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      Fitness thread

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      Rafa La Bamba
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      Re: Fitness thread
      Reply #25: Jan 27, 2008 04:56:25 pm
      I'm determined to start going the gym.

      Time to start building back up again...

      Ahh you use to train before? What sort of training did you do?
      Court LFC
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      Re: Fitness thread
      Reply #26: Jan 27, 2008 04:59:05 pm
      Erm mostly on the treadmill and then a lot of bicep curls, then working on me quads.

      Just got in to the lazy routeen and ended up not going!

      It's one of my New Year Resolutions anyway!
      Rafa La Bamba
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      Re: Fitness thread
      Reply #27: Jan 27, 2008 05:13:37 pm
      Erm mostly on the treadmill and then a lot of bicep curls, then working on me quads.

      Just got in to the lazy routeen and ended up not going!

      It's one of my New Year Resolutions anyway!

      I've got a proper fitness program. Had gym assessment on Thursday and got a program done for me. Will start the program on Monday.


      Monday - Legs & Arms: (12 reps per set, 4 sets per exercise unless stated)

      Lunges
      Leg press
      Hamstring curl
      Calf raise
      Alternate dumbell curl
      Concentration curl
      Tricep press
      Dips

      Wedensdays - Back & Shoulders: (12 reps per set, 4 sets per exercise unless stated)

      Lat pulldown (6 reps per set)
      Deadlift
      Bent over one arm row
      Arnold press
      Shoulder press
      Front raise
      Side raise
      Upright row

      Fridays - Chest & Abs: (12 reps per set, 4 sets per exercise unless stated)

      Seated chest press
      Dumbell chest press
      Incline dumbell chest press
      Incline press machine
      Fly machine/pec dec
      Dips
      Back extension
      Sit ups
      Crunches


      This is the way to build up all over, depends on the weight of the exercise you do that is going to decide your body mass. I'm not going to be doing heavy weight as I don't want to hench up, just tone up with a little more mass. Court, when you go to the gym as for a program, it's deffo the best way about it!
      Before the work out begins, I'll need to do 10 - 15 minutes on the treadmill or x-trainer followed by stretching of the muscles.
      Court LFC
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      Re: Fitness thread
      Reply #28: Jan 27, 2008 05:22:52 pm
      Wow.  That's a pretty serious training program that Ra Ra!

      Cheers for the advice on that then.

      Warm up is essential!

      I used to just work on the parts that needed doing, as I was playing Football quite regularly and I was playing upfront.  Could never do as much as I could then but I'm looking forward to getting back in to it & pushing myself!
      Rafa La Bamba
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      Re: Fitness thread
      Reply #29: Jan 27, 2008 05:30:40 pm
      Wow.  That's a pretty serious training program that Ra Ra!

      Cheers for the advice on that then.

      Warm up is essential!

      I used to just work on the parts that needed doing, as I was playing Football quite regularly and I was playing upfront.  Could never do as much as I could then but I'm looking forward to getting back in to it & pushing myself!

      Yeh the gym trainer asked me what parts of my body I wanted to do and he decided to make one big program for me. If anything I think its a lot to start off with, but if I lower the weights there would be no reason why I couldn't get through it all.

      Yeh I also use to play football regularly, never really played for decent teams but whenever played socially people always asked me why I didn't play for a team - simply because I think sunday league football is too aggressive and its not really that fun in my opinion.. even though I think I have the ability to play for a sunday league team, I'd rather play socially with friends or play on a Monday/Tuesday night for a powerleague team.. now thats fun!

      Well its still early on in the year, work on your body now and then look at yourself when the summer comes and see the difference. Determanation is the key!
      JD
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      Re: Fitness thread
      Reply #30: Jan 27, 2008 08:37:53 pm
      Ha just looked at the ad 'Meet Singles into Running' at the bottom of the page.

      At least they will all be 'fit'.
      Rafa La Bamba
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      Re: Fitness thread
      Reply #31: Jan 30, 2008 04:11:15 pm
      My workout on Monday killed my arms. Seeing that I was not 100% that day I did struggle after a while, and now my arms are still killing me. My biceps are not sore at all but my triceps are very sore which is good.

