Quoted message said:A while ago I asking for help in designing in an exercise
program. The responses ranged from awful to OK with
nothing really great. Some of the responses raised more
questions. So I thought I would repost my question.
Clarifying it, and expanding on it.
I've also added misc.fitness.misc. After looking at the
answers to the questions, I realized that while the
diabetes and bicycling were a good place to ask my
question, alone they were not able to provide an overall
perspective which I believe this group can provide.
But before I go on, there were a few answers which were...
well stupid. I'm tired of the people who post things which
are wrong ( in this case some were plain dangerous ). I
guess some guys have to make up for other... shortcomings,
by pulling a Cliff Claven act. So, before I get to my
question I am going to call those people on their
stupidity. For those who want to skip ahead, I will be
marking the end of this part by <===========>.
Of the stupid claims, probably the most stupid claim is
that climbing stairs is the same exercise as using a
stairmaster. Aside from the fact that stairclimbing alone
is not going to promote *all around* fitness ( thus not
answering my question, just some garbage someone spews to
show how *smart* they are ), stairs are not the same as a
( high quality ) stairmaster. Any orthopedist will tell
you that stairs produce much more wear and tear on the
knees. Given that bicycling can also create lots of wear
and tear on the knees ( mostly for people whose knees are
already in bad shape ), this advice was especially stupid.
Hopefully people googling the original post will realize
just how stupid these poster are, before they blow out
their knees.
The other stupid claim contends that upper body
conditioning is not useful in bicycling. Two arguments
were used to explain my upper body fatigue (when riding):
gripping the handlebars too tightly and a poor bicycle
fit. Both stupid for simple reasons.
Frankly I know that the fit if my bike is not as good as
it could be, because my body is misproportioned. But it is
as good as it is going to get ( mainly because I don't
have the time to get a custom fit ). I bought it from
Turin Cycling, one of the premier bicycling shops in the
Chicagoland area. They know how to fit a bike. I've been
riding for 30 years. I know how to fit a bike. Just before
I bought the bike I reviewed books and articles on fitting
bikes to make sure that I remembered things right.
As for gripping handlebars too tightly; I've been cycling
for thirty years. I know how to grip a bike. Not only do I
have all my experience ( once again 30 years ), but in
that time I did a lot of reading, talking to other
cyclists, etc to improve my form. From the way I have
ridden in the past, it seemed like I pretty much had it
down, being able to outride ( both in speed and distance )
most of my friends.
Fact is that bicycling requires but does not create upper
body strength. I checked out several books and they all
agree on this point. These books range from publications
by "Bicycling" to Eugene Sloane's "Complete Book of
Bicycling". The books are quite specific, the lion's share
of your weight is carried by your arms. Can't remember the
number that they gave as a percentage, but I would say
that at least 60% of your weight is on your arms. ( For
those who don't know, but are curious, that's because the
more weight on your butt the more impediment there is to
smooth pedalling. I know not a lot, but how much do you
gain by shaving your legs? )
In the end, I believe that the idiots that put this
forward, are just plain lazy and don't want to do any
upper body conditioning. So instead they make excuses
about why it's not necessary. Even to those who are
willing to do it.
<===========>
My question(s):
I used to go to a gym, but it turned out that I spent more
time driving to and fro then I did in the gym. Checking
the situation out, there are no gyms which are
conveniently located. I live in a group environment, so
noisy equipment is out, and since I have very very little
room ( not enough free room to do an exercise video ) a
lot of equipment is out.
On top of that, the last few years have been rough
healthwise so I need to basically start from the bottom.
In particular, I want to build up to the point where I can
do much more serious cycling again. Like going out and
doing a century ( which means 100 miles in one day/trip ).
Another thing that I am looking for is balance (and
comprehensiveness). In the past I've eschewed balance and
it cost me. Ignore the Achilles's tendon and cause calf
problems. Ignore the ILTB ( though I really don't know how
to not ignore
it ) and wind up with knee problems. So I'm looking for a
workout that will develop me in a balanced way.
To quote one book: "Fitness is many things to many
people. To us you are as fit as the weakest link in your
fitness chain."
I gotten to the point where you have a rough idea of
what I want. Let me now state the main question that I
am asking.
*** Can people recommend books/web sites/anything else
that will help me design an exercise plan that meets the
above criteria, plus a few other things below. ***
The things I expect such a plan to do is to enable me to
build up suppleness/flexibility, strength and endurance.
It should allow me to miss a few days.( As few as
possible, but when you get older, there are these things
called jobs...) It should also allow substitutions of
exercises, ( So if I can't do exercise 1 to work on a
bicep because of injury, I do exercise 29 instead. ) and
create rotations ( where some muscles are given a rest on
some days ) so that I don't overexercise.
So now a few questions/comments on some of the more
positive things that came from my original post.
While I don't disagree with the general idea of doing
Yoga, it seems much of the time the exercises are just
thrown out. I'm looking for a plan ( comprehensive
workout/with a good rotation of exercises ). I suspect Tai
Chi might be better for me though.
Someone suggested I get weights ( 1 -10 lbs ) or
"straps"/bands. Can someone talk about the
advantages/disadvantages of weights vs bands? For weights,
which are preferable dumbells type weights, or the kind
that attach to your wrist/ankles?
A final comment. Someone recommended books written by
Joyce Vendral. I've checked out a couple in the library,
and they seem to be more focused to women. Also I'm a
little put off by the way she spammed some of her books
on Amazon.
Thanks.
