said not to run anymore and keep walking to a minimum. God that ****ed me off. What's with this defeatist attitude. Well I took my med's, massaged my knees daily till the pain went away. Then I got to work and started to strengthen the muscles around my knees and ankles. I can't run 5 miles like I used to but I can now run for 20 minutes with no pain. I exercise regularly and I use a system which may help you by addressing the issues you seek. I've got friends who are middle aged and over who still run marathons 10K and up, and bycicle regularly for a century. Go get yourself some barbells and those rubber bands as well as those poles that extend across door ways. go to the library, check out any exercise books that show which muscles each exercise works and sit down and write a list of exercises which form a complete full-body workout system. Or you can visit www.fitrack.net and for 10$ get the same thing in a small compact and easy to use exercise tracking system. I use it and it works great for me and my wife. Good luck friend. Payne Thad O wrote in message . .. A while ago I asking for help in designing in an exercise program. The responses ranged from awful to OK with nothing really great. Some of the responses raised more questions. So I thought I would repost my question. Clarifying it, and expanding on it. I've also added misc.fitness.misc. After looking at the answers to the questions, I realized that while the diabetes and bicycling were a good place to ask my question, alone they were not able to provide an overall perspective which I believe this group can provide. But before I go on, there were a few answers which were... well stupid. I'm tired of the people who post things which are wrong ( in this case some were plain dangerous ). I guess some guys have to make up for other... shortcomings, by pulling a Cliff Claven act. So, before I get to my question I am going to call those people on their stupidity. For those who want to skip ahead, I will be marking the end of this part by ===========. Of the stupid claims, probably the most stupid claim is that climbing stairs is the same exercise as using a stairmaster. Aside from the fact that stairclimbing alone is not going to promote *all around* fitness ( thus not answering my question, just some garbage someone spews to show how *smart* they are ), stairs are not the same as a ( high quality ) stairmaster. Any orthopedist will tell you that stairs produce much more wear and tear on the knees. Given that bicycling can also create lots of wear and tear on the knees ( mostly for people whose knees are already in bad shape ), this advice was especially stupid. Hopefully people googling the original post will realize just how stupid these poster are, before they blow out their knees. The other stupid claim contends that upper body conditioning is not useful in bicycling. Two arguments were used to explain my upper body fatigue (when riding): gripping the handlebars too tightly and a poor bicycle fit. Both stupid for simple reasons. Frankly I know that the fit if my bike is not as good as it could be, because my body is misproportioned. But it is as good as it is going to get ( mainly because I don't have the time to get a custom fit ). I bought it from Turin Cycling, one of the premier bicycling shops in the Chicagoland area. They know how to fit a bike. I've been riding for 30 years. I know how to fit a bike. Just before I bought the bike I reviewed books and articles on fitting bikes to make sure that I remembered things right. As for gripping handlebars too tightly; I've been cycling for thirty years. I know how to grip a bike. Not only do I have all my experience ( once again 30 years ), but in that time I did a lot of reading, talking to other cyclists, etc to improve my form. From the way I have ridden in the past, it seemed like I pretty much had it down, being able to outride ( both in speed and distance ) most of my friends. Fact is that bicycling requires but does not create upper body strength. I checked out several books and they all agree on this point. These books range from publications by "Bicycling" to Eugene Sloane's "Complete Book of Bicycling". The books are quite specific, the lion's share of your weight is carried by your arms. Can't remember the number that they gave as a percentage, but I would say that at least 60% of your weight is on your arms. ( For those who don't know, but are curious, that's because the more weight on your butt the more impediment there is to smooth pedalling. I know not a lot, but how much do you gain by shaving your legs? ) In the end, I believe that the idiots that put this forward, are just plain lazy and don't want to do any upper body conditioning. So instead they make excuses about why it's not necessary. Even to those who are willing to do it. =========== My question(s): I used to go to a gym, but it turned out that I spent more time driving to and fro then I did in the gym. Checking the situation out, there are no gyms which are conveniently located. I live in a group environment, so noisy equipment is out, and since I have very very little room ( not enough free room to do an exercise video ) a lot of equipment is out. On top of that, the last few years have been rough healthwise so I need to basically start from the bottom. In particular, I want to build up to the point where I