Looking for a who does what & how often on a home gym...
hey, I do a 1 1/4 hr martial arts exercise routine twice a week. the results are super. it increases strength of core muscles that are not used in daily activity. Not only is your flexibility increased, but your strength at the extreme ranges of motion. I have been doing this exercise for 1.5 yrs and I feel that I must share it with the world :)
I also ride the road bicycle around 100 mi/week for endurance.
The martial arts exercise can be generally "catagorized" (not sure if thats the word i want to use) as "resistance to momentum/inertial of your limbs (arms and legs) where the joints are mostly in tension and not compression. Some of the major muscles that are developed are the lumbar, internal & external intercostal, int & ext oblique, quads, hamstring. The 1st 3 muscles that I mentioned are the muscles that support the skeletal structure, where with proper & equal (left & right sides) development, the spine will align and and slipping of spinal discs will be prevented, much like equal tension of spokes on a wheel, if they are not tensioned equally, the wheel will colapse upon impact; the same goes for the spine.
I teach this class at a ballys gym every saturday.
These exercises come from woshu (shaolin monkey & crane style), tai-chi, a some yoga. These are the preliminary exercises that are conducted by shaolin monks prior to practicing or engaging in combat skills.
I can go on and on and on talking about it... I plan on working on a video to sell, but have not had the time to make one; I hope it comes about this summer.
Anyways, I will be in daytona next week and if anyone is interested in seeing this exercise, I will be happy to give a demonstration and share my knowledge. I will arrive in daytona on wed and will do the team hammer practice, look for Steel City Racing MA am#101.
QuoteLooking for a who does what & how often on a home gym...
Bench 315 for a couple, then squat 405 for a few, row 315 for a half dozen...then I'm done. 20 minutes :)
If you're throwing around 315 on the bench you're a beast Dude!!!! ;D
There are a couple of really compact little routines you can do. A lot of it would depend on what kind of Home Gym you have. How old you are. What kind of cardio you are doing...and so forth.
(I sell that stuff for a living)
Generally speaking you want to start with larger muscle groups and work your way toward the smaller ones.
From my experience with home gyms its easier to sit on the couch and watch tv or play on the internet, especialy after a hards days work, than it is to drag your butt to workout. ;D Who has time to workout anyway? Seems like nobody sleeps anymore. ???
found a gym 5 mins from the house... no sign up fee, 24.99 p/m
I go in the mornings from 7-8:30 M-F... m-w-f I do circuit training 12 stations 4 times. T-Th heavy cardio combined with full torso cicruits (stomach, torso rotation and lower back). Home workouts dont ever get done in my house... but the elipitical makes a GREAT clothes rack!!!
some of you guys just have no spirit..... :-/
beware, w/o good flexibility, you will get injured when you go down, bones will break and tendens will tear...
very true!! also initially flexibility will reduce power... over time flexibility allows for more power. you CAN have both. I am really just searching for endurance... hence the circuit work ;D post workout stretching for 15-20 mins is the norm for me.
I would like to get into the whole martial arts thing... just dont have the desire to do it full bore. Would rather do what I know... I fear change!! :o
Right on w/ the flexibilty. I used to be into bodybuilding and did a lot of fascial stretching. Was a long time ago, since I stretched...and my body explodes everytime I crash.
Maybe I need to start stretching :P
As far as maritial arts goes... too much time to invest, and I got a hella powerful sucka punch anyway ;D
Mine consists of chasing my 2 year old around the house.... does that count? Maybe that's why I don't do 30 minute races any more...
Oh yeah, and the occasional paintball day too...
Quotehey, I do a 1 1/4 hr martial arts exercise routine twice a week. the results are super. it increases strength of core muscles that are not used in daily activity. Not only is your flexibility increased, but your strength at the extreme ranges of motion. I have been doing this exercise for 1.5 yrs and I feel that I must share it with the world :)
I'd be very interested in this. About 10 years ago, I blew a disk and had corrective surgery. I can't hold a chiropractic alignment worth a damn any more, and I'm often in enough pain when I get home from work that I don't want to work out.
Steelcity, do you think you could just stand in front of a video camera and do what you do when you teach the class? I don't care about production values, but I'd really like to give your routine a try.
Please shoot me an e mail at racerk3@aol.com. Thanks!
hey K3...
QuoteSteelcity, do you think you could just stand in front of a video camera and do what you do when you teach the class? I don't care about production values, but I'd really like to give your routine a try.
not sure if i can do that, I do have a few demo tapes, but I would be hard pressed at this time to expose the knowledge on physical media. As much as I'd like to share it, I must protect the knowledge as it is not yet copyrighted or whatever I must do (I am not a patent lawyer so I dont know these things) but I do know that this exercise routine is highly benificial with a minimum effort and that I would like to capitalize on it.
