General > Training, Diet, and Fitness
Strength Training Thoughts
APPST_Paddle:
I'm 37 years old and in fairly good shape, 6'0, 175 lbs. or so. I eat fairly well, I go with 1/3 veggies, 1/3 protein, 1/3 complex carbs each meal basically with protein shakes and/or nuts, fruit for snacks. I'll have a crazy meal once or twice a week, drink once or twice a week.
5:30 AM - wakeup, check/pray for surf, no surf - gym for 45 minutes. I typically do some sort of muscle group 5-6 days/week if there's no surf.
3:30-4 PM - check wind, if windy (basically 5 days/week the whole spring and summer) - kite, if not, I typically do some form of cardio 3-5 days/week (30 min) - cycling, flatwater paddle,etc.
So, I'm hitting a bit of a plateau, where I'm looking for new workout plans, or just a general mix of what I typically do. My goal, has most of us have, is to be able to surf as long as possible both in terms of hours in the water/session/week, etc. and longevity. I want to be the guy surfing at 90.
My question for the group is, what have you found works for you. Whether it's a mix of traditional strength training with SUP mixed in. A mix of cycling, swimming, running, etc. mixed with SUP, or just straight paddling all of the time.
I'm contemplating either limiting my strength training to 3 days/week which would probably be 2 days of legs/core, 1 day of upper body, and mixing in more paddling, maybe some swimming (in the summer), cycling, etc. The bottom line is I work a desk job, so I have to do something everyday or at least 6 days a week or I go stir crazy.
goodfornothin:
Kettlebells, wimhof breath with cold water submerssion, yoga, and deep sand sprints (i use a 90lb kettle bell tied to a waist belt)
Ive also been fermenting most of my food and i am suprised with the results
Eagle:
"My question for the group is, what have you found works for you. Whether it's a mix of traditional strength training with SUP mixed in. A mix of cycling, swimming, running, etc. mixed with SUP, or just straight paddling all of the time."
Variation. But what helped most was getting DEXA scans to define progress. Is an accurate way to track muscle fat BMD vs type of training over time. The detailed scan info pinpoints exactly what needs work. Has actually helped a ton to maintain motivation and focus over the years. Takes most of the guesswork and speculation out of the equation. ;)
APPST_Paddle:
--- Quote from: Eagle on August 23, 2018, 11:43:24 AM ---"My question for the group is, what have you found works for you. Whether it's a mix of traditional strength training with SUP mixed in. A mix of cycling, swimming, running, etc. mixed with SUP, or just straight paddling all of the time."
Variation. But what helped most was getting DEXA scans to define progress. Is an accurate way to track muscle fat BMD vs type of training over time. The detailed scan info pinpoints exactly what needs work. Has actually helped a ton to maintain motivation and focus over the years. Takes most of the guesswork and speculation out of the equation. ;)
--- End quote ---
Yeah, my wife and I have talked about getting those. I agree, I'm going to just keep mixing up my routine, work in some swimming, maybe a bit more running, etc. Again, the primary goal is overall fitness and longevity without injuries. Being able to see your obliques and lower ab muscles is a nice by-product.
SoFloSupChick:
This is not the end all, be all solution, but this is what worked for me in the past. And if you're already doing strength training, I think this might be a good change.
If you want the biggest bang for the buck and the least amount of time spent in the gym, it's weight lifting (free weights, power-lifting-style not nautilus-type equipment), and sprints. If you've never done this type of weight lifting before, I highly recommend the book Starting Strength. It will have both the lift instructions and a starting program all laid out for you. For sprints - any kind really - mix it up! For example, look into Tabata sprint protocol.
If you really want to see amazing results, look into leangains program in terms of nutrition. It might seem crazy at first, and requires dedication. But it does work wonders, if you want to see that 6-pack.
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