Corona Virus Home Workouts

Discussion in 'Taylor's Tittle-Tattle - General Banter' started by ForzaWatford, Apr 14, 2020.

  1. ForzaWatford

    ForzaWatford Squad Player

    Like most people (included my upstairs neighbors, who make my whole flat shake when they do HIIT workouts), i've been trying to keep fit whilst we're on lockdown.

    I've taken to doing Monday Run - Tuesday Dumbell workout - Wednesday Run - Thursday Dumbell workout etc.

    I'm trying to lose weight more than anything, but the problem is I have no idea about weights workouts. I've been doing this one - with 5lb dumbells (i'm weak). I don't really like doing lower body stuff because it hinders my running.

    How often should I be doing it, and is that a decent workout to tone up a bit and lose a bit of weight?

    What has everyone else been doing?
     
    SkylaRose likes this.
  2. Filbert

    Filbert Leicester supporting bloke

    I’ve been doing yoga for a few weeks. Now I’m not into woo woo stuff one bit and I wasn’t sure if it would have the calming effect that people have promised. I genuinely spat a mouthful of tea out once because a friend said she’d paid a lot of money for a session of reiki, which is of course ********.

    Obviously yoga isn’t woo woo, it’s stretching, working your core and improving your balance. But I’ve also found just getting a basic session up on YouTube on the TV and starting the day with it puts me in a really good, calm mood to be productive and active (isolation permitting). This coupled with a daily session with a foam roller has done wonders for a very sore case of runner’s knee that I’ve had for months.
     
  3. hornmeister

    hornmeister Tired

    I've been varying which arm I use to lift my pint.
     
  4. lm_wfc

    lm_wfc First Team

    Tried the nike train club app as recomended.
    It made me do burpees and jump squats so I gave up as I am too tall for both my ceilings and being hidden from neighbours in the garden. Press ups it is.
    Might order so resistance bands. to go with cardio on the bike
     
  5. Bwood_Horn

    Bwood_Horn Squad Player

    FTFY
     
    Filbert likes this.
  6. NathWFC

    NathWFC First Team

    I'm a personal trainer and am finding the lack of being able to do heavy resistance training at the gym unbearable, at this point. The little set of dumbbells I have really aren't cutting it.

    I've never really bothered with home equipment due to space restrictions and not being able to do the main style of training I enjoy without both that and large investment, and everything is sold out now anyway, so I've increased my boxing training instead as I do have a heavy bag, at least.
     
  7. wfcmoog

    wfcmoog Tinpot

    I'm doing 5x5 Stronglifts, as I've not been lifting heavy, consistently now for some time, so it's a good, all round workout and eases me back towards my heavier lifts.

    I'm also running every other day, which is a bit contrary to the resistance work, but I'm finding it all fine, as I'm getting plenty of rest the rest of the time.
     
  8. ForzaWatford

    ForzaWatford Squad Player

    Do you reckon that Youtube workout is worth doing for a beginner to lose weight/tone up?
     
  9. NathWFC

    NathWFC First Team

    Just had a little skip through and it looks fine, but does seem to ignore the legs completely. I'd throw some simple squats and forward lunges in as well. Make sure you look at some technique videos for those if you're not 100% sure on how to perform them properly.

    Just be careful with stuff like the standing shoulder/military press as well, because if fatigue has kicked in it's going to be easy to start to lose form and end up putting your back in trouble.
     
    ForzaWatford likes this.
  10. zztop

    zztop Eurovision Winner 2015

    I'm absolutely not an expert, but have had several personal trainers in the past. That video looks fine, but try and increase the weights or repetitions as it gets easier, and vary the order of the exercises, and the angles, so your muscles don't get too used to it, as the benefits will start to wane.

    Whilst I understand the temptation in not doing leg exercises due to the running, you still ought to do some, maybe squats and lunges using light weights and building up. You should also do some core exercises, including some light back strengthening exercises, and some body weight stretches. Start them all gently. Maybe cut down on the upper body stuff to 10 minutes and replace with some of the others?

