Weight training - at home - Triathlon Week

11-08-2004, 05:57 AM

I have been trying to include 2 weight training sessions weekly in my
training program, with no success. Always there is something else to do at
work or at home. Whenever I feel pressure the weight training sessions are
the first to go down the drain. First because I cannot spare time to go to
gym, second because it is not fun to do.

So I am thinking to do the sessions at home, maybe this time I will maintain
my weight sessions. But the obvious problem is I have no tools at home and
apart from sit-ups and push-ups I cannot think of any good exercises (maybe
heel-raises too). Especially for cycling and swimming what exercises can I
do at home? Do you know any good sites about this or do you have any
recommendations?

--
Remove the obvious part to reply
Burak

11-08-2004, 07:07 AM

Core work is the most important. Exercises such as crunches, the plank,
fitball work, pushups, are the most effective.

--
--------------------------
Andre Charlebois
AGC-PC support
[Only registered and activated users can see links. ]
BPE, MCSE4.0, CNA, A+

"Burak Ilter" <[Only registered and activated users can see links. ].tr> wrote in message
news:cmnu8q$crd$[Only registered and activated users can see links. ].org...
>I have been trying to include 2 weight training sessions weekly in my
> training program, with no success. Always there is something else to do at
> work or at home. Whenever I feel pressure the weight training sessions are
> the first to go down the drain. First because I cannot spare time to go to
> gym, second because it is not fun to do.
>
> So I am thinking to do the sessions at home, maybe this time I will
> maintain
> my weight sessions. But the obvious problem is I have no tools at home and
> apart from sit-ups and push-ups I cannot think of any good exercises
> (maybe
> heel-raises too). Especially for cycling and swimming what exercises can I
> do at home? Do you know any good sites about this or do you have any
> recommendations?
>
> --
> Remove the obvious part to reply
> Burak
>
>

11-08-2004, 07:45 AM

Here are some ab workouts (came across this when my wife asked about getting
my 6 pack back for Christmas - hopefully she'll be happy with a 4 pack :-):

[Only registered and activated users can see links. ]

"Burak Ilter" <[Only registered and activated users can see links. ].tr> wrote in message
news:cmnu8q$crd$[Only registered and activated users can see links. ].org...
> I have been trying to include 2 weight training sessions weekly in my
> training program, with no success. Always there is something else to do at
> work or at home. Whenever I feel pressure the weight training sessions are
> the first to go down the drain. First because I cannot spare time to go to
> gym, second because it is not fun to do.
>
> So I am thinking to do the sessions at home, maybe this time I will
maintain
> my weight sessions. But the obvious problem is I have no tools at home and
> apart from sit-ups and push-ups I cannot think of any good exercises
(maybe
> heel-raises too). Especially for cycling and swimming what exercises can I
> do at home? Do you know any good sites about this or do you have any
> recommendations?
>
> --
> Remove the obvious part to reply
> Burak
>
>

11-08-2004, 07:52 AM

Thanks for the reply but can you give more detail? What is the plank? What
exercises should I do with a fitball (I think I can find something else to
replace fitball in the house)?

--
Remove the obvious part to reply
Burak
"Andre" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ]...
> Core work is the most important. Exercises such as crunches, the plank,
> fitball work, pushups, are the most effective.
>
> --
> --------------------------
> Andre Charlebois
> AGC-PC support
> [Only registered and activated users can see links. ]
> BPE, MCSE4.0, CNA, A+
>
> "Burak Ilter" <[Only registered and activated users can see links. ].tr> wrote in message
> news:cmnu8q$crd$[Only registered and activated users can see links. ].org...
> >I have been trying to include 2 weight training sessions weekly in my
> > training program, with no success. Always there is something else to do
at
> > work or at home. Whenever I feel pressure the weight training sessions
are
> > the first to go down the drain. First because I cannot spare time to go
to
> > gym, second because it is not fun to do.
> >
> > So I am thinking to do the sessions at home, maybe this time I will
> > maintain
> > my weight sessions. But the obvious problem is I have no tools at home
and
> > apart from sit-ups and push-ups I cannot think of any good exercises
> > (maybe
> > heel-raises too). Especially for cycling and swimming what exercises can
I
> > do at home? Do you know any good sites about this or do you have any
> > recommendations?
> >
> > --
> > Remove the obvious part to reply
> > Burak
> >
> >
>
>

11-08-2004, 08:15 AM

In article <cmnu8q$crd$[Only registered and activated users can see links. ].org>,
"Burak Ilter" <[Only registered and activated users can see links. ].tr> wrote:

> I have been trying to include 2 weight training sessions weekly in my
> training program, with no success. Always there is something else to do at
> work or at home. Whenever I feel pressure the weight training sessions are
> the first to go down the drain. First because I cannot spare time to go to
> gym, second because it is not fun to do.
>
> So I am thinking to do the sessions at home, maybe this time I will maintain
> my weight sessions. But the obvious problem is I have no tools at home and
> apart from sit-ups and push-ups I cannot think of any good exercises (maybe
> heel-raises too). Especially for cycling and swimming what exercises can I
> do at home? Do you know any good sites about this or do you have any
> recommendations?

