Originally Posted by Phil Pugliese
here is the deal. I am sick and tired of being sick and tired. My wife and I signed up with a gym that is waling distance from teh house, Golds Gym. For the past 2 weeks I have been there every day but two, because it works well with my schedule. I can get there an hour at a time so I would like a ski specific routine for strength and weight loss. I am up to 200 and I would like to get down to 180 for my frame. I ahve been doing cardio on the elyptical and also on the stepper plus crunches too. Let me know what machies and reps I should be doing to fill my hour. I want to leave nice and sweaty at the end of it.
No simple answer, Phil; a lot depends on finding exercises that work for you, where work for you means you'll keep at it. There's an endorsement for mixing things up.
Personally, I love the bike
. No traffic, no stops, and I can keep my heart rate up without the pounding my legs got during my running days back in my 20's and early 30's. If you've never done it, or done it kind of haphazardly, try getting on the bike, going for half an hour. Keep the RPM's in the 85 range, maybe 90, but start at mid-80-ish until you get used to it. When I'm riding, I'll move up a "gear" when I'm moving into the 95 RPM range, then keeping it at least 85 RPM's, and so on, moving up a gear as the RPM's again reach the mid-90's. I'm using the first 10-12 minutes warming up to the next segment, in which I go pretty hard for at least 40 minutes, then cool down for 10-12 minutes before calling it a ride.
Don't get ahead of yourself though. Familiarize yourself with the machine and how it feels. Get a feeling for what a FULL pedal-stroke is.
If I say anymore, I've said too much.
As I said, my legs stay very strong and the lungs and heart benefit, and I'm not pounding my knees and ankles with the running (though I'll toss in a slow, uphill 40-minute slog on the treadmill once a month or so).
For power I do leg presses and hamstring curls
on my leg day. Ask someone at the gym - I'm also a Golds member - about the machines and proper movements. Or ask here again if it interests you. Leg press rather than squats because I get a better stretch and they are friendlier to my knees than squats. I simply find them much more user-friendly, and they produce results.
I do calf raises
on my bike days, right after the ride.Crunches
on the machine two, three times a week. Keeps the core strong and your lower back will thank you.
This is a start; there's plenty more. You didn't mention looking for upper body strength so I'll leave that alone. But bench presses are great for basic strength upkeep and hitting the back here and there comes in handy for that poling across the occassional interminable flat section. Start with a weight with which you can do 10-12 reps and do three or four sets with that weight. As you progress, you may start adding a bit of weight for each set, but that's down the road. Right now you just want to get your body accustomed to lifting and doing it with good form.
If growing your "guns" interests you, arm curls will hit the biceps.
Take a look at the bike. TONS of world cup skiers live on the damn thing, for a good reason. If you get into it, your skiing will really step up; not just because you're stronger and have more wind, but because of increased confidence in your instrument.
Last, DO NOT OBSESS about the readings on the scale. Want to lose weight? Fine, but know that it WILL come off. Get in touch with how you FEEL; it's more important in the context of your question than how much you weigh.
If you're serious, you'll need to address whatever dietary issues
that may exist. Love the sodas? Gotta cut 'em out or at least way back.
Just get used to the routine of making the gym a part of your life; don't apply too much performance pressure. Showing up is a great start; the rest may well take care of itself. (It's the showing up part that tends to be the big obstacle.)
Last, don't underestimate the benefits of good, brisk walks
, keeping the tempo up. Great for burning calories; good, too, for the mind.