But I will be at daytona next week and will be glad to show the exercise a few times (not a few times in the same day), perhaps a segment in the morning, and a segment in the afternoon. I'll be in daytona on Wed and will be there for the team hammer practice.
I did not put the routine together, but I did improve some aspects of it, thus I must credit my Siberian friend for conducting the extensive research into sports medicince with his strong martial arts background roughly 15 yrs ago back in the motherland. My Siberian friend will also be present on friday to help in the pits for the team challange, so keep an eye out, and he will be glad to share his knowledge as well :)
For you other guys out there, this is not full blown martial arts, it is the martial arts preliminary exercise that is conducted to develop the core skeletal muscles, particularly those that support the spine and create a safe distance between the discs for the nerves to pass and minimize compression on joint (spine, hip, knee, and shoulder) cartilage, and return the skeletal structure to its youthful posture. You may consider this an injury prevention and body alignment gymnastics exercise. It is not a stretching exercise such as yoga, although some (very few) elements of yoga are incorporated, it is in essence a dynamic motion exercise; stretching on the other hand is most often static and compressive to the joints and can cause damage in the future. Since this exercise is dynamic motion, the flexibility follows by developing the strength at the extreme ranges of motion.
Conducting this exercise on a regular basis of at least once a week will insure a youthful strength and flexibility far into the old age where most people suffer stiff joints etc. (where they attribute that stiffness to arthritis etc.) thurthfully, the stiff joints and loss of mobility at old age is due to inccorect use of the joints for an extended amount of time such as the highly damaging compressive execise of weight lifting, not that you should not lift weights, but that an equilibrium must be attained.
always remember that the true definition of physical fitness is strength, endurance, and flexibility.
I've written two books, one copyrighted and on it's way to production, and another still in the writing stages. I understand your concern about the concept getting away from you, believe me.
Basically I'm just a fat old man who's getting stiffer by the day, almost to the point where I worry about being able to continue racing for many more years. Your description of the workout sounds like it's custom made for my problems.
I won't be at Daytona, so I'll miss out on that offer. I'd sign a release if you were willing to give/sell me a tape.... :-*
QuoteBasically I'm just a fat, slow, decrepid, slow, worn out, slow, coming apart at the seams, impotent, slow, shriveled up, sagging old man who's getting stiffer by the day, almost to the point where I worry about being able to continue racing (if that is what you call running around real slow in circles) for many more years.
You missed a couple of things there K3, so I just edited it for you a bit! I see you finally see the light! ;D
Nothing like being young and virile!!! :P
Thanks for setting me straight, Edgar.
Hey Rob? Did you recieve the Bark Busters and titanium bash bars that we ordered for my bike yet? I'm thinking I may REALLY need them this season....
Also, be sure to get me that set of gloves we talked about with the sharp metal spikes on the knuckles.
Thanks!
K3
I get a full range workout once, sometimes twice per day. I JUMP into the car, and using my ARMS to steer, and LEGS for the gas and brakes, I head to Mcdonald's. I strain my EYES to read the menu, and then I have to STRETCH back and PULL my wallet out of my rear pocket. I WALK to the soda fountain, and PRESS the Diet Coke button. Then, I POWER WALK to the table, and SQUAT down into the seat. I then LIFT the contents out of the bag. Using my JAW muscles, I quickly STUFF the "food" down my throat hole, using all available THROAT muscles to SQUEEZE everything down to my stomach. There are other excercises that are performed immediately after the meal is finished, but that is a secret, and I wouldn't want the info to leak out. :o ;) ::)
Who was it that said "only in america would someone order a Big Mac, Large Fries and Diet Coke" ;)
QuoteWho was it that said "only in america would someone order a Big Mac, Large Fries and Diet Coke" ;)
When I go grocery shopping at the commercial store (I also shop at the natural foods co-op), I play the "Cart Game", and check out what weirdness people put in their carts.
Sample:
Lean Cuisine frozen dinners
Frozen pizzas,
Diet Soda, 2 cases
White bread
Deli meats (who know what's in that??)
