Random Fitness Questions

one girl at work said she was going to suspend her membership, more an aerobic type so will just go running.

im just going to bring my own wipes and use the sauna more, the bugs aren't meant to like temperatures above 40C. My main avoidable risk is public transport so will be giving that a miss

Cill94 wrote: »

Interestingly my gym is busier than ever. I've wondered if people are realising that increased fitness will help their immunity.

In the short term it probably hinders immunity tbh.

Cill94 wrote: »

In the long term it significantly increases it. Fit people get sick less often and recover faster from sickness.

I’d take that for the tradeoff of reduced immune function for a short period after a workout.

I'm aware it does. But the implication was that the gyms are busier right now due to coronavirus. It's a little counter productive to weaken your immune system during a pandemic for the sake of a stronger immune system in 12 months time.

In light of the inevitable gym shutdowns I'm looking for a home based routine to help me preserve my muscle development - or what little of it there is!

Looking for some good recommendations for a home bodyweight or similar training routines that I can do. I think it is too late to be looking for some kettlebells*.

*Or a routine using a medium set of kettlebells - I might be able to manage to purchase 1 set from somewhere - certainly not a full suite.

Thanks - I'm considering trying this one: https://www.youtube.com/watch?v=vc1E5CfRfos

Here is the split - what do you all reckon of it? There is no way I'll be doing the handstand pushups though!

A:
SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

• Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners)
• 1 1/2 Bottomed Out Squats (to failure)
• Jump Squats

UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

• Handstand Pushups OR Power Pushaways
• Rotational Pushups OR Knee Rotational Pushups
• Cobra Pushups (long head contracted) OR Knee Cobra Pushups

HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

• Alt. Single Leg Heel Touch Squats (use “kickstand” if needed)
• Alt. Sprinter Lunges Plyo Sprinter Lunges (jump from higher position if more beginner)

UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

• Pullups OR Seated Pullups
• Human Pullovers OR BW Sliding Pulldowns
• Inverted Chin Curls

ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

• Reverse Corkscrews
• Black Widow Knee Slides
• Levitation Crunches

CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

• Angels and Devils

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)



B:
HINGE / POSTERIOR x 3 ROUNDS

• Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg)
• Long Leg March
• High Hip Bucks

LUNGE / ANTERIOR x 3 ROUNDS

• Alt. Crossover Step Ups
• Alt. Reverse Lunges
• Split Squat Jumps

UPPER PUSH x 3 ROUNDS

• Variable Wall Pushups OR Knee Decline Pushups to Knee
• Flat Pushups
• Alt. BW Side Lateral Raises (from knees for beginners)
• Tricep BW Extensions (long head stretch)

UPPER PULL x 3 ROUNDS

• Chin Ups OR Seated Chin Ups
• Inverted Rows Back Widows

ABS x 2 ROUNDS

• Ab Halos
• V-Up Tucks
• Sit-Up Elbow Thrusts

CORRECTIVE x 2 ROUNDS

• Reverse Hypers

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

funkey_monkey wrote: »

Thanks - I'm considering trying this one: https://www.youtube.com/watch?v=vc1E5CfRfos

Here is the split - what do you all reckon of it? There is no way I'll be doing the handstand pushups though!

All of the things

Yeah the purpose of each set of exercises seems reasonable. Personally, I would probably keep them a bit simpler...I'd have to Google too much of that to figure out what the f**k I was to be doing.

But the layout in terms of the principle of the exercises seems decent.

funkey_monkey wrote: »

Struggling to complete the following exercises in my home:

UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)
Pullups OR Seated Pullups
Inverted Chin Curls

UPPER PULL x 3 ROUNDS
Chin Ups OR Seated Chin Ups
Inverted Rows Back Widows


Anyone know what I could replace them with as I've no way of doing pull-ups in the house?

Get some bands and you can do some vertical and horizontal pull/row movements done once you can anchor it.

