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Daily exercise

  • 30-05-2010 10:30pm
    #1
    jdq
    Registered Users, Registered Users 2 Posts: 38 ✭


    Just wondering what your thoughts are on the below, I'm not a gym person at all but do intend to start doing a bit more then football twice a week! The goal is improved stamina, a more toned stomach, and improved fitness in general.

    Diet - Plenty of fruit and veg, brown bread, cereals, yougurt

    For starters:

    Monday - 30 sit ups, 30 push ups, weights (11lbs, any suggestions here are welcome)

    Tuesday - 40 minute run

    Wednesday - Same as Monday

    Thursday - 40 minute run

    Friday - Hour long walk

    I know its simple and very basic compared to what you guys would be used to here, but its a start and its to add to my existing fitness levels, any suggestions much appreciated.

    Thanks a mill


Comments

  • #2
    Danger781
    Registered Users, Registered Users 2 Posts: 5,697 ✭✭✭Danger781


    If you're looking to just increase stamina, keep these in mind:

    1. Skipping: Start small. Skip for some time daily - as long as you feel comfortable. Each week try to increase the duration a little. This can have a good effect on increasing your stamina.

    2. Running on the Spot: Run on the spot for a set period of time, like 2 minutes to start with. Later as days pass by you can increase it to maybe 5 minutes etc.

    3. Swimming: Everybody must be aware of the good effects of swimming. It is a very good exercise. If you make a habit to swim at least 30 minutes everyday it can do wonders for your stamina.

    4. Cycling: This is another very good exercise for increasing stamina vastly.

    5. When working out keep in mind two things: overload and progression. Overload is necessary to improve stamina, but don't overdo it. If you are getting irritable or depressed, they can be the first signs of fatigue. Progression means to keep on improving.



    And remember to always enjoy what you're doing. If you don't enjoy it, you won't keep it up! :)


  • #3
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    Don't like your diet. It's almost entirely carbs, and no significant protein or fat. Try including some eggs, oily fish, fresh meat or chicken, lots of green veg, some cottage cheese, nuts, olive oil, and a lot less bread and cereals (both very refined carbs).

    Monday: Press-ups are good, but also do some squats, lunges and dips and pull-ups. Sit-ups don't work the stomach muscles as much as people think. Try including the plank, some crunches, or even V-ups. Side bridge is good too. You can use the weights for shoulder and arm exercises.

    I'd also do to the weights three times a week. After the long walk, you'll be nicely warmed up and can do the big ones.


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