Uzytkownik "Runs With Knives" <rwk DeleteThis @LinxNet.com> napisal w wiadomosci
news:119jaqthn5hlle6@corp.supernews.com...
> In article <d7autm$es0$0@pita.alt.net>,
> "Uncle Davey" <noway DeleteThis @jose.com> writes:
> > I've been about 18 times now, and as not a great deal is happening to my
> > body weight even though I'm doing much more than at the start,
>
> I assume there are some words missing there, and you meant to say
> you've been to the gym or health club 18 times.
That's right. I didn't know there were that many other places you could do
it
> Having visited the gym 18 times doesn't mean much. What is your
> exercise regimen? How often do you go? How long do you work out?
The place I go is called multifitness, and as well as a bunch of machines,
they've got instructors who do sessions in aerobics, tbc, yoga, pilates, and
all sorts of stuff like that, in a separate room, and they have a sauna and
a solarium, but I haven't used any of that.
All I have used is the machines so far. I haven't done any free weights
work, because the instructor said if it's your first time, just go with the
machines for the first couple of months, and then we'll show you how to use
the free weights safely.
So my typical work out at present looks like this, and most things are at
about double what I could do at the outset - and I don't know the proper
names for these machines, so I'll just call them what I call them.
1. Exercise Bike (Kettler) 5 or 10 kms at 80Watts resistance. I get about 90
rpm and it's nearly 10 minutes for 5 kms or nearly 20kms for 10 kms.
That's a sort of 'warm-up' exercise.
2. Pectorals machine (pushing the weighted handle forward from a sitting
position, starting with hands at shoulder height and elbows at about 90
degrees)
3 series of 12 pushes at 30 kg.
3. Back machine (sitting up with the sternum against a pad doing like the
opposite movement of the pecs machine)
3 series of 10 at 30 kgs
4. Legs-up machine (quadriceps): 3 series of 10 pushes at 25kgs
5. Bellysider (abdominals) 2 directions, 3 series each of 12 pushes of 20
kgs
6. Legs lying machine (biceps in legs - the same machine as in 4 but
adjusted to lie down on)
3 series of 10 of 20 kgs
7. Delta machine (pulling the handle down from above to the nape of the
neck)
3 series of 15 pulls of 30 kgs
8. skiwalking simulator - 0.5 kms at about 10 kmH 62 rpm.
9. arms "gate" - one biceps and one triceps exercise, 3 series each 15 * 20
10. walker 0,5 km or 1 km, depending in the amount of time I've got
11. massage belt.
That little lot usually takes about eighty minutes, and I do it about 4
times a week.
I've been moving up the weights typically by doing a couple of days at 8
pushes, then 10 pushes for a couple of visits, then 12 for a couple of
visits, then 14, then 15. After that I add on another 5 kgs and go back to 8
repetitions. I always have 3 series of each excercise.
> You haven't told us what your goals are. Weight loss? Muscle gain?
> Both? Neither? What?
Both. I want to be both stringer and get my netabolism going, and also lose
weight.
You haven't told us anything about your
> diet. Diet is crucial to the success of any exercise regimen.
I am cutting out chocolate and biscuits and calorific driniks and also
reducing portion sizes.
>
> > I just
wanted
> > to see if what they're telling me here in Warsaw is in line with what
people
> > in this group think.
>
> Hard to say. What are they telling you there in Warsaw?
>
They gave me the exercise plan I wrote in this post above.
Your comments would be very welcome.
Uncle Davey
>> Stay informed about: Is there a decent FAQ or beginners site on weight-training? 
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