AB Fitness

[joggerjayne]

Any general thoughts or ideas about getting fitter this summer?

Getting fitter means different things to different people.

Trying to lose a few pounds?

Trying to join that first gym?

Trying to walk without getting out of breath?

Trying to do a little exercise to help deal with an illness or physical condition?

Trying to overcome that plateau?

Trying to get that ten mile time down to 1hr 40 ?

Trying to find any form of exercise that you can actually cope with?

Trying to secure your place in the first team for next season?

Trying to pluck up the courage to join that running group?

Trying to find some exercises that don't cause too much pain?

Come on, guys ... throw a few thoughts into the melting pot.

Exercise ideas?

Good bits of kit you've found?

New shoes that are working for you?

Dietary supplements?

Motivational music?

Plans for the summer?

Anything!

Questions, answers, thoughts ...

Let's all try to be a bit fitter this summer.

My first random offering ...

Two new CD "running" compilations are on the market.

... Now That's What I Call Running, and

... Ministry Of Sound - Running Trax

The first one (Now ...) is poop ... just a bunch of pop songs with a pair of running shoes on the CD cover. That's not the same as a running CD!

The second one (Ministry ...) is excellent. I bought it at HMV in Churchill Square today (I know, I know ... that shopping centre about which I am so scathing ... yes, I actually went there). It's pumping, and real "get up and go" music.

I'm ignoring the more technical "pace to the beat" stuff that I've posted before. Maybe we can come back to that.

So, come on, guys ... let's be AB FIT this summer.

Thoughts?

[joggerjayne]

Eccles ... you're right about music and safety.

Some time ago, I posted a link to a site in the US called One Good Earbud where they sell great quality single-ear earphones, so you can still hear the traffic, and cyclists shouting "GET OUT OF THE FU ..."

[joggerjayne]

rocky ...

Are you doing exercises which use the hips and ankles, but not the knee joints? There are lots of them. You can get a good lower body workout without involving knee motion.

[joggerjayne]

tambo ... even eye exercise counts (I suppose).

[joggerjayne]

pdq ... sounds like you're taking "no pain, no gain" a bit too literally! LOL

Hang on in there, Mr Pdq ... x

[joggerjayne]

JB12 ... well, apparently "that" is a great calorie burner!

And it releases lots of stress, which is also good.

[joggerjayne]

RATTER .. a bit of resistance work on the lower back muscles (after you're over your current problems) will make it less sesceptible to future problems.

[joggerjayne]

"phew" ... aaaaand breathe

[tenrec]

Back from my run! Did 3.5 miles, time was cr@p. Hoping to enter a 5k on Sunday. You can enter on the day, so I will see how I feel. I have to force myself not to run on rest days.

[joggerjayne]

tenrec ...

If you can do 3m, then you can do 5k ... !

And being with lots of other people will carry you along. You'll find a 5k a walk in the park. 5k's are quite often held in parks.

3m is a hard distance to push past, isn't it. Doing it in 30 minutes is fantastic ... 10 mins/mile is a good pace, and easy to work with in your head.

To run at the same pace, rather than plodding the last mile, you're going to have to do 4 miles in 40 mins ... and that's getting quite serious.

There are three ways you can bag that extra mile ...

(1) Bit by bit ... which is the hardest way, because it makes the last mile seem really long.

(2) Keep doing 3 miles for a few more runs. Before long, you will feel as though you are "stopping too early" ... but still keep stopping after 3. Then after another week, your body will be so ready to carry on, you can do that 4th mile, and it won't be hard.

(3) Go for it straight away but, for a few runs, do the first 3 REALLY steadily ... so that, when you finish, you have plenty left in the tank to speed up and do a 4th mile at a normal pace. Your body will quickly learn (i) that 4 miles is your new distance, and (ii) that the 4th mile is not painful.

x

[chattykathy]

JJ - Are you a netballer? I was for 30 odd years. loved it but the knees are done in. What are these exercises you can do that don't involve the knees then?
My present routine is Monday - Boogie Bounce, Tuesday - pilates, Wednesday - Zumba, Saturday - Zumba. My next goal is to hula hoop every day!! I love exercise the knees make me pay for it!

[joggerjayne]

I'm not a netballer any more, but I love to follow it. SkySports do reasonable coverage during the SuperLeague season.

Knee free exercises are in two groups ... top end (to work the hips, tum, and upper thighs), and bottom end (to work the calves). Look up things like ...

Toe press
Toe raises
Seated calf raises
Leg raises
Abductor and Adductor machines

If you're sitting on a sofa, grip a cushion between your feet, and move it up and down ... only about a foot at a time ... without bending the knees at all. You'll soon feel a burn in the legs and tum.

The only thing you can't work much without using your knees is your lower front thigh ... the bottom of your quads ... because that's directly linked to the hinged part of your knee.

You seem to be doing loads of exercise, CK.

You know the South African netball team are playing the Jamaican Under 21's tonight? On the South Africans' Twitter site, some guy has written ... "Tonight it's war!"

[chattykathy]

Thanks for the tips on exercises - very similar to the physio's tips. I shall look out for the netball on sky, thanks. I love the way other countries take it so seriously - it was Saturday teatime viewing in Australia when I was visiting there- loved it! By the way they only play on sprung floors because of knee injuries.

[tenrec]

JJ, thank you very much for those pointers. I know I can do 5k, but I must remember to tell myself to hold the pace and not try to keep up with others. I must stay focused.
I'll let you know how it goes!
Thanks again.

[LDC134]

JJ - i run 3-4 times a week at lunchtime, about 5km but I really need to tone up my tummy - any ideas on what could work ? I always try and run faster and improve my time and have now built in several sprints to my run to try and burn more fat but any additional ideas would be much appreciated. I have access to a small gym at work but only ever use the treadmill. Thanks :)

[tenrec]

Just finished my first ever 5k race. I was disappointed there was only 22 in race, but unfortunately they were mostly club runners. I finished in 31 mins and was not last! Whoop, whoop.

[marval]

Well done tenrec.

[tenrec]

Thanks marval.