training for the poor fella'
Greetings everyone, Since some of you guys seem to be huge fitness enthusiasts I thought you maybe don't mind if I'm asking some questions here :-) Right now I'm practicing Iaido (japanese swordfighting) n 1 day for 1,5 hours per week minimum or 2 days @ 1.5 hours each per week maximum. I also try to go by foot and leave the car at home whenever I can. Moreover, I try to eat healthy with lots of fresh salad and vegetables, even though my current meals are a little bit fat and dietary fiber dominated because I always tend to be a little bit underweight more than overweight. I feel more or less fit, and while Iaido helps me to stay flexible, it's not the kind of training you do to build up muscle mass. And thats exactly where my problem is: I hear that you all recommend a gym, but at the moment I simply cannot afford that at the moment. So, can you guys help me with getting in better shape? Do you have some basic training ideas I could do at home? When should I train? Morning/Evening? I know that I won't look like Schwarzenegger after 3 weeks, but thats not my goal anyway: I just want to get a bit in shape 8)

Hey Schnizi, There's tons of stuff you can do without a gym to get in shape. Sounds like you want to add a little muscle - who doesn't?? :wink: It's funny I came across an article online last week about using the local playground at the park as a free home gym: using the monkey bars, slide, etc., etc. for chins, dips, presses, etc. It was pretty ingenious and would be 100% free, weather permitting. I'll see if Im can dig it up. I've also noticed some of the men's fitness magazines like Muscle & Fitness and Men's Health frequently have neat articles about improvising at home, using a backpack filled with books to do side laters, stuff like that. Also, take a few to browes the Fitness section of Chapters/Indigo, there should be a few good books on home training. I know our FITNESS section at Chapters here is HUGE. (Not the Sports section, a section of fitness, near the health section.) A gym is not that expensive, there is an initiation and set-up fee but after that the monthly rate is not ridiculous. I pay about $1.25/day to have access to millions of dollars of equipment, weights, pool, sauna, hot tub... Keep us posted on your progress! T

Here I found it! http://www.interactivenutrition.com/beInteractive/playground_training.php Try some of this stuff! T

Not that I am a fitness expert but I have a little knowledge thanks to Todd and working for Nike. Another thing you can do to stay in better shape and perhaps tone up a bit is go for a run at a local park or school (that has a track) a few times a week. I have noticed this has helped me a bit. I am somewhat in the same boat. I don't want to get huge with muscle but I do want to add a little, perhaps more tone my body than anything else. Besides, like Todd has told me, this really helps the most important muscle in your body, your heart. This can also help to build up your endurance. Like I said, not a fitness expert but going for a run (right now I only do about 2-3 miles a day about 5 days a week). After a little more training, you can increase or decrease to what you feel comfortable with. Hope this helps. EA

Hi guys! Thank you so much for the input and for the fantastic article Todd 8) I decided to start on monday and combine the things you two mentioned, jogging in a nearby forest that has a playgroud and doing some of the exercises. I just have to find some hints about how many reputations I should do... Again, thanks a lot. I'll start a training log in monday. Let's hope that I can kick my butt hard enough to keep doing this for a while :shock: :roll:

Schnizi, I'm not sure about your reputation(s), :P but as for repetitions you will be using your bodyweight for most of that playground stuff so you might have to start off low. Best to just see what you can do to start. Do a little warm-up first, some fast walking/light jogging, and stretch before jumping into anything crazy. You want to be able to work up to at least 8 reps on most stuff, 10-12 even better. Stick it out. Good Luck! T

Ok, lets hope the repetitions will upgrade my reputation also :wink: Thanks for the hints, Ill keep you informed :D

Day 1.
Since it rained cats and dogs today I had no possibility to do what I intended to, but the allmighty god of thunder and lightning couldnt stop me from doing some exercises. here's what I did today: warmup: 3mins knee bends: 2 rows @ 15 repetitions crunches: 2 rows @ 12 repetitions push ups: 2 rows @ 10 repetitions I tried to do all those as slow as possible. Next exercise will be on wednes day and then Iaido on Friday and so on.. again, I'd be happy about any kind of comments, hints and tipps you guys have for me 8)

Not bad to get the ball rollin'! Hold a broom across your back/shoulders for the knew bends (squats). Keep us posted! T

Day 2
Wow, today was a depressing day, but hey: Depression just makes you fight harder and more trying :lol: My training looked like this: warmup: 4mins knee bends: 2 rows @ 20 repetitions Thank you so much for the trick with the broomstick Todd. I really could feel my back getting straighter :shock: crunches: 2 rows @ 15 repetitions push ups: 2 rows @ 12 repetitions I know I know, I shouldn't overdo it the first couple of times, but today I felt just ready for more. I hope that I can keep this standart for two weeks or so and then do even more! Should I go on to do more repetitions or more rows?

Add a bit more. I think what you mean by rows are called sets. Instead of 2 sets try 3. Eg; knee bends: 3 sets @ 20 repetitions (These are called squats) crunches: 3 sets @ 15 repetitions push ups: 3 sets @ 12 repetitions Stick to it Schnizi, stick to it! T

Todd what amount of jogging,running (in miles of km.per week)would you recomend to start off with to build your fitness level. As for pressups and the rest i'm not looking for to be superfit, just to have a small level of fitness as for upperbody strength as my job provides plenty of it!(lifting heavy objects) Any health tips would be very much appreciated!