    If you don't do a more rounded "whole body" exercise routine then you are more likely to develop injuries when running caused by slight (here we go) muscle imbalances.

    Edit. Whoops, sorry I posted same time as a real personal trainer.
     
    ForzaWatford likes this.
  11. ForzaWatford

    ForzaWatford Squad Player

    Thanks both! Nath, you got any youtube video workouts? haha
     
  12. The undeniable truth

    The undeniable truth First Team Captain

    Me too. But I've just put that down to age.
     
    HappyHornet24 and wfcmoog like this.
  13. Hornpete

    Hornpete Squad Player

    Most people have a bit of exercise thrown into their work. Walking to the tube, up the stairs at work, even carrying your laptop bag and back and forth to the photocopier. It's therefore a problem for people not to be in the usual routine, even if we're doing the usual 5km run 4 times a week you might not be doing the stretching and lifting and other exercise youll normally cover.

    Also if you don't usually do 50 press ups a day, going right into it might cause damage to the muscles and joints that you don't use normally!

    The key for most people is doing something reguarly and working out how to fit it into the day. Kicking a football about with the kids, walking the dog a bit further, walking up and down the stairs, following a variety of videos online. Don't just do the upper arm routine for 4 weeks without doing anything else.

    My problem is I find exercising on my own in front of a tv or "gex classes" unisteresting. I've always been active at work and do or did sports like badminton, cricket and football. I'll have to bite the bullet and start doing exercise for the sake of exercise soon.

    There are literally loads of things on the internet right now. Everyone Active run Watfords leisure facilities and have tonnes of bits online and social media, more if you're a member. Everyoneactive.com.
     
  14. Burnsy

    Burnsy First Team

    I’ve been going for 60 minute bike ride first thing in the morning, with a 30 minute run in the afternoon and Pilates every other evening with the other half.

    I’m 6’3 and weigh 15st. I eat reasonably healthy and well. I don’t really skip meals and I do eat some bad stuff but in moderation. Beer being my main weakness but I don’t really drink too much and don’t want to cut back.

    Could someone @NathWFC or otherwise, please let me know if my current amount of exercise as laid out is likely to see me lose weight? I know there’s more info to know likely but just looking for a vague idea. I’m not overweight I just have a bit of a belly I want to lose - I’m in good shape apart from that!

    I’m not a huge gym/weights/home exercise person and much prefer getting out and about outside on a bike or foot.

    Any advice gratefully accepted!
     
    SkylaRose likes this.
  15. The undeniable truth

    The undeniable truth First Team Captain

    Well that's cheered me up. I'm 6’3 and weigh 13st (15st 2 years ago) and do a fraction of the exercise you list :). If you seriously want to lose the belly, controlling what you eat/drink is far more effective than trying to "exercise it off"....
     
  16. UEA_Hornet

    UEA_Hornet First Team Captain

    You'll lose weight if you burn more calories than you consume every day. The equation is as simple as that. Sorry, it sounds blunt but it's true and worth stating given there's so much nonsense and diet plans or whatever out there. It also makes it difficult to say if you should be losing weight currently or the opposite.

    Your exercise sounds decent but things like intensity and effort affect how much fat you burn in one go. And if you're not pushing yourself enough, your body gets used to it and the benefit is reduced. I picked up a chest strap heart rate monitor for my running for £50 a few weeks ago and that's been really useful to understand the difference you see when I try harder or deliberate run within myself.
     
    Robert Peel likes this.
  17. ForzaWatford

    ForzaWatford Squad Player

    Burnsy, I'm coming from a similar place. 6"0 was just below 15 st. Now in the low 13's. I've found calorie counting apps really helped me initially. It got me in the rhythm of knowing what I could/couldn't eat and helped me lose around 2lbs a week. Things I used to think weren't too unhealthy ended up being too many calories, but you can still eat most things you want as long as you don't go over the allowance. Once I got into the habit of eating 1800 calories a day I didn't feel hungry after about a week of doing it.
     
