#11
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Exercise Part II
Generally, advice you get on a news group is worth exactly what you paid for
it. If it happens to be worth more, you are in luck. Usually on this NG that is the case. Your job is to sort through the advice given and find what applies to you, ignoring what you think is not correct. So, why are you then berating a group of folks who tried to help you? How about your going to a sports trainer and actually paying for advice? That way you will think the advice to be of a great deal of value! http://members.aol.com/foxcondorsrvtns (Colorado rental condo) http://members.aol.com/dnvrfox (Family Web Page) |
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#12
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Exercise Part II
Given that bicycling can also create
lots of wear and tear on the knees Really? From my own experience and people I have talked to and my reading, bicycling done properly is very knee friendly. I have even had friends with knee injuries whose rehabilitation featured cycling as a way of building up the knees. Sure you can beat up your knees cycling, if you push really big gears or something, but normally no. 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): Well upper body conditioning is useful I suppose, but cycling does not really require much there. I have ridden plenty of centuries and I have never had any upper body fatigue from cycling. Now my lats do come into play some when I climb hills, but that is about it. Doing a few lat pulldowns or one armed rows would almost certainly meet any requirement there. 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% I have heard the other way around 40% arms and 60% legs and rear. For many people, who ride with handle bars a little high I would think the mix would be 20%/80% or even more. but how much do you gain by shaving your legs? I have read and heard that the leg shaving benefit is not for aerodynamics. If one crashes and gets road rash, it is far easier to clean and bandage the wound if you don't have a lot of hair all over the place. Racers, who generally have road rash in various stages of healing, tend to routinely shave their legs for this reason. 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. Well, calling people idiots is not the greatest way to get help is it? It strikes me as being counterproductive. As you know from above, I don't think cycling requires much upper body conditioning. But having a body that is in some kind of shape is nice. Cycling isn't going to help upper body conditioning. What I do is a weight lifting routine to work on the major upper body muscle groups and on the abdominals. It isn't rocket science to come up with something. Another thing that I am looking for is balance (and comprehensiveness) It stikes me that you have some pretty specific needs and you can either hire a trainer to tailor a program for you or you can do the research and cook up your own. I doubt that I have the information about you to even know what to suggest. Plus, given the fact that you seem to regard people who give you advice that you are not impressed with "idiots", well I doubt that even if I came up with the perfect program for you that you would appreciate it. Good luck by the way. |
#13
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Exercise Part II
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#14
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Exercise Part II
"Curtis L. Russell" wrote in message ... On 18 Jun 2004 13:41:39 GMT, (Pbwalther) wrote: Really? From my own experience and people I have talked to and my reading, bicycling done properly is very knee friendly. I have even had friends with knee injuries whose rehabilitation featured cycling as a way of building up the knees. Sure you can beat up your knees cycling, if you push really big gears or something, but normally no. Agreed. I have a knee that has a fair amount of damage to it, but bicycling is given the all clear. Torn meniscus (sp?), prearthritic spot, small foreign object behind knee cap, etc., but no problem on the bike. OTOH when I asked if I could play soccer, the MD said he was of mixed emotions. On one hand, he could use the income... I used to use my bicycle as my only form of mobility when I would hurt my knees playing soccer. Ride the kids to school instead of driving and walking them in. Ride to errands instead of walk. Knees got better faster, and I hobbled less. Now that I gave up soccer bicycling keeps my knees in shape for tennis. Knees seems a bit sore, start riding more... |
#15
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Exercise Part II
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#16
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Exercise Part II
"Thad O" wrote in message ... snip The things I expect such a plan to do is to enable me to build up suppleness/flexibility, strength and endurance. While I can't address your other questions, I can answer som of those below. Joyce Vedral puts out some good books for using weights. One is called "The 12 Minute Total Body Workout". The exercises use light weights and techniques that really work your muscles hard! 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. The above book will do just that. You will be working different parts of the body each day. 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. I haven't done Tai Chi. I do some Yoga, but mainly because the particular stretches/poses seem to help me. 