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Is too much too little - exercise

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Newtothis

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Relationship to Diabetes
Type 2
How much exercise do you do per week? what is your exercise regime? and what do you think works best for you?....



NB:-
I've set up a mini gym at home with a cross-trainer; rowing machine; gym ball & mini-weights - I'm going to put together a kind of programme that I can follow but don't want to burn myself out...I'm planning on doing 4 days per week because I'm learning to swim on a Thurday🙄 Adult Edu on Monday and Sunday is when I'm a domestic goddess....:D

Until very recently I was walking 10,000 steps per day but I can no longer walk home from work because we've moved building and it would now take 3hrs as opposed to 1 plus weather is getting colder.
 
I do 1-2 hours a day (depending on how far I run!), with two rest days a week, or taking extra rest if I feel I need it - perhaps if I have picked up a small injury. The rest days are very important because your body needs time to repair all the little micro-injuries that you are unaware of but may become debilitating if they aren't given a chance to repair - like my broken femur after over-training! 😱

Listen to your body and pay no attention to these things you see where people push themselves to their limit and beyond every session, it's utter nonsense! 🙂
 
Northerner said:
I do 1-2 hours a day (depending on how far I run!), with two rest days a week, or taking extra rest if I feel I need it - perhaps if I have picked up a small injury. The rest days are very important because your body needs time to repair all the little micro-injuries that you are unaware of but may become debilitating if they aren't given a chance to repair - like my broken femur after over-training! 😱

Listen to your body and pay no attention to these things you see where people push themselves to their limit and beyond every session, it's utter nonsense! 🙂
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I bought the rowing machine on Ebay-pristine condition but I'm not really sure how to use it; I know what it does but is it for your arms or legs; Its like a rowing boat so you sit on the seat; strap your feet in and pull the 2 hand-bars which are very firm...I'll have arm muscles like Arnie soon...😱but don't know if the seat should be firmer too...
 
Newtothis said:
I bought the rowing machine on Ebay-pristine condition but I'm not really sure how to use it; I know what it does but is it for your arms or legs; Its like a rowing boat so you sit on the seat; strap your feet in and pull the 2 hand-bars which are very firm...I'll have arm muscles like Arnie soon...😱but don't know if the seat should be firmer too...
Click to expand...

The seat should slide as you row, does it? Rowing machines exercise the whole body, they're very good because they build good aerobic capacity, physical strength and have little impact on the joints 🙂 Might be worth spending a one-off session at the gym and getting one of the instructors to show you how to ues the machine properly 🙂 What make/type is it?
 
I try to keep to one hour walk every day (90mins at the weekend). Over a week I probably cover 30 miles or so.

I've also got a rower (a water rower which is smoother on the action as opposed to the air controlled ones). As to the proper technique, there are some good guides on youtube. Generally you should sit upright with a straight back. When fully forward you should be leaning forward and your arms should be horizontal and straight. When pulling back keep your arms straight until the bar reaches your knees and only then bend your arms pulling the bar towards you. Up to that point it should be your legs doing the work. Your knees should be together and bend up between your arms.

As you get to the end of the stroke you should be leaning back slightly (still with a straight back). The next bit I don't do quite right, but if you look at those youtube videos you should see what to do! Essentially, you should lean forward and push your arms forward before moving the seat foward again ready for the next pull. But I tend to move my arms forward at the same time as moving the seat (it works ok for me!!). 🙂

I haven't been using the rower too much recently because of recurring leg cramps. But before was doing probably 30km or so a week (two 10km runs and then a further 10km split up in different ways over 2 or 3 additional rows).

Oh, and another thing, invest in a good pair of cycling gloves (the fingerless variety). They'll help protect your hands if you do quite a bit of rowing. Also, make sure you don't 'grab' the bar too hard but just wrap your fingers around it.

Andy 🙂
 
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Newtothis said:
How much exercise do you do per week? what is your exercise regime? and what do you think works best for you?....


Hi Amanda

You will find that as you get fitter you can do more, so just increase the time/resistance a little each week and you'll make significant progress. benefits include improving blood sugar control, looking and feeling better!

I still go to the gym, but joined a running club and go running 3 times a week - love it!

Richard
Click to expand...
 
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