flab and fitness frustration

[bounceswoosh]

Hi, Jo!

My doctor told me biking, even mountain biking, isn't really enough jarring to increase bone density. weight lifting works. running works (but I hate running) and judging from the way we jump and kick and punch, I'm guessing kickboxing works too. I don't do well with milk products. but I do take calcium every night and extra when my muscles are sore - it's a muscle relaxant.

Namaste,
~T~

There was an article floating around last year about this. Ah, I knew my packrat tendencies would be useful eventually: It's an article in the March 2004 issue of Bicycling called "Why you need to bone up," by Roy M. Wallack. Studies suggest that those whose only exercise is bicycling -- even mountain biking -- are at a far greater risk of osteoporosis than those whose exercise has more impact.

I hate running too. What about jump roping, though? I haven't done it for a while, but I just unearthed a jump rope while going through some old boxes. My old TKD coach included it on his list of daily activities for competitors, so I'm thinking it's a good workout!

[LBTC]

What about jump roping, though?

wow! if you can do that for long enough to strengthen your bones, you're way more coordinated than I!! When we did that in class last time I kept getting the rope stuck *between* my toes! But, yes, I think it would pass the impact test. Go jump rope!!

Lifting weights works too. And nothing builds muscle faster...I think.

Namaste,
~T~

[bounceswoosh]

wow! if you can do that for long enough to strengthen your bones, you're way more coordinated than I!! When we did that in class last time I kept getting the rope stuck *between* my toes! But, yes, I think it would pass the impact test. Go jump rope!!

Lifting weights works too. And nothing builds muscle faster...I think.

Namaste,
~T~

I don't know how long it takes to strengthen your bones, but I figure anything is better than nothing! As I recall, the old training schedule was several intervals of 2 minutes each, each time jumping as fast as you could. If you have toe issues, I give you permission to do it with shoes =P

Hrm, actually, there are tons of jumping exercises that don't involve rope and provide lots of impact. There's hopping on the ball of one foot (50 on each side for starters). There's jumping sideways over an obstacle (we used to use kicking targets of varying sizes, but I suppose cardboard boxes would be just fine). Sideways meaning that you're not facing the direction in which you're jumping. Or forward and backward over a box. All of these will help your speed and jumping ability, too.

Hey, do you weight train your legs at home? If so, how?

[alison_in_oh]

*sigh* no, I don't. I find it really hard to make time to do so, and I much prefer freeweights. Machines annoy me. It's hard to find people who lift similar amounts (read: women) and also like freeweights. I'm hoping to build a mini-gym in my basement so that I can easily do some reps when the mood strikes, rather than having to drive to the gym.

Why do you need to find other people? I'm a woman, and I lift by myself in a gym. I use mostly machines but am migrating to free weights and apparatus that leverages my body weight (ie assisted pullups and dips, back extensions). I'm fortunate that my gym is next door to my work and about 5 minutes' drive from home (10 minutes' bike ride!). I find it pretty easy to make time to work out three times per week.

That said, I bet you could do your body a lot of good with a selection of home weights and this site: http://stumptuous.com/weights.html

Oh, and the Depo? DEFINITELY a problem! It might take you a year to get that crap out of your system but from everything I've heard, as much as 10-15 lbs. will probably melt off you like butter.

[bounceswoosh]

Why do you need to find other people? I'm a woman, and I lift by myself in a gym. I use mostly machines but am migrating to free weights and apparatus that leverages my body weight (ie assisted pullups and dips, back extensions). I'm fortunate that my gym is next door to my work and about 5 minutes' drive from home (10 minutes' bike ride!). I find it pretty easy to make time to work out three times per week.

That said, I bet you could do your body a lot of good with a selection of home weights and this site: http://stumptuous.com/weights.html

Oh, and the Depo? DEFINITELY a problem! It might take you a year to get that crap out of your system but from everything I've heard, as much as 10-15 lbs. will probably melt off you like butter.

