Legs of mush - exercise suggestions?

[ann_w]

I quickly realized after my first bike ride over christmas that I really need to build up my legs/glutes for riding. Upping the level on my indoor recumbent bike has helped a lot (I've increased it to a level where I can barely do 15 minutes, and when I can do that without internal whining, I increase it a step), but I feel that I need to do more. (It hasn't been quite warm enough to do more than a handful of bike rides, so I'm only up to being able to do half an hour. Obviously I want to do a lot more than that).

Does anyone have any favorite leg/glute exercises that can be done at home? I have stairs that I can use safely, so I've already decided that standing calf raises would be a good idea. What else would be good? Squats???

[Biciclista]

more bicycling???

[Veronica]

Check out some of Wahine's videos. A lot of them are for running, but they will help strengthen your muscles.

Veronica

[ny biker]

more bicycling???

Try doing intervals on the indoor bike. E.g., 1 minute really hard, 1 minute easy, repeat 5 times, then 2 minutes easy spinning, then repeat.

I also like to do ladders.

1 minute hard.
1 minute harder
1 minute hardest
1 minute harder
1 minute hard

Then 2 minutes easy spinning, then repeat a couple of times.

Spinning videos usually provide interval workouts.

[tealtreak]

I quickly realized after my first bike ride over christmas that I really need to build up my legs/glutes for riding. Upping the level on my indoor recumbent bike has helped a lot (I've increased it to a level where I can barely do 15 minutes, and when I can do that without internal whining, I increase it a step), but I feel that I need to do more. (It hasn't been quite warm enough to do more than a handful of bike rides, so I'm only up to being able to do half an hour. Obviously I want to do a lot more than that).

Does anyone have any favorite leg/glute exercises that can be done at home? I have stairs that I can use safely, so I've already decided that standing calf raises would be a good idea. What else would be good? Squats???

Do you have access to a gym? The TRX cables and squat rack work miracles! If not, there are lots of "body weight" options, tons of good web sites - "body weight -legs" squats, lunges etc.......... don't forget core and upper body help you last longer mileage wise!!!!

[ann_w]

more bicycling???

I would if the weather was more cooperative, but I can't seem to force myself to ride my bike when it's under 45F. Especially when I mostly, well - suck at it. (Temporarily - I enjoyed myself last week when I could go up the little hills without wanting to kill myself.). And I'm wimpy in the cold. I shouldn't be but, there you go.

@ny biker: Hey! I did start doing the interval program! I use it for the 2nd 15 minutes because it really kicks my arse! Glad I stumbled on it! I do "riding in the park" for the first 15. And I'm trying to stay at 60 rpm and not go below that.

@veronica: I'll definitely take a look at those - she has a lot on glutes and hamstrings.

@tealtreak: There's not a gym near me. (There's a great one at work, but it's waaaay out of my price range.) I could probably get a starter dumbbell set and do a basic routine though. Maybe I'll start with calf stands, lunges, and squats, and on alternate days do curls or something. Time to do some serious google!!!

[Catrin]

Make certain you also focus on core and upper body exercises, both are important - both for cycling and general fitness. If you have room for an exercise ball I've found them quite helpful for core exercises. For balance/agility/core exercises I also use a Bosu - that doesn't take up quite as much room...

[SadieKate]

Good ol' step-ups focusing on lifting with the glutes. No gym required.

[OakLeaf]

Single leg hip hinge (similar to Warrior III, but it doesn't matter where you put your arms), then add quarter squats from the tabletop position. It's easy to cheat and let other muscles do the glutes' work in a lot of exercises, but this one always gets them for me.

Also, shoulder bridges with a Pilates ring or play ball between your knees, really focus on squeezing the glutes and pulling up your pelvic floor.

[malkin]

Not sure of your age and mush factor, but it may be wiser to take it slowly and expect gradual improvement than to proceed like you've just enlisted and become injured.

[Kathi]

" And I'm trying to stay at 60 rpm and not go below that."

Does the interval program recommend you pedal at 60 RPM?

On my trainer I pedal between 80-90 rpm. I just doen't have the strength to pedal at a lower RPM. Besides killing my knees.

[Dogmama]

Single leg hip hinge (similar to Warrior III, but it doesn't matter where you put your arms), then add quarter squats from the tabletop position. It's easy to cheat and let other muscles do the glutes' work in a lot of exercises, but this one always gets them for me.

Ouch. Oak, you're evil

Be sure you're pushing with your heel on these, not the ball of your foot. You want to work your glutes, not stress your knee.

[ann_w]

Okay, I looked at all the suggestions and did some fancy googling (because in a couple of cases I had no idea what was being suggested), and I think I've come up with a decent beginning routine:
3 sets of 10 reps of squats, lunges, step ups and calf raises.

And for now on alternate days I'll just do Wall push ups for upper body, and eventually add tricep and bicep curls when I get some dumbbells .

And It probably wouldn't hurt for me to get off at the 5th floor at work and walk up a flight.

@Kathy: There wasn't a recommendation on the rpm, I just figured it was a nice steady pace. Maybe on the warmup I'll lower the program and up the rpm to 80, and for the 2nd 15 up the program again and do the 60 rpm.

@malkin I'm 50 and my exercise during my weight loss (thus far - I've lost 85 and have another 40 or 50 to go) has mostly been through walking. I can walk for miles with no problem. I am trying not to go crazy and push myself too much. But my only being able to do half an hour on the bike? Pretty wussy.

[emily_in_nc]

Lunges and yoga. I ride a lot and think of my quads as strong, but a good yoga class makes them shake!

[Miranda]

For the calf raises off a stair step you can also alternate positions- 1) toes straight ahead, 2) toes pointed inward like a V with heels out, and 3) heels together balls of feet / toes opened up like a V... also you can do "singles" standing on one leg/ calf at a time with your body weight.

As mentioned earlier a child's play ball, for a bout $1 at Walmart, can give you a lot of resistence. To work your inner thighs squeeze like your trying to pop your ball to win a prize... which is a NEW ball lol.

Many household items also can act as weights. A gallon of liquid milk/water weighs about 8.5lbs.

The local library also should have books and vids you can check out for free for ideas. Also some books you can buy used on the internet.

One good book I own is: "101 Ways To Work Out With Weights" Cindy Whitmarsh.

The book has great pictures in it. Many things are simple dumbbells.

Which you can also use canned goods for light weights. Some type of tape with texture (masking, gray duct tape) can also provide some slight grip when you wrap it around the can.

Cindy does use the big yoga ball in a lot of her stuff. But she has one section she uses a kitchen or bath hand towel on the floor for sliding stability exercise with weights. Uniquely challenging. And pretty cheap for gear.

The local GoodWill charity store may also have some exercise items for very cheap.

Good Luck.