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1 2   UER Forum > Archived UE Tutorials, Lessons, and Useful Info > Exercises and streching(the basics) (Viewed 452 times) Mark  Very Noble Donor Location: South Carolina Gender: Male What is a lion, king of the savannah, when hes at the south pole?  |  Exercises and streching(the basics) < on 11/20/2003 4:07 AM >   Ok guys I know some of you are probably body builders etc. My information is personal exsperince and second hand maybe a few of you can add on. The streching info will come at a later date as I am getting permission from the author to post his article. Which shouldnt be a problem as he is a good friend. Just want to make sure. EXERCISES. We all know there are two types of exercise arobic and anarobic. Basicly the differnece is your breathing. You can acomplish a lot depending on how you breath. The basics. Not so push-ups. How many of you cant do a pushup for the life of you raise your hands.... Ahh yes I see a few. How many of you hate pushups beacuase they are useless, hard etc. Well Pushups are a fundemental for the upper body. Wanna do some good do pushups. Now there are two things done wrong with pushups. How they are done and repetition. Movement can also be a problem. There are three things you can do to make a quick pushup session good for you. 1. Place all apendages in different places. For you weak in the arms people and I was this way. Do pushups off the wall facing the wall lean over at a angle and do the pushups off the wall. The closer your face is to the ground the better for you. However this will make it easy for many of you to start off. Your hand position shouldnt always be shoulder width aprat. Put one hand high one hand low. Move them all over the wall. Move your feet as well. Use one foot two feet. Put one foot out to the side etc. All this applys to the wall as well as you guys who can do pushups on the floor. For added difficult on the ground put your body parallel to the wall. Now put one hand on the wall and one on the ground. Now do pushups where your body moves toward where the wall and the floor meet. 2. Repitition is a big thing people think is necessary. I can pump out 40-50 pushups (or use to) without breaking a sweat. Its good for toneing your arms but not for muscle building. Take a clock or a friend and have them/it count for you. You want do SLOWWWWW pushups. Im talking about 30 seconds down 30 seconds up at least. The whole time you want it to be one smooth movement. You can start out doing 5 seconds down 5 up till you get your muscles used to not stoping and starting. (you will see what I mean ask questions if you dont) The longer the pushup the more strength you will gain. Dow 5-10 of these at a time. More if your stronger less if you cant. Two long pushups are difficult believe me I have seen body builders whimpering from these things. Do enough to make your muscles ache but you want enough in the reserves for the rest. The last part you will want to do 5-10 pushups without taking in any air. I'll exsplain in part 3. 3. Breathing ties all this together. When you go up and down usually starting with 5-7 seconds you want to breath out when you go down then breath in when you go up. Do a certian amount of reps that way. The longer you can breath out and in the better. This will also slow down your pushup. You also want to breath in when you go down and breath out when you go up. You will see the diference in your strength by doing this and it helps both anarobic and arobic muscle toning. IE building muscle and toning. This also helps your breathing a whole bunch! Helped some asma guys I know have less problems. The last 5+ quick pushups should be done while holding your breath in or releasing all your air and not breathing in. YOU MUST DO MULTIPLE COMBINATIONS THROUGHOUT THE DAY OR HOUR OR SO OF EXERCISE. On a side not dont arch that BACK! If you have to put a small plank of wood on your back to get your back from arching. Chin in cest out no ass in the air crap. Squats A squat is basicly going up and downin the proper position. Squats build lower body muscle and work your back and stomach as well. To start out learning a good squat postion find a wall. Place your feet shoulder width apart. Now you will slide down the wall without putting weight against it. To help faciliate balance as you go down raise your arms in a fluid motion straight out infront of you nice and slowly. None of this up and down crap. Basicly the breathing and repetition applies position movement isnt as easy. You can start with different arm positions IE out to the side etc. This will work different small muscles in your legs and back. You can also put one arm out and one to the side. Remeber that you must go till it burns and hurts for a good workout. If it gets real hard and your goal is one more rep dont stop. Breath in your nose and out your mouth fast and