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Fitness Gurus: Help, advice needed ?!?!?!?

post #1 of 17
Thread Starter 

 Hi everyone and thanks for reading!!!

 

In order to get back in shape, like most of us I am trying too..

 

Below are some of my results, just want to know:

 

-are they good

-average

-or i can do better

 

LMK what you think.

 

Running. I  run a mile slightly  below 6 min...

 

I run 5 miles in about 33.5min..

 

Plank: I can stay in a plank position as long as 3.5 min

 

Wall sit:  I can do a wall site for as long as 3.5min too.....

 

There a few others, that I do often, but these are pretty simple to observe and  easy to follow, when going to the gym isn't an option for now..

 

I am 42; 5'10"; 170-175 lbs.

 

Thanks again, Andy.

 

 

post #2 of 17

I think those results are pretty good. 5 miles is just shy of a 10k, so you're probably hitting about a 38 min 10k time if my math on the fly is decent. That's not elite range but definitely better than average. 

 

Those are also good times for planks and wall sits.

 

Now what  I do think is that if you can hold a wall sit and a plank for that long, that you've past the point of those exercises being useful for you.

 

Once my clients can plank for 2 minutes, I move them on to something more challenging.

 

I never have my clients wall sit (I think there are better options), but if I did, I'd progress them once they passed about 2 mins.

 

I would also respectfully suggest that if that's all you're doing, then you should consider a training upgrade. 

 

Elsbeth 

post #3 of 17
Thread Starter 

Thanks for your time to answer my silly request , Elsbeth...

 

I am not the runner person, but I have to since I want to be in good shape.. My times also would be faster, if I ran on reg. track and be pretty much well warmed up/not the case when I clocked that time/...... 

 

Anyways, what would you suggest next/ if it isn't too much to ask... If you provide some links would be great... Some plyo,  balance and streching are on my list'

I want to keep it simple:

- no gym; no special or big exercise machines. I can't keep or buy anything right now...

I also subscribed to your You Tube channel some time ago..... Watched all the vids and did some of them...

 

Thanks again, Andy.

post #4 of 17
Since you have what sounds to be a foundation, I advise looking into some plyo, single limb work & get yourself a kettlebell!!!!
Let us know your next steps!
post #5 of 17
Thread Starter 

Thanks for taking a time to reply, Brian...

Could you give something specific and kind of simple... 

 

Regards, Andy.

post #6 of 17

Do you have an upper body?

post #7 of 17
Thread Starter 
Quote:
Originally Posted by surfacehoar View Post

Do you have an upper body?



What do you mean???

I have upper body OK for 42YO, but I am not a body builder... I am skier...

 

Suggestions are always welcome...smile.gif

 

Thanks.

post #8 of 17

Pushups? Pullups?

post #9 of 17

Sounds like you're pretty fit. However, there are a few things I can think of to make your basic workout points better. When it comes to running, it's a great idea. If you can find a location where safety permits, try throwing in some stints of running backwards. Running creates its greatest resistance on the hamstrings. Running backwards will create resistance on your quadriceps. Take your wall sits a little further, and do them while you are on a soccer ball. Anything you can do to interrupt your balance will force your core muscles to fire as you work out. Strengthening your core improves your balance, which improves your skiing. I'd also throw in some squats, with our without weight, depending on your relative strength and fitness. 

post #10 of 17
Quote:
Originally Posted by andy4g63 View Post

Thanks for your time to answer my silly request , Elsbeth...

 

I am not the runner person, but I have to since I want to be in good shape.. My times also would be faster, if I ran on reg. track and be pretty much well warmed up/not the case when I clocked that time/...... 

 

Anyways, what would you suggest next/ if it isn't too much to ask... If you provide some links would be great... Some plyo,  balance and streching are on my list'

I want to keep it simple:

- no gym; no special or big exercise machines. I can't keep or buy anything right now...

I also subscribed to your You Tube channel some time ago..... Watched all the vids and did some of them...

 

Thanks again, Andy.


I'd suggest single leg squats, pushups, pullups, side planks and ideally learn to deadlift and find something to deadlift.  And throw in some intervals into your running. 

 

There are better ways, but they would require a gym or some more equipment. And ideally a plan based on your body. 

 

Elsbeth

 

post #11 of 17
Thread Starter 
Quote:
Originally Posted by evaino View Post


I'd suggest single leg squats, pushups, pullups, side planks and ideally learn to deadlift and find something to deadlift.  And throw in some intervals into your running. 

 

There are better ways, but they would require a gym or some more equipment. And ideally a plan based on your body. 

 

Elsbeth

 

That is great... I am on it.. Thanks Elsbeth...
 

