Let's Discuss Fitness!

[Tokamak 1,021]

On 11/7/2020 at 4:42 AM, At_Shin said:

I have started jogging again. I jog 10-12 rounds about my public park everyday. I also brisk walk 5-6 rounds before jogging and 5-6 rounds after. I am liking jogging and walking a lot. What else do you think i should do?

You would finish with series of abs exercises (build that 6 packs). Every 3-4 days. Do 20 of one, then switch to a different one for another 20, rest 30 seconds, repeat 3 more times. You can replace x20 by a plank each week (or every 3 sessions) increase by 10 seconds. Then keep it to max 1.30 minutes. When finished do your stretches.
FInd different type that use differents abs:


V-up is the best
When you do the plank you can alternate with side plank (and raise the second leg).

 

Edited November 13, 2020 by Tokamak

[asdasemm 925]

11 hours ago, Tokamak said:

You would finish with series of abs exercises (build that 6 packs). Every 3-4 days. Do 20 of one, then switch to a different one for another 20, rest 30 seconds, repeat 3 more times. You can replace x20 by a plank each week (or every 3 sessions) increase by 10 seconds. Then keep it to max 1.30 minutes. When finished do your stretches.
 

Spoiler

FInd different type that use differents abs:


V-up is the best
When you do the plank you can alternate with side plank (and raise the second leg).
 

 

Exactly, good idea for the chart. You can just be creatively changing your ab-workout movement and choose what works the best for you. Look at the image sent and remember to hit atleast one muscle group per day. It's basically a hit-and-trial. You need to see what works the best for your body, @At_Shin

[asdasemm 925]

Just a pic when I went for a morning jog today 

Helps me mentally prepare myself for the day...

[Venerable 2,969]

On 11/13/2020 at 12:58 AM, asdasemm said:

will stop growing

Is that a good thing?

[Iron_Man 2,376]

Me today morning...

...was my greatest achievement cause until now I could do push-ups only with two hands, but now I reached a new level, one hand push-ups!!

[asdasemm 925]

19 hours ago, Ironmantonystark said:

Me today morning...

Spoiler

 

 

...was my greatest achievement cause until now I could do push-ups only with two hands, but now I reached a new level, one hand push-ups!!

If that is true, then that would be just amazing! :D

Try 1 leg squats now

[Iron_Man 2,376]

6 hours ago, asdasemm said:

If that is true, then that would be just amazing! :D

Try 1 leg squats now

Well, I think that's going to take some time!

[asdasemm 925]

Facts

[ReptilianTroll 236]

I just did 225lbs x 1 today on the bench press at the gym. after months of not working out. and losing muscle mass. Right now I'm 5' 8" 170lbs. My heaviest bench press ever was 3 plates on each side for one lift, so 315lbs.

[asdasemm 925]

On 12/17/2020 at 3:57 PM, ReptilianTroll said:

I just did 225lbs x 1 today on the bench press at the gym. after months of not working out. and losing muscle mass. Right now I'm 5' 8" 170lbs. My heaviest bench press ever was 3 plates on each side for one lift, so 315lbs.

That's great! I have lost a lot of muscle mass myself. Thanks to muscle memory, they will grow back to normal faster than before ;)

 

[asdasemm 925]

17 hours ago, At_Shin said:

Hey nowadays my feet start paining when I go for my daily run. What should I do to lessen the pain? Should I do stretching exercises before and after I run?

Is it cold where you are? Does it feel numb or do you feel like your tarsals hurt? 
Tarsals are the bones in the your feet which touch the ground.
 

Edited December 23, 2020 by asdasemm
Corrected typo

[Venerable 2,969]

17 hours ago, At_Shin said:

Hey nowadays my feet start paining when I go for my daily run. What should I do to lessen the pain? Should I do stretching exercises before and after I run?

TL/DR : Yes you should always warm-up before running and cool-down afterwards. Warm-up should include preparing your joints (stuff like rotating your shoulders ten times, rotating your ankles etc.), and cool-down should include stretching your leg muscles.

Do you warm up before any rigorous physical exercise and cool down afterwards? I used to get out of my house, go down to the ground below, and simply start playing football or something similar. Then after the match got over, and the adrenaline stopped coursing through my body, the aches began. The walk back home was painful, and I would wince slightly every few steps.

It took me about 2-3 years of this routine, and a good friend, to realize what I had been doing wrong - I never prepared my muscles for the physical workout! To add on to this, I never cooled down, and my muscles never fully relaxed after playing! 

The thing is, it pains after the exercise, but when you to the same thing the next day, it doesn't hurt while you are doing the physical activity. That's because of adrenaline, which sort of numbs the pain, or rather, doesn't let your brain acknowledge the pain. Then when the adrenaline wears off after the exercise, the pain starts all over again.

So after this pain-cycle became regular, I told my friends about it. They were stretching down on the grass, and they simply asked me to stretch my muscles along with them. The next morning I realized that my body wasn't aching so badly. So after this experience, cool downs became a part of my life. I haven't been through such painful phases ever since.

Then during a school fitness test, we were asked to do "standing broad-jumps" (jumping as far as possible with both feet leaving the ground together, as opposed to using one leg to push off the ground). I practiced the jump many times by the time my turn came. By the time I reached home, my thighs were hurting like crazy... after that my sports teachers explained the importance of warming up to me, and since then the pain has been almost negligible (unless I do some really exhausting stuff).

So warm-ups and cool-downs are very important!

[Tokamak 1,021]

4 hours ago, At_Shin said:

Yes it's a bit cold here. My feet don't hurt at the tarsals but they pain near tibia bone.

For how long do you run?

Have you tried to change shoes? If shoe are old and used they are imbalanced and/ or lost some of its absorbing properties. Do you run on your heel or the toes? Which part touch the ground first?

It could be an injury, and you may have to stop running for a while to let your body heal.

Edited December 23, 2020 by Tokamak