Move somewhere warmer imo.

That's a very sore point. Why do you think I used to have a roo as an avatar?

Edit: And what do you think my nickname stands for?

This guy knows about coming back from injury .

Rededicated myself a couple of weeks ago to making exercise a priority and starting to reap the benefits. It's so easy (for me, at least) to get out of a good rhythm.

mhmm good advise from the ronmiester.... ive had injuries b4 but pretty sure i always took the cautious route & probably took maybe a month or alittle bit longer b4 going back to regular routine

the reason i wanna push this time though is due to summer around the corner ehh.... better to be safe than sorry though

i got injury doing 70lb skull crusher, hahah pretty weak but ughh yea def need to get
proper rest in between sets

last question: you guys stretch b4 weight lifting?, i think ive always got mixed information on this so not sure...

I do a lot of shoulder stretching, and hip stretching - use a foam roller and lax ball before lifting.

Go somewhere warm for the winter

I'm now on week #2 back to the gym. I've been mostly sedentary for the last 3-4 years, so I have a long way to go. Been focusing mostly on cardio, with some resistance routines worked in. I have to say that I'm already feeling better. Just getting the blood moving again and getting a good sweat going feels good.

exo,

i stretch a lot before lifting and after. it must be bad to not stretch.

^^^ yea?... i just remember tnation & bb.com articles use to say that stretching before can lead to muscles being too flexible which then leads to injury or something along those lines

Static stretches can do this aparentely, dynamic stretches are what you want to be doing pre workout. I do the following dynamic stretches before i lift, youtube them if your not sure how to perform them.

• Cat Camel x12
• Side Lying Trunk Twist x8
• Calf Stretches x5
• Leg Swings x20
• Lateral leg swings x20
• Shoulder Dislocations x10
• Windmills x8
• Squats x10

^^ thx.... love that people are ready with info upon request

shoulder dislocations sound painful hehe, youtubing right now

Yeah static stretching (the traditional stretch and hold) before exercise is not recommended. Pretty sure it's been shown to both increase injury rate and decrease performance. As Sacred says, dynamic stretching and mobility drills are best before exercise. Whether you should stretch after exercise or not is kinda up for debate. There's no solid evidence afaik either way and in general it's a massively misunderstood concept. One way to look at is this: Stretching increases the range of movement, which in most sports isn't actually that useful. Mobility and SMR increases the quality of movement which results in lower injury rate and higher performance.

KB and Rusty - good work on getting back into it. Set yourself some goals imo. If you have something to work towards you're way more likely to stick at it.

Got my first triathlon on Sunday. Getting pretty excited about it now.

i always feel less tension/strain if i stretch after lifting, muscles feel much better the next day too

gl with the triathlon pokerron

I am hoping to get under 50 minutes for 10k, think my best is 54 minutes.
Need to lose some weight first.

Just back from a week in Spain visiting my parents so I ran tonight for first time in two weeks. 6 km 34minutes

Good Luck with it.

tyty...right now my goals consist of getting up tomorrow morning and getting to the gym. seriously. I'm trying to put together 3-4 good weeks of routine so that it becomes habit. I do have some long range goals that are a little nebulous (losing 70lbs.), but nothing specific nailed down just yet. Once my conditioning has gone a bit farther, I'll set more specific goals. One will be to summit another 14'er in Colorado...haven't done that in 7 years. I'm also looking around to see if there are any good short-ish biathlon events. I can swim and cycle...I just can't run.

Thx. My motivation is at it's best when I allow myself 'rewards' for working out. For now, I'm only allowed to visit the pub when I've completed 10 workouts. Hence the 5-a-days I'm currently doing ..

GL with the race, Give us a TR Monday.

The workout is going good. Hitting the gym frequently, gaining muscle strength and my cardio is better too.

I just learned about crossfit and love the idea so far. I'll try to read/watch videos about it and maybe incorporate some of the dynamic exercises they do. Is somebody here doing crossfit?


Nice info, thanks for the list of stretches, seems like a great list of things to do as a warm-up.

Do you know any publication that talks about the dynamic versus static stretching? I would love to read a bit more about it.

Crossfit is pretty legit, good way of building strength and fitness. Insanely expensive though afaik and you also have to be careful to get a good gym as I've heard bad things about some of them.

Wrt stretching, this article has a bit of decent info - http://saveyourself.ca/articles/stretching.php - I only skimmed it but he seems to explain a lot of decent concepts and his site in general is legit. He writes articles on sports injury, pain and other related topics, all based on what the actual evidence says. If I find anything better and more succinct I'll post it up.

Agree, I did a little bit of research and it's insanely expensive. I'll incorporate some crossfit exercises in my workout routine but won't join a club.



Thanks for the link, only skimmed is for now but gonna read that for sure.

Good luck for your triathlon, have a nice day Ron.

TR from my race yesterday posted here in my log.

Cliffs: It hurt, but I had fun and performed as well as I possibly could.

Cangratulations!

Progress Report:

Week 3, going strong. I'm getting in a solid 30 minutes of cardio on the elliptical 4-5 times a week, finishing off with 30 minutes of strength training. The initial OMFG I HAZ SORE MUSCLE phase is past, and I can feel my mental game starting to shift. It's less about the chore, and more about the goal now.

Physically, I'm feeling much better. Lower back pain is almost gone. Sleeping well, and my energy level is much higher. I haven't had a 2:30 crash in over a week.

Mentally, I'm feeling fantastic. I was talking with a counselor the other day who told me that studies show regular exercise is as effective as a low-dose anti-depressant. That seems to be holding true for me. I'm generally more positive, and have better control of my emotions. Yesterday's poker session bears this out....I took 4 river suckouts when I was AI as a 3:1 or better favorite...3 of them in deep pots. I only ended up losing ~$250, when I "should" have won about $1500. As of late, that would have tilted me postal, but I was able to roll with it and left the casino very pleased with my play.

Congrats Ron, great read.


This is why I keep suggesting to anyone who lives a sedentary life to get out and do something. Especially if your life is filled with stress and emotional swings.

Good job, keep going amigo.

congrats ron!