Corona Virus Home Workouts

Cheers Filbert. Will need to get myself a foam roller! How long have you had the runners knee?

 

Mine started early February, got progressively worse until I knocked the running on the head a couple of weeks ago and actually rested it properly. Lots of stretching and using the foam roller, I did 5k yesterday and the knee felt back to normal.

I know I quite often neglect to warm up and down properly, especially if I go for a run after work. The first time I had a go on a foam roller the other week I got going on my quads and hamstrings and immediately felt the pressure under the centre of my kneecap where I’ve been having the most pain.

 

Our 10 year old, 4cyclones, is supposed to be doing morning exercise for the school work, but we put that patronising jesus-looking bloke on (jumping Jim or something) that the school recommended and all Kremlins took a dislike to him.

So instead, after a lot of discussion, Ciff got him to join in her morning Zumba routine. He was not a willing participant, but under dire threats did all the steps and moves alongside her for 30 mins while grizzling and doing it with no enthusiasm. It was really funny.

 

I've succumbed to the Joe Wicks programme. Not the morning exercise for kids but his 3 months HIIT regime, which I'd seen someone I know do and it helped him. At 6ft 5, 16st and a bit of a belly that won't go away (not that I've done much to encourage it) I thought it be worth a go, particularly as it was half price. Due to start this week. We'll see!

 

What's people's views on 15-20 minute workouts? Are they actually worth doing - how much value will you get out of doing one that short?

I've found my motivation waning a bit the last week or so after getting stuck at 13stone for the last 3 weeks without losing any weight, but been managing a 15 minute full body dumbell circuit. Will that actually be doing much?

 

Bringing this thread back up to ask someone more knowledgeable than I am... I went from 14st to 12.13 during the first lockdown. Then over summer and then christmas I basically did the complete opposite and put it all back on.

Since Jan, i've gone back to what I was doing in the first lockdown, albeit slightly less exercise as I had a base level before, which I don't now. However I've lost almost no weight, despite eating the same as previously and doing pretty much the same exercise. Been almost a month now and I have nothing to show for it. Can anyone offer any suggestions as to why? It's very demotivating.

 

You are Troy Deeney and I claim my £5 for outing you. Also taking 4st off your reported weight isn't fooling anyone.

 

It's cold outside. The body senses this and prevents you from losing weight so that you have more mass to keep the cold out.

NB: I am not a doctor, dietician or fitness instructor.

 

I have had my own free weights for twenty five years.
I do six days a week,alternating upper body and lower body with various sit ups,press ups and stretches interspersed.
One set of weights (16k ) are now too heavy for me to use properly so they just sit there and watch!
When I ordered them the delivery company would not leave them because they thought someone might run off with them!
Unlikely I must say but you never know!
As I'm not playing or coaching et present I resort to skipping too and a little yoga,plain nothing fancy,so plain yoga!

 

Eating the same whilst doing slightly less exercise than before might just mean
that you are "maintaining". Fewer calories and a little more exercise?

 

Don't you burn more calories in the cold?

Maybe. But instead of running 5K i've been running 3.5K so it can't be that much difference, surely! I was losing 2lbs a week before.

 

Don't look at the scales.

Thats not a joke!

You're looking for acheivement in what you are doing and only a small part of this is weight.

Measure yourself in a different way, how fit and healthy do you feel out of 10? Record that every day then review periodically.

Can you run 8km once a week instead of the usual 5km? It is an achievement if you do. Can you do 1000 press ups in a month? Another achievement.

If a 20 year old woman has a fat arse, there are specific exercises she could do and increase repetition of as she moves toward her goal. Looking at her weight isn't the right benchmark.

 

I did tell you I had no credentials.

 

If I eat well and run a lot I lose weight slowly. If I eat well and don’t run I lose weight quicker. Seems illogical but there’s no doubt eating well and exercise are good so whilst I watch the scales I’ve learnt not to get too hung up about it.

 

It’s almost impossible (or impossible? citation needed from a PT) to gain muscle whilst losing fat, but weights are a great way of losing fat as you burn energy up to 48 hours after doing them rebuilding muscle, plus if you’re trying to lose weight you need to continue to do weights and keep your protein intake at the right levels to try and maintain the muscle you have.

I’ve always found carb cycling has worked really well for me when I’ve been trying to lose weight/maintain muscle. Continue to work out doing the weights, but time your carb intake around your workouts (but make sure they’re complex carbs) then skip carbs or have very low carbs for two or three meals in a row. Essentially your body stores carbs glycogen which is then used for energy, once you deplete these stores your body turns to burning fat for energy, but, it will only do this for so long before it thinks it’s starving and will then actually try and store fat and burn muscle instead, which is the last thing you want. Hence why you cycle carbs and never go without them for long enough that this happens.

It’s something that works incredibly well for me, I’ve been doing it since the start of Jan just to shift a bit of excess Xmas and lockdown weight (only about half a stone) whilst still working out as normal, and it’s something I’ve done on and off for years as and when needed.