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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 11-29-09, 03:07 PM   #1
CranesInTexas
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Non Gym, non bike exercise

I'm looking for some exercises outside of the gym and off my bike. I'm not a bike fan of the trainer.

I did a search about the Wii on this forum regarding the Fit add on. Results from Clyde section were positive although a year old. I would love some feed back from you folks who have had it for over a year. still using it, etc.

Also, any feedback on non-gym exercising ya'll do would be greatly appreciated.

thanks.
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Old 11-29-09, 03:16 PM   #2
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You live in Texas, so you should be able to ride a lot of the year with just a change in clothing. But, for the winters in Iowa, I also run outside in the winter. Have you thought about the basics of push-ups and pull-ups. You can also do easy core training and yoga. I have never tried a WII, and don't plan on buying one either. My brother-in-law uses a wii in the basement, and can put it on a large TV, or also a projector onto a drop down screen. They do it as a family and do it for hours.

If you are not strong with push ups, is to start on a stair way, and start at say the 5th step for a week, and then drop to the 4th step and so on, until you are doing pushups off of the floor. I don't say to do sit-ups, because many people say it is hard on the neck, but you can do different leg lifts that work your core also. There are also planks and other things that can be done if you want to work out.

Good luck in whatever you decide.
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Old 11-29-09, 04:08 PM   #3
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I'm looking for some exercises outside of the gym and off my bike. I'm not a bike fan of the trainer.

I did a search about the Wii on this forum regarding the Fit add on. Results from Clyde section were positive although a year old. I would love some feed back from you folks who have had it for over a year. still using it, etc.

Also, any feedback on non-gym exercising ya'll do would be greatly appreciated.

thanks.
Hiking. I can't hike more than about 4 miles, but I do hike during the winter.
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Old 11-29-09, 05:17 PM   #4
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A 4 mile hike can be quite a workout if you complete it in a reasonable amount of time, say 60 to 80 minutes. Taking a break and stretching afterward is important. Don't sell that hike short on it's effectiveness! My Dr. has me walking 10K steps a day.
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Old 11-29-09, 08:06 PM   #5
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+1 to hiking, especially "back country" can be a fantastic workout.

One thing to remember, you can find a workout anywhere. I've been known to step up and down on one step in our house (you know up one leg, up the other, down one, down the other - repeat) at a rapid rate, and been completely wiped out by it. A pair of dumbbells while watching TV is another good way to get the workout in.
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Old 11-29-09, 08:12 PM   #6
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A 4 mile hike can be quite a workout if you complete it in a reasonable amount of time, say 60 to 80 minutes. Taking a break and stretching afterward is important. Don't sell that hike short on it's effectiveness! My Dr. has me walking 10K steps a day.
I've done Mount Misery in Valley Forge in less than two hours. That's 4 miles, two of which is climbing and descending. I'm reluctant to push the pace since it's my joints that are the limiting factor.
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Old 11-29-09, 08:40 PM   #7
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walking; running; pushups; pullups; curls and overhead press
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Old 11-30-09, 09:54 AM   #8
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+1
Great Suggestions.
Cardio should be one of the three legs of the stool, the other two being strength and flexibility.

For cardio it's hard to beat cycling, though walking/jogging/running are easily done with no 'gym' equipment. Jumping jacks, running in place, and climbing stairs work, too.

For basic strength the good old push ups, leg lifts/crunches/situps, curls are easy. If you're on a tight budget, invest in some cheap equipment: a couple of 8x8x16 concrete blocks, a couple cheap Home Depot orange buckets and some sand -- let your imagination guide you. Start with small weight and reps and build from there. Remember, 'real' strength has always started with real work.

For flexibility just think 'slow stretching'. Yoga is great, but there are other ways.



Quote:
Originally Posted by flip18436572 View Post
You live in Texas, so you should be able to ride a lot of the year with just a change in clothing. But, for the winters in Iowa, I also run outside in the winter. Have you thought about the basics of push-ups and pull-ups. You can also do easy core training and yoga. I have never tried a WII, and don't plan on buying one either. My brother-in-law uses a wii in the basement, and can put it on a large TV, or also a projector onto a drop down screen. They do it as a family and do it for hours.

If you are not strong with push ups, is to start on a stair way, and start at say the 5th step for a week, and then drop to the 4th step and so on, until you are doing pushups off of the floor. I don't say to do sit-ups, because many people say it is hard on the neck, but you can do different leg lifts that work your core also. There are also planks and other things that can be done if you want to work out.

Good luck in whatever you decide.
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Old 11-30-09, 11:12 AM   #9
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I am a fan of kettlebells and sandbags. They don't take up much space and can easily be used indoors or out. I prefer out, even in the winter. Like this (not me in the pic):
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Old 11-30-09, 11:42 AM   #10
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We do a lot of cross-country skiing here, but there might be less opportunity for that in Texas

Otherwise, hiking (with hiking poles) on a mildly hilly area or rough trail is a great workout - as is just going for a brisk walk.
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Old 11-30-09, 12:30 PM   #11
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Yoga.

You will not be able to get deeply into most of the poses at first, but with time it will come.
Great exercise, great mind calming, I absotively love it.
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Old 11-30-09, 01:01 PM   #12
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Rollerblading, skateboarding, rock climbing, basketball, soccer, martial arts, jump rope, etc. As for the Wii Fit, it's a good way to track progress. The core strength and yoga exercises are good if you're not familiar with either beyond push ups and sit ups, the balance games are good at reminding me how little balance I have and the aerobics are good if you're an absolute beginner. If you have some cardio shape, you probably won't break a sweat doing any of the aerobic stuff.
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Old 11-30-09, 02:18 PM   #13
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There are lots of great and free ways to work out during the winter. I just have to stay motivated, though, and for me that means that my primary exercise activity has to be enjoyable on-its-own, or I won't stick to it. Call me lazy, or whatever, but experience has shown me that is how things really work for me.

