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chatt

Joined: Oct 10
Posts: 37

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Posted: 30 Oct 2010, 09:27
Iam on my bike for about 15 min which is 3.4 miles and than i do arm and tummy excercise for 20 minutes . Was wondering is that enough.
Iam on a low calorie diet .
chatt
Oddity

Joined: Aug 10
Posts: 280

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Posted: 30 Oct 2010, 13:28
It sounds like a great start. When you aren't used to exercise just doing some is a huge help. You will want to increase intensity over time, but do it at a rate that is comfortable for your body. A common recommendation to avoid the repetitive stress injuries is to work up gradually, maybe 10% more a week.

I like the bike idea because it is joint friendly and it offers a mixed strength and endurance challenge. See if you can work up, over the next few months to 30 min of getting your heart rate up. Once you've done that, you might want to Google HIIT if you want to look at increasing intensity instead of time.

I am suspicious that you are doing tummy and arm exercises because you don't like these parts of your body. Sadly, you can't spot reduce. On the flip side, if you build a greater percentage of muscle to fat in your body as a whole you'll look thinner. A pound of muscle is smaller than a pound of fat. I would tend to think you would get better results doing compound exercises that work more muscle groups at once. That way you can develop more overall muscle on your chest, shoulders and back at the same time you shape your arms. So net net I would recommend push ups, rows, and shoulder press over arm isolation exercise. Feel free to do crunches too.

Do strength every other day, or say twice a week. The rest between sessions is critical, because that's when you actually rebuild the muscle. You can probably alternate days with the cardio if it's taking too much time to do it the same day. Start with what you can do pretty easily and do say 6 to 8 repetitions of it, then add a repetition each exercise session if you can, when you get to 12 then add another set. (12 push ups, rest 1 min, 8 more and so on) When you can do 2 sets of 12, make it harder (by adding weight or a tougher variation with bodyweight exercises like pushups)

How to:

bent over row (back and biceps):

both arms with dumbells or whatever weight you improvise http://www.youtube.com/watch?v=U-flna0-L-0

OR if you prefer, one armed at a time
http://www.youtube.com/watch?v=EuTtX8k6UpE
notice they do NOT curve the back but keep their head up and look straight ahead...

OR a cheap option is surgical tubing or resistance bands when you are starting:
http://www.youtube.com/watch?v=gKwZ6s71r5Y

lots of women neglect their back, but a strong back usually means better posture, which makes you look much better.

push ups (chest, front shoulders, core stabilizers, triceps)progressions because I don't know what you can manage:
easy wall - http://www.youtube.com/watch?v=1RtM3L00BUU&feature=related

OR harder incline(stairs!)- http://www.youtube.com/watch?v=U3-QCCNpU6I

OR on the floor of course...

OR harder yet -
http://www.youtube.com/watch?v=YS2agrYPFTg

shoulder press (shoulders, triceps)
- Weights http://www.youtube.com/watch?v=8PQrNGqEFqg

OR Bands http://www.youtube.com/watch?v=fNl1oRWHUPw

...and disclaimer - I'm not a trainer, not a doctor etc. But this is pretty garden variety advice.
chatt

Joined: Oct 10
Posts: 37

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Posted: 01 Nov 2010, 23:01
i use dumb bells al ready for my arms . so if i do the bike one day and the other excercises another day its okay and enough than
chatt
chatt

Joined: Oct 10
Posts: 37

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Posted: 01 Nov 2010, 23:03
well just started with the bike for the winter but before that i walked for a hour which is 3 miles and i can go on my bike for 15 minutes doing 3.4 miles . I think i like the bike better since u don;t need so much time .than I also do my strength excercises for arms and waist etc for 20 min
chatt
Oddity

Joined: Aug 10
Posts: 280

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Posted: 01 Nov 2010, 23:37
Your choice if you strength train and do cardio on the same day or alternate days. Both can be good choices.

Both the bike and walking are good exercise. The key is to keep pushing yourself a little more each week. Either faster, or longer. Incidentally it takes more energy to walk 3 miles than to bike 3 miles, at least in my experience. So I wouldn't assume 15 min on a bike is the same calorie burn as an hour walk.
Onecrazyhors...

Joined: Apr 10
Posts: 120

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Posted: 01 Nov 2010, 23:52
Like oddity said, it IS good to start slow, however you need to make sure you are working as hard as you can for this 15 minutes to make sure you get the maximum impact out of your workout. No leisurely bike rides, you need to get your heart rate up.

Second thing i concur with oddity on is your weight exercises. You need to do more than just arm and tummy. These are some of the smaller muscles in your body and working them out exclusively will do very little for your weight loss. You should be concentrating on working all your muscles out, particularly the larger muscle groups like your leg, back and chest muscles. Choose exercises that work your core muscles at the same time. This is much more effective than doing a few crunches. Dont forget your shoulders while you are at it.

chatt

Joined: Oct 10
Posts: 37

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Posted: 03 Nov 2010, 09:10
k thank u
chatt
chatt

Joined: Oct 10
Posts: 37

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Posted: 03 Nov 2010, 09:21
those websites don;t work oddity
chatt
Oddity

Joined: Aug 10
Posts: 280

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Posted: 03 Nov 2010, 10:29
When I click the links they work fine. Perhaps you are someplace YouTube doesn't work well. You can search "bent over row" "incline push up" and "shoulder press" and will no doubt be able to find sites that illustrate it. In another thread you asked about standing tummy exercise. That would be "reverse woodchop".

Oh and yes, it is imperative you walk 12 miles a day. Anything less is just wasting your time, everyone knows it. Actually, for real results I recommend you hop 12 miles a day. I'm sure you know it says in the bible "faith, hop and charity... and the greatest of these is hop." Give it a try, I know you can do it. If you need some instruction on how to hop: http://www.youtube.com/watch?v=LE9OXATfF0o&feature=fvst
chatt

Joined: Oct 10
Posts: 37

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Posted: 06 Nov 2010, 09:15
its not impairative to walk 12 miles a day i know that to loose weight just wondering what is the purpose of it swince she must be walking most of the day
chatt
Oddity

Joined: Aug 10
Posts: 280

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Posted: 06 Nov 2010, 09:50
She likes it.
chatt

Joined: Oct 10
Posts: 37

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Posted: 07 Nov 2010, 10:51
yes she does
chatt



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