Common Gym Mistakes and Simple Solutions to them

EntertainMe

I kind of hate treadmills because I enjoy running outside, but I find as the weather gets cold, it gets more and more difficult to run outside because of my asthma. Is there any way for me to combat this, or do I need to just accept the reality and spend the winters running indoors like normal people?

cabanatuan

Be interested to know this too as I have asthma as well

Wardy257

This is a question for your Dr really.

EntertainMe

Well my Dr. just tells me to take an inhaler in the winter and that the cold makes it worse, so adjust my lifestyle accordingly. He doesn't advise me on an actual workout routine and ways to exercise without aggravating the asthma. I figured a personal trainer or exercise guru might be a better bet.

Wardy257

To be fair,  everyone is different so you kind of have to experiment. I  have never trained anyone with asthma myself so have no experience.

Can you not train in doors for now? As your fitness improved your symptoms should reduce.

cabanatuan

How can u train for hiking in high altitude?

Wardy257

I would work on legs, core and a bit of upper body and get lots of miles in the legs. Elements of jogging, running or walking with weight over various distances.

SanPedro

This is a great thread. Read the first couple of pages and now have my own questions.
So I'm 52, male. Level of fitness... better than some but not brilliant I'd guess. 5'10" and 172lb. I enjoy cycling (road and MTB) and went out with a local MTB group who basically left me for dead. I had major problem with leg cramps at the end, even though I thought I was fairly well hydrated.

So... I'm looking to improve my fitness, and not get left behind again. I joined a local gym and have been going 4 weeks now, averaging 3-5 days a week. 10 minute warm up on the cross trainer and then around 50 minutes on a range of machines and weights. The guys at the gym have given a routine, but I'm not sure how appropriate it is... see image


https://www.flickr.com/photos/[email protected]/
Any advice greatly appreciated. TBH, I was thinking I'd like to do a couple of days when I get out on the bike for an hour or so... say Tuesday and Thursday and have the other 3 days in the gym. But I'm a noob at this...

Wardy257

That work out is inappropriate for most people, let alone you. For now keep it simple and get some strength into your legs, core and do the basics with the rest of your body. Workout once to twice a week in the gym, the rest is a case of getting some miles in your legs on your bike. Rest is vital as is a good diet full of natural foods (ie don't come premade in a box).

For the next 6-10 weeks

Warm up rower or crosstrainer for 5-10 min

Leg Press 5 x 15 reps increasing the weight each set
Leg Extension 4 x 15 reps increasing the weight each set
Leg curl 4 x 15 reps increasing the weight each set

All of these should done smoothly, not jerk, swing, snatching the weight. The tension needs to stay on the muscle throughout.

Machine Press 3 x 12 reps increasing the weight each set
Machine or cable row 4 x 10 reps increasing the weight each set
Front Plank 30 seconds x 3 increase the time each week if you successfully complete all
Side planks 30 seconds x 3 each side increase the time each week if you successfully complete all

Do that 1-2 a week with at least one full days rest between. In principle train one day, rest the next, repeat.

Come back in approx 10 weeks and we can tweek this but for now do the simple things well and you will improve.

shodan

Wardy is just giving it away for free here, this is proper professional advice from an expert.
Top bloke @Wardy257