4 ms·

Get in Shape #4: Trust Your Training, Trust Your Equipment

11 points by wumi 18y ago

jraines 18y ago
You only need to train 90 minutes a day if you're going to be in some pretty serious -- not elite, but serious -- athletic competition. If you're not already lifting weights, this will do you pretty good for about 4 months (no weights needed): As many times as you can in 20 minutes, 3x a week: 10x deep squats 10x pushups 6x pull-ups (you may have to buy a doorway pull-up bar) If you can't do 6 pull-ups, start with a lower number and work your way up. After 20 minutes of that finish with 10 minutes of abs & stretching. Go on a 20 minute run 3x a week. Stretch afterwards. This regimen will take up just over 2 hours from your week, but I promise it will make a big difference.After 3 months of this you'll be pretty bored with it. If you want to save money on a gym membership and/or free weights of your own, buy a kettlebell & Google some workouts for that -- good stuff.
- deleted 18y ago
  [deleted]
- edw519 18y ago
  Excellent advice! I jogged and lifted weights for years. Then I got serious and started a program like this. Try 500 of these Hindu squats: http://www.youtube.com/watch?v=jPSVpo4mzNI http://www.youtube.com/watch?v=jPSVpo4mzNI Then 100 of these Hindu pushups: http://www.youtube.com/watch?v=NcW61Bb8uOo http://www.youtube.com/watch?v=NcW61Bb8uOo Add in a chinup bar and some 5 Rites: http://www.youtube.com/watch?v=APzA1W68y1E&feature=related http://www.youtube.com/watch?v=APzA1W68y1E&feature=relat... and you're set. You chiropractor will thank you and your joints will thank you for the next 60 years or so.
mapleoin 18y ago
I like how he emphasises buying from small local shops where you get to know people. Sadly, I live in a country where people who operate this kind of small shops aren't that passionate about their work.
speek 18y ago
Wumi's advice is generally pretty good... but once again, nobody needs to exercise for 90 minutes a day. That's just a little crazy. All it takes is 30-45 minutes, 3-4x a week. A day of rest in between each session. Don't forget a whole body workout! Weights are your friends. Even some pilates is better than nothing. Actually, pilates is really really great. It's a wonderful toning/stretching exercise. If you're a guy, I would definitely suggest trying this out a bit, you'd be surprised how tight people can get... but get a special book for men (http://www.amazon.com/Complete-Book-Pilates-Men-Performance/dp/0060820772 http://www.amazon.com/Complete-Book-Pilates-Men-Performance/... is a great one).
- bootload 18y ago
  "... but once again, nobody needs to exercise for 90 minutes a day. That's just a little crazy ..." Generally you are right but I've never heard of a person who regularly exercises this much to be unfit. 30-45min/3-4 days a week is a bare minimum. What I've tended to notice is you really should aim for 6 days a week for about an hour but not be totally fanatical especially when injured. This allows for days where for some reason cannot do pt, some rest.
- icey 18y ago
  He's mentioned previously that he means you should block out that amount of time; he's including getting ready at the gym, etc. (#2 from here: http://news.ycombinator.com/item?id=328289 http://news.ycombinator.com/item?id=328289)
vlad 18y ago
He's correct about this taking 90 minutes. That's 20 minutes warming up on any of the treadmills, 10 minutes stretching, 10 minutes per machine (3-5 seconds per rep, 8-12 reps, 4 sets including a warmup set, a minute between each set, and a minute or two between each exercise to setup the machine, wait for somebody to finish up, etc.), and about 4-5 exercises. So, 20+10+50+10 minutes to change = 90. I disagree on the frequency. I think coming into the gym to do a routine 4x a week is about perfect, and 2x more times a week just to jog for 20 minutes and that's all (to keep the habit up.) And if one is too sore and tired to put in full effort on one of the 90 minute days, then just jog for 20 minutes (again, just to keep the habit up) and resume the next day.
comatose_kid 18y ago
This is a lot of info. I really think the most important point is to promise yourself to do something every day. How you train is secondary to having the discipline to it every day (or x times per week, x >= 3).
MHollender 18y ago
The problem with most exercise advice is that no exercise in the world helps if you are not willing to do it. And this is what they don't tell you. They just tell you to gather your willpower and make it a habit and whatnot. Does not work. You gather your willpower for a month, maybe two, then it drifts away. So it's of no use. Instead: try to find an exercise you LOVE. It does not matter much how good it is, the only thing that matters that you love it, that it's fun, play, a hobby, not a duty you hate to do.

