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| Yes Sarah, an exercise bike will mainly work your leg muscles. You may get a little bit of work happening in your glutes (butt muscles) and abs (stomach muscles) but not really much to speak of. Marion |
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| Kerri do you eat before exercising? You have to get water down while training to replace what you are losing. Has this just started happening. Has anything changed in your exercise/eating regime? Marion |
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| i just brought an exercise bike- step in the right direction! will this only give my legs a work out?? |
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| Oh Marion!!! I am having a problem lately with PB'ing whilst exercising...to the point I have to stop what I'm doing (at the gym), run to the ladies and have a good old spit and run back to the machine and carry on!!! I know I should be sipping my water, but do you have any other tips?? Kerri |
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| Let me know if you want anymore. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hi Kazza You can do step up kick backs. You can use any kind of step as long as it's stable and is about 25cm (10 inches) tall. Stand in front of the step and step up on your left foot and as you do so kick you right leg back and up. To start with you may need to hold to something until you get your balance. Repeat this 8-10 times. Then step up with your right foot and kick your left leg back and up. Repeat 8-10 times. You should feel this in your glutes (butt muscles) It's a good calorie burner and also works your legs. Work up to doing 3 sets of 8-10 kick backs on each leg. If you have a fit ball this is a good one. Lay on your back on the floor with your legs straight and rested ontop of your fit ball. Your arms should be by your sides and if you are laying on a mat you can hold the sides for balance. Using your abs and glutes pull the fit ball in towards your bum. When you get as far as you can lift your bum a little higher and hold for a second. Slowly roll ball away. Try to repeat 8-10 times, if you can't, even 1 or 2 is a good start and slowly work up to 10. 3 sets of 8-10 times would be your ultimate aim. |
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| Hi Marion have you got some exercises to do for a saggy butt Kazzza |
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| Will have to pass on the coffee...my son has been invited to a birthday party so can't deprive him of that. Maybe another time! Kerri | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| I can do coffee from 11am on. Is anyone else coming? What has happened to Carol...is she ok. Have not seen her on here for ages which is strange! Anyway, I go to Zest in Melville. Kerri :) |
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| i'm ok for coffee on Friday but I don't know if anyone else is. Well done with the shake up of your exercise routine. That stepper is a devil and it hurts real quick! Carol shouldn't have been using that as far as I'm concerned. It's too full on for her. Which gym do you go to Kerri? Marion |
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| Marion, Well, ditched the recliner bike today at the gym!! 3mins on hill/steep stepper thing!! (my first time at it) 12mins x-trainer 15mins rower The 12 mins on x-trainer was not so bad!! Mind over matter I think, should achieve 15min mark during the coming week!! As for the rower, already do maximum resistance, so did for longer and tried to maintain 30-35 strokes per min. In the 15 mins I did 3,000 metres. I try and do 1,000meteres every 5 mins. Thought I try that big/steep stepper...don't know its proper name. I think its the same machine Carol did her knee injury on. I will 5 mins on that next time...that is a leg burner!!! My PT is really lovely, she just likes to push people beyond barriers. With the treadmill she probably thinks there is a pscychological element with me...which there isn't, it just bores me senseless and I don't feel safe on it!! Thanks for your good advice Marion!! Is Friday coffee still on? Kerri xx PS How was the big night last night?? |
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| You can do it Kerri, when I first started on the cross trainer it frightened the carp outta me and I could only stay on it for about a minute. Slowly I worked my way up. I found if I could stay on for more than 8 minutes I was OK. Up to 8 minutes I was out of breath, in pain and bored. Once I broke the 8 minute barrier the sky was the limit. I have been known (not recently lol) to stay on it for an hour! As for the treadmill that is very unusual, most people take to it fine and find the crosstrainer difficult. As far as your trainer is concerned..........just tell her what you want to do....you are the client. She should train you in the areas that you want, providing it's not going to harm you. I would think she's trying to get you to do more cardio but you seem to be doing a fair bit. How many times a week do you exercise? Marion |
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| Marion...OMG I think I would have a heart attack doing 20 mins on the x-trainer...and 30 mins...well there would be no possibility of resuscitation (lol)!!!!!! Seriously, will give myself a week to work up to 15mins giving it a really good go. If all goes well will try for 20 mins week after that. Will ditch the recliner bike (dame it!!). I had a little dummy spit at my lovely PT trainer today, I hate hate hate hate hate the treadmill and she made me get on it and after one minute stopped and refused to do anymore. I don't know why I hate it so much, me thinks its the balance thing. Anyway I might try and do 2 minutes on it by myself tomorrow. I usually see my PT for a weight programme only, but she is bloody determined to get me on a bloody treadmill!!! Arrrrgggghhh Thanks for your help Marion!!! Will shout you a coffee! Kerri xx |
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| Hi Kerri, Firstly I would kick the recliner bike to the kerb, it doesn't burn half the calories that the other two do. I would continue to do 10 mins on the rower but increase the resistance. Do 20 mins on the cross trainer and take it up a level or put it on a hill program. I would also aim at extending the cross trainer to 30 minutes gradually. Marion |
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| Hi gorgeous Marion! Long time no speak. Hope you are travelling well. I do have an exercise related query. For my cardio workout (at gym) I do 30mins which consists of 10min x-trainer 10min rower 10min recliner bike I think my body is getting use to this regime. So would you recommend either increasing intensity for same duration or same intensity for longer (if so how much). Ta, Kerri xxx |