Thanks for the link; I've voraciously plowed through that site a few times, and I think it's great what Krista is doing for women who lift.

The partner thing has nothing to do with being female. I'd rather have a lifting partner for two reasons: spotting and motivation. A spotter is important, not just for safety but also to help me really work to exhaustion (just a finger's help can make a huge difference in finishing a set). The motivation thing, well, it's nice to have someone to coax you or yell at you, as the situation warrants.

I've now been off of depo for two months. I remember losing weight so rapidly a few years ago that co-workers worried that I might be anorexic, and I remember that I got off of depo for six months, but I don't recall if the time periods overlapped. I was also clinically depressed at the time, which ruins my appetite. I saw my doctor today about my cold, and she said she's happy to have me off the depo. (Turns out I have a viral bronchitis that's been making the rounds; joy! I should feel better by Sunday, she said.)

[alison_in_oh]

The partner thing has nothing to do with being female. I'd rather have a lifting partner for two reasons: spotting and motivation. A spotter is important, not just for safety but also to help me really work to exhaustion (just a finger's help can make a huge difference in finishing a set). The motivation thing, well, it's nice to have someone to coax you or yell at you, as the situation warrants.

Ah-ha! That'd definitely be nice. Lack of a spot is definitely one reason that I am still on machines, and also a reason that I'm not lifting as heavy as I could. But I'm still doing a decent job of growing lean body mass and strength, so I'm not too concerned yet.

I've now been off of depo for two months. I remember losing weight so rapidly a few years ago that co-workers worried that I might be anorexic, and I remember that I got off of depo for six months, but I don't recall if the time periods overlapped. I was also clinically depressed at the time, which ruins my appetite. I saw my doctor today about my cold, and she said she's happy to have me off the depo. (Turns out I have a viral bronchitis that's been making the rounds; joy! I should feel better by Sunday, she said.)

Well, I hope it helps and I really hope you feel better soon!

[bounceswoosh]

Thanks for the link; I've voraciously plowed through that site a few times, and I think it's great what Krista is doing for women who lift.

The partner thing has nothing to do with being female. I'd rather have a lifting partner for two reasons: spotting and motivation. A spotter is important, not just for safety but also to help me really work to exhaustion (just a finger's help can make a huge difference in finishing a set). The motivation thing, well, it's nice to have someone to coax you or yell at you, as the situation warrants.

Now I'm rereading Krista's site and she mentions that you shouldn't be lifting to exhaustion. Once again, info that contradicts what I was taught in college. I'll look around the site, but anyone know why this would be bad? I thought the whole point was to lift enough weight that you could just barely make the last lift. Gaaah!

Oh, on the topic of lifting, I have a single 10-lb weight, so when I'm better I'll go buy another one and a pair of 12s. That should set me up for military and bench press, I believe.

[alison_in_oh]

Now I'm rereading Krista's site and she mentions that you shouldn't be lifting to exhaustion. Once again, info that contradicts what I was taught in college. I'll look around the site, but anyone know why this would be bad? I thought the whole point was to lift enough weight that you could just barely make the last lift. Gaaah!.

If I recall, it's because the tiny added benefit from that extra intensity does not compensate for the increased risk of injury.

I've been told to lift enough that the tenth rep burns but is still fairly readily completed in good form.

[Crankin]