      All the progression of the building of the muscle is done outside the gym. You go to the gym, do weights and it rips your muscles in a controlled way, then when you finish you let your body recover, you muscles will repair themselves but only they'll repair themselves even bigger. This is why it's important to get maximum protein while your muscles are repairing, the more protein the quicker your muscles will repair!
      Rafa La Bamba
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      Re: Fitness thread
      Reply #32: Feb 04, 2008 07:45:25 pm
      I've given up on intense cardio exercise. It is good for your health but it seriously does drag and get boring!
      I'm onto the hard iron pumping now, time to beef up big style.. not! I want to get a little bigger, but more toned out!

      Just bumping this thread to see if you kebab munchers are still keeping to your years resolutions....
      RED1028
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      Re: Fitness thread
      Reply #33: Feb 05, 2008 12:14:53 am
      This is my
      999th
      post on the forum
      It is with great pleasure I can
      celebrate my 1000th with a very
      Special announcement!

      Rafa La Bamba
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      Re: Fitness thread
      Reply #34: Feb 05, 2008 12:17:15 am
      Well, your advertising is quite hard to miss. I will congratulate you when you make your 1000th post ;)
      Well done though, now only 1000km to run for you old chap!
      MsGerrard
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      Re: Fitness thread
      Reply #35: Feb 05, 2008 12:40:55 am
      This is my
      999th
      post on the forum
      It is with great pleasure I can
      celebrate my 1000th with a very
      Special announcement!



      Nice one RED 1028......you don't half keep us in suspense though:lmao: Or as Kenny would say, suspenders...in my case :o :laugh:

      So are you going to let us in on your Special announcement, because I won't be able to sleep tonight unless you tell us...... 8)

      By the way...........I love your little men :D
      RED1028
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      Re: Fitness thread
      Reply #36: Feb 05, 2008 01:16:14 am
      I have entered the
      Cork City Marathon
      on 2nd June 2008!

      I aim to raise as much money as possible for our charity - Zoe's Place Baby Hospice.
      I have set up a fund raising page if anyone would like to make a donation they can do so by clicking on this link:

      http://www.justgiving.com/red1028-andy

       

      Liverpool's Zoe's Place website can be found on this link:
      http://www.zoesplaceliverpool.org/the-hospice/

      The Venice marathon, last year on my birthday, was about celebrating a special event, on a special day, in a special place. This, my 2nd marathon, will be about a special charity and some very special children and their families. Not having children myself I cannot begin to imagine what pain, anguish or unhappiness these families have to endure and it takes very brave, courageous and dedicated people to both parent and nurse the children involved. Life is such a precious commodity and those of us who are able should do what we can to show our support for these special people.


      Zoe in Greek means Gift Of Life.

      Please help us to provide the gift of life.

      Zoe's Place Baby Hospice in Liverpool was the first of its kind in the country which takes care of babies with multiple special needs.

      All the babies that visit Zoe's Place Baby Hospice are all extra special. We provide care, help and support to them and their families.

      Zoe in Greek means "Gift Of Life" which we believe is an appropiate name for non-denominational and multi-cultural hospice, as all our babies come to Zoe's Place to live life to the full.

      At Zoe's Place Baby Hospice in Liverpool, we need to raise funds so our team of qualified registered sick children's nurses and care assistants can provide care and stimulation so that our babies can live life to the full. All our babies have life-limiting or lie threatening conditions. We would not be able to continue at Zoes Place Baby Hospice if it were not for the tireless help and support that we receive from the public in our quest for fund raising.

      At Zoe's Place , Liverpool we don't have a set admission criteria, so if your baby has special needs, then we can help and support you. We welcome babies and their families from all over the UK.

      If you would like anymore information about Zoe's Place Baby Hospice in Liverpool, then please call us and one of our staff will be happy to talk to you. We can either send you a video or you and your family are welcome to come and visit us.

      **************

      Zöe’s Place is the only Baby Hospice in the UK. We provide 24 hour one-to-one respite and palliative nursing care for infants aged 0-5 with life threatening or life limiting conditions. The Hospice accommodates up to 6 infants at any one time, although we currently have 45 babies on our books in Liverpool.

      The Hospice accommodation comprises of:

          * a main day area with 2 bedrooms,
          * a light sensory room,
          * hydrotherapy pool,
          * chapel,
          * messy play area.

