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I need help!

klo992 Posts: 19 Joined: 2007/06/02	2007/06/03, 08:36 PM question... i walk, as a warm-up, before i stretch... is this okay? also, would it be best to do the cardio after the exercise routine i have in my profile or after? or on my rest days??? also, my time is not enough... i have to prepare at 5:30 am for school... and on my first day of doing this exercise it nearly consumed my time... maybe its because of the stretching i did... i searched the net for some stretching exercise and i think it consumed 30 mins... what can u suggest for my time... i wake up at 4 in the morning just to do this and to be able to do it just before 5:30 am... please help... i really need it...
chachman Posts: 9 Joined: 2007/06/03	2007/06/03, 11:50 PM your warm up shouldn't take very long you just need to get your heart rate up and break a sweat then go to your stretching. really you should stretch everything but in reality if your only doing upper body then that should be your main focus
klo992 Posts: 19 Joined: 2007/06/02	2007/06/05, 09:52 AM how about the warm-up?? what can u suggest???
flyonthewall Posts: 1,823 Joined: 2005/01/18	2007/06/05, 10:14 AM Warm up: 5min of light cardio is a good warmup. Walk/jog on a treadmill, ride a bike, whatever. You just want to get your blood flowing and wake up your muscles. Stretching: Rather than spend 30 min stretching before hand, it's a lot smarter to just to a warm up set before each exercise. So do the same exercise but with much less wt. So if your routine calls for 3 sets, start with one set warmup, then do the 3 sets. Cardio: If your going to do cardio during the same workout session, it is always best to do it after your wts. To save time, you could do cardio interval training which only takes about 20min. Here you'd do a 305min warmup followed by intervals of 30s high intensity and 90s low intensity and alternate this until you've done your 20min. Then do 3-5min of steady pace cool down. Search HIIT for more info. Cool Down: when your finished your workout, this is the best time to stretch. Your muscles are nice and warm and should be more flexible. Take the time to stretch those muscles you worked on. This should only take 5-10min. Good Luck and welcome to FT! -------------- Even if you are on the right track, you will get run over if you just sit there. -------------- The harder you fall, the higher you bounce
flyonthewall Posts: 1,823 Joined: 2005/01/18	2007/06/05, 10:17 AM rrgg...typo!! Cardio: ....Here you'd do a 305min warmup followed by intervals of.. OBVIOUSLY NOT 305min....should have been 30s !!!
msmogreen Posts: 717 Joined: 2006/04/22	2007/06/05, 11:56 AM I stretch for a few minutes after my workout but also often do some of my stretching while I'm taking my (after workout) morning shower. I was just going to describe the stretches I do in the shower, but just do whatever is safe! Anyway, the warm water seems to help. It feels wonderful.
klo992 Posts: 19 Joined: 2007/06/02	2007/06/05, 11:00 PM thanks!!! i'll take ur advice!!!
klo992 Posts: 19 Joined: 2007/06/02	2007/06/05, 11:07 PM o w8! i almost 4got... i need to clear something out... so instead of stretching before the workout, i should stretch after the workout? just wanted to clear that one out... o and one more thing... can i divide my exercise routine??? for example if u look at my exercise plan in my profile there are 8 exercises for the muscles listed... can i do half of it in the morning and then do the other half in the evening??? will it help me in my time?
klo992 Posts: 19 Joined: 2007/06/02	2007/06/06, 11:17 AM Message deleted by moderator due to unsuitable content for this board.
klo992 Posts: 19 Joined: 2007/06/02	2007/06/06, 12:20 PM can i divide my exercise plan? can i do half of the exercise plan in the morning and do the other half in the evening? will it help?
OverEater13 Posts: 32 Joined: 2007/06/06	2007/06/06, 11:55 PM Yeah its okay. But only for about five minutes. it shouldnt take too much time. Okay stretch for 30 mins when ur on a tight schedule? Not needed. first of all i hope ur going to bed early! at LEAST at 9 (try a little earlier). Second of all wake up, drink some water a glass or two. warm up (in ur case walking) for about five minutes. stretch for around 10 mins. cardio is good, it boosts ur metabolism. (which helps burn calories throughout the day even when ur just sitting) workout. i reccomend doing cardio first, cause you will wake up. then do whatever other exersise you do! if ur just doing cardio do it for an hour. and walk for 5 mins after, and stretch after too ============ Quoting from klo992: question... i walk, as a warm-up, before i stretch... is this okay? also, would it be best to do the cardio after the exercise routine i have in my profile or after? or on my rest days??? also, my time is not enough... i have to prepare at 5:30 am for school... and on my first day of doing this exercise it nearly consumed my time... maybe its because of the stretching i did... i searched the net for some stretching exercise and i think it consumed 30 mins... what can u suggest for my time... i wake up at 4 in the morning just to do this and to be able to do it just before 5:30 am... please help... i really need it... =============
flyonthewall Posts: 1,823 Joined: 2005/01/18	2007/06/07, 10:30 AM klo992, the workout plan on FT is designed to do in one session. The idea is to progressively work your muscles. If you really had to split things up, then try upper body moves in the morning and your lower body in the afternoon. How much time do you have to workout? I have one hour over lunch and I have no problem doing a 5 min warmup, wt training and stretching afterwards. Some days I can even throw in cardio if I change around my wt session. 45min - 1 hr is plenty of time for a full warmup, workout and stretch.
flyonthewall Posts: 1,823 Joined: 2005/01/18	2007/06/07, 10:34 AM Oh, one other suggestion...you'd be better to do the full workout and drop 1 set per exercise. For example if the workout calls for 3 sets of bicept curls, do 1 warmup set followed by 2 wt sets instead of 3. Also, only rest for about 1 min between sets. Move thru your entire workout at a steady pace.
klo992 Posts: 19 Joined: 2007/06/02	2007/06/07, 10:03 PM Thank You!!!
klo992 Posts: 19 Joined: 2007/06/02	2007/06/11, 10:47 AM how can i do 'low intensity' and 'high intensity' of cardio??? if my cardio is running/walking? what is the low intensity of it and what is the high intensity of it?
flyonthewall Posts: 1,823 Joined: 2005/01/18	2007/06/11, 11:07 AM If your cardio is running/walking, then you're already doing high intensity/low intensity. Here is an example of a HIIT routine: 5 min walk to warm up 30s run 60s walk (at a good pace) 30s run 60s walk 30s run 60s walk 30s run 60s walk 30s run 5min walk to cool down. You have to choose the pace that is right for you, but it should be really tough. You should feel like the 30s run is all you can make before needing the 60s walk! As it gets easier, increase the intensity by time or speed or number of intervals. Hope this clears it up for you.
klo992 Posts: 19 Joined: 2007/06/02	2007/06/11, 11:30 AM YEP! Thanks!
klo992 Posts: 19 Joined: 2007/06/02	2007/06/16, 10:11 AM Since I am just a third-year high school I can't help but think what should I eat... In our house, here are the list of foods we have: 1. Fruits - bananas, apples 2. Fish - Tuna, tilapia (sometimes), milk fish (sometimes), sardines 3. Bread - whole wheat bread, high-fiber bread, sugar-free bread 4. Vegetables - tomatoes, cabbage, cucumber 5. Eggs 6. Cereals - koko crunch... 7. Lady's Choice Mayonnaise 8. Cheese These are the foods i usually eat...