I'm a right lump, I am

[creamofwheat]

Ok, as the title may suggest, I am lazy and never work out. As a result, I don't have much muscle mass and my cardio needs a LOT of work.

However, I want to change this (because of diving, woohoo! I figure, if I gain more muscle mass, I will be somewhat less buoyant, and if I improve my cardio, my air consumption will improve). Thing is though, if I go all out for a week, I know that's as long as it will last...a week. I've gone on stints before where I work out like a maniac for maybe 2 weeks and then stop. Plus I tend to really ache because I overdo it.

So, my friends, here is a plea for help. Can anyone suggest a good workout routine to get me into it (and no running...it hurts my knees somewhat)? Just an easy way to work myself into it, without overdoing it, but will also get me some results? I am looking to improve cardio and build muscle on all parts of my body. I am quite ignorant in the ways of working out. But I am determined to change this, I am. Any and all suggestions are appreciated.

I should probably add that I am not looking to lose weight, and yes I am ok with potentially gaining a few pounds of muscle weight. I am just looking to get in shape in a healthy, productive manner.

 

[alcina]

Start small. A total life change is likely not to hold so the "trick" is to add little things that you can sustain over time. Then add another little thing. They add up...and surprisingly they add up fast.

Park at the far end of the lot instead of a close space. Walk around the entire mall before you hit any stores. Do crunches during commercials. Walk every morning before work - even if it's only for five minutes. Spend 10 minutes of your lunch break walking. Get a step or a machine and MOVE while you watch tv or a movie.

Basically you've got to add more movement - and virtually everything counts - to your day, every day. Good luck!

 

[creamofwheat]

Thanks for the super quick response.

I already do a bunch of walking...I have to walk around campus all the time from class to class. I'm good in that department. I also make an effort to take stairs instead of elevators and park at the far end of the parking lot. So I am starting to do the things you mentioned, and I think I am ready to kick it up one notch...get myself to the gym and doozy around on the elliptical or stairmaster or whatever.

I'll definitely start doing crunches doing commercials though (when i get the chance to watch TV), that was an awesome suggestion. Again, thanks for the suggesions and I shall definitely take them to heart.

 

[gecko3s]

Do ten pushups as soon as you get out of bed, and ten right before you go to bed...It's quick, and it will help a bit...once you get used to ten you can start to up the amount gradually

 

[CameronMartz]

You have great goals! It is very difficult for me to take some of my clients' focus away from the scale- it's such a poor measure of fitness. Plus, you already see the link between your fitness and your diving.

"Acclimation" is the term used to describe the first phase of response to a new exercise program, and most newbies skip it. <g> I have a series of workouts I post at http://www.divefitness.com/html/workouts.html, and the "Zero to Hero" workout is something you might be interested in looking at. The name is in jest, and the workouts that I post each week (mostly) can be more than what you want to do when you first start out, but you can use them as a framework and cut back a bit for the first few weeks.

Whatever you choose to do, make sure that you balance activity with recovery- exercise makes us weaker, recovery makes us stronger. Don't get too caught up into running vs. elliptical vs. swimming, etc., though Stairmasters can be much harder on your knees than running. Just pick something that you think you'll enjoy and stick with.

Your program should include elements of endurance and strength training. These can be split into relatively distinct workouts or combined, like Coach Izzy talks about in many of his posts.

Lastly, make sure you don't just peg a heart rate/intensity and grind away for "x" amount of time. Our bodies adapt best when our intensities vary during our workouts. This can come from intense circuit training, or it can come from using the programs on whatever cardio machine you end up on, if you do your cardio inside.

I'm sure Coach Izzy will chime in before long, as well. Know that you're in the right place to get the advice you seek. <g>

Cameron

 

[Darnold9999]

Find something fun that is exercise at the same time.

For me, when I was a lot younger it was martial arts. Two or three evenings a week - down to the local dojo for a workout, training and sparring. Loved the sparring, hard to worry about work/exams/life when someone is trying to hit you repeatedly. Sort of focuses the mind . A good class will get your cardio up, strength up and your body awareness will be phenominal - all of which translate into a better diver. You don't have to buy into the whole belt testing, tournament competition stuff, and there is a dojo that you can work out anywhere you go in the world.

Not to say that martial arts is the answer for you, you need to find something that works for you. Too many people decide to go to the gym and sit on boring machines to get into shape - and last a very short time because it is so boring.

Now that my body can't take the stress of the martial art I was involved with I use a stationary bicycle to keep the cardio up. In fact I have to figure out a way to read scubaboard and post while riding. This board is taking way too much of my day but I am learning a lot

 

[coach_izzy]

Thanks Cameron! Let's see, you've the desire, but you need the guidance. You seem to get a bit too enthusiastic, and then stop. You described your problem, but at the same time, your problem contains its own solution. Are you overdoing it? Well, then chill a little... Seriously! If it's guidance that you seek as to what to follow, I will endorse Cameron's book and the programs in his site. If you follow the routines with focus, and allow your body to recover properly, you CANNOT go wrong. Initial soreness is normal during the adaptation stage, but if you're overly achy every session, then you're not recovering properly.