hard. This will give you extra strength especailly when pushing up on a pushup or getting up from a squat. Never let your body relax. Dont flop on the floor or prop with a knee. Dont squat and let your muscles relax as your but sits on your heels. It totally negates all the work you just did. Running/fast walking This can be done anywhere. So do it to class from work etc. When we walk we breath. To make your muscles perform more efficently and to build better muscle strength you must breath right. -Take a step breath in next step hold your breath then next step breath out -Take two steps breathing in next two steps hold your breath two steps breath out -Take Three steps breath in next three step hold your breath three steps breath out Continue patern. However do not go to far your body will tell you when you cant go any further. Listen to your body so you dont pass out from trying to hold your breath two long. However the more this is done the better you will be. It also helps asmatics for some reason. (there are medical studies on this but I dont know where) You want to do this in a perimed pattern 1 2 3 4 5 (7-10 is average for beginners. Less is ok more is better work it up also maintain the 7-10 step breath cycles untill your almost done with your run wal) 5 4 3 2 1 You can also do the patern up and down. That will give you a better arobic exercise. I suggest maintaining your limit for as long as you can then work your way down on your breaths at first. Should help. Walking is great Running is better do what you can when you can. At home when I got up to go to the bathroom from the computer I would do 5 rep pushups then next 5 squats etc. When I went to class I would do the breathing. I also ran some with friends once in a while. If you have questions post away. If you dont understand something let me know. Streching info is up next sorry I couldnt post it first. "If the threat level goes up its probably because of me." "I am looking for a girl who enjoys headbutting beltbuckles" Intalex  This member has been banned Ascended Being  |  Re: Exercises and streching(the basics) <Reply # 1 on 11/20/2003 6:04 AM >   Total waste of time in my opinion. I don't do body building, I don't do any form of excercize. I walk my dog and go out exploring - I get plenty of excercize just from doing that... "What's that smell?" "Oh that would be me, I've been swimming in raw sewage, I love it!" - Naked Gun Mark  Very Noble Donor Location: South Carolina Gender: Male What is a lion, king of the savannah, when hes at the south pole?  |  Re: Exercises and streching(the basics) <Reply # 2 on 11/20/2003 6:21 AM >   This was from another post and was relevent to other people. Its useless if your getting exercise. However to exercise isnt totally useless. This was part one of the two things someone else asked for. "If the threat level goes up its probably because of me." "I am looking for a girl who enjoys headbutting beltbuckles" MacGyver  Location: St Paul, Minnesota Gender: Male "Someone go find me a paperclip, a D-cell battery, and a cheese grater"  |  Re: Exercises and streching(the basics) <Reply # 3 on 11/20/2003 6:37 AM >   Good post. Thanks for being very detailed with the info, Mark. I can always use some good instructions for a bit of excercise that can fit in a dorm room. Like a fiend with his dope / a drunkard his wine / a man will have lust for the lure of the mine "If you are not part of the solution, you are not dissolved in the solvent." PonyGrl420  Location: NY Gender: Female huh??  |  |  |  Re: Exercises and streching(the basics) <Reply # 4 on 11/20/2003 7:00 AM >   thanx!! I have recently been tryin to get into working out regulary, quittin smokin wasnt too friendy to my figure. I normaly do a 30 min work out concisting of 5 diffrent kinds of crunches(regular,elbow to knee,crossin my arms and bring them to my knees as I come up, with my legs bent to either side, bringing my knees up torwads me as im goin up) Lazy mans push ups'\(using yer knees insted of putting the wight on yer feet)I dunno what its called but I read about it in a mag you sit indian style on the floor and push yourself up, Squats,lunges, and the stairmaster flat footed and on my toes. I normaly just do a set amount, but tonight you motivated me, I went untill i couldent go anymore, then I went to stand up and allmost fell over. Im gonna be hurting tommrow. Hopefully as my lungs start to recover i can start running, right now the only running I do is when its from security or the cops on a misson, I think I was hyperventelating for 20 min after the last time we ran. Whats good for a cool down?? And do you know anything good for the lower back(I have 3 broken bones that have been actin up latley,exercise is supposed to help) and love handels?? I started tryin to look all this stuff up on the net. Most of the sites im comin up with are either places that sell exersize guides/equipment or places that give you help with work out equipment/machines that i dont have Mark  Very Noble Donor Location: South Carolina Gender: Male What is a lion, king of the savannah, when hes at the south pole?  |  Re: Exercises and streching(the basics) <Reply # 5 on 11/20/2003 7:18 AM >   This next excerise is for the people who need strong stomachs. Strong stomachs support backs. It relieves the pressure you exsert on your back. PS the first time I did this one my stomcah hurt for a day. Also I might add I was doing pushups and sit ups all day as well and sparing. Please note your body tells you when you shouldnt go anymore accute pain etc. Also know that burning sensation like your wearing out the muscle is ok. You should know the differnce between owe thats damge and ohh god I want to stop. The RMA Leg RISE OF DOOM!!! Now most of you know the leg lifts, where you raise your legs 5 or so inches off the ground and go up and down. Heres a twist that will flex you out and help your muscles. You only need to do one of these to feel the results if your not in shape. It's a constant movement. Lay on your back feet together. Slowly raise your legs and I mean ever so slowly. This is a very slow 60 count movement. As you raise your legs you will continue to raise them straight up till you look like a L. Dont stop there keep going till they go over your head and almost touch the floor above your head. Now go back all the way back to where you originally started. This exercise should take probably 2 minutes min mine took 3 to 4 and I used the aformentioned breathing technique to keep going. Also when doing this dont use your hands for support if possible. Your hands should be at your side but not pushing down. This helps stretch your back. Also the mid point is where the feet are over your head and you should try to relax your body in that positon for extra flexability. "If the threat level goes up its probably because of me." "I am looking for a girl who enjoys headbutting beltbuckles" Mark  Very Noble Donor Location: South Carolina Gender: Male What is a lion, king of the savannah, when hes at the south pole?  |  Re: Exercises and streching(the basics) <Reply # 6 on 11/20/2003 7:23 AM >   That exercise should help your back. Also they talk about keeping your form which would help your back. Form is the position of your spine. Anyone whos got a moment and a friend try this: Put your arm out standing tall looking forward. Have your friend push down on your arm while you resist pushing up. He will push it down but feel the force. Now move your head so your looking 45 degrees in eather direction. Now repeat the exercise. Amazing what the difference is. Also might help some of you guys if you got to push something in UE. If you like this little trick I will show you something real creapy! But you have to PM me for it as I dont want to look like a nut. PonyGrl try the walking some with the breathing it will help most likely as it helped my gf who had the same problem because she stoped smoking. "If the threat level goes up its probably because of me." "I am looking for a girl who enjoys headbutting beltbuckles" RadEd   |  Re: Exercises and streching(the basics) <Reply # 7 on 11/20/2003 7:29 AM >   Posted by Mark If you like this little trick I will show you something real creapy! But you have to PM me for it as I dont want to look like a nut. I bet I'm nuttier than you. Mark  Very Noble Donor Location: South Carolina Gender: Male What is a lion, king of the savannah, when hes at the south pole?  |  Re: Exercises and streching(the basics) <Reply # 8 on 11/20/2003 7:44 AM >   HAHAHA yeah probably but the next part of it goes into what some people call "psychic energy." Most people who teach it dont take it as magical powers more as psycholigical responses to imput from internal and external forces. However the guy who started all this wasnt good in the english. The text book definition you find first of the word psychic is about the psychology. Try it www.m-w.com . Anyways I drag on nuff said. Breathing article a good read This is why breathing is so damned important in exercise. http://www.circularstrengthmag.com/17/sonnon5.html [last edit 11/20/2003 7:49 AM by Mark - edited 1 times] "If the threat level goes up its probably because of me." "I am looking for a girl who enjoys headbutting beltbuckles" shiroi  Shiroi is a big hat! Gender: Male The Green Bastard From Parts Unknown!  |  Re: Exercises and streching(the basics) <Reply # 9 on 11/20/2003 3:57 PM >   heh, I usually just stretch for about ten minutes like I had done when I played football in highschool; but I try to prepare my breathing and muscles especially if I know that I'm going for a climb or needing to run. Asylunt  Location: MPLS Gender: Male The Friendly Beer!  |  |  |  Re: Exercises and streching(the basics) <Reply # 10 on 11/20/2003 4:23 PM >   Mark- since you seem knowledgable on the subject of exercise and what areas of the body a certain excercise works, maybe you can help me. A year ago I had a motorcycle accident that broke my kneecap in two pieces, and my knee is still not very strong. I walk alot, I run when necessary, but don't do it as a exercise cause I look stupid, I kind of limp while running. I found that draining and walking through cramped spaces seem to work the appropriate muscles, but I need to stop and rest more often than I like as my knee starts to get sore. Can you reccomend any exercise that will help the stamina and overall strength of my knee? I barrowed a friends bike for a few days awhile back, and that seemed like a good motion to work my knee out, but alas i don't own a bike and don't have funds for purchasing one. Any tips greatly appreciated, Asylunt "Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover." Mark Twain Decoy  Location: Leslieville Gender: Male Oh I have slipped the bonds of earth...  |  Re: Exercises and streching(the basics) <Reply # 11 on 11/20/2003 4:26 PM >   Thing is, you never can REALLY know when you're going to need to run. You can be discovered anytime, anywhere really. It seems to be the price to pay for all the exploring. So while you may find it useless TT, just remember that when you and four friends get caught trespassing, the other four don't have to outrun security or the cops, they just have to outrun you. [last edit 11/20/2003 4:27 PM by Decoy - edited 1 times] It's a drag, it's a bore, it's really such a pitty To be lookin' at the board, not lookin' at the city. Noah Vale  Location: Portland, Or It's nobler to never get paid, than to bank on shit and dismay  |  |  |  Re: Exercises and streching(the basics) <Reply # 12 on 11/20/2003 5:42 PM >   Asylunt: Biking is great for your knees, but you need to be careful...If you are going to bike, make sure you use toe clips, this way to use your quadriceps(downstroke) and your "hamstrings," iliopsoas, and sartorius (on the upstroke); thus balancing the muscle groups...If you dont use toe clips you are just working your quads, thus you become "unbalanced" which can precipitate further (and possibly more severe) injury. EDIT: I think SPEK can provide more info about biking and toe clips. [last edit 11/20/2003 6:51 PM by Noah Vale - edited 1 times] "Dallas is a magnificent and wide open city, and I'm deeply envious of any urban explorers who have the good fortune to live there." -Ninj. Noah Vale  Location: Portland, Or It's nobler to never get paid, than to bank on shit and dismay  |  |  |  Re: Exercises and streching(the basics) <Reply # 13 on 11/20/2003 5:49 PM >   Posted by Twin Turbo Total waste of time in my opinion. I don't do body building, I don't do any form of excercize. I walk my dog and go out exploring - I get plenty of excercize just from doing that... I don't follow your logic. You take reams of gear when you go exploring, so you can be prepared for any contingincy, yet you don't give your own body the same luxury. I'm not a "body builder" by any means, but I exercise everyday, whether it be weights, running, basketball, football, whatever. Not only is it fun, (runners high beats any drug I've ever taken) but it prepares you for life in general, gives you more energy, increases basal metabolic rate, and if you do the right stuff, it helps your UE "game" (core muscle group training). Anyway, I'll get off my soapbox now. "Dallas is a magnificent and wide open city, and I'm deeply envious of any urban explorers who have the good fortune to live there." -Ninj. Mark  Very Noble Donor Location: South Carolina Gender: Male What is a lion, king of the savannah, when hes at the south pole?  |  Re: Exercises and streching(the basics) <Reply # 14 on 11/20/2003 8:41 PM >   I will get to your injury ASAP. I dont personally know it all but I have a source that does. The body exercises and streching you see me talk about is from past exsperinces with him and mutual friends and how they fix themselves/ train without weights. Some use kettleballs which are excelent if your in a small room and need a total jim workout. I think I'll post the streching thing it should be ok but I am going to add his copywrite info and the link to his site where you can read it. Shouldnt be a problem. "If the threat level goes up its probably because of me." "I am looking for a girl who enjoys headbutting beltbuckles" Mark  Very Noble Donor Location: South Carolina Gender: Male What is a lion, king of the savannah, when hes at the south pole?  |  Re: Exercises and streching(the basics) <Reply # 15 on 11/20/2003 9:15 PM >   This information and much of what I have writen comes from this man. I also will ask him about your knee injury as soon as you PM me the details. This maybe a little difficult to understand and its more related to fighting flexability. However this system will keep you from hurting yourself in any physical even which is to include UEing and the like. Let me know what you think. http://www.russianmartialart.org/html/rusflex.html Russian Flexibility Training Arthur Sennott Systema: New England The first question we need to ask is “What is Flex training?” This may seem like a simple question, one that most feel they already know the answer to. However, Russian Sports Science and recent advances in American sports science have begun providing a different than what we’re used to hearing. Flexibility training is strength training. To understand and make efficient use of flexibility training, we need to understand that is really both an aspect, and a type of, strength training. Flexibility enhancement must always be cultivated side by side with strength grain. Increasing flexibility without a correlated increase in strength can lead to significant injury, as well as a seaming attribute development that is of no practical value. In addition to the balancing act between strength and flexibility, it should be understood that they each do in fact, increase the other. They are in a word Synergistic. Extreme range stretching can lead to a development of new muscle tissue, while stronger muscles can help to explore exceptional ranges of functional motion. Keeping this relationship between strength and flexibility in mind, Russian Sports Science makes use of this link and employs flexibility exercises that take advantage of this phenomenon. Russian flexibility exercises increase strength. They are neuromuscular reeducation exercises, which allow the body to function in more extreme ranges of motion, while undergoing excessive amounts of stress. What Does This Mean For The Martial Artist? When we assess flexibility in terms of its usefulness to the martial artist, it becomes apparent that only flexibility that is available instantly, without a prior warm-up, when in a stressful and emotionally threatening environment is of any use. The flexibility that one gains after a proper warm up, and 20 minutes of calm passive stretching, is useless in a street confrontation. Russian flexibility exercises not only deal with this reality, they are tailored to it. In attempting to gain flexibility it is important, to keep the goals of flexibility training in mind, and not merely attempt to gain the greatest range of motion for its own sake. Pavel says you should only have a little bit more flexibility than is required to perform your activity. Generally the reasons Martial artists desire flexibility are: ability to kick higher freedom from injury ability to escape holds greater speed greater fluidity aesthetics Some flexibility exercises are more suited to particular goals than others. An understanding of this is helpful in allowing you to meet your own flexibility goals in the most efficient manner. With flexibility training, as with all other things, its more important to work smarter, than harder. In the remainder of this article, I’ll give a basic description of various types of Russian flexibility exercises. Within those descriptions in the information needed to put together an appropriate program, for any individual’s specific needs. The six categories of exercises I’ll detail are: Mobility Exercise Dynamic Stretches Plyometric Stretches Isometric Stretches Proprioceptive Neuromuscular Facilitation (PNF) Shutdown Threshold Isometrics (STI) Facial Stretching (Loaded Passive Stretch) Digital Facial Planing These are basically joint rotations. The idea is to take the joint in question and move it smoothly throughout its whole range of motion. This process lubricates the joint with synovial fluid, and helps to smooth out the cartilage. They are normally done at the beginning of the day, or at least at the beginning of your flexibility work. They prepare the joint, joint capsule, and other associated soft tissue for the training that is to come. They are an excellent exercise for the elderly and infirm, as they are low impact, low strain, and can significantly contribute to joint health. In addition, by extrapolating on research done on other slow movement therapies, it can be reasoned that these movements can have a positive effect on blood pressure, mental state, immune function and a variety of other bodily functions. (Basic) Dynamic Stretches Dynamic stretches move the tissue through a range of motion with control. Movement stops just before the stretch reflex fires. You should not attempt to move into an expanded range of motion with these. If you do, the stretch reflex will fire, and you may tear a muscle. These should be performed within your already comfortable range of motion. This is an exercise to affect the neurological control of your muscles and is not a “stretch per se”. You should start these at a slow pace, over time adding speed. Plyometric Stretches These are also a form of dynamic stretching. However, they are more extreme, precise and take