« previous next »
Pages: [1]   Go Down

Author Topic: CrunchyMama's workouts  (Read 1028 times)

Offline CrunchyMama

  • Corporal
  • *
  • Posts: 42
  • Karma: 0
    • View Profile
CrunchyMama's workouts
« on: July 27, 2010, 09:39:10 AM »
Right now I am just working my way through the couch to 5K program....again. Today, I am on week4 day3. I am running for distance (rather than  time) so when I am done, I'll be able to run 3 miles. Then I plan on starting the 10K program.

We (running buddy and I) are running every other day - which is a little faster than the normal C25K program, but we should be OK. Esp. since we are running on a squishy track.

I have several short term/intermediate fitness goals. The first is to complete the C25K. I have a 5K race in October and will also probably do one Thanksgiving morning. I used to train for triathlon and did a few sprints. The races were OK, but really I just loved the training. I love to swim and am working towards getting back in the water. I used to swim with out local masters 5-7 times a week. 3 times a week is a solid goal now... Babysteps. Eventually, I hope to start biking again, also. I would like to ride once a week.
Logged

Offline arthurb999

  • Lieutenant
  • ***
  • Posts: 269
  • Karma: 9
    • View Profile
Re: CrunchyMama's workouts
« Reply #1 on: July 27, 2010, 10:03:24 AM »
I'd highly recommend you add a strength training session once a week to your routine.
Logged

Offline CrunchyMama

  • Corporal
  • *
  • Posts: 42
  • Karma: 0
    • View Profile
Re: CrunchyMama's workouts
« Reply #2 on: July 27, 2010, 10:36:16 AM »
Quote from: arthurb999 on July 27, 2010, 10:03:24 AM
I'd highly recommend you add a strength training session once a week to your routine.

Is this something that can be done at home with a yoga ball and a few handheld weights. I think I have 5 and 10 pounders. I don't want to join a gym until I am swimming again, then I can buy the membership to the pool/gym.

What would you recommend for beginning strength training?
Logged

Offline Il Capo

  • General
  • ****
  • Posts: 1096
  • Karma: 55
    • View Profile
Re: CrunchyMama's workouts
« Reply #3 on: July 27, 2010, 10:56:03 AM »
5 and 10 pounders are too light.
A heavy stone or a sandbag will suffice if you don't want to go to a gym. Stone = free (usually). Sandbag = need to buy or build your own.
Logged
Any idiot can get on a treadmill and watch TV and then take great pride in the fact they've exercised.
Mark Rippetoe

Offline phrakture

  • Global Moderator
  • General
  • ****
  • Posts: 1275
  • Karma: 64
    • View Profile
    • Email
Re: CrunchyMama's workouts
« Reply #4 on: July 27, 2010, 11:40:37 AM »
Quote from: CrunchyMama on July 27, 2010, 10:36:16 AM
Quote from: arthurb999 on July 27, 2010, 10:03:24 AM
I'd highly recommend you add a strength training session once a week to your routine.

Is this something that can be done at home with a yoga ball and a few handheld weights. I think I have 5 and 10 pounders. I don't want to join a gym until I am swimming again, then I can buy the membership to the pool/gym.

What would you recommend for beginning strength training?

Don't workout with those weights. There's some CW about suggesting that women shouldn't lift anything over 10 pounds. This is garbage (see the "Bulky women" thread I started). Lifting really heavy things will not make you bulky - you need testosterone for that.

If those are all you have available, bodyweight is your best bet - pushups, squats, burpees, things like that. Try taking a look at simplefit or watch Mike Rowe demonstrate a burpee
Logged


Offline CrunchyMama

  • Corporal
  • *
  • Posts: 42
  • Karma: 0
    • View Profile
Re: CrunchyMama's workouts
« Reply #5 on: July 27, 2010, 12:19:00 PM »
Quote from: phrakture on July 27, 2010, 11:40:37 AM
Quote from: CrunchyMama on July 27, 2010, 10:36:16 AM
Quote from: arthurb999 on July 27, 2010, 10:03:24 AM
I'd highly recommend you add a strength training session once a week to your routine.

Is this something that can be done at home with a yoga ball and a few handheld weights. I think I have 5 and 10 pounders. I don't want to join a gym until I am swimming again, then I can buy the membership to the pool/gym.

What would you recommend for beginning strength training?

Don't workout with those weights. There's some CW about suggesting that women shouldn't lift anything over 10 pounds. This is garbage (see the "Bulky women" thread I started). Lifting really heavy things will not make you bulky - you need testosterone for that.

If those are all you have available, bodyweight is your best bet - pushups, squats, burpees, things like that. Try taking a look at simplefit or watch Mike Rowe demonstrate a burpee

I'm more worried about dropping it on the rock on my toes than bulking up. That and I wouldn't know what to do with it. I can do pushups though. Thanks - I'll check out the post you mentioned.
Logged

Offline arthurb999

  • Lieutenant
  • ***
  • Posts: 269
  • Karma: 9
    • View Profile
Re: CrunchyMama's workouts
« Reply #6 on: July 27, 2010, 12:33:33 PM »
A simple circuit of pushups, squats, pullups and pike presses nonstop for 20 min should be fine to start with.  All with just your own bodyweight.

Substitute bodyweight rows for pullups if needed.

When that gets too easy or you join a gym, let us know and we'll change it up.
Logged

Offline phrakture

  • Global Moderator
  • General
  • ****
  • Posts: 1275
  • Karma: 64
    • View Profile
    • Email
Re: CrunchyMama's workouts
« Reply #7 on: July 27, 2010, 12:56:31 PM »
Quote from: arthurb999 on July 27, 2010, 12:33:33 PM
A simple circuit of pushups, squats, pullups and pike presses nonstop for 20 min should be fine to start with.  All with just your own bodyweight.

Substitute bodyweight rows for pullups if needed.

I'd even go so far as to say: start with JUST pushups and squats. These will likely be hard enough for you to begin with, if you have only 10lb weights. Make sure to do you squats flat footed, and keep you back straight. Look on youtube for some tutorial videos on proper squatting. Maybe alternate sets of 10 squats and 10 pushups. You can do knee pushups for a bit until you're able to do real pushups.

When those start getting easier, then add in pullups and pike presses. Possibly glute-hamstring raises, and calf raises.
Logged


Offline CrunchyMama

  • Corporal
  • *
  • Posts: 42
  • Karma: 0
    • View Profile
Re: CrunchyMama's workouts
« Reply #8 on: July 27, 2010, 03:43:27 PM »
Thank you both! I'll give this a try - probably just the push ups and squats to begin with. I can't do a pull up yet.
Logged

Offline arthurb999

  • Lieutenant
  • ***
  • Posts: 269
  • Karma: 9
    • View Profile
Re: CrunchyMama's workouts
« Reply #9 on: July 28, 2010, 06:30:45 AM »
Substitute a bodyweight rows for pullups.  for every workout, you want to do a push, pull and squat motion. 

Push:  pushups, dips, pike press
Pull: pullups, bw rows
Squat:  bw squat, lunge

You can mix it up each workout. 
Logged

CAVEMANforum - The most popular Paleo diet and caveman exercise discussion site

Re: CrunchyMama's workouts
« Reply #9 on: July 28, 2010, 06:30:45 AM »
Pages: [1]   Go Up
« previous next »
 

CAVEMANforum | CAVEMANwiki New!