So, my friends, here is a plea for help. Can anyone suggest a good workout routine to get me into it (and no running...it hurts my knees somewhat)? ...

Once again, get Cameron's book and compliment it with sessions from his site. You cannot beat what you get for the buck! If you want something more customized, hire a good trainer or conditioning coach. If your school has a department of exercise science, they can put you in contact with students who'll be more than happy to guide you, even the faculty itself may help.

Nothing wrong with running, IF YOU ARE CONDITIONED for it. The reason your knees bother you when running is because you're running way past your current capacity, unless of course, you've some orthopaedic conditions you have not described.

I would also like to add that there's no such thing as "A routine". There are no "routines" to lose weight, there are no "routines" to get stronger and leaner, and so forth. Thinking so generalizes entire groups of people with different genetic make-ups and social\behavioral factors, and as we know, there's no universal "routine" that will produce results for everyone. THERE ARE guidelines, however and benchmarks that help professionals put programs together, and keep in mind, that when properly done, good, individualized program designing is a complex, lengthy process. The guidelines also serve to put programs together for specific populations that have similar performance goals. Hence, you have general programs for soccer players, wrestlers, football players, and yes that includes divers. Those general programs are an excellent start and can take you VERY far if you do them properly. However, if you're looking for an individual program, keep in mind that assesments need to be made and data gathered. In that case, be prepared to pay the conditioning specialist. True, individualized, periodized programs don't come free (unless your better half is involved in the field )

I should probably add that I am not looking to lose weight, and yes I am ok with potentially gaining a few pounds of muscle weight. I am just looking to get in shape in a healthy, productive manner.

Ahhhh! How refreshing to hear that! :14: I cannot tell you how tiresome the "I don't want to get bulky" BS gets. One of the reasons I love working with athletes is that although they focus 100% in their performance, They look a lot better than any typical "fitness enthuasist" I've ever met. Awesome goal, to be well conditioned and functional! The aesthetics will come along as long as you watch your nutrition and recovery.

It was also mentioned to do little things here and there. That's all and good and productive but only during the beginning stages, which should not last anymore than 5 months (in your age group) if you're consistent. Crunches during commercial breaks? Why? Any good reason in particular? Why not jumping jacks instead? Or Split squats? Or Jumping Split Squats? Or Russian twists? You've a lot more productive options than crunches. Keep in mind that I mentioned that this "Doing a little here, and there" will be good for only a few months. The younger you're, the faster you recover, the shorter this period. After that, you will really need to push to new tresholds to keep improving. You can either waste 3 hours of mediocre, or below mediocre work in one day, or you can have half hour of productive, challenging work. Besides, I don't think that obsessing over miniscule activities to burn calories is a healthy way to live. Again, this applies only once you're past the initial stages.


I would like to conclude by saying and emphasizing to be "PATIENT". You can only provide the best environment for your body to develop, but you cannot force it to develop faster than nature intended for your particular physiology. When will you see results? Only experimenting will reveal that, but what's for sure, is that your results will not happen overnight, or in a week, or even a month. So work hard when you have to, but also keep a cool head. Best of luck and Back to you Cameron!

 

[creamofwheat]

Wow, thank you Cameron and coach Izzy!

Cameron, your book is available for purchase on the website? I'm sure I can answer my own question once I peek around your site a bit more. And from the looks of it, it looks like it's what I'm looking for.

Coach Izzy, some really helpful information. And yes, I definitely lack in the patience department. I have the "I want to see results and I want to see them NOW" mentality, which I know I have to ignore. Results will come with time, but only if i keep up. Hmm, it's a battle between what i KNOW and what i WANT. My silly want side of things is just gonna have to suck it up.

Darnold, i fence. Only about once a week, and only during the school year, but it's pretty fun and i quite enjoy it.

 

[alcina]

FWIW - anytime you teach yourself that moving is preferrable to sitting on the couch, it's a good thing, IMHO. So crunches, jumping jacks, vacuuming, running to the end of the driveway and back - whatever...the point it to make your lifestyle more active.

And knowing that you don't have to put an hour (insert time period here) block of time each day (insert desired number of days here) aside solely to keep fit helps make it become more about maintaining a healthy lifestyle forever, not just until you reach a particular goal. So you can have those days and blocks of time, but also not feel like a failure when you don't.

Again, my sincerely HO ... my theory is get out there and do stuff

 

[Fish_Whisperer]

http://bodyforlife.com

It's a fun and comprehensive program, especially if you're just starting out. It combines nutrition and the reasons behind it, as well as cardio and resistance training, with easy-to-follow training regimens. Good luck! You'll feel better, look better, have more energy, and instead of drudgery, you'll find yourself and your body looking forward to your workouts. If something happens in the middle of the week, (business trip, etc.) don't let yourself fall out of training. Just pick it up again when you get back. How you take care of yourself in your twenties and thirties is the key to how you will feel in your forties and fifties.