sureshot Posted March 25, 2007 Report Share Posted March 25, 2007 I have noticed this winter I am starting to go downhil lol, getting a belly and gettign tired walking the hills easier than usuall, so I joined a gym, I have been doing the stair stepper for 15 then the treadmill set at 5 for incline to seem liek the hills and at about 4-5 mph a steady fast walk or slow run for 15, this shoudl,get me in shape but I also have been having a sore back, I want to muscle up the back and upper body a bit to hopefully help the sore back, any ideas what weights to use and exersizes to help this , any advice thanks!! Quote Link to comment Share on other sites More sharing options...
buckee Posted March 25, 2007 Report Share Posted March 25, 2007 Re: workout advice Be careful of the weights here's some safe exercises for the back http://orthoinfo.aaos.org/fact/thr_report.cfm?Thread_ID=17 Quote Link to comment Share on other sites More sharing options...
Guest IL_HuNtIn_KiD Posted March 25, 2007 Report Share Posted March 25, 2007 Re: workout advice weighted crunchs for the back.....and then normal bench press and curls for upper body Quote Link to comment Share on other sites More sharing options...
Exturkinator Posted March 25, 2007 Report Share Posted March 25, 2007 Re: workout advice aerobic exercise for 45 mins straight for weight control and fitness - i'd say pick one form or the other (stairstepper vs. treadmill) and do it for 45 minutes straight even if you have to reduce the intensity to make it the full 45 minutes. Quote Link to comment Share on other sites More sharing options...
sureshot Posted March 25, 2007 Author Report Share Posted March 25, 2007 Re: workout advice another question, about heartrate, a chart in the room said you need around 140 to beproperly working out, mine started around 95 and by the end of the run was 124, shoudl I be goign faster to get the heartrate up? Quote Link to comment Share on other sites More sharing options...
Swamphunter Posted March 25, 2007 Report Share Posted March 25, 2007 Re: workout advice Here ya go.... Have fun! Remember..you burn stored energy for the first 20 minutes or so of a vigorous exercise. After twenty minutes, of your heart being in the target range...you start burning fat. Sure makes it easy to stay away from junk food! Quote Link to comment Share on other sites More sharing options...
The_Kat Posted March 25, 2007 Report Share Posted March 25, 2007 Re: workout advice I can make ya a good workout if ya are interested. Just shoot me a pm. Quote Link to comment Share on other sites More sharing options...
Tominator Posted March 25, 2007 Report Share Posted March 25, 2007 Re: workout advice [ QUOTE ] aerobic exercise for 45 mins straight for weight control and fitness - i'd say pick one form or the other (stairstepper vs. treadmill) and do it for 45 minutes straight even if you have to reduce the intensity to make it the full 45 minutes. [/ QUOTE ] Exactly what I was going to say. Good advice from David there. You need sustained aerobic time for it to do any good. As for back, like someone else said, strengthen your abs, and the back will take care of itself. Another good exercise is to lay on your back, and raise your hips to the air. Quote Link to comment Share on other sites More sharing options...
Nick Posted March 25, 2007 Report Share Posted March 25, 2007 Re: workout advice The best workout I know is getting a 12oz can and lifting it up to your mouth, alternating hands every couple reps so one arm doesnt get bigger than the other. Once you can do a 12 pack of them, you can go to a 20oz or a 40oz. Ohhhhh...nevermind. Quote Link to comment Share on other sites More sharing options...
NS whitetail Posted March 25, 2007 Report Share Posted March 25, 2007 Re: workout advice [ QUOTE ] The best workout I know is getting a 12oz can and lifting it up to your mouth, alternating hands every couple reps so one arm doesnt get bigger than the other. Once you can do a 12 pack of them, you can go to a 20oz or a 40oz. Ohhhhh...nevermind. [/ QUOTE ] that's the workout that gives a guy a big belly Quote Link to comment Share on other sites More sharing options...
Guest Mountain_Dragon Posted March 25, 2007 Report Share Posted March 25, 2007 Re: workout advice It's also a very good idea to let your doctor know when you begin a new physical training program. He/she can let you know if there is anything you need to be careful of as you excercise, especially if you have had any kind of heart problems or blood pressure issues. Quote Link to comment Share on other sites More sharing options...
Guest PAPA99 Posted March 26, 2007 Report Share Posted March 26, 2007 Re: workout advice dosent this slow wereing out prosses suck! Quote Link to comment Share on other sites More sharing options...
Guest DaveGP Posted March 26, 2007 Report Share Posted March 26, 2007 Re: workout advice sureshot.... i work out 4 days or more a week and the best advise i can give you is to have a certified trainer go over a fitness plan/workout plan for you if you have any funny aches and pains.... better to be safe.do the more compound exercises first. on that note... i do a 3 day split,day 1 start off with pushups, incline dumbell press,bench press,shoulder press with dumbells,tricep extension with dumbells, seated flys,and shoulder raises-lift arms straight out to sides with weights in hand,days two is leg day. i do leg press,leg extension,and leg curls and calf raises.day 3 starts with pullups, lat pull down,seated row,dumbell shrugs,bicep curls,wrist curls and back hyperextension sometimes called the roman chair... then take a day or two off and repeat.... worked great for me so far! make sure you do body weight exercises like the pull ups and push ups, thats the best for you! good luck! Quote Link to comment Share on other sites More sharing options...
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