      The Hospice building also contains a self contained flat in which parents may stay.The Hospice is soon to undergo major refurbishments, increasing the surface area of the Hospice by 100%, providing much needed space in which the babies may play and relax.

      Zoe’s Place employs a specialist Play Leader who works in tandem with our Physiotherapist to ensure that every aspect of the child’s development is catered for.

      The respite care provided at Zoe’s Place is open to babies from all over the country and has proved invaluable to so many of our families’ over the 13 years of our existence. We do not receive any central government or NHS funding. Our running costs of £700,000 per annum must be raised purely through public donations.


      Here's to raising lots of money for a very worthy cause.  ;)

      Contact Zoe's Place Baby Hospice on:

      Liverpool  0151 228 0353

      Or make a donation online through my link:
      http://www.justgiving.com/red1028-andy
      Rafa La Bamba
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      Re: Fitness thread
      Reply #37: Feb 05, 2008 01:24:21 am
      This is very good of you. I've always wanted to run for a charity or play a sport for the same kind of cause but I've never been updated on where I can go about these things. Anyway I'll sponsor you, when I get some money that is.

      But good on you mate, because a lot of people out there wouldn't even run if they were paid to.
      I tried to advertise the first Zoe Place Baby Hospice on other forums and I got replies such as "It's in Liverpool why would I want to donate" and those replies made me think how shallow some people can be.

      So whats the target amount? Or isn't there one? Anyway it's a brilliant idea, and when you are next running closer down south (London way) make sure you pm me!
      redkenny
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      Re: Fitness thread
      Reply #38: Feb 05, 2008 01:54:16 am
      I'm going back to kick boxing. Haven't been able to train or play football for ages because of a gammy hip and foot. Hip's a lot better now, but I made my foot worse when I went to the V fest dancing round in the mud.

      Good stuff Andy. Glad you got the page sorted mate.
      Rafa La Bamba
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      Re: Fitness thread
      Reply #39: Feb 06, 2008 11:51:54 am
      I'd like to play 11 a side football again, 5 a side football is good but if you come up against a better team you just get run ragged as the pace & tempo in 5 a side is so quick and intense.

      I use to do endurance running at the gym, it doesn't really make you that much fitter, just burns fat. What I'm gonna have to do is sprint my arse off for 30 seconds - 60 seconds, quick rest and then repeat. I have to make sure I'm panting for breath or I won't be getting fitter football wise. Also hill running bursts the lungs well.

      I would like to take up some kind of martial arts, maybe TDK or Muai Thai
      AJ
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      Re: Fitness thread
      Reply #40: Feb 07, 2008 09:33:51 pm
      Good idea mate I have just put a fiver your way ;)
      I have entered the
      Cork City Marathon
      on 2nd June 2008!

      I aim to raise as much money as possible for our charity - Zoe's Place Baby Hospice.
      I have set up a fund raising page if anyone would like to make a donation they can do so by clicking on this link:

      http://www.justgiving.com/red1028-andy

       

      Liverpool's Zoe's Place website can be found on this link:
      http://www.zoesplaceliverpool.org/the-hospice/

      The Venice marathon, last year on my birthday, was about celebrating a special event, on a special day, in a special place. This, my 2nd marathon, will be about a special charity and some very special children and their families. Not having children myself I cannot begin to imagine what pain, anguish or unhappiness these families have to endure and it takes very brave, courageous and dedicated people to both parent and nurse the children involved. Life is such a precious commodity and those of us who are able should do what we can to show our support for these special people.


      Zoe in Greek means Gift Of Life.

      Please help us to provide the gift of life.

      Zoe's Place Baby Hospice in Liverpool was the first of its kind in the country which takes care of babies with multiple special needs.

      All the babies that visit Zoe's Place Baby Hospice are all extra special. We provide care, help and support to them and their families.

      Zoe in Greek means "Gift Of Life" which we believe is an appropiate name for non-denominational and multi-cultural hospice, as all our babies come to Zoe's Place to live life to the full.

