I've been trying to build up my activity by increments else I just lose heart and do nowt! In the past I've followed DVDs galore but I've found putting together my own exercise routine works better (for me!). I exercise Monday, Wednesday and Friday as follows:
1. five minute brisk walk, 30 minute run, five minute brisk walk (40 mins)
2. 25 calf raises combined with kegel exercises (2 min)
3. 16 reps each of overhead presses, tricep kickbacks, upward rows and bicep curls using 3kgs weight - I do this three times - twice before my run and once after. (9 mins in total)
I'm looking for any ideas for adding in some little exercises - I've looked at the NHS site but am struggling to find anything that compliments what I'm doing. Also, any advice on the arm exercises - I've build up from 10 reps to 16 adding a rep a week - is this a good way to go or should I up the weights? I'm trying to ward off old wifie arms!
5 Replies
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Have you looked at the Strength & Flex podcasts, and the couch to 5k+ podcasts - speed and stamina training etc?
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Hi Hidden should have mentioned I do most of the stretch routines in Strength and Flex plus I got injured last year and was out of running for seven months after attempting the speed podcast. I was going to do a 5km bike ride after my run but after I tried that the routine just seemed too long! I think what I need is something to improve core strength - I'll revisit the NHS site and have a nosy....
• in reply to
Sorry to hear you got an injury doing the speed podcast. But maybe you could set your own 'intervals' for building up speed. For core I recommend looking at the lower back exercises and the abs exercises on the NHS pages, pick and choose from there. I'm also doing hip stretching exercises now after a recent mini injury, there's so much out there, I had no idea my hips even needed stretching... Hope you find the right exercise combo. I def recommend adding in cycling. You could cycle to somewhere scenic, do your run, then cycle home. Or if you have one of those free gyms in a local park, cycle there, do the rowing machine or whatever they have, then cycle home, it's all about changing things around I think
I know a few people who really like Pilates, I'm not good with group/classes but do some of the exercises 😊 Yoga too, both good for your core 😊
On a Wednesday I go to Gueret and run around the lake. After my run today I took the time to check out the new gym kit they have installed in the park area - did squats into calf raises with help of the 'handles' and step provided - great stuff.
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