    Burnsy likes this.
  18. Burnsy

    Burnsy First Team

    How much is a can of beer? Half joking, half not...
     
  19. miked2006

    miked2006 Premiership Prediction League Proprietor

    Studies have shown that people find it more difficult to estimate how much they eat after exercise. If you're desperate to lose weight and like your food, calorie counting is required, with or without exercise.

    For long term change, I'd argue the most important thing is to be really aware of calories, both gained in food and burnt during exercise. You then have the choice of cutting down on food and keeping your exercise stable, or vice versa.

    When you start losing weight, you don't need to change much. When you stop or if you cheat, be aware and adjust.

    Only once you're completely aware of how much effort it takes to burn off a chocolate bar/ a pint of beer, will you chose to opt for a piece of fruit instead.

    Definitely keep up the exercise though - the feeling of accomplishment/ the endorphins are a key motivator in continuing to lose weight.
     
  20. The undeniable truth

    The undeniable truth First Team Captain

    Yes this is what I did too. I would also stress that you need to weigh yourself weekly (at the same time in your daily breakfast/crap cycle) to give yourself a target. That way any sacrifices you make you can see in a 1lb or 2lb drop. If you don't weigh yourself you don't see the benefit of the sacrifice and it's harder to make the sacrifice. Also still have the beer, chocolate, ice cream, crisps but maybe only once a week in a small quantity and accept that it's a treat not the norm....
     
  21. NathWFC

    NathWFC First Team

    Burnsy, if you haven't got a fitness watch/calorie tracker etc. then go on this website and fill it all in:

    https://tdeecalculator.net/

    That will give you a fairly accurate idea of how many calories you are burning on a daily basis. From there a simple way of starting with your diet is to eat 500 calories less per day than the number that the calculator gives you, which will yield around 1lb of weight loss per week (750 below would be 1.5lbs, 1000 below 2lbs etc). Use an app like MyFitnessPal to work out your daily food intake.

    Your stats will change week to week, so make sure you make the required adjustments as and when so that your progress doesn't slow.
     
  22. UEA_Hornet

    UEA_Hornet First Team Captain

  23. wfcmoog

    wfcmoog Tinpot

    I'm not a PT but the exercise part is fine, however you won't ever lose and maintain healthy weight unless you pay close attention to diet.

    You can diet your way thin without exercise but you can't exercise your way thin if you are eating a shed load of garbage. A big mac meal is something like 1200 calories. That's about a 14km run to burn off for an average person (slightly less for you because of your size).

    Exercise is obviously important, but if you want to actually lose fat, then watch what you put in your mouth.
     
  24. rochdale away

    rochdale away Reservist

    I got nagged by my PT to do yoga for ages but resisted as I didn’t want to make a prat of myself. I eventually plucked up the courage and went to a yoga class at my gym.
    2 years later I am a complete yoga addict, I love it! It helped that I have a fantastic yoga teacher that I am totally in love with, spiritually not physical....and I think she loves me too! The stretching,balance and working core is obvious. The woowoo bit is a bit odd, in that I genuinely feel more comfortable in life. I can’t explain it and don’t care and I know this sounds a dramatic thing to say but it has been a life changer.
    I know it’s not for every one but would strongly recommend trying it. The classes I go to are full of ‘normal’ people not just bendy young women putting their right toe in their left ear
     
    Filbert likes this.
  25. Filbert

    Filbert Leicester supporting bloke

    Thanks that’s good to hear, I’ll definitely get involved in a class when the gyms reopen. I’ve found just sitting up straight, breathing and taking time over something to be really helpful to my mood recently.

    Until then I’ll be keeping it very basic!
     
