Exercise Advice

[RALFFERS 0]

OK, so it has been some time now that I've been working out on a consistent basis, and although I'm starting to see results of my efforts slowly show I still find myself wondering if my workout routine is as effective as it could be, or can it be improved. Although I now see other benefits, such as my legs feeling stronger and being able to walk straighter, the main focus is to still to be able to skydive. That said, when I was in the tunnel back in November, Chromy's major concern was my difficulty arching... Subsequently, I was told what to work on to fix the problem & I wasted no time in concentrating my exercise routine on my abdominal muscles. However, I try to also balance it out, in that I also workout all other parts of my body; 1 day I work on my upper body, the next I do lower, with a combination of some arm training - I'm also going to start swimming again soon.

Now, I have noticed tremendous improvement in my body position (I periodically check it on the floor) and want to continue down that path, yet I wonder if my routine is as effective as it could be... I was advised to workout 1 portion of my body 1 day & the other the next as to not strain 1 set of muscles too much - I'm positive this is good advice, nonetheless I actually feel guilty on the days I don't workout my abdomen. . I go back to the tunnel sometime between May & June, and while I'm OK if my "A" has to wait another season, but I would feel a great sense of accomplishment if I could work on & get it before the 2008 season closes. I'm not going to comprise safety to meet a deadline though.

So my question to all you exercise gurus is this: should i continue my present routine, or could i continue to mix it up day to day as I have been doing, but concentrate on my mid-section a little bit more to help me with the arch better & faster?

~Thanks...

Dialogue/commentary between Divot, Twardo & myself -

"from your first Oshkosh when the three of us were riding to or from one of

[hungarianchick 0]

If you want to achieve overall fitness, your best bet is to change your routine up frequently to challenge your body. Do something different at least weekly. This way you also avoid boredom. For me the best workout is boxing, hands down. It's cardio and core strengthening all in one. Hit the heavy bag or spar with a partner for a few rounds.
If you want to focus on your core strength, you may want to familiarize yourself with the BOSU
http://www.bosu.com You can do all your basic moves or free weights while standing on it, thus improving balance and core strengths.

"I love cooking with wine. Sometimes I even put it in the food."

[Butters 0]

Abdominal muscles can be exercised everyday.

"That looks dangerous." Leopold Stotch

[iamsam 0]

It sounds like you need to incorporate some kind of exercise that promotes flexibilty.

Have at look a Yoga or Tai Chi, I do the latter and can touch my toes again for the first time in decades, equally I can arch like a mother too.
And it's good for your soul
At the very least make sure you do a good set of warm up/down stretches.

but what do I know

[tigra 0]

I love the Bosu ball, and so does my trainer. I spent a lot of time on it last night! If I was better about working out at home, I would consider shelling out the cash for one but I'm afraid of spending $100.00 on something I won't use at home.

[RALFFERS 0]

You're right, I do need to incorporate some stretching in; someone on here mentioned yoga to me before, & it in fact is a great idea - I looked into it some. Unfortunately, from my observations, yoga requires the ability to stand without holding onto anything & this is problematic for me because i walk with crutches (for now anyway.) Unless there is something I could do (I'm sure there is) ina sitting position?...

Dialogue/commentary between Divot, Twardo & myself -

"from your first Oshkosh when the three of us were riding to or from one of

[Lokhmaty 0]

Forget about just abs...
Do the base - Deadlift, squat, benchpress. Free weights only. No other supportive junk. Just these workouts. One exercise per workout. If you do deadlift today, do deadlift only, do it hard. Control your technique.
Got questions? Feel free to ask.

[rehmwa 2]

you can, and should, do cardio and core (abs and lower back) and flexibility every day - some women fitness experts also say to do calves everyday - those all recover very easily once you get started - flexibility is for life too and more important every year - (my worst fitness area)

for weight training I have three workouts that I do twice a week (so 6 days can be covered if you don't double up)

1 - chest and tris
2 - legs and shoulders and rotator cuffs
3 - back and bis
(In that order such that the cuffs get a rest before chest workout)

it's pretty good if you want a set plan

But as noted above - it's even better to mix it up and change exercises frequently - even if you maintain the same top level plan one can mix up the exercises within the 3 groups

just being active is huge

...
Driving is a one dimensional activity - a monkey can do it - being proud of your driving abilities is like being proud of being able to put on pants

[RALFFERS 0]

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Got questions? Feel free to ask.

yeah, ummmmmm - can you repeat whatever you just said in English? Is there like a "Exercises for Dummies" book I could read?

Dialogue/commentary between Divot, Twardo & myself -

"from your first Oshkosh when the three of us were riding to or from one of

[Unstable 9]

I'm 100% for exercise. Some of my opponents may argue that exercise, does in fact, lead to tiredness, fatigue, sweating, and lack to time to watch television.

However, my stand if firm. I'm for it.


[/soap box]

=========Shaun ==========

[Remster 30]

You are obviously a tool bought by the exercise-industrial complex. Your stand on this issue is squewed by your obvious bias caused by the generous contributions to your coffers by these evil entities.

