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post #1 of 16 (permalink) Old 01-26-2009, 10:14 AM Thread Starter
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Fitness for riders

Winter seems to be an inactive time for some of us. I'm going to the gym twice a week right now for cardio but it doesn't seem to be enough. Time for a little core strengthening exercises, which will help out with back pain on longer rides. I also came across this article on fitness for motorcyclists:

www.bluepoof.com/fitness/moto_lifting.htm
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post #2 of 16 (permalink) Old 01-26-2009, 10:58 AM
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The core exercises are probably more important than the cardio (although it is better to be in good cardio shape) for riding for the average Joe. Thanks for the reminder I have been slacking and have not kept up with my core excercise routine for the last couple of months. I use one I found in a bicycle magazine that does not take equipment other than one of those big balls. Made a huge difference since I started about a year ago.
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post #3 of 16 (permalink) Old 01-26-2009, 12:53 PM Thread Starter
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Yeah, I went on a big backpacking trip last year and spent most of the year preparing for it. I know the core conditioning helped with my riding. What I like about this program is it adds the dumbbell shrugs and that should help with the tiredness in the neck. I rode a KLR last year and could feel it in my neck after being on the highway for awhile.
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post #4 of 16 (permalink) Old 01-26-2009, 08:17 PM
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Thanks, Charly, I needed that!

My latest strategy is a new motto: "Hungry is Good"
Trying to change a life-long bad habit of eating
too much. Wish me luck.
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post #5 of 16 (permalink) Old 01-26-2009, 09:20 PM Thread Starter
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Hey AvaChava, you're welcome!

I had a heart attack at a fairly early age so fitness has become important to me. It's easier to make a series of small changes than try for the big change. The good news is that, just like bad habits can have a cumulative effect on the body, so can good habits. It's never too late. Good luck, AC. You can do it!

Last edited by charly; 01-26-2009 at 09:23 PM.
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post #6 of 16 (permalink) Old 01-27-2009, 07:28 AM
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Thanks Charly, it's been on the back burner too long.

NVcaster; Any chance of elaborating on your 'core
ex's? I have one of those big balls (not to be
confused with having big balls) but other than lying
on it to stretch the back, what else?

Big balls to dumbells, there's gotta be a way...
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post #7 of 16 (permalink) Old 01-27-2009, 08:01 AM Thread Starter
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Hey AC, I paid for an hour long consultation with a trainer at the local rec center. She put me on a basic program that I could do at home with a few free weights. The ball is good too and a combination of weights and the ball is probably best. The trainer makes sure you're doing the exercises properly and you're not putting your body out of whack. Core training is amazingly simple when you have a basic routine you can do regularly.

The trainer I saw was an independent and charged on an hourly basis.

I'm not much for going to the gym but it doesn't have to be intimidating. People at the gym come in all shapes, sizes and ages. I'm going out today to buy one of those gizmos that makes my mountain bike into an exercise bike. That way I can do my cardio and weight training at home.

Last edited by charly; 01-27-2009 at 08:21 AM.
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post #8 of 16 (permalink) Old 01-27-2009, 10:31 AM
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Quote:
Originally Posted by charly View Post
Winter seems to be an inactive time for some of us. I'm going to the gym twice a week right now for cardio but it doesn't seem to be enough. Time for a little core strengthening exercises, which will help out with back pain on longer rides. I also came across this article on fitness for motorcyclists:

www.bluepoof.com/fitness/moto_lifting.htm
Hey she(blueproof) is one of our STN members,that lady rides!

AMA EAA STN
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post #9 of 16 (permalink) Old 01-27-2009, 06:54 PM
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Well, the Vs will carry my weight but
I keep finding clothes that have shrunk
in the closet. Never thought of hiring
a personal trainer. Is she cute? I mean
does she make you sweat? Ha ha...
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post #10 of 16 (permalink) Old 01-28-2009, 12:32 AM
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AC,
I do a routine of 6 exercises. I start with the ball doing Boxer Ball Crunches, 15 to 20 each side. Then I do Hip Extensions on the Ball usually 20 to 25. I put the ball away and get out a foam mat and do 25 power bridges then a plank for 1 minute. Up next is 50 to 75 scissors kicks, counting each time I use the left leg. Lastly is the Transverse plank, 10 to 15 each side. I mix it around a little but almost always start with the ball.

I also do a few other things like regualr crunches, the boat pose and the Catapult occasionally but the above is what I always do. Its quick (10 minutes) and surprisingly effective. I often increase the number of reps when I feel stronger. I hope this helps, visiting a trainer is probably good advise, they may show you a few new ones that are even better.
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post #11 of 16 (permalink) Old 01-28-2009, 06:40 AM
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I don't suppose you have a video laying around, NV?
I can't believe you do all that in ten minutes. Man,
even I would be able to spare that much time (maybe
just let the computer sleep in 15 minutes?) OK, you
talked me into it. I just don't have a clue what most
of those things you mentioned are. Guess I've been
out of the loop. I'll have to go wade through that link
Charly provided and see if I can find someone to help
me set up a routine. I'm 60 and in good health so it's
about time to get in good shape too. Well, I understand
round is a shape...
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post #12 of 16 (permalink) Old 01-28-2009, 07:34 AM Thread Starter
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Hey Ava, check this out:

http://befitandstrong.com/full-body-...r-busy-people/

What I like about these videos is they show you proper form. With free weights, start small and work your way up. You should also add front and side planks to this routine (search the same site for "planks"). If you had to do one exercise for core fitness it would be planks (and feel free to swear at me while you're doing them!).
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post #13 of 16 (permalink) Old 01-28-2009, 07:58 AM
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Swearing by it

Quote:
Originally Posted by charly View Post
Hey Ava, check this out:

http://befitandstrong.com/full-body-...r-busy-people/

What I like about these videos is they show you proper form. With free weights, start small and work your way up. You should also add front and side planks to this routine (search the same site for "planks"). If you had to do one exercise for core fitness it would be planks (and feel free to swear at me while you're doing them!).
Man, now I'm going to have to put up or shut up.

Quote:
This full body workout is designed to be done three times a week, with at least one full day of rest between workouts. Also, to prevent your body from adapting too quickly, you will perform each workout with varying numbers of sets and repetitions.
I'm liking this already.

Quote:
With that said, however, you can’t outrun…or outlift your mouth.
Now there's a statement I can get my mouth around...

Thanks. Better go get started.
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post #14 of 16 (permalink) Old 01-28-2009, 09:56 AM
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No I dont have a video, I got these from a magazine. I bet somewhere on the net you could find them, I should look to make sure I am doing them right! I will have to time myself next round but I think once you have the routine down and are in decent shape the first six I listed can be done in 10 minutes.
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post #15 of 16 (permalink) Old 01-28-2009, 05:08 PM
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Hey, there are quite a few core workouts on www.menshealth.com ,

for instance, http://www.menshealth.com/cda/articl...00cee793cd____

on page 3 and 4, you can click on the pics for videos too

Anything you see them using a medicine ball, you can use whatever other light weight you have too, I'm a trainer on the side, they always have good articles on that website, just search core in their search window, also, if you go to local gym, many have core conditioning classes you might want to check out
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post #16 of 16 (permalink) Old 01-28-2009, 06:06 PM
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Whoda thot I'd be looking here to get fit?
Thanks, guys. Friends keep saying, "Don't
take that new bike off road, you're not
35 any more" True, but if I can get in
better shape I should still be able to have
some fun, right? Worth a shot...
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