Cycling UK Forum

If you Google 5BX (men) and XBX (women) there are plenty of videos, but the real McCoy is a little book ..... Its very simple but it exercises all parts of the body and incorporates 6 minutes of aerobic exercise.

Royal Canadian Air Force Exercise Plans for Physical Fitness: Two Books in One / Two Famous Basic Plans (The XBX Plan for Women, the 5BX Plan for Men) https://amzn.eu/5IC9Vsw

Al

I get the impression that weight = exertion and that it is best avoided by most people

I'm tickled by the notion that two-thirds * of us must be permanently exercising with the benefit of additional weights...
* see gov figures here

simonineaston wrote: ↑2 Jul 2022, 5:50pm

I get the impression that weight = exertion and that it is best avoided by most people

I'm tickled by the notion that two-thirds * of us must be permanently exercising with the benefit of additional weights...
* see gov figures here

It is certainly ironic but AIUI the actual result is that they simply do less in order not to over-exert. This raises of course the question of how much exercise a thin person really gets on a bicycle - less I suppose than an overweight person over the same distance (and time?).

ANTONISH wrote: ↑14 Jun 2022, 8:32am

Audax67 wrote: ↑13 Jun 2022, 10:04am Weight training is so bloody boring, though. I have a solution: the electric motor, batteries & associated clamjamfry I added to my old Audax bike weigh so much that just handling the brute in the workshop is good training, as is merely using 'body language' on the road. My thighs & calves have actually gained muscle since I started using it in early March, and judging from the pain in my shoulders this morning something's happening there too.

Gut girth continues unaltered, though.

Agreed that weight training is unexciting - but it is good for you.
OTOH I can't think of an exercise that can beat a turbo session for sheer tedium.

Too true, turbo is really tedious, even when watching Star Trek repeats doing it. Warp factor one..steady as she goes..

al_yrpal wrote: ↑2 Jul 2022, 5:34pm If you Google 5BX (men) and XBX (women) there are plenty of videos, but the real McCoy is a little book ..... Its very simple but it exercises all parts of the body and incorporates 6 minutes of aerobic exercise.

Royal Canadian Air Force Exercise Plans for Physical Fitness: Two Books in One / Two Famous Basic Plans (The XBX Plan for Women, the 5BX Plan for Men) https://amzn.eu/5IC9Vsw

Al

Are the exercises basic press ups, squat thrusts, lunges, etc, etc?

Not read all replies so sorry if I repeat... I have been diagnosed with Sarcopenia, not I hasten to add age related, tho. I am no spring Chicken, it is IBD related, presently under Physio only. However I have asked GP for a referral to a Specialist as it is now quite severe and worrying. Physio. literally couldn't suggest who I could be referred to, GP isn't sure either.
Incidentally I was only diagnosed/suggested by Physio quite by accident even though I have 'complained' about fatigue and tiredness for years to GP and just been sent for multiple blood tests and a couple of infusions.
Has anybody here or know someone who has been in situation and know of any 'fix' getting desperate now. t.i.a

Eat a high protein diet, do HIIT and intermittent fasting.

I do a lot of building work, carrying blockc, bags of cement, and digging etc.I hate gyms and other unnatural forms of exercise, like spinning. If you remove the fun you will do it less often, or not at all.

mumbojumbo wrote: ↑22 Sep 2022, 7:08am I do a lot of building work, carrying blockc, bags of cement, and digging etc.I hate gyms and other unnatural forms of exercise, like spinning. If you remove the fun you will do it less often, or not at all.

But not everyone has access to (or the need for) a building project involving bricks and cement! That's precisely why there are gyms. They are in effect a replacement for the sort of hard physical labour that many humans engaged in (were forced into) in times past. What, BTW, is an "unnatural" form of exercise?

I agree that if you don't enjoy weight training then you probably won't do it. Gyms can be as much fun or as miserable an experience as you make them - it's up to you. Set yourself goals, mix it up, try things you haven't tried before, give yourself rewards for reaching targets, etc. But If you don't like exercising with other people then get some basic equipment and do it at home, inside or outside.

BTW last month undertook a fairly major building project (installing gabions to prevent coastal erosion) which required many days of hard graft including digging out a 14 x 2 meter trench and then filling cages with approximately 32 tons of rock - by hand. Apart from a very slight lower back pain for the first few days I came out unscathed. Pretty sure that wouldn't have been the case without having done as much strength and mobility training over recent years!

mumbojumbo wrote: ↑22 Sep 2022, 7:08am I do a lot of building work, carrying blockc, bags of cement, and digging etc.I hate gyms and other unnatural forms of exercise, like spinning. If you remove the fun you will do it less often, or not at all.

That's all good, but you do need to be aware of the muscles you don't work, if any and imbalances that could result and also wearing things out with over use.

I don't go near a gym I hate them to, exercise is short and sharp and apart from cycling doesn't require leaving the house or take up more than 10 minutes aday

mumbojumbo wrote: ↑22 Sep 2022, 7:08am I do a lot of building work, carrying blockc, bags of cement, and digging etc.I hate gyms and other unnatural forms of exercise, like spinning. If you remove the fun you will do it less often, or not at all.

That's all good, but you do need to be aware of the muscles you don't work, if any and imbalances that could result and also wearing things out with over use.

I don't go near a gym I hate them to, exercise is short and sharp and apart from cycling doesn't require leaving the house or take up more than 10 minutes aday