You, sir, are tained.

Remster

[wmw999 2,372]

There is chair yoga that you can probably look for. Stretching will help in the long run; it gives your muscle more range, and is very good for balance.

You can do it "right," or (if you're like me and would rather make shit up), you can just figure out which directions you should stretch your body to stretch your muscles. Front, back, sideways, extremities, neck, abdomen -- yup, as many as you can manage. I stretch pretty aggressively once a week, and almost never otherwise. With just that, I don't have a problem with muscle soreness pretty much no matter what I do.

Good luck, and keep it up. The "wrong" exercise, done consistently, is likely better than a "right" exercise that you don't do because you hate it.

Wendy W.

There is nothing more dangerous than breaking a basic safety rule and getting away with it. It removes fear of the consequences and builds false confidence. (tbrown)

[skymama 35]

My Chiropractor gave me a good exercise to strengthen my core and alleviate lower back pain, maybe it will help you. Just lie on the ground on your stomach with your arms and legs out straight like Superman. Next, lift your arms and legs a few inches off the ground and try to hold it for 30 seconds. Repeat if you can. Try it, it's harder than it sounds!

She is Da Man, and you better not mess with Da Man,
because she will lay some keepdown on you faster than, well, really fast. ~Billvon

[Unstable 9]

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You are obviously a tool bought by the exercise-industrial complex. Your stand on this issue is squewed by your obvious bias caused by the generous contributions to your coffers by these evil entities.

You, sir, are tained.

Never! My political stand on the issue has always been running around in circles! For at least 20 minutes a day! I have taken no exercise-industry related campaign money, and I usually stuff my bills full of pro-exercise riders, just like Hilary Clinton just not as evil!

=========Shaun ==========

[cderham 0]

break-up your Ab workout over 3-4 nights. With rest days inbetween. U can do 2-3 different exercises per night (10-15 minutes) working abs and obliques harder then a full day work out.

Chris
It's Jimmy Time!!
http://www.facebook.com/pages/Team-Fast-As-Fuck/6099474213

[Broke 0]

Rowing machine

Divot your source for all things Hillbilly.
Anvil Brother 84
SCR 14192

[Andrewwhyte 1]

I fail to see where strengthening your abs will improve your arch. Work on increasing ab flexibility if you want a better arch. I work on ab strength in the vain hope of decreasing my minimum fall rate.

[simplyputsi 0]

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My Chiropractor gave me a good exercise to strengthen my core and alleviate lower back pain, maybe it will help you. Just lie on the ground on your stomach with your arms and legs out straight like Superman. Next, lift your arms and legs a few inches off the ground and try to hold it for 30 seconds. Repeat if you can. Try it, it's harder than it sounds!

what outfit do you wear while doing this though?

Skymama's #2 stalker -

[Broke 0]

As long as you use the full range of motion in your work out routine it will increase your flexability

Divot your source for all things Hillbilly.
Anvil Brother 84
SCR 14192

[skymama 35]

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what outfit do you wear while doing this though?

Gym shorts and a sports bra. How's that work for you?

She is Da Man, and you better not mess with Da Man,
because she will lay some keepdown on you faster than, well, really fast. ~Billvon

[simplyputsi 0]

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what outfit do you wear while doing this though?

Gym shorts and a sports bra. How's that work for you?

Fine, just Fine.

Skymama's #2 stalker -

[airtwardo 7]

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what outfit do you wear while doing this though?

Gym shorts and a sports bra. How's that work for you?

I for one would LOVE to see Ralph in a sports bra!

~ If you choke a Smurf, what color does it turn? ~

[RALFFERS 0]

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what outfit do you wear while doing this though?

Gym shorts and a sports bra. How's that work for you?

I for one would LOVE to see Ralph in a sports bra!

Patients my friend, patients.

Dialogue/commentary between Divot, Twardo & myself -

"from your first Oshkosh when the three of us were riding to or from one of

[RALFFERS 0]

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I fail to see where strengthening your abs will improve your arch. Work on increasing ab flexibility if you want a better arch. I work on ab strength in the vain hope of decreasing my minimum fall rate.

I have not only had my coach tell me to work the abs, but my Navy ROTC instructor from high school tell me that the stomach muscles are responsible for improving one's arch. I'm not about to question either of those people, especially Chromy - I feel very privileged to get to work with him and couldn't ask for anyone better (because that's simply impossible. I've been doing as I've been told to and see the effects already.

I know that flexibility & ability to relax is equally &crucially important as well; 1 machine in the gym (you sit on a sit, separate your knees, set a pivot point & desired amount of weight & twist your pelvis from side to side) helps me loosen up my lower back thus making it easier to arch.

Dialogue/commentary between Divot, Twardo & myself -

"from your first Oshkosh when the three of us were riding to or from one of

[simplyputsi 0]

I don't want to give out the wrong advice here, but ummm it sounds like you are trying to bend over backwards for your arch. And well although a nice deep arch is good, it's not the end all be all of skydiving.

Get to where you think is safe for you though.

Skymama's #2 stalker -