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? I wouldn't advise wrist weights. I think they'd do nothing more than strain your wrists. Dumbells can be used in a variety of ways to work the arms, chest, shoulders and back. They can also be used for some leg exercises if you are adept enough. I am not that adept and prefer the ankle weights. Ankle weights are useful for leg lifts. I wouldn't advise walking around with them on, which is what many people think is the thing to do. For some reason, they think that by strapping these things on, they can go about their day and get added excerise. What they are really doing is just risking injury to their ankles. To use these weights (or any weights) properly, form is very important. Not only can the wrong form cause injury, but you might not be working the muscles you intend to be working if you don't do the exercise properly. I have a variety of weights. I started with a pair of 3 pound dumbbells and worked up to 10 pound ones. Those got too easy for me. I then bought a set of dumbells with removeable discs and bought additional disks so I can keep adding more weight as needed. Now technically, you can do a variety of exercises, adding or removing the weights as needed, but it's a pain to do and time consuming. For that reason, I also keep my lighter weights handy. I find that I can use pretty heavy weights for biceps curls, but not as heavy for triceps kickbacks, and for shoulder exercises, I need lighter still. I have several pairs of ankle weights. I started with light ones, but quickly outgrew them. I bought heavier ones, but over the years have acquied additional sets, mainly because they were purchased while I was on vacation. I try not to travel with the weights, but sometimes I need them and was forced to buy them to give my bad knee some relief. So now, when I need to up the amount of weight I'm using, I simply add more weights to my legs, or hook additional weights to the ones I have on. Exercise bands are great for travel because they're small and lightweight. I also use mine at home occasionally because they seem to work the muscles in a slightly different way than weights do and seeminly simple exercies with them can really challenge the muscles! The main drawback with the bands is that as you grow stronger, you'll need stronger and stronger bands, so your muscles remain challenged. I found this to be true with the weights as well. But if you get the weights where you can add discs, you can up the weight inexpensively. The bands are a little more costly, and wear out much quicker than weights will. Actually weights are pretty indestructable. I've had mine for many years. My mom's had a little accident though. She had the plastic dumbells filled with sand, and one of my friends dropped one. It landed on the end on a tile floor and some sand leaked out. So while this type *can* sustain damage, it's not likely. My daughter has the cushy kind that are metal, covered with a comfortable foam. Or you can get the el cheapo iron ones. I can't imagine how you could damage those! With weights, the sky's the limit when it comes to increasing the weight. With exercise bands, you can only get so much resistance. You can get stronger and stronger bands, but you'll eventually top out and not be able to get any more of a challenge to the muscles. 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. That was me. And I recommended the book again. Yes, the books are focused on women because she *is* a woman. But my husband also uses her techniques, using heavier weights. And how could you spam books on Amazon? Amazon sells books, among other things. -- Type 2 http://users.bestweb.net/~jbove/ |
#17
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Exercise Part II
Why don't you just ante up & pay for a couple of consults with a p.t. &/or
athletic trainer. You have very particular requirements & likes & dislikes & probably won't be satisfied with anything you can cobble together from books or web sites. bj "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. ..... |
#18
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Exercise Part II
"Julie Bove" wrote in message
... weights, the sky's the limit when it comes to increasing the weight. With exercise bands, you can only get so much resistance. You can get stronger and stronger bands, but you'll eventually top out and not be able to get any more of a challenge to the muscles. True, the bands only go so "high" in resistance, but you can double up on them, and also they get more resisty as they are stretched. I've done both, to get tweaks on the resistance I need for a particular exercise. bj |
#19
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Exercise Part II
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#20
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Exercise Part II
Thad O wrote in message . ..
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. Bike to work! And/or to do errands. That way its easy to fit in both exercise and a job. If you have access to a pool and enjoy swimming, swimming can be good for upper body. Both biking and swimming should be relatively easy on your body in terms of injuries, if you want to take up something more impact-oriented like running you'll have to be more careful. If you have enough room to do situps and pushups those are good for overall strength. You don't need fancy gym machines to get fit, and some inexpensive handheld barbells can provide some resistance in various exercises. A lot of exercise comes down to just do it. Yes you could use X equipment or Y equipment etc. but a lot of it just comes down to personal preference, and often simple and low-tech will work just as well or better than expensive and high-tech but it gadgety motivates you then go for it. |
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