greater advantage of the bodies own defense mechanisms. In plyometric stretches you move through a range of motion ballisticly, and reverse direction the exact moment the stretch reflex fires. These can be as you might guess, a bit risky. If you do not have a strong kinesthetic sense, or are not paying close attention, the possibility for injury definitely looms large. Plyometric stretches are definitely an exercise you want to have someone show you before you make any attempt at doing one. Plyometric stretches can also play an important role in functional strength gain. By repeatedly bringing the body to the point where the GTR fires, the body becomes “desensitized” to this process. It is reeducated. The body comes to understand that it can go to that point, with out any ill effects. As a result the body resets its GTR threshold, just a little higher. This in turn allows you to exert force at a higher level, without neuromuscular shutdown. In addition, to increasing flexibility and resetting the GTR, plyometric stretches, have the added bonus of yet another type of body reeducation. This time the learning is in regards to muscle fiber recruitment. By learning to explosively reverse direction in coordination with the myotatic reflex, one can learn to harness massive fiber recruitment. This makes these exercises of particular interest to the martial artist. Isometric Stretches There are two types of isometric stretch that Pavel talks about: Proprioceptive Neuromuscular Facilitation and Shutdown Threshold Isometrics. Each of these involves contracting an already stretched muscle, relaxing and then stretching some more. An immediate increase in stretch is accomplished by two methods. On a basic level, isometric stretches fatigue the muscle being stretched, and therefore interfere with its ability to inhibit stretch. This is similar to the well-known phenomenon among Systema practitioners, of relaxation coming with fatigue. On a higher level, isometric stretches make use of one or more natural reflex’s to further the stretch. In both exercises, greater gains can be made if the stretched limb is also responsible for bearing weight. This weight bearing enhances the reprogramming of the nervous system, facilitating a resetting of the myotatic reflex threshold. This is of course vital if you wish to be able to use the flexibility gained, while in a surprise and/or dangerous situation. Proprioceptive Neuromuscular Facilitation (PNF) PNF stretches take advantage of the interplay between flexibility and strength. In a PNF stretch the limb is extended to its bearable range limit, and then the participant contracts the muscle as hard as they can. By using strength to put additional tension on what the body already thought was a maximal extension, a tricking of the nervous system occurs. The body “rethinks” its position, and allows for a greater range of motion. Consequently, when the participant relaxes (6 seconds of tension is sufficient), he (or a partner) may extend the limb into an even further range of motion. Usually a few inches can be gained from just one cycle of this. Shutdown Threshold Isometrics (STI) Just as plyometric stretches were a more extreme version of (basic) dynamic stretches, so is the case with PNF to STI. The STI goes to where the PNF is, and then takes it to an extreme. Once the limb is initially stretched to its bearable limit, a maximal contraction is induced. This contraction is held until a different type of reflex fires. This time the reflex is the Golgi Tendon Organ Reflex (GTR). When the GTR fires, the limb will go limp with all contraction stopped. The is the same phenomena that happens when you have arm wrestled for too long, and your arm suddenly loses all strength, and just collapses. It takes quite a bit of effort to reach this stage, and many will give up before it is reached. If contraction is ceased before the GTR reflex fires, the exercise will simply turn into a PNF technique, so do not be concerned if you can’t make it fire. As with the PNF technique, after the contraction, the limb should be stretched further. Make sure to only go an inch or so. STI’s are brutal, and incredibly painful, but they are also capable of inducing miraculous gains. Facial Stretching Facial planing is pretty well described by its other name “Loaded Passive Stretching”. It is essentially a passive stretch that is performed while bearing weight with the muscle in question. An example might be holding a squat position while holding a barbell. Ideally, you first lift enough weights, to get the “muscle fully pumped”. This will put the greatest amount of pressure on the fascia. Basically, as one of its names implies, the purpose of this technique is to target the fascia. The fascia is the membrane that sheaths the muscles. If you’ve ever cut up a chicken breast, and wondered what that strange thin membrane was that surrounded the meat, well