best home spinning bikes uk image
kayimani
Hi im 21 im 192 pounds id like to be 145-150 by the time my husband comes home from Afghanistan. I just started going to the gym im been there every day this week did 1-2 miles onon the tread mill and eating 1400 cal a day plus small wrkouts what else can i add to reach my goal thanks in advance.
Answer
Well, you'll have some harder work to do but its possible... Go get a quick check-up with your doctor first to see if that could cause any damage to you (that's a lot of weight for 7 months) just check and make sure that you're ok to start with this workout plan cus I'm gonna give you an idea of one.
1-2 miles on a treadmill honestly won't do to much for you right now if you're going for more of a speedy loss. I suggest that you start using a spin bike at first to prevent any injuries until you get back into the groove of things seeing as you just started mild injuries like shin splints, rolled/twisted ankles, pulled muscles or other strains. Just until you get back up with your endurance.
There are tons of different exercises and different styles of exercising that you could try. For me personally I do about 40-60min on my spin bike, then 20+min of weights and some core and balance exercises so it's between an hour to two hours.
For you since you're beginning I'd start with an easy stretch, probably about 10min worth of yoga exercises, here's a couple pages of exercises:
http://www.fitnessmagazine.com/workout/yoga/poses/
http://www.abc-of-yoga.com/yogapractice/postures.asp
Then move on to about 30min of walking on the treadmill, you could go for 3-5min intervals of running every 8-10min, or you could try 30min on a spin bike switching between higher and low resistance OR you could try a rowing machine like this: http://www.fitness-superstore.co.uk/images/layout/custom/rowing/WaterRower.gif that would work your whole body, legs for pushing across the rail, arms for pulling, lats for pulling, abs for leaning back and around, overall body cus its cardio
The best thing to do would be to switch around your exercises every day, but still with a base of cardio. Ex. you could do the yoga warm up, then one of the 3 cardio options, then try working on your legs for one day, then the next will be arms to give your legs a bit of a rest, then core for another day, then take a relax day of 30min of yoga (15min before and after) and 30min of one of the cardio options.
Here's a list of basic weight machines that gyms have: http://www.fitnessbliss.com/en/screenshots/images/equipment.gif they usually have directions on the side, if you don't know exactly how to use it, make a list of machines at your gym, then look up how to use them properly so you won't risk injury. Just make sure you stretch after, the same yoga poses for about 10min will do fine.
Other things I'd try would be to cut gluten (no wheat) and dairy from your diet even if you're not gluten intolerant or lactose intolerant. Gluten can actually cause the layer of fat in your body to retain more water. The more water you drink, the better it'll be to flush your system. Try to cut down on sugar and high fat foods. Introduce lean protein into your diet, it'll help build up your muscle cus more muscle helps burn fat!
Good for you for getting back out there and setting goals for yourself! Oh and congratulations on your husband coming home :)
Well, you'll have some harder work to do but its possible... Go get a quick check-up with your doctor first to see if that could cause any damage to you (that's a lot of weight for 7 months) just check and make sure that you're ok to start with this workout plan cus I'm gonna give you an idea of one.
1-2 miles on a treadmill honestly won't do to much for you right now if you're going for more of a speedy loss. I suggest that you start using a spin bike at first to prevent any injuries until you get back into the groove of things seeing as you just started mild injuries like shin splints, rolled/twisted ankles, pulled muscles or other strains. Just until you get back up with your endurance.
There are tons of different exercises and different styles of exercising that you could try. For me personally I do about 40-60min on my spin bike, then 20+min of weights and some core and balance exercises so it's between an hour to two hours.
For you since you're beginning I'd start with an easy stretch, probably about 10min worth of yoga exercises, here's a couple pages of exercises:
http://www.fitnessmagazine.com/workout/yoga/poses/
http://www.abc-of-yoga.com/yogapractice/postures.asp
Then move on to about 30min of walking on the treadmill, you could go for 3-5min intervals of running every 8-10min, or you could try 30min on a spin bike switching between higher and low resistance OR you could try a rowing machine like this: http://www.fitness-superstore.co.uk/images/layout/custom/rowing/WaterRower.gif that would work your whole body, legs for pushing across the rail, arms for pulling, lats for pulling, abs for leaning back and around, overall body cus its cardio
The best thing to do would be to switch around your exercises every day, but still with a base of cardio. Ex. you could do the yoga warm up, then one of the 3 cardio options, then try working on your legs for one day, then the next will be arms to give your legs a bit of a rest, then core for another day, then take a relax day of 30min of yoga (15min before and after) and 30min of one of the cardio options.
