What do do with what I have?

[Jasmain]

I have a Gazelle, good for running. I have an ab lounge for well...situps and crunches, an impex competitor home gym and hand weights. I also have no idea how to make the most of them. Are there any websites where you can plan workouts based on what you have available?

[Richt]

Re: What do do with what I have?

I have a Gazelle, good for running. I have an ab lounge for well...situps and crunches, an impex competitor home gym and hand weights. I also have no idea how to make the most of them. Are there any websites where you can plan workouts based on what you have available?

Jasmain, I think 2big is the best person to answer this question.

Rich

[Isabeau]

Re: What do do with what I have?

In terms of weight training, check out the Body for Life webpage. You can ignore the diet part, but take a look at the lifting program. There are pictures and even some animated sequences to show you the lift for the muscle group. They have lots of free downloadable charts and stuff to use as well. It totally got me started. Then you'll have to join Sarah's Body for Life challenge!

[Jasmain]

Re: What do do with what I have?

Thank you! I'll look there and see what I can find, hoping 2big might help too!

[2big4mysize]

Re: What do do with what I have?

thanks for the PM rich. How you want to do your weight training will depend on what you want to accomplish increase in growth, strenght and.or indurance use different amounts of weight and different amount of reps.

the BFL site is a great site for getting info on weight lifting and how to do it. just skip the diet part. I love using the BFL style. But some of their exericses aren't exacatly on target unles they have updated it this yr.


there used to be a great topic on EMG of actual muscles worked during weight training and what lifts to do for each muscle group
based on EMG work done by Lorenzo Cornacchia but I can't find it any more on ADBB.
but this is a basic results he found

Pectoralis MajorDecline dumbbell bench press Pectoralis MinorIncline dumbbell bench press Medial DeltoidsStanding dumbbell side laterals Posterior DeltoidsStanding dumbbell bent laterals Anterior deltoidsStanding front dumbbell raises Biceps BrachiiIncline seated dumbbell curls (alternate) Triceps BrachiiTriceps pressdown (angled bar) Latissimus DorsiOne arm dumbbell rows (alternate) Rectus FemorisSeated leg extensions Biceps femorisStanding leg curls SemitendinosusSeated leg curls GastrocnemiusStanding one leg calf raises

As to your glider it should have come with a video or book to tell you what muscles you are working when. You want to rest your muscles that you worked doing weight lifting for at least 48 hrs afterward so they can grow and repair. Most of us that lift alternate upper body days with lower body days/ You can do cardio any day. morst folk will tell you to do cardio afteryou liftto help you muscles move out the byproducts of the workout.

Happy lowcarbing.

[Jasmain]

Re: What do do with what I have?

2big,
Basically I want to tone up and thin down. I don't want big muscles! I just WANT muscles. The quote in your message was greek to me, I couldn't tell what anything was. I went to the BFL site and printed off the exercise list of upper body and lower body exercises. Hopefully I can make some sense of it, I printed off some other charts etc that look like greek to me also..

Would the gazelle be cardio too since it gets my heartrate up like running would? Other than the gazelle, I don't have any other cardio stuff available, not enough room where the TV's are for exercising. What types of things are considered cardio?

[Tiggerdagibit]

Re: What do do with what I have?

Walking is one of the simplest cardio exercises that doesn't take any extra equipment. Take those beautiful children for walks in the evening. I like to take my mp3 player with me to have upbeat music to walk to. It keeps my mind off the exercise.. although I might look kinda funny bebopping down the street. lol
Also.. swimming, biking etc. Google cardio exercise and you'll find many sites with info on what exercises are considered cardio and tips on how to keep it fun.

HTH

[2big4mysize]

Re: What do do with what I have?

your gazells sells itself as a cardio plus workout machine so yes if you are going fast enough ( yep i know you can slowmotion a gazell too) to raise your rate rate into your tartget range for 20 min you can call it heart healthy cardio weight loss cardio needs more time and the consincse from the studies is 45 min a day now.

I ask about what you wanted cause the number of reps at the most you can lift will be different for building mass, strength and/or endurance since you like the BFL site go for it I started there and added other lifts to work all muscls groups.

Have fun