can do much more serious cycling again. Like going out and doing a century ( which means 100 miles in one day/trip ). Another thing that I am looking for is balance (and comprehensiveness). In the past I've eschewed balance and it cost me. Ignore the Achilles's tendon and cause calf problems. Ignore the ILTB ( though I really don't know how to not ignore it ) and wind up with knee problems. So I'm looking for a workout that will develop me in a balanced way. To quote one book: "Fitness is many things to many people. To us you are as fit as the weakest link in your fitness chain." I gotten to the point where you have a rough idea of what I want. Let me now state the main question that I am asking. *** Can people recommend books/web sites/anything else that will help me design an exercise plan that meets the above criteria, plus a few other things below. *** The things I expect such a plan to do is to enable me to build up suppleness/flexibility, strength and endurance. It should allow me to miss a few days.( As few as possible, but when you get older, there are these things called jobs...) It should also allow substitutions of exercises, ( So if I can't do exercise 1 to work on a bicep because of injury, I do exercise 29 instead. ) and create rotations ( where some muscles are given a rest on some days ) so that I don't overexercise. So now a few questions/comments on some of the more positive things that came from my original post. While I don't disagree with the general idea of doing Yoga, it seems much of the time the exercises are just thrown out. I'm looking for a plan ( comprehensive workout/with a good rotation of exercises ). I suspect Tai Chi might be better for me though. Someone suggested I get weights ( 1 -10 lbs ) or "straps"/bands. Can someone talk about the advantages/disadvantages of weights vs bands? For weights, which are preferable dumbells type weights, or the kind that attach to your wrist/ankles? A final comment. Someone recommended books written by Joyce Vendral. I've checked out a couple in the library, and they seem to be more focused to women. Also I'm a little put off by the way she spammed some of her books on Amazon. Thanks. |
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#42
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Exercise Part II
Hi,
well I would like to weigh in on the questions which you posed. A little background about myself: I'm 47 yrs. old and have been exercising for 11 yrs. I have bursitis in both knees (beginning when I was 30) and arthritis in my knees and akles. It got to the point where I couldn't even take a short walk down the length of a mall. My doctor said not to run anymore and keep walking to a minimum. God that ****ed me off. What's with this defeatist attitude. Well I took my med's, massaged my knees daily till the pain went away. Then I got to work and started to strengthen the muscles around my knees and ankles. I can't run 5 miles like I used to but I can now run for 20 minutes with no pain. I exercise regularly and I use a system which may help you by addressing the issues you seek. I've got friends who are middle aged and over who still run marathons 10K and up, and bycicle regularly for a century. Go get yourself some barbells and those rubber bands as well as those poles that extend across door ways. go to the library, check out any exercise books that show which muscles each exercise works and sit down and write a list of exercises which form a complete full-body workout system. Or you can visit www.fitrack.net and for 10$ get the same thing in a small compact and easy to use exercise tracking system. I use it and it works great for me and my wife. Good luck friend. Payne Thad O wrote in message . .. A while ago I asking for help in designing in an exercise program. The responses ranged from awful to OK with nothing really great. Some of the responses raised more questions. So I thought I would repost my question. Clarifying it, and expanding on it. I've also added misc.fitness.misc. After looking at the answers to the questions, I realized that while the diabetes and bicycling were a good place to ask my question, alone they were not able to provide an overall perspective which I believe this group can provide. But before I go on, there were a few answers which were... well stupid. I'm tired of the people who post things which are wrong ( in this case some were plain dangerous ). I guess some guys have to make up for other... shortcomings, by pulling a Cliff Claven act. So, before I get to my question I am going to call those people on their stupidity. For those who want to skip ahead, I will be marking the end of this part by ===========. Of the stupid claims, probably the most stupid claim is that climbing stairs is the same exercise as using a stairmaster. Aside from the fact that stairclimbing alone is not going to promote *all around* fitness ( thus not answering my question, just some garbage someone spews to show how *smart* they are ), stairs are not the same as a ( high quality ) stairmaster. Any orthopedist will tell you that stairs produce much more wear and tear on the knees. Given that bicycling can also create lots of wear and tear on the knees ( mostly for people whose knees are already in bad shape ), this advice was especially stupid. Hopefully people googling the original post will realize just