  26. HappyHornet24

    HappyHornet24 Crapster Staff Member

    What yoga are you doing? I would like to add some to my daily exercise routine.
     
  27. The undeniable truth

    The undeniable truth First Team Captain

    Yes I'd be interested too. I frequently have back problems and have been told i need to "strengthen my core" which is apparently something Yoga does.....though quite how you can do yoga with a dodgy back conuses me.
    I'm suitably reassured by Rochdale's comment that "... The classes I go to are full of ‘normal’ people not just bendy young women putting their right toe in their left ear"
     
  28. Filbert

    Filbert Leicester supporting bloke

    I’ve found this a nice easy place to start. I’ll definitely be looking to join a class before I try and do much more than this in my living room though!

     
    HappyHornet24 likes this.
  29. lowerrous

    lowerrous First Team

    I've also been doing yoga regularly (2-4 times per week) for a couple of years now (generally at my gym, but obviously now at home). I'd certainly endorse it.

    I mostly do vinyasa, which is the more athletic type of yoga with plenty of movement and poses. I remember it being surprisingly challenging and a decent workout when I was a beginner.

    I also sometimes do yin yoga, which is more bending and stretching. It's good to incorporate this sometimes with other more challenging workouts or activities, including running or weights-based workouts, as it helps maintain general flexibility and prevent muscles and ligaments getting too tight and shortened.

    Yoga with Adriene's YouTube videos (that I just noticed Filbert above post one of) are the most popular going for home practices, and there are absolutely loads. You can search her channel for specific things, such as if you want a routine which focuses on your core, or to incorporate with running, or whether you want to spend an hour or just 20 minutes on a routine.

    Lots of gyms, studios and yoga instructors will be doing livestream classes via zoom as well (e.g. north London based https://www.limstudio.co.uk/ ).
     
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  30. nornironhorn

    nornironhorn Administrator Staff Member

    Ha, that's the one I did as well the other week for the first time.

    Planning on doing it again later today and hopefully won't have to spend as much time watching my screen to see what I should be doing.
     
    Filbert likes this.
  31. Filbert

    Filbert Leicester supporting bloke

    Ha yeah that gave me a bit of sore neck the first couple of times.
     
  32. Hulk Hoban

    Hulk Hoban First Year Pro

    To those of you finding they're doing a lot of sitting lately, I would recommend trying out this 12 minute daily stretch. Even though I consider myself fairly active my back is pretty screwed up from sitting around in bad posture, so I was pleasantly surprised by how much this one seems to be helping. Its a good level of difficulty as well I find, intense but not enough to be off putting:

     
  33. Knight GT

    Knight GT Predictor extraordinaire 2013/14

    If you want to do something with kids (I mean if you're a parent, not in a Jimmy Saville kind of way), then Joe Wicks has been great on YouTube and is actually good for both kids and adults. I find I'm almost enjoying it now and I've lost some weight. I do have a feeling the pubs being shut has helped with the weight part as don't really drink at home.
     
    UEA_Hornet likes this.
  34. ForzaWatford

    ForzaWatford Squad Player

    I've been running 3 x a week since lockdown started, from a place of not running for about 6 months. I've been doing long run on a Monday and then shorter faster runs on Wednesday/Friday.

    Today I did my second ever 10k, and felt fine physically whilst doing it. This afternoon, however my knee is in a lot of pain. It's the outer part of my right knee, and it's really painful to walk/bend it in any way. Has anyone else ever had this? It's strange because it didn't hurt at all whilst running...
     
  35. Filbert

    Filbert Leicester supporting bloke

    Runner’s knee maybe? I won’t claim to know lots about it, other than it’s a pain in the arse (well knee) and seems difficult to get rid of. I’ve been using a foam roller which has helped as well as ice after running and before bed and ibuprofen. It still flairs up when my knee gets warm and has even woken me up at night.

    Could be worth a go?
     

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