getting fit!!

[iamvff]

I am fairly new to the gym. Started in Sept/04 and try to go as much as my schedule permits. At least 3 times a week, try for everyday if possible. My goals are to shed a couple of pounds (started at about 204..am now at about 188...hoping to get to 175) and to get healthy and fit. I have mostly concentrated on getting my legs in better shape, but lately I have been wanting to work on upper body strength. We have no trainer so I will list my routine and feel free to suggest better ideas!

-30 minutes on tread mill (16-20 minute jog at 5.8MPH 1 on incline and rest is walk at 4.3MPH and 5 on incline)
-50 sit ups
-100 bench presses at 50LBS
-100 backwards presses at 50LBS
-50 leg lifts at 20 LBS
-50 sitting pull downs at 20LBS
-10 minutes on eliptical machine at level 8

I have never had any one to ask if this is good or bad. I just do what feels comfortable. It is about 1 hour in total workout time. Any suggestions? Comments. What is your goals and routine?

Be safe
iamvff

[kirk_fredericks]

Try this site out. Lots of fire service specific training.

http://www.strengthcats.com/firepower.htm

[scoop422]

You've already lost almost 20 pounds. Why change anything?

[FFWannabe]

Hey iamvff, if I could make a suggestion... I would say change up the weights a bit... break it down into groups and don't do the same workout each day at the gym. Also, make sure the opposing muscle groups get the same workouts to avoid muscle imbalances.
As for the cardio... I would do the eliptical machine first after a warmup and the slower cardio after the weights. It's always good to do a recovery run/walk after a workout or high intensity cardio.., teaches the body to recover faster after doing a strenuous activity, while still being active (like working a fire after climbing ten flights of stairs, for instance), it also teaches the body to eat up some of the lactic acid that is produced, as fuel and not leave it to pile up and fatigue the muscles. just a few things I picked up working with my coach (he's an exercise physiologist... Mr. Science we called him).

Other then that, sounds like you're doing really well!

Sue :)

[hrecruit]

hey you drop those cookies... I mean you :p :p :p

[iamvff]

Originally posted by scoop422
You've already lost almost 20 pounds. Why change anything?

Weight loss is not my concern, If I stay the same weight thats fine with me. My goal is to get fit! I've sat in front of the TV for years eating chips and crap, and it was just time for change. I feel a ton better now, but would like to know if I am doing it right, and to achieve more specific goals. Such as a little better upper body strength.

Be safe
iamvff

[iamvff]

Originally posted by hrecruit
hey you drop those cookies... I mean you :p :p :p
Actually...your not far from the truth!! I find since I have been exercising regularily...I eat non stop. I don't eat junk anymore, but I sure have an appetite. Trust me bud...when we hit the coast it will set my routine back a month or two I am sure. Brew and food the whole time!!

I would however like to here what some of the other workouts are!

be safe
iamvff

[LTPVFD]

I try to swim 3 to 4 times a week. I usually swim two miles at a time. Great for cardio, and really helps with upper body conditioning.

I also do a bit of weights such as bench press, curls, etc. Not too heavy, but lots of reps. Combine the weights with 30 to 45 minutes on the tread mill or stair stepper.

In the summer I spend a lot of time on my bike (not enough though). Good old fashion walking also helps.

Did someone say chocolate chip cookies are junk food ?? :mad:
I thought they were one of the basic food groups!!

Stay Safe !!


LTPVFD

[Bane]

haha, no the subject doesnt mean Im putting myself down. But with planning to go back to school next year to learn about FF I need to kick myself into shape! Im stronger than the averadge girl but not nearly strong enough.
I was wondering what excercise routines other people do to stay in shape.

Things like...what do you do for cardio, or which weight machines do you use? (If you dont have weight machines what do you do at home? Squats? lunges? Push-ups? The usual?)

It's about time I lost the pudge and replaces it with a lot more muscle. (I know I can do this. Cause...well, I've done decent befor in the past, I've just lost it all going to college for art...which requires far too much sitting)

Thanks in advance!

[NorthernFF]

WWW.CROSSFIT.COM

Check it out, it's way more tailored to our job then standing doing bicep curls, etc. lots of olympic full body exercises, works out your whole body at once. lots of police, fire and military personnel swear by it. plus it lays out each workout of the day for you. it changes the workouts up quite a bit so you dont get bored either.