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Exercise and Fitness - The day you started lifting, is the day you became forever small...


Jabronius Maximus

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Of course it gets better!!! Soon enough, you'll be getting "runner's high" and thinking of your first marathon, lol!!!

Good job on completing week 1. Of course you are winded...fitness does not happen overnight :)

Well thanks! :thumbsup:

It's just that I've been lifting for the past 5 years and have been playing sports all my life. As a result I figured I'd be better at this whole "running" thing, but I guess not. So far it's rough, but that runner's high sure sounds great!

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Well thanks! :thumbsup:

It's just that I've been lifting for the past 5 years and have been playing sports all my life. As a result I figured I'd be better at this whole "running" thing, but I guess not. So far it's rough, but that runner's high sure sounds great!

As you've learned, exercise of one body part doesn't translate over to another body part, sad to say. That's why cross-training is so essential.

It's quite annoying, actually.

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Lifting will not increase your cardio endurance, which is what running is all about. You might be in a more fit starting point than a couch potato, but it's your heart and lungs, while you're running, not what great biceps you have ;)

Some lifting will. Kettlebell swings, clean & press, snatches, suitably heavy squats and deadlifts. My heart is usually going like a jackhamer at the end of a set of heavy squats, and usually going even faster at the end of a load of kettlebell snatches. It's like doing interval sprints.

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OK wise people, I've decided to try being a bit smarter about my workout routine, rather than just my usual default 15-mins-crosstrainer, 30-mins-rowing-machine. Any suggestions for a good balanced 45-min workout that will hopefully stretch my back, get in some good cardio and do something about this effing spare tyre that ain't seeming to shift? Low-impact for preference as my knees are a bit dodgy for running. Thanks! :)

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@MinDonner:


I would suggest trying out whatever is available to you and fits into your schedule to see what feels best for you.


If you have a swimming pool nearby, try swimming. It ticks all the boxes you mentioned and really is a great workout.


If you'd prefer a bit more variety, try crossfit or something like that.


Or maybe give cycling a shot.


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OK wise people, I've decided to try being a bit smarter about my workout routine, rather than just my usual default 15-mins-crosstrainer, 30-mins-rowing-machine. Any suggestions for a good balanced 45-min workout that will hopefully stretch my back, get in some good cardio and do something about this effing spare tyre that ain't seeming to shift? Low-impact for preference as my knees are a bit dodgy for running. Thanks! :)

If you can find a decent class or instructor then I'd recommend trying some kettlebell training, either on their own or integrated into circuit training.

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Thanks guys! I should clarify - I have access to a small gym at work, so would ideally be using that - my commute and schedule doesn't really allow for much in the way of classes etc (I had to quit aikido after about 3 weeks even though I enjoyed it, cos the logistics were far too offputting). Is there anything that sort of works like kettlebells that I could do with weights or weight machines?

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Kettlebells and free weights are you friends. Machines (aside from the rowing machine) can go fuck themselves.



I've found some useful workouts on this site. http://breakingmuscle.com/workout-of-the-day


But by god do not read any of the articles on the site. Lots of brotastic and "strong is the new skinny" claptrap. Ain't nobody got time for that.


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Thanks guys! I should clarify - I have access to a small gym at work, so would ideally be using that - my commute and schedule doesn't really allow for much in the way of classes etc (I had to quit aikido after about 3 weeks even though I enjoyed it, cos the logistics were far too offputting). Is there anything that sort of works like kettlebells that I could do with weights or weight machines?

A lot of kettlebell exercises can be substituted with dumbells, but IMHO they're not quite as good. You can buy your own kettlebells for not a huge amount of money (looking at around £20 - £30 or so), and since you can use them anywhere you have an open space then logisitics aren't much of an issue. If you don't have the time to get lessons then there are loads of online resources and video tutorials for the correct form on all the exercises. Make sure you start with a light weight and nail the form down before increasing the intensity.

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Some lifting will. Kettlebell swings, clean & press, snatches, suitably heavy squats and deadlifts. My heart is usually going like a jackhamer at the end of a set of heavy squats, and usually going even faster at the end of a load of kettlebell snatches. It's like doing interval sprints.

I agree that heavy weights and only short rests will keep your heart hammering. But even so, it doesn't help much when you switch to a whole other exercise. I even find that switching from soccer to treadmill running, or the reverse, leaves me out of breath at first. Muscle memory is a problem.

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A lot of kettlebell exercises can be substituted with dumbells, but IMHO they're not quite as good. You can buy your own kettlebells for not a huge amount of money (looking at around £20 - £30 or so), and since you can use them anywhere you have an open space then logisitics aren't much of an issue. If you don't have the time to get lessons then there are loads of online resources and video tutorials for the correct form on all the exercises. Make sure you start with a light weight and nail the form down before increasing the intensity.

yep, this. they're a great tool that can be used in so many different, painful ways.

did one round of fight gone bad for the first time. one minute of activity for the following things: wallballs, deadlift sumo highpull, box jumps, shoulder to overhead and a calorie row - total reps/calories is the score.

yikes. it was nasty.

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What does a good entry level kettlebell regimen look like, and how do I figure out what weights I need? I was thinking of getting some for home. I do have access to some at my rock gym, so I can try out and make sure I have the right weights, but I need guidance to get started.

I did take an introductory clinic once but have mostly forgotten it. It taught one- and two-hand swings, goblet squats, and something I forget.

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The most important exercises IMO are swings, clean & press, snatches and turkish get-ups. I'd recommend Enter the Kettlebell by Pavel Tsatsouline as a great resource for the exercises themselves and putting them into a program.



The beginner program in a nutshell looks like the following:


- Before every session do 15 mins of mobility exercises including: hip extension, box squats, face-the-wall-squats, and halo rotations.


- Twice a week: for 12 minutes do alternate between a set of swings and a light job for 100-200 metres. There's no set reps on the swings, go until you're feeling it but not to the point of failure. Experiment a little to find this point. The jogging is active recovery and kept low-intensity.


- Twice a week: for 5 minutes do continuous turkish get-ups switching hands every rep.



Once comfortable with that you can move onto the main routine. I'm doing it at the moment and I feel it's working pretty well.

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OK, I am easily persuaded, and just ordered an 8kg kettlebell, which The Internet informed me was a suitable starter weight. (It was shaped like a skull, don't judge me!) I'm sure YouTube has plenty on techniques - any you'd particularly recommend?

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Swings



In fact, here's a pretty good video that covers all of the basic movements. The guy in this one demos the clean and press with two kettlebells but the technique is identical if you just use one.



I'd still recommend finding a coach if possible to teach you and correct your form. If that's not reasonably possible then make sure you spend a bit of time practising the technique without weight first. Use a mirror to check your posture if possible. By far the most important two factors are the hip crease - sticking your arse out behind you and folding at the hips when bending over - and the neutral spine - keeping your lower back tucked in and abs tight rather than rounding your back when bending over.


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Adding my voice to the kettlebell love.



Greywolf, nasty! Fight Gone Bad is just nas-tay!



Friday was Mr. Spectacular, 50 reps heavy kettlebell clean and jerk (both arms), set them down outside your feet, walk out on your hands to plank, do a full release push up, walk your hands back, repeat. I used the 15KG bells and ZOMG. Took 20 minutes for me and it took me 3 minutes to get up from lying on the floor when I was done.


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