TIME TO GET RRRIIIIIIIPPED!!!!! - the exercise thread

so i went to a krav maga class near me, & holy fuck it destroyed me. i love it
i'm gonna keep going to the classes as long as i can!

 

I restarted the 5k marathon training course on Zombies Run, since I'd missed a bunch of days and restarting the whole thing means I can synch my progress with Matesprit's (which means we can do the program together more effectively). Things learned: GPS tracking is wonky and at the best of times, the app seems to be underestimating how much distance I covered. (At the worst of times, the GPS tracking is drunk and needs to go home; it read today's run as 0.04 km, which is one hell of a decimal misplacement since it was closer to 4 km.) Also, "chases on" hasn't resulted in either of us actually getting chases, which was only discovered when we paused for a breather near the end; she thought I was running because the chases had activated, and I thought she was running because chases had activated at the exact same moment I was trying to run to catch up so I wouldn't be lagging behind so much I was at risk of losing sight of her.

It's sort of annoying to get told "you know I'm holding back, right?" Because - yes, I'm aware that Matesprit is faster and more fit than I am. I'm aware that I am not currently able to keep up (which got driven home hard today, since I did fall behind so far that I lost line of sight several times; she doubled back if she couldn't see me over her shoulder). That doesn't mean I wasn't trying.

Spoiler: tw: weight loss mention/talk

I am happy that I'm making good, steady progress towards my goal weight, though. (Although: also annoying to get told "it's a good start" when I mention how much I've lost already.) I'm almost 20 pounds down from when I started tracking with MFP, which is hopefully a slow and steady enough pace that I won't rebound once I reach my goal and switch to maintenance. I've still got about 30 more pounds to go before I reach goal, although I should check and make sure that my goal weight ("within 10 pounds of my ideal BMI for my height and age") hasn't shifted any.

 

Can anyone recommend a source for super gentle baby exercises someone who is very unfit can do at home? Ideally with cheap or no equipment.

 

https://dailyburn.com/life/fitness/beginner-bodyweight-workout-exercises/

The beginner variations of these body weight workouts are great if you're just starting out and the article explains how to turn them into a ten or twenty minute routine. Body weight stuff requires no equipment except occasionally a chair, ime.

 

Tester session at gym went great! The trainer said I did really well and next week we're going to focus a bit more strongly on problem areas.

 

Anyone know a good site for beginner yoga? I used to do it years ago and it really helped my back but I fell out of it and want to get started back up again.

 

I tried boxing! I'm not great at it but I'm better than I thought I would be.

 

Set up a thread in Brainbent for exercise musings.

 

I walked for like...about a whole hour and a half today, give or take some minutes? that on top of my usual hour of walking spent going to and coming back from work. it was just walking around the city so I wasn't climbing hills or anything but still, that's one of the longest stretches of near-constant walking I've done in a while

surrounding circumstances weren't very good but it was nice to get that exercise since I was in a bad mood and it really helped clear my head

 

I missed one week at the gym and my arms apparently lost all conditioning. Now they hurt :( How long does it take to build up decent arm strength?

 

I signed up for an exercise class at the local community center, aimed at people who're overweight and looking to learn how to safely exercise, and today was my first time going. The class has been going for a couple weeks already, but everything felt easy enough to do? And everyone was really encouraging and nice - a couple people told me, as we were leaving, that if I felt sore the next day or the day after, to not worry about it because that's normal. The instructor even said that I was doing really good at learning and getting up to speed considering I was getting tossed into the deep end; another lady said that I was a really quick learner.

And none of it hurt while I was doing it? Except for the leg extensions, and that didn't hurt the leg I was stretching; it was the leg I was standing on that started getting sore and crampy, so that's probably more bad conditioning. And the soreness didn't last long once I rested for a few seconds.

It was fun, I want to go back next week and maybe go in a bit early so I can do warmups with people. And I need to remember to bring a water bottle, too.

 

Local community center, maybe? The one for my area had a beginner yoga class, along with a whole bunch of other fitness and exercise classes meant for people who're out of practice or who've never done it before.

 

does anyone have any advice on ways to build lean muscle? The guys I know who work out are all body builders, but I don't want to get bulky, just stronk

 

Tl;dr lean muscle is done by endurance training, ie lower weight for longer time, and generally things like running. Bulky muscle is generally from heavier weight for less reps.

 

I started a pole dance fitness class in July and I have so much more strength and I'm quickly discovering that exercise is very very good for my mental health... I think I wanna try and take up jogging once or twice a week buut we'll see whether I manage to get past the initial social anxiety

 

Arm conditioning is apparently back, I did great today and my trainer let me use the bench press machine for the first time! Only on 10kg for the moment, but that was relatively easy and I'll ask if I can up it a bit next week.

 

Arms don't hurt the day after weight-lifting now, that's good.

 

My back pain's been getting worse though, so I think I'm doing something wrong. Seeing the doctor Monday.

 

Kicked up to 15-20kg press! Couldn't do more than one set at 20kg but the 15kg were okay. And it's only a week since I did 10kg for the first time, so not bad! That's about what I'm told is a good starting point.