help - i need exercise

[moran73]

I dont know if this is the right place to post this but I am trying to get fit and as I am off work all week I thought I would step up my usual exercise routine with weights etc for an intensive week of shaping up.

I just wanted to know if anyone knows of any ideas/recipes/etc to help build muscle/tone up. What foods/drinks should I make sure I have plenty of?

I don't want to spend a fortune in Health shops so was thinking more along the lines of things that I would find in my cupboard anyway.

I would be really greatful if anyone can share any fitness tips/advice with me. :A

[Pink-winged]

moran,

I hope that you don't mind, but I'm going to move your thread over to the health board where hopefully you'll get more replies.

Pink

[moran73]

Thanks - I couldnt find the right place

[Toothsmith]

Sorry to knock your plans a bit, but if you increase your normal excersise levels by more than 10-15% per week, you run the risk of illness and injury.

One 'binge' week of excercise is like a binge week of beer, or chocolate! You'll end up feeling much worse at the end of it! :o

Little, often and build up gradually is the only way to do it.

I started cycling again 10 years ago, just after I'd given up smoking. I weighed 17 stone, and couldn't get up the hills around my home town (Which is a bit hilly) Now I'm 14 stone (Cant shift the final stone to get to 13!!!) and can cycle over 100 miles around the dales. I did the London marathon in 2003, and have entered the gt Nth Run for the past 3 years and will be doing it again on 18th Sept. My fitness has gradually increased over every one of the last 10 years.

But If I hadn't STARTED - I'd not have done it!

Set yourself little, acheivable goals (Run a mile, cycle up that hill, loose an inch round your waist etc etc) and a realistic timescale to do it (2 months 3 months?) and every day do something about getting there.

REST is just as improtant as excersise. It's only in rest periods that the muscles repair, and so will be stronger next time you use them. Never do more than 2 hard days excersise sessions, and ideally alternate a hard session one day with an easy session the next day followed by rest on the third day.

Diet is also important, but that's where I fall down and why I can't get rid of the last staone - so i'll leave that for someone else to answer.

Think much more long term than an intensive week though, otherwise you'll just end up disspirited.



Edit - Just re-reading your post, I think I may have misunderstood you. i'll leave my message anyway, as it may be useful, but I thought you may have been a complete beginner. It would seem you have an excercise routine anyway? So you probably know most of what I said anyway :o

[Ted_Hutchinson]

World's Healthiest foods Athletes nutritional advice (http://www.whfoods.com/genpage.php?tname=specialneed&dbid=10#nutrientneeds)

[Toothsmith]

Flippin 'Eck Ted, You really are a font aren't you :cool:
Are you on a pub quiz team yet :D

[Becles]

Try ebay for cheap second hand exercise videos. You can do them at home when it's convenient to you.

[Lucie]

moran73
Are you trying to get fit or are you trying to build muscle? They're very different.
If you're trying to build muscle, please be aware that it won't happen in a week, but you can make a good start. To help your muscles recover & re build, you need protein. Steak, eggs, chicken, fish.
You can buy very pricey whey protein powder in the health food shops. Skimmed milk powder is much cheaper & probably contains more protein, pound for pound. However, just eating protein & taking supplements will not increase your muscle mass. You need to put in lots of hard work too. You should be eating 1.5 - 2 grams of protein per kilo of body weight per day.

[moran73]

Thanks to everyone who commented and gave me advice - i have only just got around to replying.

My main aim is to tone up what i already have and be alot fitter. I have a bit of extra poundage around the middle but also have a stomach condition that means that i cannot have alot of "health" foods, high fibre, etc and i am a vegetarian. My main problem where my stomach is concerned is i can do a run of exercise and be healthy for so long that i get my stomach flat but as soon as i eat/drink something my stomach takes offence at i balloon up and have to just wait for it to ease off on its own.

[Nile]

Hello moran

Have you kept a food diary? It might be useful to see what food or drink items are causing you to bloat and may indicate an intollerance to wheat or dairy products for example.

A cheap form of exercise is walking. Wear comfortable shoes and walk to your nearest shop instead of driving. If you have children, walk with them to school and back......rather than doing the school run by car. Then, gradually increase the distance and vary the route so you don't get bored.

I'm assuming you are female.:confused: Weight bearing exercise is good for protecting you from osteoporosis in later life........so why not do some skipping in your garden? For the cost of a length of rope, it's another cheap form of exercise.

If you would prefer some company while you exercise (for friendship and motivation), why not contact your local sports centre and ask about team sports you could join. There are team sports like rounders, netball and hockey you could try.

Get the contact number for the relevant sport's league secretary and ask if you can join a team. Age shouldn't be a barrier, I know of a 60+ lady who is playing in a netball team.;)

Whatever you decide, you should enjoy your exercise or sport and your health will benefit.

[ditzymuppet]

Baked Bean tin cans make ideal weights... one in each hand, doing bicep curls. sorted. :j

~ditzy

[edda]

[B]I dont know if this is the right place to post this but I am trying to get fit and as I am off work all week I thought I would step up my usual exercise routine with weights etc for an intensive week of shaping up.

B] :A

Moran,

You don't say what your usual exercise routine is and what type of exercise you prefer (by yourself, at a gym, or classes etc)

But I go to something called Body Pump classes at the local leisure centre, which is a work-out with weights. They're also held at expensive health clubs but much cheaper when run at council sites and our instructors are the same people anyway, so we get the same for less.

It's a set routine to music, led by an instructor, which changes every 13 weeks (although some instructors change more frequently, for variety). I think it originally came from New Zealand and is great for toning all areas. After a warm up, a short routine (about 3-5 minutes in length) is done for each area of the body, with weight changes in between. It covers legs, chest, back, triceps, biceps, shoulders and abdominals. You finish with a cool down and stretch and each class lasts an hour.

As you choose your own weights, you can work to your own limits in a mixed class - suitable for guys and gals. It's supposed to tone you over a period thought - no instant results.

Not for you if you're shy working out in front of others, however.