now you know its fascia. In theory the fascia can be too tight or restrictive for the muscle it encases. This can have a detrimental effect on motion, strength and yes appearance. Digital Facial Planing This is actually a body work technique that can help with flexibility. Again, as with Facial Stretching, its aim is to release the fascia. As we’ve seen with the other methods discussed the second in a pair is again, in a sense, “a more intense and extreme” version of the first. Digital Facial Planing, puts the muscle in a Facial Stretch (can be done with weights or isometrics, solo or therapist assisted) and then proceeds to apply a basic bodywork technique. The planing is done by rubbing the knuckles down the length of the muscle from insertion to origin (what it moves to its anchor point). This can be quite painful to say the least, but can also yield incredibly impressive and quick results. This type of work is done in many bodywork therapies to one degree or another, and can have dramatic effects on health and injuries as well. Copyright 2000, Arthur Sennott, All Rights Reserved [last edit 11/20/2003 9:37 PM by Mark - edited 1 times] "If the threat level goes up its probably because of me." "I am looking for a girl who enjoys headbutting beltbuckles" Decoy  Location: Leslieville Gender: Male Oh I have slipped the bonds of earth...  |  Re: Exercises and streching(the basics) <Reply # 16 on 11/21/2003 3:31 AM >   Posted by Mark Running/fast walking This can be done anywhere. So do it to class from work etc. When we walk we breath. To make your muscles perform more efficently and to build better muscle strength you must breath right. -Take a step breath in next step hold your breath then next step breath out -Take two steps breathing in next two steps hold your breath two steps breath out -Take Three steps breath in next three step hold your breath three steps breath out Continue patern. However do not go to far your body will tell you when you cant go any further. Listen to your body so you dont pass out from trying to hold your breath two long. However the more this is done the better you will be. It also helps asmatics for some reason. (there are medical studies on this but I dont know where) You can also do the patern up and down. That will give you a better arobic exercise. I suggest maintaining your limit for as long as you can then work your way down on your breaths at first. Should help. Walking is great Running is better do what you can when you can. I tried this to and from my classes today. It's good stuff! It kinda makes you think while you're walking. Results in one day everyone! I went from 7 to 12 steps in one day! Thanks Mark. It's a drag, it's a bore, it's really such a pitty To be lookin' at the board, not lookin' at the city. Mark  Very Noble Donor Location: South Carolina Gender: Male What is a lion, king of the savannah, when hes at the south pole?  |  Re: Exercises and streching(the basics) <Reply # 17 on 11/21/2003 8:35 AM >   Yep I know the feeling. I felt a differnece in two days. Also helped relieve some chest pain I get when I over exsert and streach pull caratalige "If the threat level goes up its probably because of me." "I am looking for a girl who enjoys headbutting beltbuckles" Mark  Very Noble Donor Location: South Carolina Gender: Male What is a lion, king of the savannah, when hes at the south pole?  |  Re: Exercises and streching(the basics) <Reply # 18 on 11/21/2003 2:12 PM >   I have spent the last 2 years getting my leg back up to strength after an anterior cruciate ligament reconstruction. I have a load of exercises designed specific to not only strengthen the leg but also specifically to help stabilize the knee...oh and tell your friends to get a swiss ball!! I'll let you know what turns up from our conversation... I'll also let you know what a swiss ball is. "If the threat level goes up its probably because of me." "I am looking for a girl who enjoys headbutting beltbuckles" CMH  Gender: Male  |  Re: Exercises and streching(the basics) <Reply # 19 on 11/22/2003 7:06 AM >   Everybody probably knows some basic stretches like touching your toes, spreading your legs and toe-touching, etc. Here's a good site with some more stretches. Illustrated but not too image-heavy: www.howtostretch.com Being able to do a pullup is a REALLY good thing for an explorer. You might be able to get to the next great level in a building, or out of a hole of doom. I'm not going to ramble too much about exercising... I'll let Mark do that ;). Good topic Mark. [last edit 11/22/2003 7:07 AM by CMH - edited 1 times] "It's funnier that way." UER Forum > Archived UE Tutorials, Lessons, and Useful Info > Exercises and streching(the basics) (Viewed 452 times) 1 2   All content and images copyright © 2002-2024 UER.CA and respective creators. Graphical Design by Crossfire. 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