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stephentbb2000

Hi, working as a physical training instructor in the army, also have civilian fitness qualifications and experience.

So anyone with questions or queries or looking for advice, post it here!!!!

Klingon Hamlet

I'm 6ft4, 13 stone, total couch potato and looking to get into an exercise regime.

Wanna build stamina first, then bulk up.

Any recommendations? Dietary / exercise etc?

coolbeans

Hey Stephen,
I am generally healthy, cycle to work each day and longer distances at the weekends. I also do some running as well as fifty push ups each morning. I'd like to increase the frequency and pace of the cycling but am afraid that I'll have back problems. I'm very inflexible as it is but alleviate problems with stretches etc. Other cyclists told me that core workouts may help. What exactly is core training and are there any simple exercises I can do each day at home. I hate the gym and don't really want to go near one if at all possible.
Thanks,
CB.

stephentbb2000

Hi Klingon Hamlet,

Your BMI (body mass index) is roughly around 22, from your stats you provided which leaves me to believe you are not over weight.

Providing you are medically fit and not suffering from any medical conditions or injuries i would advice you to maybe jog or walk a two mile route as fast as you can and record your results.

Over lets say the next 6 weeks try and get out jogging or fast walking in the evenings. Use an ipod for motivation. Try and work off 60 - 85% of your max heart rate. (220 - your age). Do this 3 - 4 times a week.

Depending on your fitness increase the distance etc. On week six, attempt the 2 mile run again and compare the results.

As regards to dietary advice, the quickest and best i can give is to work of the food pyramid. AS little as possible from the top and plenty from the bottom.

Any advice i give can only be general as a thorough assessment would have to be provide along with a screening. Any further Q's, ask away.

Klingon Hamlet

stephentbb2000 wrote: »

Hi Klingon Hamlet,

Your BMI (body mass index) is roughly around 22, from your stats you provided which leaves me to believe you are not over weight.

Providing you are medically fit and not suffering from any medical conditions or injuries i would advice you to maybe jog or walk a two mile route as fast as you can and record your results.

Over lets say the next 6 weeks try and get out jogging or fast walking in the evenings. Use an ipod for motivation. Try and work off 60 - 85% of your max heart rate. (220 - your age). Do this 3 - 4 times a week.

Depending on your fitness increase the distance etc. On week six, attempt the 2 mile run again and compare the results.

As regards to dietary advice, the quickest and best i can give is to work of the food pyramid. AS little as possible from the top and plenty from the bottom.

Any advice i give can only be general as a thorough assessment would have to be provide along with a screening. Any further Q's, ask away.

Thank you---I actually look scrawny so I want to bulk up. I'll follow your tips, thanks:)

stephentbb2000

Hi coolbeans,

First of all you seem to enjoy an active lifestyle. Flexibility is a neglected area of physical fitness. People only associate stretching with pre and post workouts. Where as stretching should be incorporated into a routine, 3-5 time a week to a point of tension holding each stretch for 25-30 secs.

As regards the issue of back problems, resistance training and stretching can aid and prevent this but ultimately core strength is by far the best means.

Core strength is a strength that the majority of the population have not developed. Its to do with developing muscles that we rarely exert or place under pressure. The body's core muscles are the deeper lying muscles in the body that stabilize the spine and provide good postural alignment.

Types of exercises that develope core strength would be PILATES, YOGA, SWISS BALL WORK, PILATES with out endorsing it would probably be the King of core strength.

It would be to dangerous to offer types of stretch and exercise by these means but i hope it has answered a few Qs. If you have any other Qs let me know.

This advice is generalised and should be taken in that context.

stephentbb2000

Klingon Hamlet,

Resistance training is what you will need to be doing so and in particular Hypertrophy (increasing in size) which is a form of it.

It would a good building block to have reasonable level of aerobic fitness first and it will make the transition allot easier.

coolbeans

stephentbb2000 wrote: »

Hi coolbeans,

First of all you seem to enjoy an active lifestyle. Flexibility is a neglected area of physical fitness. People only associate stretching with pre and post workouts. Where as stretching should be incorporated into a routine, 3-5 time a week to a point of tension holding each stretch for 25-30 secs.

As regards the issue of back problems, resistance training and stretching can aid and prevent this but ultimately core strength is by far the best means.

Core strength is a strength that the majority of the population have not developed. Its to do with developing muscles that we rarely exert or place under pressure. The body's core muscles are the deeper lying muscles in the body that stabilize the spine and provide good postural alignment.

Types of exercises that develope core strength would be PILATES, YOGA, SWISS BALL WORK, PILATES with out endorsing it would probably be the King of core strength.

It would be to dangerous to offer types of stretch and exercise by these means but i hope it has answered a few Qs. If you have any other Qs let me know.

This advice is generalised and should be taken in that context.

Thanks Stephen,
I'm fairly active alright and have tried to incorporate stretching into my routine. I'd better look into the specifics of core training if i want to improve while remaining injury free.