11 points by wumi 18y ago

You only need to train 90 minutes a day if you're going to be in some pretty serious -- not elite, but serious -- athletic competition. If you're not already lifting weights, this will do you pretty good for about 4 months (no weights needed): As many times as you can in 20 minutes, 3x a week: 10x deep squats 10x pushups 6x pull-ups (you may have to buy a doorway pull-up bar) If you can't do 6 pull-ups, start with a lower number and work your way up. After 20 minutes of that finish with 10 minutes of abs & stretching. Go on a 20 minute run 3x a week. Stretch afterwards. This regimen will take up just over 2 hours from your week, but I promise it will make a big difference.After 3 months of this you'll be pretty bored with it. If you want to save money on a gym membership and/or free weights of your own, buy a kettlebell & Google some workouts for that -- good stuff.

deleted 18y ago
[deleted]
edw519 18y ago
Excellent advice! I jogged and lifted weights for years. Then I got serious and started a program like this. Try 500 of these Hindu squats: http://www.youtube.com/watch?v=jPSVpo4mzNI http://www.youtube.com/watch?v=jPSVpo4mzNI Then 100 of these Hindu pushups: http://www.youtube.com/watch?v=NcW61Bb8uOo http://www.youtube.com/watch?v=NcW61Bb8uOo Add in a chinup bar and some 5 Rites: http://www.youtube.com/watch?v=APzA1W68y1E&feature=related http://www.youtube.com/watch?v=APzA1W68y1E&feature=relat... and you're set. You chiropractor will thank you and your joints will thank you for the next 60 years or so.

mapleoin 18y ago

I like how he emphasises buying from small local shops where you get to know people. Sadly, I live in a country where people who operate this kind of small shops aren't that passionate about their work.

speek 18y ago

Wumi's advice is generally pretty good... but once again, nobody needs to exercise for 90 minutes a day. That's just a little crazy. All it takes is 30-45 minutes, 3-4x a week. A day of rest in between each session. Don't forget a whole body workout! Weights are your friends. Even some pilates is better than nothing. Actually, pilates is really really great. It's a wonderful toning/stretching exercise. If you're a guy, I would definitely suggest trying this out a bit, you'd be surprised how tight people can get... but get a special book for men (http://www.amazon.com/Complete-Book-Pilates-Men-Performance/dp/0060820772 http://www.amazon.com/Complete-Book-Pilates-Men-Performance/... is a great one).

bootload 18y ago
"... but once again, nobody needs to exercise for 90 minutes a day. That's just a little crazy ..." Generally you are right but I've never heard of a person who regularly exercises this much to be unfit. 30-45min/3-4 days a week is a bare minimum. What I've tended to notice is you really should aim for 6 days a week for about an hour but not be totally fanatical especially when injured. This allows for days where for some reason cannot do pt, some rest.
icey 18y ago
He's mentioned previously that he means you should block out that amount of time; he's including getting ready at the gym, etc. (#2 from here: http://news.ycombinator.com/item?id=328289 http://news.ycombinator.com/item?id=328289)

vlad 18y ago

He's correct about this taking 90 minutes. That's 20 minutes warming up on any of the treadmills, 10 minutes stretching, 10 minutes per machine (3-5 seconds per rep, 8-12 reps, 4 sets including a warmup set, a minute between each set, and a minute or two between each exercise to setup the machine, wait for somebody to finish up, etc.), and about 4-5 exercises. So, 20+10+50+10 minutes to change = 90. I disagree on the frequency. I think coming into the gym to do a routine 4x a week is about perfect, and 2x more times a week just to jog for 20 minutes and that's all (to keep the habit up.) And if one is too sore and tired to put in full effort on one of the 90 minute days, then just jog for 20 minutes (again, just to keep the habit up) and resume the next day.

comatose_kid 18y ago

This is a lot of info. I really think the most important point is to promise yourself to do something every day. How you train is secondary to having the discipline to it every day (or x times per week, x >= 3).

MHollender 18y ago

The problem with most exercise advice is that no exercise in the world helps if you are not willing to do it. And this is what they don't tell you. They just tell you to gather your willpower and make it a habit and whatnot. Does not work. You gather your willpower for a month, maybe two, then it drifts away. So it's of no use. Instead: try to find an exercise you LOVE. It does not matter much how good it is, the only thing that matters that you love it, that it's fun, play, a hobby, not a duty you hate to do.