You can set up a decent home gym--free weights--for a few hundred bucks.
You can get started for even less than that. I think I got one set of
weights for about $50, which included a long bar and two barbells. Look
for sales around the Holidays. I think you can get a bench (including
the ability to do incline) and weights, along with a leg extension and
leg curl, for about $150 on sale.

--Harold Buck

"I used to rock and roll all night,
and party every day.
Then it was every other day. . . ."
-Homer J. Simpson

11-09-2004, 08:35 AM

Try a morning routine including:

Legs: lunges, squats, jumps, and step ups
Abs: sit-ups, crunches, leg lifts, and twists
Chest/shoulders: pushups (wide and normal)
Arms: narrow pushups (hands touching) and dips in a chair
Back: Pull ups (find a park on you run with a bar and stop for a few sets)

This is a good maintenance routine but no substitute for building leg
strength and power with heavy weights to help with hill climbing or swim
specific triceps and lat work with cables.

Happy lifting,

AJ

"Burak Ilter" <[Only registered and activated users can see links. ].tr> wrote in message
news:cmnu8q$crd$[Only registered and activated users can see links. ].org...
> I have been trying to include 2 weight training sessions weekly in my
> training program, with no success. Always there is something else to do at
> work or at home. Whenever I feel pressure the weight training sessions are
> the first to go down the drain. First because I cannot spare time to go to
> gym, second because it is not fun to do.
>
> So I am thinking to do the sessions at home, maybe this time I will
maintain
> my weight sessions. But the obvious problem is I have no tools at home and
> apart from sit-ups and push-ups I cannot think of any good exercises
(maybe
> heel-raises too). Especially for cycling and swimming what exercises can I
> do at home? Do you know any good sites about this or do you have any
> recommendations?
>
> --
> Remove the obvious part to reply
> Burak
>
>

11-10-2004, 02:21 PM

The plank is an isometric exercise, where you essentially adopt a pushup
position on the floor, but supporting yourself on your elbows, rather than
your hands. This simulates the isometric stability required on the bike.

Here's the fitball site:
[Only registered and activated users can see links. ]

--
--------------------------
Andre Charlebois
AGC-PC support
[Only registered and activated users can see links. ]
BPE, MCSE4.0, CNA, A+

"Burak Ilter" <[Only registered and activated users can see links. ].tr> wrote in message
news:cmo4vt$nhm$[Only registered and activated users can see links. ].org...
> Thanks for the reply but can you give more detail? What is the plank? What
> exercises should I do with a fitball (I think I can find something else to
> replace fitball in the house)?
>
> --
> Remove the obvious part to reply
> Burak
> "Andre" <[Only registered and activated users can see links. ]> wrote in message
> news:[Only registered and activated users can see links. ]...
>> Core work is the most important. Exercises such as crunches, the plank,
>> fitball work, pushups, are the most effective.
>>
>> --
>> --------------------------
>> Andre Charlebois
>> AGC-PC support
>> [Only registered and activated users can see links. ]
>> BPE, MCSE4.0, CNA, A+
>>
>> "Burak Ilter" <[Only registered and activated users can see links. ].tr> wrote in message
>> news:cmnu8q$crd$[Only registered and activated users can see links. ].org...
>> >I have been trying to include 2 weight training sessions weekly in my
>> > training program, with no success. Always there is something else to do
> at
>> > work or at home. Whenever I feel pressure the weight training sessions
> are
>> > the first to go down the drain. First because I cannot spare time to go
> to
>> > gym, second because it is not fun to do.
>> >
>> > So I am thinking to do the sessions at home, maybe this time I will
>> > maintain
>> > my weight sessions. But the obvious problem is I have no tools at home
> and
>> > apart from sit-ups and push-ups I cannot think of any good exercises
>> > (maybe
>> > heel-raises too). Especially for cycling and swimming what exercises
>> > can
> I
>> > do at home? Do you know any good sites about this or do you have any
>> > recommendations?
>> >
>> > --
>> > Remove the obvious part to reply
>> > Burak
>> >
>> >
>>
>>
>
>