 



Quote:
Originally Posted by freeski919 View Post

Sounds like you're pretty fit. However, there are a few things I can think of to make your basic workout points better. When it comes to running, it's a great idea. If you can find a location where safety permits, try throwing in some stints of running backwards. Running creates its greatest resistance on the hamstrings. Running backwards will create resistance on your quadriceps. Take your wall sits a little further, and do them while you are on a soccer ball. Anything you can do to interrupt your balance will force your core muscles to fire as you work out. Strengthening your core improves your balance, which improves your skiing. I'd also throw in some squats, with our without weight, depending on your relative strength and fitness. 


Will do too... Looks like I have to buy some weights..

Thanks for your time..

 



Quote:
Originally Posted by surfacehoar View Post

Pushups? Pullups?


Thanks I am already on it...

 

Cheers to all, Andy..

 

post #12 of 17
Quote:
Originally Posted by andy4g63 View Post

Thanks for taking a time to reply, Brian...

Could you give something specific and kind of simple... 

 

Regards, Andy.



Simple Ok:

 Plyo: High jumps from a squat 10x 20 second rest ; reps to fatique

         Depth jump from a 8" box, squat & leap ; to fatigue

         Run 10 feet, jump, jump, jump...repeat

 

 Single leg: eccentric lowers from a step, tap the heel ; 15 times each

                 one leg rebound (bounce ball /med ball over head from 1 leg) 15 reps per side, 10 second rest... to fatique

                 Bird dips 10x per side

                 Figure 4 leg jumps (ala MC hammer!) 10 times per side, 10 second rest... to fatigue

                 Clock drill : stand on one leg, bend over & tap each number...as slow as possible

                 1 leg sport cord hops.....away & toward

 

  KettleBell!!! Swings /catch

                   Snatches

                   Gladiator presses

                   Turkish Get Ups

                   Windmills

                   Clean / press / jump

                   Figure 8 followed by a 180 degree jump

 

        All to fatique + 5 reps!

 

Then start w/ the KettleBell stuff on one leg!!

 

  

 

post #13 of 17
Thread Starter 

Awesome, that is what  I needed  icon14.gif, while some people already have this:snowfalling.gif

post #14 of 17
Quote:
Originally Posted by andy4g63 View Post

 Hi everyone and thanks for reading!!!

 

In order to get back in shape, like most of us I am trying too..

 

Below are some of my results, just want to know:

 

-are they good

-average

-or i can do better

 

LMK what you think.

 

Running. I  run a mile slightly  below 6 min...

 

I run 5 miles in about 33.5min..

 


eek.gif Wow!   I wouldn't run a mile, let alone 5, even if a bear were chasing me!  Congrats.  Amazing.  Of course, maybe that's because I know bears can run faster than I can.  Your running is pretty good for ordinary folk, but you can forget about making the Olympic team.  Check running off your list; you're there.

 

Plank and chair sit have lots of room for improvement; maybe all that running has made your body into an efficient running machine to their detriment (wink.gifx1/2 ) . However, I wouldn't bother working on the plank, just do pushups with good form and gradually build up the number you do.  Don't rush it; it's easy to overdo it straining for that last one.  Ditto the chair, just do other exercises.

 

Edited to add: I forgot the title; I'm no fitness gury, in fact I have no fitness qualifications at all except for a lowly shodan (lowest black belt level attainable in karate), that I got back in '86.

 

post #15 of 17
Quote:
Originally Posted by Ghost View Post


eek.gif Wow!   I wouldn't run a mile, let alone 5, even if a bear were chasing me!  Congrats.  Amazing.  Of course, maybe that's because I know bears can run faster than I can.  Your running is pretty good for ordinary folk, but you can forget about making the Olympic team.  Check running off your list; you're there.

 

Plank and chair sit have lots of room for improvement; maybe all that running has made your body into an efficient running machine to their detriment (wink.gifx1/2 ) . However, I wouldn't bother working on the plank, just do pushups with good form and gradually build up the number you do.  Don't rush it; it's easy to overdo it straining for that last one.  Ditto the chair, just do other exercises.

 

Edited to add: I forgot the title; I'm no fitness gury, in fact I have no fitness qualifications at all except for a lowly shodan (lowest black belt level attainable in karate), that I got back in '86.

 



 

actually, humans can out run almost anything over long distance.  The fastest Human marathons would easily beat a bear over many miles, but we would lose the short race. At a marathon length we would be as fast as a horse believe it or not, and at 24 hour pace we are the kings. Nothing in the animal kingdom can match us for multiday jaunts.

 

Remember at one point in time not only did we have to survive by not being eaten, but we also had to kill prey. Early humans and some tribes to this day simply catch pray by wearing it out with very crude weaponry. 

 

 

post #16 of 17

hijack.gif^^ trouble is the race with the bear wouldn't last 5 minutes. smile.gif

 

Wolves are pretty good at the multi-day running thing, IIRC.

post #17 of 17

one exercise i've read which is so similar to skiing and used in alot of ski camps is actually running downhill, side to side, mimicking the skiing you do...it is that same leg burn against gravity and muscle development critical for skiing...i'm not of course ignoring the other important elements of polymetrics, flexibility, strength and stamina, and aerobic development too.

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