Glad to see that others have the same issues. Although my weight is fine now (most would think i am very skinny), I still have fat on my thighs and butt that I hate. It's something I can live with, but I have actually dreamed of lipo (I would never do it). I've been road cycling for 3 and half yrs and it really helped me lose about 15 menopausal pounds that had crept up, despite almost 25 years of aerobics, weight training, walking, etc. I weigh the same as i did in high school, but I get sick of having to watch constantly. I eat much more protein than i used to and only low GI carbs. I can resist the sweets and I never eat fried food. I just read the Nancy Clarke book and it is very sensible. I think that I don't plan my eating well enough during the summer when I ride a lot. I am going to eat more carbs this year. Being short and small, it takes nothing for me to gain 5 lbs. and a huge time to take it off. I also am half way to osteoporosis. I can't take Fosomax (it made me deathly sick to my stomach) so I am on Evista. So far, it hasn't helped. I've been taking calcium for 20 years, but i have never been a milk drinker. Hopefully, weight training will help this, but I can't train hard when i am riding a lot, it just makes my muscles too sore. I hope I don't end up a hunchback on a bike when i am 60. I tried running last year, but I just hate it. So, I started mountain biking last fall and hiking a little, and while I enjoy these, it's a whole new set of skills, esp. the mountain biking. Well, enough of my rambling.

[bounceswoosh]

I also am half way to osteoporosis. I can't take Fosomax (it made me deathly sick to my stomach) so I am on Evista. So far, it hasn't helped. I've been taking calcium for 20 years, but i have never been a milk drinker. Hopefully, weight training will help this, but I can't train hard when i am riding a lot, it just makes my muscles too sore. I hope I don't end up a hunchback on a bike when i am 60. I tried running last year, but I just hate it. So, I started mountain biking last fall and hiking a little, and while I enjoy these, it's a whole new set of skills, esp. the mountain biking. Well, enough of my rambling.

Well, maybe that's one benefit to all my extra flab -- it's more for me to carry around, so everything I do is weight training! *sigh*

After reading about the cycling/osteoporosis connection, I asked my dr. about a bone density test at my next visit (I'm 27). She said that it really wouldn't be useful because some people, like herself, have bones that are less dense. She said that the only useful info is the differential in two tests taken a year or two (?) apart around the onset of menopause, because they can then see how much you're losing. If they do find that you have low bone density at a younger age, all they can really do is tell you to get more calcium and do weight-bearing exercise, which they'd tell you to do anyway.

I'm sure your dr. has it all in hand, but I just thought I'd share this little anecdote ...

Anyway, mountain biking, while fun, really won't do much, if anything, for bone density. Hiking is much better. But I don't think you have to get excessively sore in order to see bone benefits from weight training; are you getting enough potassium in your diet? Is it possible to splurge and get some massage work done? I go to a massage therapist whenever I can free up some cash, and she's helped me find and fix a lot of muscle issues.

[snowtulip]

Everyone's had great information! Bounceswoosh, I love freeweights, it's usually what I use when I do strenght training. Another suggestion would be to get a set of resistance bands, they are cheaper and don't take up as much room and you'd be surprised at how effective they are. When I find the link to the place I bought mine, I'll post it.

Also regarding hydration and mountain biking, I also used to not drink while I was riding or be sooo focused on riding that I would forget to drink. I had to mentally remind myself to stop and drink (if you don't feel comfortable drinking from your camelback while riding). I stop even if people are far ahead of me.

Good luck!

[Dogmama]

I've read many times that lifting to complete muscle failure is extremely taxing to your body. Additionally, tendons & ligaments are slower than muscles to become accustomed to weight training - thus the number of injuries caused by lifting to failure.

As someone else posted - if you're lifting to complete failure, your form is probably compromised, which can lead to injury. You should lift until you cannot complete another rep with good form.

Pushups - my wrists are bad also. Instead of putting my hands flat on the floor, I grasp two dumbells to keep my wrists straighter. If your feet are slipping try a non-skid mat or wear sneakers. If you're getting dizzy, start with one or two. You'll be doing pushups like a Marine recruit in no time!

Also, if you're riding a bike and lifting 3X week, you might begin to exhaust your body which is to be avoided. Training is riding that delicate balance between pushing your body to become better, but not tipping into exhaustion.

I lift by myself, free weights and some machnes, in a gym. I don't worry about a spotter because I'm not lifting to failure - no where near it.

Lastly, if I just ride and don't lift, I become flabby. Even in the legs. It might have to do with slow twitch vs fast twitch muscles - some women on this board seem to have earned muscles on their bikes!