Plenty of cheese (we live in Wisconsin)
2 cases of diet Mountain Dew
Sunny D (They must think it's juice or something)
Hamburger meat
Bag of frozen chicken wings
Skim milk
1 gallon of ice cream, bargain brand
What's missing:
No Vegetables, fresh, frozen or canned
No fruit, freash frozen or dried
No whole grains
No decent protein source, vegetable or animal
Why bother with the Lean Cuisine, skim milk and the diet whatever? He11, make the trip complete and throw in a bag of pork rinds, get the fully loaded soda and go for the fully fatted dairy products. I've seen the tape totals on these folks groceries and mine is the same, but the content is so different. Oh well, I guess no one will ever know what makes America the fattest country on the planet. ::)
BTW, when you get dinner at my house, you get a Real Meal. I hope you like onions and garlic, though! ;) ;D
QuoteBTW, when you get dinner at my house, you get a Real Meal. I hope you like onions and garlic, though! ;) ;D
I love onions and garlic. Actually, I love to cook in general. I worked at restaurants/bars for quite a while and learned how to cook all different types of cuisines. Funny, I read more cookbooks that regular books sometimes.
So, are you inviting us all to dinner at your house? OK EVERYONE, Party at Alexa's!!!
Two words: Margarita Ball!!!!
Nah, I don't want to have to arm wrestle Gordy for it! Can we just get our own Margarita glasses??
Sure... ;D Can you bring the Pico de Gallo?
QuoteI worked at restaurants/bars for quite a while
Hey bussboy! Hablo Englese? Get those tables cleared! And you better not be stealing the waitress's tips, or I'll be calling immigration on your azz!
I am on the Lion's Choice Roast Beef w/ Swiss and Pillsbury cinnamon roll diet. Dat's all I eat...all day, everyday. 8)
QuoteI am on the Lion's Choice Roast Beef w/ Swiss and Pillsbury cinnamon roll diet. Dat's all I eat...all day, everyday. 8)
Pillsbury cinnamon rolls helped make me fat. :'( You better cut back on them empty carbs, boy, or you gonna be smellin' alot of exhaust! :o ;)
(7.5 lbs= 1hp)
QuotePillsbury cinnamon rolls helped make me fat. :'( You better cut back on them empty carbs, boy, or you gonna be smellin' alot of exhaust! :o ;)
(7.5 lbs= 1hp)
I am working on a sponsorship w/ Krispy Kreme right now 8)
QuoteTwo words: Margarita Ball!!!!
What's with the party spirit lately?
I've been getting bombarded with "when is the Team Stumpy season kick off party". For some reason I'm still wore out from the championship party and the banquet!
Plus Stumpy's back to hardcore training which doesn't include alcohol in his diet. He's also not eating cookies. And those of you who really know him--I'm looking at you Edgar--know what a Stumpy without cookies looks like. Not a party Stumpy!
Although with no alcohol, he does have a fine looking six pack! ;)
Heather
I progressed way past the six pack. I have a keg now!! I did it all without drinking alcohol, too! 8)
Funny thing, I am actually sponsored by Cobb's Restaurant in Apache Junction, AZ. :o
I think Matt Buck lost his Twinkie sponsorship, though. ;D
QuotePlus Stumpy's back to hardcore training which doesn't include alcohol in his diet. He's also not eating cookies. And those of you who really know him--I'm looking at you Edgar--know what a Stumpy without cookies looks like. Not a party Stumpy!
OMG!!! No cookies? He must be having some serious withdrawal!!! I take it he told you about the cookie joke at the Freddie Spencer school?
QuoteI think Matt Buck lost his Twinkie sponsorship, though. ;D
Now that is one sponsor that K3 should look into! He kind of looks like a twinkie. Wouldn't even need a costume!! All he would need to do is get a set of leathers in off-yellow and he would be all set!
QuoteOMG!!! No cookies? He must be having some serious withdrawal!!! I take it he told you about the cookie joke at the Freddie Spencer school?
He told me about the cookie joke and he told me about the cookies--in detail.
I apologize if he poked, prodded, nibbled, tore, sniffed, licked or stole your cookie. He really should come to any eating function with a disclaimer about cookies. This is a man who once stole my box of Girl Scout Caramel Delights and hid it in his spare parts bin in the trailer and ate them in the middle of the night at Gateway.
Now I'd better shut up because I'm going to get in big, big trouble for all this cookie talk.
;D
QuoteNow that is one sponsor that K3 should look into! He kind of looks like a twinkie. Wouldn't even need a costume!! All he would need to do is get a set of leathers in off-yellow and he would be all set!
And of course Edgar, you could testify to the rich, creamy filling.... ;)
QuoteAnd of course Edgar, you could testify to the rich, creamy filling.... ;)
This is Family Forum! :o :o :o :o :o :o
QuoteAnd of course Edgar, you could testify to the rich, creamy filling.... ;)
Well, it's more like a brown smelly filling, but yes...I do agree you are full of sh*t ;D
QuoteWell, it's more like a brown smelly filling, but yes...I do agree you are full of sh*t ;D
Nice comeback! :D