[Timbit]

How do you determine your personal hydration goal? Is there a rule for that?
And does it leach?

[iTz_NoT_Me_iTzZu]

now that I work retail I don't have to pay for a gym membership...it's like 4-8 hours of aerobics

[sally]

Originally Posted by Timbit

How do you determine your personal hydration goal? Is there a rule for that?
And does it leach?

drink enough so that your urine is almost colorless

that would be about 1/2 to 1 ounce per pound of body weight....depending on the level of activity you've got going on on a daily basis..other factors like pregnancy, breast feeding, flu/cold, living in a high or low altitute or a really hot or really cold climate might influence those numbers significantly

[wheelworks]

Originally Posted by iTz_NoT_Me_iTzZu

now that I work retail I don't have to pay for a gym membership...it's like 4-8 hours of aerobics

Go into construction and you'll get lots of weight lifting exercises too

[bravotwozero]

Originally Posted by Variable

(I HATE stretching)

Do you stretch because you believe it's part of a 'warm-up', or because you are actually trying to improve your flexibility/range of motion? If it's the former, then stretching doesn't really help, and you can simply warm up your muscles by running a few laps, or going on the exercise bike for a few minutes.

[sally]

yeah, stretching cold muscles is like a no no.

[lol_lol]

im bored of doing crunchs anything else which is good for toning the stomach?

[sally]

Originally Posted by lol_lol

im bored of doing crunchs anything else which is good for toning the stomach?

yeah.. i would be pretty bored too, if i'd been doing just crunches for a couple years in a row i mean, you've been posting in this thread a while so that's how i figured

anyways..first..what equipment do you have access to? also, how much time do you have?

[lol_lol]

Originally Posted by sally

yeah.. i would be pretty bored too, if i'd been doing just crunches for a couple years in a row i mean, you've been posting in this thread a while so that's how i figured

anyways..first..what equipment do you have access to? also, how much time do you have?

well i dont have loads of time, but i do have some. and i just have a treadmill which i dont use. so no equipment. i have an abdotrim thing but thats in the loft now so yeah no equipment.

[sally]

Originally Posted by lol_lol

well i dont have loads of time, but i do have some. and i just have a treadmill which i dont use. so no equipment. i have an abdotrim thing but thats in the loft now so yeah no equipment.

if you wanna spice things up and add variety and actually work out your abs..and im almost certain youre not really working them to their full potential anymore, because they must be so used to the crunches..here's something you can do.

this'll take 10-15 minutes

warm up on the treadmill...light walk 1.5 minutes, brisk walk for another 1.5

get off the treadmill and on to the floor...get in a plank position (it's an ab work out) for at least 15-20 seconds. rest 15 seconds. repeat plank two more times

here's a picture of a plank position: http://media.washingtonpost.com/wp-s...images/108.gif

make sure:
hips/butt is LOWERED and closer to the floor, or you wont be working your abs out
abs are tight/sucked in
breath slowly but fully. inhale thru nose, exhale thru mouth. you can exhale loudly..like youre almost forcefully pushing air out
dont look up or strain neck


that'll take a minute and a half...all three sets.

get up slowly on the treadmill. run or walk on an increased incline for a couple more minutes or until your heart rate is up again..bring it back down slightly. get off treadmill and do full sit ups with twists

look here http://www.fitnessgenerator.com/imag...t-up_twist.gif

3 sets of 12-15 each should be good

then back on treadmill once again... run/walk on incline again..back off the treadmill

then lay flat on the floor..hands straight under the back..almost as if youre sitting on them
bring your legs up supporting your back with the hands youve got underneathe yourself..and essentially youll be lifting your entire lower body and feel it big time around the lower abs..do like 3 sets of 10. slow, controlled movement.

breathe out when you're straining yourself the most and using the most energy. like when you bring your lower body up, that'll be a lot of effort. so breathe out loudly

and then get back on the treadmill slowly, walk lgihtly for a minute or two. get back on the floor and then do a yoga childs pose to stretch everything out (childs pose: http://images.jupiterimages.com/comm...0/23524048.jpg)

[Variable]

Originally Posted by bravotwozero

Do you stretch because you believe it's part of a 'warm-up', or because you are actually trying to improve your flexibility/range of motion? If it's the former, then stretching doesn't really help, and you can simply warm up your muscles by running a few laps, or going on the exercise bike for a few minutes.

It's because my lower back was hurting and it was suggested I stretch my hams. It's worked really well, I stretch every day, but because I haven't stretched regularly for my whole life I suck, so I keep doing it.

For a warm up all I can do is jog on the spot, I just get my heart rate up. I should probably do more though.

[sally]

Originally Posted by Variable

It's because my lower back was hurting and it was suggested I stretch my hams. It's worked really well, I stretch every day, but because I haven't stretched regularly for my whole life I suck, so I keep doing it.

For a warm up all I can do is jog on the spot, I just get my heart rate up. I should probably do more though.

i dont think you should continue stretching cold muscles...but i dont have my degree/certification in that stuff yet so bravo would need to verify that

i think stretching cold muscles can actually make you more prone to injury

you should warm up at the least for like 3 minutes..just brisk walkign on a treadmill or something.

also, if you stretch when you're really really warm, you can actually increase flexibility and range of motion. it's pretty cool. really challenging, but fun. like if you're doing circuit or interval training (high - low - high heartrate) and in the middle you just do like various stretches and hold them.. you can feeeel yourself becoming invincible


ok not really. but you know what i mean

[foozball]

i hate shin splints

[wheelworks]

Originally Posted by foozball

i hate shin splints

Don't jog then

[sally]

Originally Posted by wheelworks

Don't jog then

you don't have to jog to get them