Here's a list of basic weight machines that gyms have: http://www.fitnessbliss.com/en/screenshots/images/equipment.gif they usually have directions on the side, if you don't know exactly how to use it, make a list of machines at your gym, then look up how to use them properly so you won't risk injury. Just make sure you stretch after, the same yoga poses for about 10min will do fine.
Other things I'd try would be to cut gluten (no wheat) and dairy from your diet even if you're not gluten intolerant or lactose intolerant. Gluten can actually cause the layer of fat in your body to retain more water. The more water you drink, the better it'll be to flush your system. Try to cut down on sugar and high fat foods. Introduce lean protein into your diet, it'll help build up your muscle cus more muscle helps burn fat!
Good for you for getting back out there and setting goals for yourself! Oh and congratulations on your husband coming home :)
Mountain Bike Hydraulic front disc brake seems always on? Please help?
Charlie Mi
Hi,
I just got his bike today and it seemed fine when I picked it up, but when i got home and re-fitted the front wheel (quick release) the disk break seems to be engaged all the time, its only gently engaged but if you spin the front wheel in the air it quickly stops.
I checked the back disk break and it appears fine there is a very small gap at both sides of the disk. On the front break there appears to be no gap, and I believe there should be. What do I do to fix this?
This is the bike:- http://www.cube.eu/en/hardtail/ltd-series/ltd-team-black-anodized/
That was a quick reply! :O)
I checked earlier (took wheel off and blew compressed air into the brake) and there is no dirt. Its like the pad that comes in and presses against the disk is engaged even without pulling the break handle? It seems to be permanently touching the disk instead of retracing back a few millimetres.
(I keep spelling brake as break. DOH!)
Ok, just to let you know, it was ok(ish) when I got it home, but was making a rubbing noise and when spinning the wheel in the air it would slow very quickly. There was still a tiny gap on one side of the pads. When I pulled the brake lever then this gap would disappear as the pad moved in, so I think the disk was pressed against the pad at the other side permanently. As I was refitting the wheel for the second time I accidentally pressed the break leaver while lifting the font of the bike. I think this has caused the pads to virtually touch together even when the brake handle is released. How do I release the brake pad and make it back to like it was this morning. And what bad luck on my 1st day with my new bike :O(
hey,
thanks for the help so far.
Richie can you give me a contact email address please. I'd like to ask some more info but cant add much more by editing my original question.
I don't have the special plastic thing, I just used a small screw driver and pushed it in the twisted it and rocked it a bit, I think it might have worked but now the pad looks like its at an angle so I could have broke something?
Answer
if you accidentally pulled the lever while the disc wasn't between them it will have made the pads touch the disc when you re-assembled.
you can get a plastic wedge to push the pads back into the caliper, it is specifically designed for this and you may need to use some force to ease the pads apart,once you have done this, without pulling the lever again, put the wheel back in, do up the quick release and with the bike right way up pull the lever a few times to re align both pads with the disc and try to spin the wheel, it should be alot more free
if not, you can try riding a bit and see if the pads bed in, this means they wear down slightly and seat themselves in the caliper properly, this should also ease some of the pressure,
if not, there are 2 mounting bolts that hold the caliper to the mount, you need to loosen these enough to allow the caliper to move, pull the lever a few times and with the lever pulled, re-tighten the bolts, this will self align the whole caliper with the disc, giving even space on both sides of the pads
please remember, if it is a new bike, the brakes will have been bled and adjusted properly by the manufacturer and there is no need to start bleeding again and if you do not know what you are doing, don't try, you may lose all braking power !!!!
try all the easy options first, it will save y
if you accidentally pulled the lever while the disc wasn't between them it will have made the pads touch the disc when you re-assembled.
you can get a plastic wedge to push the pads back into the caliper, it is specifically designed for this and you may need to use some force to ease the pads apart,once you have done this, without pulling the lever again, put the wheel back in, do up the quick release and with the bike right way up pull the lever a few times to re align both pads with the disc and try to spin the wheel, it should be alot more free
if not, you can try riding a bit and see if the pads bed in, this means they wear down slightly and seat themselves in the caliper properly, this should also ease some of the pressure,
if not, there are 2 mounting bolts that hold the caliper to the mount, you need to loosen these enough to allow the caliper to move, pull the lever a few times and with the lever pulled, re-tighten the bolts, this will self align the whole caliper with the disc, giving even space on both sides of the pads
please remember, if it is a new bike, the brakes will have been bled and adjusted properly by the manufacturer and there is no need to start bleeding again and if you do not know what you are doing, don't try, you may lose all braking power !!!!
try all the easy options first, it will save y
No comments:
Post a Comment