Fitness 2012

[Drakken]

Also I think I need to start doing strength work.  I may have asked before but does anyone have a good guide.  I feel kind of aimless just being in the gym and using the machines for a bit with some arbitrary set weight and for some random figure.

This site should give you a heads-up: http://www.exrx.net/

I agree, going aimless at the gym doing random exercises and weights is a waste of time. You need a program, lasting 6-8 weeks, and a journal to keep tab on your progression.

[mongers]

Bumped for an answer to Shelf's question.

[Josquius]

the trouble with looking for good plans online is they're all pretty hardcore things based around free weights and all that.

I've really slackened off on the gym lately. I genuinely have had my time eaten by other concerns to a large extent, and much of that is exercisey, but still....I am teh suck.

[Drakken]

the trouble with looking for good plans online is they're all pretty hardcore things based around free weights and all that.

I've really slackened off on the gym lately. I genuinely have had my time eaten by other concerns to a large extent, and much of that is exercisey, but still....I am teh suck.

How hardcore can it be? 2 body parts by day (if on three days), 2-3 exercises per body part, 3 sets of 6-10 reps per exercice, on the basis of progressive overload (if you can do one more than 10 reps on the last set you increase the weight). You don't need to do anything fancy, just change your program each 6-8 weeks (change sets and reps, change exercises, change the length of breaks between each, add supersets or dropsets, etc.).

Hell, if you really have not enough time do a full body routine twice a week only with the main compounds (bench press, deadlifts, squats, military presses, pull-ups/chin-ups, rows) and you'll be good to go. Starting Strength is just that : compounds, 3 to 5 sets, 5 reps. You go as heavy you can go while keeping good form and staying within the rep ranges you've set.

Don't base your program on what's in the muscle and fitness magazines, these are built around you training 5-6 days a week, which is only possible without overtraining if you use "supplements".

[crazy canuck]

What's a good non-impact, non-swimming exercise?

Also I think I need to start doing strength work.  I may have asked before but does anyone have a good guide.  I feel kind of aimless just being in the gym and using the machines for a bit with some arbitrary set weight and for some random figure.

Basically dont go to the gym.  Dont use machines.  Everything you need you already have.  Do squats, planks and pushups.  Do them in sets (20 squats, 1 minute of plank (more if you are able) 20 pushups - rest 20 seconds and repeat to exhaustion. ie your muscles cant do another one.

When that starts getting too easy then worry about a routine.

[mongers]

So time for a retrospective on Fitness 2012 ? 

I'm not doing much at the moment, one of my fitness targets was to cycling as far as this years Tour de France race, between the time it finished and Christmas Eve, looks like I'm gonna end up 150km short of the 3500 km total.   

[Eddie Teach]

What's a good non-impact, non-swimming exercise?

Tennis maybe.

[Eddie Teach]

So time for a retrospective on Fitness 2012 ? 

Doing better than I was a month ago, worse than I was a year ago.

[crazy canuck]

What's a good non-impact, non-swimming exercise?

Tennis maybe.

No, lots of fast change of direction if played properly.  Hard on the joints - especially for someone who is not fit.  Also lots of repetitive stroking  - but there are some here who will have significant stamina in that regard.

[Josquius]

the trouble with looking for good plans online is they're all pretty hardcore things based around free weights and all that.

I've really slackened off on the gym lately. I genuinely have had my time eaten by other concerns to a large extent, and much of that is exercisey, but still....I am teh suck.

How hardcore can it be? 2 body parts by day (if on three days), 2-3 exercises per body part, 3 sets of 6-10 reps per exercice, on the basis of progressive overload (if you can do one more than 10 reps on the last set you increase the weight). You don't need to do anything fancy, just change your program each 6-8 weeks (change sets and reps, change exercises, change the length of breaks between each, add supersets or dropsets, etc.).

Hell, if you really have not enough time do a full body routine twice a week only with the main compounds (bench press, deadlifts, squats, military presses, pull-ups/chin-ups, rows) and you'll be good to go. Starting Strength is just that : compounds, 3 to 5 sets, 5 reps. You go as heavy you can go while keeping good form and staying within the rep ranges you've set.

Don't base your program on what's in the muscle and fitness magazines, these are built around you training 5-6 days a week, which is only possible without overtraining if you use "supplements".

Thats still all free weight stuff though, I can't do that, I go alone mostly and even basic stuff is too hard core for me. I can only use the weight machines

[11B4V]

What's a good non-impact, non-swimming exercise?

Tennis maybe.

Might be something on here

http://greatist.com/fitness/21-unexpected-low-impact-workouts-041812/

[Maladict]

So time for a retrospective on Fitness 2012 ? 

I'm not doing much at the moment, one of my fitness targets was to cycling as far as this years Tour de France race, between the time it finished and Christmas Eve, looks like I'm gonna end up 150km short of the 3500 km total.   

3350km is pretty cool 

2012 was a colossal failure, I really need to get it together next year. It's all about regular maintenance when you're on the wrong side of 30.

[mongers]

So time for a retrospective on Fitness 2012 ? 

I'm not doing much at the moment, one of my fitness targets was to cycling as far as this years Tour de France race, between the time it finished and Christmas Eve, looks like I'm gonna end up 150km short of the 3500 km total.   

3350km is pretty cool 

2012 was a colossal failure, I really need to get it together next year. It's all about regular maintenance when you're on the wrong side of 30.

Thanks, the best 20kms was cycling through all the flooding a couple of days ago.

You're absolutely right about regular maintenance, if I go three days without exercise I literally start to fall apart, need some muscles and tone to stop this bag of bones collapsing in on itself. 

[Sheilbh]

What's a good non-impact, non-swimming exercise?

Tennis maybe.

I love tennis. I'm pretty woeful but only played other people so it wasn't too bad. But yeah it's as bad as running for some things.

Some good ideas though.

[mongers]

What's a good non-impact, non-swimming exercise?

Tennis maybe.

I love tennis. I'm pretty woeful but only played other people so it wasn't too bad. But yeah it's as bad as running for some things.

Some good ideas though.

What about Badminton, smaller court so it involve less sudden stops and impacts and it's more of an aerobic exercise rather than one based on strenght. 

Plus can be played at most leisure centres year round.