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| Hi Marion thanks for your reply. I'm in Wodonga. band weight was 123.8 and I am 162 cms. My doctor feels that a loss of 60 ks is in order. I'm ok with that but envisage that it will take me about 18 months. Shame about the arms. Did you have the surgery where they take up the excess thru the arm pit? I'm 64 so I am not sure if I want to do the cosmetic route as I guess this is really all about my health which is generally pretty good for my age - except for the weight. But I'll see what I feel like at the end of the journey. Never say never. I don't walk outside at the moment. I have a lot of parklands near my home and I used to walk every day during my Jenny Craig phase. I'd plug in the earphones and off I'd go. I suppose I can do it when I go back to school - lunchtime is a good chance for me except if I'm on yard duty. I have to walk a lot during the day from building to building carrying a load of materials. I plan to get a pedometer to measure just how many steps I take during the day. I know that you advocate walking outside as u use more calories to walk on grass or sand. Its just that I tend to manage my time poorly and fitting an outside exercise program is hard. Having all the stuff in my own gym makes life easier and I can set up in front of the TV. After writing it down I can PROCRASTINATION PLUS. Tomorrow I will walk to the park - about 30 minutes. I'll still keep on with the 10 mins bike and the 30 mins treadmill as additional. My partner knows zip about boxing and he doesn.t know about my plans for him as a sparring partner. Its just that I did a bit of this at Contours and I felt quite invigorated. I'll go to the sports store in Albury to have a try on a cross trainer. Thanks again Roz |
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| Hi Roz, congrats on your weight loss! Pool exercises would definitely be good for you as there is no pressure on your joints. I think the cross trainer is probably the best exercise machine you can use. It mimics jogging without the impact on you joints. It burns twice the calories of the bike or cross trainer. It's something you would have to ease into slowly, starting on a low setting for just a minute or two and working up. I'm afraid the arms usually come down to surgery to have the excess skin removed. I trained my butt off while I was losing but had to have the excess removed. The bike (unless used at full tilt) is known as the 'lazy man's exercise equipment'. It is ok for warming up or cooling down but I don't recommend you do 20 minutes. Better to do 10 minutes then 30 minutes on the treadmill at an incline. Boxing is a fabulous exercise to do, it burns heaps of calories if you do it energetically. Does your partner know anything about boxing? Where abouts do you live? How much weight do you have to lose? Do you walk outside at all? Marion |
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| Hi Marion I am new to this thread. Banded 4 Dec 2008 and have yet to visit with the PT. so far I have been working on the exercise bike, walking on the treadmill (20 mins each) and walking around the pool and reversing and walking against the current. Then I do arm work propelling myself backwards and forwards around the pool (20 mins). I have an air walker, a bench press, an exercise ball (large), an excell total gym (a kind of glide bar with attachments for leg lifts) and a long strip of rubber which I got as part of the Windsor Pilates tapes (I have a set of 4) and weight watchers yoga/pilates dvd. In the olden days I thought just having these pieces of equipment would help me lose weight.lol!!I have a lot of osteo arthritus which I hope will ease up with weight loss and exercise. Major issue for me is the "smakkos" arms and the fact that I am 64 and have been yoyo dieting for years. To date I have lost 13 kilos but am starting to slow down and I know that I have to make a committment to excerising. Any tips on where to go? I read that the cross trainer is most effective. Do I need to add one to my home gym? I dont mind the bike and I plan to use it to get my heart rate up prior to going on to do excercise. Should I get some boxing gloves so I can practise with partner (who has promised not to hit back? My hips are very stiff and I would really appreciate your input Cheers roz |
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| Thanks Marion, that's all good information, and I've taken it on board :) xxx |
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| Thanks Andy, I have emailed you. Marion |
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| Hi All, Marion there is a website being built for Band Camp. I am going to have a page on it for Banded personal trainers to stick a profile on there. Can you please email me if you are interested. info@activebalance.net Also if anyone knows of any banded personal trainers in other area's please let me know. Andy |
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| Hi All, Marion there is a website being built for Band Camp. I am going to have a page on it for Banded personal trainers to stick a profile on there. Can you please email me if you are interested. info@activebalance.net Also if anyone knows of any banded personal trainers in other area's please let me know. Andy |
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| Simone the BSN shakes are definitely superior to the generic shakes. It is low in carbs and low in fat, many of the generic one's are high in sugar and not that high in protein. Putting a banana or some berries in is a good idea, I often make a smoothie of skimmed milk, BSN powder and fruit for breakfast or lunch. Marion |
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| Hi Marion Thanks for your response. I didn't mean the optifast shakes though (though i re-read my post and I see that I wasn't sp[ecific in which shake I was talking about), I meant the generic brand shakes; which probably vary from chemist to chemist. Yes, I've been having the shake at around 8.30am, and hungry again by 11-11.30am. But it's a hunger i can either handle, or sate with a piece of fruit or a small snack (which is in alignment with the 5-6 small meals a day that you recommend). I guess my main question is, should I even bother with the BSN shakes, or are the chemist generic brands more than adequate? It's a hassle to source BSN shakes in Perth, but really easy to pop down to my local pharmacy and grab some generic brand shakes. However, if it is agreed that the BSN shakes are noticeably superior, then of course I'll go with those. Has anyone tried the biggest loser brand shakes yet, are they any good, and any good for you? Also, what are your thoughts on fluffing those shakes out with, say, a banana (all together in the blender) as a way of making them keep you fuller for longer? Thanks Simone :) |
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| No, the crushed disks are a nursing injury 10 years ago. I've had 5 spinal procedures and am the best I am likely to get. It's pretty good as long as I know my limits but I am just wobbly! I do have skinny ankles though. It has contributed to the weight gain though as I had to give up work and I gained 20kg over 10 years through inactivity. Thanks Cheryl |
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