      At Zoe's Place Baby Hospice in Liverpool, we need to raise funds so our team of qualified registered sick children's nurses and care assistants can provide care and stimulation so that our babies can live life to the full. All our babies have life-limiting or lie threatening conditions. We would not be able to continue at Zoes Place Baby Hospice if it were not for the tireless help and support that we receive from the public in our quest for fund raising.

      At Zoe's Place , Liverpool we don't have a set admission criteria, so if your baby has special needs, then we can help and support you. We welcome babies and their families from all over the UK.

      If you would like anymore information about Zoe's Place Baby Hospice in Liverpool, then please call us and one of our staff will be happy to talk to you. We can either send you a video or you and your family are welcome to come and visit us.

      **************

      Zöe’s Place is the only Baby Hospice in the UK. We provide 24 hour one-to-one respite and palliative nursing care for infants aged 0-5 with life threatening or life limiting conditions. The Hospice accommodates up to 6 infants at any one time, although we currently have 45 babies on our books in Liverpool.

      The Hospice accommodation comprises of:

          * a main day area with 2 bedrooms,
          * a light sensory room,
          * hydrotherapy pool,
          * chapel,
          * messy play area.

      The Hospice building also contains a self contained flat in which parents may stay.The Hospice is soon to undergo major refurbishments, increasing the surface area of the Hospice by 100%, providing much needed space in which the babies may play and relax.

      Zoe’s Place employs a specialist Play Leader who works in tandem with our Physiotherapist to ensure that every aspect of the child’s development is catered for.

      The respite care provided at Zoe’s Place is open to babies from all over the country and has proved invaluable to so many of our families’ over the 13 years of our existence. We do not receive any central government or NHS funding. Our running costs of £700,000 per annum must be raised purely through public donations.


      Here's to raising lots of money for a very worthy cause.  ;)

      Contact Zoe's Place Baby Hospice on:

      Liverpool  0151 228 0353

      Or make a donation online through my link:
      http://www.justgiving.com/red1028-andy
      RED1028
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      Re: Fitness thread
      Reply #41: Feb 09, 2008 01:35:36 pm
      Finally the wait is over, I have entered my 2nd and 3rd races of the year! It seems like a long time ago that I did the New Year's Day Box Hill Knacker Cracker - 39 days in fact!

      So tomorrow I'll be up bright and early for a blast down the M23 for my trip to Henfield and a 9 Miler!

      The course is a multi-terrain affair set on a disused railway track which runs alongside a river, add to that some good weather, sounds idealic. :) I had planned to run in a 10 miler in Sidcup - 3 laps on a built up town route - not for me! Glad I dug a bit deeper on my race entries! It will be a good warm up for my next race next weekend in...?  ::)

      I'm in a really good mood now and can't wait to get going!  ;)  :f_run:

      Rafa La Bamba
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      Re: Fitness thread
      Reply #42: Feb 09, 2008 03:38:33 pm
      I played a good two hours of football today in the lovely sunshine. The weather down here is amazing, especially for English Febuary :D
      MsGerrard
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      Re: Fitness thread
      Reply #43: Feb 09, 2008 05:23:38 pm
      Finally the wait is over, I have entered my 2nd and 3rd races of the year! It seems like a long time ago that I did the New Year's Day Box Hill Knacker Cracker - 39 days in fact!

      So tomorrow I'll be up bright and early for a blast down the M23 for my trip to Henfield and a 9 Miler!

      The course is a multi-terrain affair set on a disused railway track which runs alongside a river, add to that some good weather, sounds idealic. :) I had planned to run in a 10 miler in Sidcup - 3 laps on a built up town route - not for me! Glad I dug a bit deeper on my race entries! It will be a good warm up for my next race next weekend in...?  ::)

      I'm in a really good mood now and can't wait to get going!  ;)  :f_run:




      Hey Andy thats brilliant.......I hope your good mood stays and continues well after 4pm tomorrow ;)

      Make sure you take your camera, sounds like it could be a nice scenic route.
      Let us know how you get on :)  Good Luck.


      I played a good two hours of football today in the lovely sunshine. The weather down here is amazing, especially for English Febuary :D

      It certainly has been a beautiful day today ;) 

      Hope you've not worn yourself out to much RaRa, save some energy for tonight ;D
      Rafa La Bamba
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      Re: Fitness thread
      Reply #44: Feb 09, 2008 05:45:03 pm
      I'm a little tired but not worn out. Had five hours sleep but I was very determined to play football today so I just woke myself up and ate my weetabix and then football I played!