Alf Veedersane wrote: »

Get some bands and you can do some vertical and horizontal pull/row movements done once you can anchor it.

Dammit, it will be at least a week before I can get those.

Alf Veedersane wrote: »

Could you do inverted rows with your table?

Nope, tried it and the table is not steady enough. It's a cheap item.

Just realised that all deliveries are now quoting 30th April as they are in lock down.

I've found these dumbells. Big ones are 2.3kg and small ones are 1.1kg. Can I do anything with them? The collars on them are awful so swinging them about is off limits.

funkey_monkey wrote: »

Nope, tried it and the table is not steady enough. It's a cheap item.

Just realised that all deliveries are now quoting 30th April as they are in lock down.

I've found these dumbells. Big ones are 2.3kg and small ones are 1.1kg. Can I do anything with them? The collars on them are awful so swinging them about is off limits.

Rows can also be done from underneath a chair, or with a broom/stick laid across two chairs.

Where would I get dumbbells (pair of 10kg) and a bench now at a decent price. Most online stores have nothing in stock!

What equipment have you got now that the gyms have closed?

StockTwat29 wrote: »

What is the effect of not eating enough carbs during the day?

I started tracking my macros recently using myfitnesspal app given that I've more free time, and today for example my protein and fat were ok but i was 90g short of my carbs target

Is that a lot to be off by? Is it better or worse to have less carbs than my target?

What's your goal?

Bredabe wrote: »

reading/tv watching isn't an option.

Why not?

el Fenomeno wrote: »

For Russian Twists using a plate, is it better to have your feet planted or lifted?

As with most approaches, there are arguments for both online which sound reasonable. What's your preference?

Feet off the ground is more challenging but it also may mean that if you're not stable enough then you won't work the muscles you want to.

I anchor my feet cos I can feel the right areas being worked that way.

chases0102 wrote: »

Hi all,

Where do people like getting their Creatine from?

Looking for 100% Creatine Monohydrate, have heard bad things, for example, and MyProtein.

Thanks!

Bad things?

There was a study here before where MP ranked highly in tests albeit on actual protein content vs advertised.

FWIW, they're also members of the European Specialist Sport Nutrition Alliance, along with Glanbia and others.

chases0102 wrote: »

Probably nothing, but heard that their production is substandard, questionable ingredients, etc.

The short answer is that's complete nonsense.





The long answer is there are only a handful producers of the ingredients for protein powders in Europe. Basic protein for A vrs B vrs C all come fro mthe same place. Same thing with Creatine Mono, it's a basic raw ingredient.
Think of it like processed white sugar, it's a basic ingredient. The expensive versions of pure ****e sugar are just fancy packaging vrs the Tesco version.


The expensive powders the companies push are blends of multiple basic ingredients like whey, creatine, glutamine, to make an "advanced" powder. It's a markup for convenience and marketing.

Reps4jesus wrote: »

Every since returning to the gym i have noticed that i get some elbow pain on chin ups and shoulder pain on pull ups. I have no issues on neutral grip so just doing this currently but just wondering if anyone had suggestions on fixing this.

Everyone is different but this always happens me on chin-up, it's my grip especially around the little finger, I have to consciously relax them and it eases off then, hopefully it helps.

Reps4jesus wrote: »

Every since returning to the gym i have noticed that i get some elbow pain on chin ups and shoulder pain on pull ups. I have no issues on neutral grip so just doing this currently but just wondering if anyone had suggestions on fixing this.

I had something similar with my elbow but it was a slow burner after maybe 8 weeks of weighted pull ups once or twice a week. Perhaps some other pulling exercises contributed as well. It seemed to be caused by not keeping my wrists as neutral throughout and so my inner forearm muscles were being asked to take a load that it couldn't fully do and then the tendon took a hit and that was the root cause. Tried carrying on using straps more but it ended up needing rest.

Just keep an eye on your grip and whether your wrist gets flexed or not.