how stupid these poster are, before they blow out their knees. The other stupid claim contends that upper body conditioning is not useful in bicycling. Two arguments were used to explain my upper body fatigue (when riding): gripping the handlebars too tightly and a poor bicycle fit. Both stupid for simple reasons. Frankly I know that the fit if my bike is not as good as it could be, because my body is misproportioned. But it is as good as it is going to get ( mainly because I don't have the time to get a custom fit ). I bought it from Turin Cycling, one of the premier bicycling shops in the Chicagoland area. They know how to fit a bike. I've been riding for 30 years. I know how to fit a bike. Just before I bought the bike I reviewed books and articles on fitting bikes to make sure that I remembered things right. As for gripping handlebars too tightly; I've been cycling for thirty years. I know how to grip a bike. Not only do I have all my experience ( once again 30 years ), but in that time I did a lot of reading, talking to other cyclists, etc to improve my form. From the way I have ridden in the past, it seemed like I pretty much had it down, being able to outride ( both in speed and distance ) most of my friends. Fact is that bicycling requires but does not create upper body strength. I checked out several books and they all agree on this point. These books range from publications by "Bicycling" to Eugene Sloane's "Complete Book of Bicycling". The books are quite specific, the lion's share of your weight is carried by your arms. Can't remember the number that they gave as a percentage, but I would say that at least 60% of your weight is on your arms. ( For those who don't know, but are curious, that's because the more weight on your butt the more impediment there is to smooth pedalling. I know not a lot, but how much do you gain by shaving your legs? ) In the end, I believe that the idiots that put this forward, are just plain lazy and don't want to do any upper body conditioning. So instead they make excuses about why it's not necessary. Even to those who are willing to do it. =========== My question(s): I used to go to a gym, but it turned out that I spent more time driving to and fro then I did in the gym. Checking the situation out, there are no gyms which are conveniently located. I live in a group environment, so noisy equipment is out, and since I have very very little room ( not enough free room to do an exercise video ) a lot of equipment is out. On top of that, the last few years have been rough healthwise so I need to basically start from the bottom. In particular, I want to build up to the point where I can do much more serious cycling again. Like going out and doing a century ( which means 100 miles in one day/trip ). Another thing that I am looking for is balance (and comprehensiveness). In the past I've eschewed balance and it cost me. Ignore the Achilles's tendon and cause calf problems. Ignore the ILTB ( though I really don't know how to not ignore it ) and wind up with knee problems. So I'm looking for a workout that will develop me in a balanced way. To quote one book: "Fitness is many things to many people. To us you are as fit as the weakest link in your fitness chain." I gotten to the point where you have a rough idea of what I want. Let me now state the main question that I am asking. *** Can people recommend books/web sites/anything else that will help me design an exercise plan that meets the above criteria, plus a few other things below. *** The things I expect such a plan to do is to enable me to build up suppleness/flexibility, strength and endurance. It should allow me to miss a few days.( As few as possible, but when you get older, there are these things called jobs...) It should also allow substitutions of exercises, ( So if I can't do exercise 1 to work on a bicep because of injury, I do exercise 29 instead. ) and create rotations ( where some muscles are given a rest on some days ) so that I don't overexercise. So now a few questions/comments on some of the more positive things that came from my original post. While I don't disagree with the general idea of doing Yoga, it seems much of the time the exercises are just thrown out. I'm looking for a plan ( comprehensive workout/with a good rotation of exercises ). I suspect Tai Chi might be better for me though. Someone suggested I get weights ( 1 -10 lbs ) or "straps"/bands. Can someone talk about the advantages/disadvantages of weights vs bands? For weights, which are preferable dumbells type weights, or the kind that attach to your wrist/ankles? A final comment. Someone recommended books written by Joyce Vendral. I've checked out a couple in the library, and they seem to be more focused to women. Also I'm a little put off by the way she spammed some of her books on Amazon. Thanks. |
#43
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Exercise Part II
On 9 Jul 2004 23:40:23 -0700, (Payne) wrote:
check out any exercise books that show which muscles each exercise works and sit down and write a list of exercises which form a complete full-body workout system. Teach Yourself Visually Weight Training by maranGraphics Development Group http://www.amazon.com/exec/obidos/tg...books&n=507846 Good muscle drawings --- "BitwiseBob" - Bob Anderson Eugene Oregon |
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