      Weetabix really does give you tons of energy, I didn't notice that!
      RED1028
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      Re: Fitness thread
      Reply #45: Feb 10, 2008 08:28:55 am
      A twitch of the curtains: What's the sory? Morning Glory!
      Beautiful sunshine and a great way to celebrate the start of a day!  8)

      http://www.youtube.com/watch?v=HcgxkWKqGxQ

      That's me fed and watered and with some tunes for the car I'm offski!

      AJ
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      Re: Fitness thread
      Reply #46: Feb 10, 2008 07:51:31 pm
      Finally the wait is over, I have entered my 2nd and 3rd races of the year! It seems like a long time ago that I did the New Year's Day Box Hill Knacker Cracker - 39 days in fact!

      So tomorrow I'll be up bright and early for a blast down the M23 for my trip to Henfield and a 9 Miler!

      The course is a multi-terrain affair set on a disused railway track which runs alongside a river, add to that some good weather, sounds idealic. :) I had planned to run in a 10 miler in Sidcup - 3 laps on a built up town route - not for me! Glad I dug a bit deeper on my race entries! It will be a good warm up for my next race next weekend in...?  ::)

      I'm in a really good mood now and can't wait to get going!  ;)  :f_run:


      What sort of training programme do you have to do Andy for say a 10 mile run?
      Rafa La Bamba
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      Re: Fitness thread
      Reply #47: Feb 10, 2008 08:02:18 pm
      What sort of training programme do you have to do Andy for say a 10 mile run?


      Sorry, I know I'm not Andy but I'm going to have my say.
      Training for 10 miles is like training for a marathon so its pretty simple really.

      Well start off doing exercise 4 times a week. Obviously you need recovery time otherwise your body is just going to fatigue out and not progress.

      Day 1 - Rest day
      (You can do a little gentle cross-training if you're keen.
      However, no high-intensity aerobic exercise or exercise lasting more than 20 minutes.
      Using weights in the gym often works well.
      Alternatively an easy swim is a good option.)

      Day 2 - Easy run / recovery run

      Day 3 - Tempo run

      Day 4 - Rest day

      Day 5 - Speed running/ cross training
      (This can often become a rest day or cross train day for general fitness training - but if training for a race should contain a running session even if it is an easy run instead of speed work.)

      Day 6 - Rest Day

      Day 7 - Long Run

      your body ideally needs 36 hours to clear waste products and recover muscle fatigue from a hard session, which why the long run on day 7 is followed by two days of rest and light exercise. Avoid back-to-back hard days.
      Easy recovery runs can be added to your schedule but do not do them for more than 40 minutes, otherwise you'll be back into long run territory.

      This should be 12 weeks of training before you try to run 10 miles. Trust me 10 miles is a massive distance, a lot longer than some people think!
      AJ
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      Re: Fitness thread
      Reply #48: Feb 10, 2008 08:17:59 pm
      Cheers Ra Ra Rafa I seriously wanna do some training to get rid of my man boobs and just generally feel a bit healthier.  I went for a 1.5m jog today as the wether was nice but I don't really have any kind of schedule at the mo, would like to do a few fun runs at some point to help raise money for worthy causes because I have been inspired by RED1028.
      « Last Edit: Feb 10, 2008 09:05:05 pm by AJ »
      Rafa La Bamba
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      Re: Fitness thread
      Reply #49: Feb 10, 2008 09:01:39 pm
      Well jogging for a marathon is different when jogging to lose weight. With Marathon running you need to do intense exercise but if you want to lose your man boobs then just cut down on crappy foods and do an hours run 3 or 4 times a week in the gym on a tredmill.

      Marathon running has a lot of intense cardio exercise involved.. which is different to a simple fat burning exercise!
      But Marathon running would get the best out of you in both ways, but still wouldn't make you any fitter for explosive sports such as football.

      My explosive fitness is getting better, its not as much a fat burner than endurance running but it definitley is the more intense type of fitness... less boring and more fun aswell but be prepared to burst your lungs and wake up with sore legs and groins!

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