So, whatever works for you, works. I know riders that really get involved with city/free basketball leagues, ultimate frisbee, and rugby. I know others that do a lot of mountain hiking, cross-country skiing and snow-shoeing (I live in Colorado). Some guys really get into lifting weights and working on their core strength during the winter (lots of hanging leg-lifts, later with ankle-weights). Some people get into martial arts or yoga. I've noticed that the people that stick to it for more than a handful of weeks, REALLY LIKE TO DO THAT ACTIVITY.

I prefer group spin classes and a few months of lighter free-weights at the gym. I also find working out on a trainer boring, and the group atmosphere in spin classes and at the gym make all the difference. Well...usually. This year I've just been slack.
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Old 11-30-09, 05:05 PM   #14
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Hiking with poles helps take some pressure off your knees on the downhills; when you get really good at it, you can extend the poles way out and use them like a downhill set of limbs and really get hauling! Someone once told me I looked like some kind of freaky monster, running down the Mt. Si trail with my hiking poles at max extension, essentially in a full gallop.

I'm also a fan of the seemingly pointless task of picking up very heavy things and putting them back down again. Your choice for barbells, kettlebells, big rocks, sandbags, bales of wet hay, etc. Splitting and stacking cord wood is another good fall/winter workout if you get a chance.
I don't particularly like running, but my dog loves it so I give her an extra run 3 times a week. Just a 2 mile loop of the neighbourhood, and only at my loping Sasquatch pace, but it gets the blood pumping.
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Old 11-30-09, 10:57 PM   #15
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This will get/keep you in the best shape of your life......

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Old 12-01-09, 09:40 AM   #16
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Incidentally, kettlebells are used by a certain well-known cyclist...
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Old 12-01-09, 04:17 PM   #17
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Another vote for walking/hiking. PT exercises for strengthening and stretching the knees/legs did wonders for me, too.
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Old 12-01-09, 05:21 PM   #18
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+1 on the kettlebells.. Lots of good instructional videos on which weights to choose and exercises on youtube..

http://www.youtube.com/watch?v=hPvGP...eature=related
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Old 12-04-09, 09:49 AM   #19
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Get a Pilates ball and dumb bells or Kettle balls. When you watch TV in the evenings, sit on the Pilates Ball. You can do cruches, lower back strengthening, even use the dumb bells or Kettles and do flys and curls while balancing on the ball. Do at least an hour every night. There are tons of routines you can download online.

Strengthening my lower back allows me more time on the bike when I get to ride for over 2+ hours.
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Old 12-04-09, 12:39 PM   #20
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Hiking uphill is the best exercise I ever found. Hard to do in Houston (I grew in Clute, down south of there.) Hiking on level ground at any speed is better than doing nothing, but not by much. Swatting mosquitoes and wiping sweat will help keep your arms in shape.

Why not cycling? Consider a recumbent, mountain bike, or some other alternative to whatever you're riding now as one way to change it up.
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Old 12-05-09, 10:30 PM   #21
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Kettlebells
bodyweight exercises -- see Ross Enamait's vids
Yoga
Pilates
Hiking
Bedroom gymnastics
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Old 12-05-09, 10:44 PM   #22
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You originally asked about the Wii Fit.

Santa brought us a wii and the fit board last year. We used it for Jan/Feb/Mar of 09 and alternated every other day between the Fit and a stationary exercize bike we bought.

First week, it was pretty cool.
First month it was tolerable.
Third month I wanted to strangle the little wii people and then gouge my eyeballs out with a dull spoon just to break up the monotony.

Several issues:
1. The Fit program is based mostly around balance, not strength or cardio. If you're a complete couch potato, it might be helpful. We had been only been riding 6mo and found that MOST of the exercises didn't do much for us (i.e. I otherwise changed nothing in my daily routine and found weight loss impossible) unless I focused on the couple that gave a decent cardio workout.
2. The few that do get an elevated heart rate get repetitive REAL FAST.
3. The little cartoon coaches are condescending jerks. I don't need to be told I'm obese every single day at weigh in. Seriously. I've never been more mad at a friggin' cartoon.

We bought this year's Fit Plus on a whim. I haven't used it and only booted it up to see the differences. There were some nice changes, but this year instead of suffering through another round of video game exercise, we got a gym membership. And last year I was adamant about not going to join the spandex brigade.

Something you might try from home is the http://hundredpushups.com/ routine. There's 3 programs (push ups, crunches, and squats), all are work at your own pace. I did the 200 situps version and saw pretty good results.
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Old 12-08-09, 09:51 AM   #23
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I find the Wii fit a good way to limber up in the morning, literally to wake up, and that's about it.

I am interested in seeing what other developers do with the Fit balance board as a serious exercise tool. I wonder if there are other, better releases out that use the Balance Board.

I do that on mornings when i can't get it together to get on the trainer.
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Old 12-08-09, 09:46 PM   #24
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I would suggest getting out and riding year round, I find that my winter rides are much more productive and I am able to get stronger and lose more weight through the cold months of the year. Although today's blizzard like conditions have me second guessing my commute to work tomorrow morning.
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Old 12-08-09, 10:19 PM   #25
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Shoveling snow
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