Well, my other post obviously didnt work. So i'll cut to the chase:
I need/want to lose at least 10lbs, if not more, by March. At my disposal is a typical College/University Gym and Weight room. Along with racquetball courts.
1. What sort of excersises/machines should i use to start building up my endurance?
2. What sort of excersises/machines should i use to strengthen my legs (other then the leg curl, which i can not use due to a knee injury) to get them into cycling shape for the spring?
3. I assume playing Racquetball (baring re-injurying my ankle by doing so) will help get my lungs back. Other then that, what are some other things i can do that will help get my lungs back? (IE. So i'm not always breathless so fast).
I'm trying to set up a list of goals to help me along with this, and will also try and start eating healthier as that is another way to accomplish my tasks.
I plan on going to the Gym at least 3 nights a week, and play Raquetball as much as i can too.
One point of clarification, is this for general fitness, or are you looking to improve your cycling as well? As long as it is the former, you should be fine with gym work. If you want to improve your cycling, you'll need to do some work on the bike. Physiological adaption is relatively sport specific.
That said, I would recommend 30-1 hr of cardio at the gym, using whatever method you want to get your heart pumping. You mentioned a knee injury, so that probably means running is out. Maybe swimming?
Also do about an hour of weight lifting. You'll burn calories while lifting, but the more important stuff happens later. Muscle is metabolically active, so even when you're not working out, it'll burn calories for you.
10 lbs shouldn't be all that difficult. You'll just have to take it slow. A 200-300 daily caloric deficit ought to suffice and be relatively painless. Eating healthy is really the key. You can do all the work you want at the gym, and really blow it later if you're not careful.
Yes - they believe the knee injury i suffered was because in HS i lifted too heavy with the Leg Curl or some similiar machine. Though it only affects my left knee. Basically, the interior muscle is weaker then the central and exterior muscle in my thigh, which pulls my knee-cap out of place so that it grinds on the cartilage and inflames the tendons and ligaments around it. Cycling was actually part of my rehab (and what got me into the sport). A lot of the pain factor was from the impact of running (i ran Track in HS) so running on Concrete or a hard track is out of the question for me. Cycling definately helps, but when i dont cycle very often it reverts back to the way it was.
I assume lots of reps with a manageable weight will help? At least in the beginning, to get the muscles firing and start the transformation. I'll also have my bike on a trainer, but not sure if i'll be able to ride it for more then an hour (mentally speaking).
But yes, i'd like to see improvement in my fitness in general. It'll be a better base for me when the Spring rolls around. The ankle injury i suffered in April sidelined me all through the summer, so i really didnt ride much at all as by the time i was getting back to the point of being able to physically ride, the weather started to turn sour. But i dont want to waste away the winter and then try and hop back on the bike.
So yeah...i assume i should concerntrate more on my lower body then my upper, and try and work my abs in there as well as they are at the core of cycling. Swimming is a possbility, though i've hated water my entire life. I can swim, but not well, and avoid it when i can. But you're right, swimming is good for both my left knee and my right ankle. Takes away the impact/weight while offering resistance in a non-harmful way. I'll definately start with the weights/lifting/cardio (i imagine you mean stationary bike?) before i take a dip in the pool.
For cycling use multi-joint exercises:
-step-up (box height = 2xcrank length)
-leg (sled) press
-chest press or pushups
Avoid isolation exercises:
-Leg extensions (exception single leg work for imbalance rehab)
To begin, use light weights in the 15-20 rep range doing 3-4 sets. After 4 weeks progress to heavier weights (6-12 reps to fatigue) doing 2-3 sets. In the spring, lighten the weights a tad, do the motions quicker, increase reps (~20) and reduce recovery time between sets.