TheVinster Wrote:Hey guys, I got Vibrams the other day. Next week I want to start running. Any good schedule you could recommend?

Google - Couch to 5k

For you YAYOG/bodyweight people: http://itunes.apple.com/us/app/you-are-y...?mt=8&ls=1

astendra Wrote:For you YAYOG/bodyweight people: http://itunes.apple.com/us/app/you-are-y...?mt=8&ls=1

Haha, doesn't that man in the picture look a bit きもいｗｗ？
Also, it looks as if he has boobs.

Yeah, I know. It's good reference, though.

My hands are always cold (slightly painful), even when at home. One of the reasons is that they are not covered with cloth. Do you think that some kind of exercises are designed for this?

kitakitsune Wrote:

TheVinster Wrote:Hey guys, I got Vibrams the other day. Next week I want to start running. Any good schedule you could recommend?

Google - Couch to 5k

I second Couch to 5k. They have a forum, too.

http://www.coolrunning.com/engine/2/2_3/181.shtml

Good luck with the running, TheVinster, and report back on how the Vibrams work out for you. I've been wanting to get a pair myself.

jettyke Wrote:My hands are always cold (slightly painful), even when at home. One of the reasons is that they are not covered with cloth. Do you think that some kind of exercises are designed for this?

Coldness in the hands (and intolerance to cold in general) can be a sign of an underactive thyroid, among other things. It's pretty unlikely since your a guy, and young, but if you have any other symptoms, you should probably get it checked out by a doctor to make sure...

anyway, there probably is some diet advice more than excersise that can help that, but without knowing the exact cause, it'd be hard for people to give advice...

IceCream Wrote:Coldness in the hands (and intolerance to cold in general) can be a sign of an underactive thyroid, among other things. It's pretty unlikely since your a guy, and young, but if you have any other symptoms, you should probably get it checked out by a doctor to make sure...

"tiredness
weight gain
depression
being sensitive to the cold
dry skin and hair
muscle aches"

You're right, I have none of these symptoms.

My diet is hot tea, to keep my hands warm

hahah good!!!

mmmm, maybe something to do with circulation then? (but again, you're young and do excerise...) But anemia is another possibility...

there should be excersises for circulation actually, right? Finding those won't harm you even if they turn out ineffective, so...

IceCream Wrote:hahah good!!!

mmmm, maybe something to do with circulation then? (but again, you're young and do excerise...) But anemia is another possibility...

there should be excersises for circulation actually, right? Finding those won't harm you even if they turn out ineffective, so...

Your post feels as empathic as if you were my real life friend! =)

It started this winter actually.
And now that I think of it, I paused playing guitar around that time to concentrate on Japanese for a while(I)
I haven't been playing piano much either...
And both instruments make hands move a lot.

Maybe I then have some kind of an initial circulation problem and playing instruments improved/helped it, but now that I don't play much the problem has been exposed?


" If anemia is slowly ongoing (chronic), the body may adapt and compensate for the change; in this case there may not be any symptoms until the anemia becomes more severe."
:/

hahah, well, i guess this is some form of real life, so it's like we're real friends

so, i've researched a bit, not about excersise, but more the diet side for circulation:
for poor circulation in hands, you should eat fish that's high in omega3 (that's fatty fish like herring, makeral, sardines, etc), and that should reduce the pain.

if it's anemia, you don't need to worry too much, since it's entirely correctable by diet in most cases. You just need to eat food that's high in iron, so, red meat, liver (ewww), vegetables like spinach, brocolli, or sprouts, that kinda thing, and drink guinness Oh, apparently dried fruits and nuts are also good... i never knew that...

if you already eat a lot of one of the above, try the other!

mm, i don't know anything about benefits of specific excersises, hopefully someone else can help with that!

IceCream Wrote:so, i've researched a bit, not about excersise, but more the diet side for circulation:
for poor circulation in hands, you should eat fish that's high in omega3 (that's fatty fish like herring, makeral, sardines, etc), and that should reduce the pain.

I've been eating omega3 supplements (about 80x1000mg tablets in total) for the last 6 months but only occasionally, and well... tuna with rice!(my favourite "cheap-tasty-fast-asian-style" food ). 180 days/80 = a couple of tablets every weekかな.

" liver (ewww)"
Haha, indeed "eww". At the same time when everyone in my family enjoys it I can't even stand the smell.

I don't eat vegetables very much, but I would like to/should.

IceCream Wrote:hahah, well, i guess this is some form of real life, so it's like we're real friends

Well maybe we will eventually become...

jettyke Wrote:Maybe I then have some kind of an initial circulation problem and playing instruments improved/helped it, but now that I don't play much the problem has been exposed?

It's probably the other way around. If you played the instruments a lot without regular breaks, stretching, good diet and generally maintaining good muscle health, and especially if you're prone to stress/agitation/anxiety, you could be developing "RSI". Muscle tension in certain areas in your upper body, e.g. around the brachial plexus, can restrict blood flow to your arms and aggravate the nerves, which can refer pain throughout their length.

Of course, your problem could be completely different and I'm just guessing, but since you'll be lucky to find a physician who even cares that your muscles or mind exist, that information might help your decision-making if you ever develop a chronic pain problem. There are plenty of people who didn't know such things before they were pumped full of drugs and underwent useless surgery just because they had a sore back or hand.

Now that I think again, when I'm in front of my laptop, my both hands are always on the table. Maybe it slows the circulation down a bit.

Maybe you are actually undead.

Jarvik7 Wrote:Maybe you are actually undead.

That's also a good point

What do you guys think of the bridge exercise & posture?
http://fitnessblackbook.com/main/use-the...back-pain/

Also, might working out slightly influence motivation, getting things done and confidence?

I just got "your body is your own gym"

I suppose it's good as a guide if you know absolutely zero body weight exercises.

But everything in the book is easily googleable, whether or not you can be bothered is another question. for $20 might as well buy it?

google, "variations of push ups" and you may find more than what is given in the book :B

He does these things called door pull ups... but I doubt door hinges could hold my weight without them buckling lol. It looks extremely awkward as well... would be hard to get a good form. In some instances he substitutes phone books for dumbbells, If you aren't traveling might as well just go get some.

Probably already well-known anyways, but:
http://www.bodyrock.tv/

chochajin Wrote:Probably already well-known anyways, but:
http://www.bodyrock.tv/

I'd hit it

Do you prefer to work out in silence, with music or the (japanese) radio on? With other people?

definitely Wrote:I just got "your body is your own gym"

I suppose it's good as a guide if you know absolutely zero body weight exercises.

But everything in the book is easily googleable, whether or not you can be bothered is another question. for $20 might as well buy it?

google, "variations of push ups" and you may find more than what is given in the book :B

He does these things called door pull ups... but I doubt door hinges could hold my weight without them buckling lol. It looks extremely awkward as well... would be hard to get a good form. In some instances he substitutes phone books for dumbbells, If you aren't traveling might as well just go get some.

Do you mean You Are Your Own Gym? I got it for less than £6 on the Kindle store. I found the nutrition advice and what he says about cardio vs resistance training helpful. You're right that you could probably find a lot of the exercises online, but I doubt I'd be able to put them together into a program by myself. I'd have been doing say 50 push ups a day instead of one upperbody session per week, and I probably would have ignored my legs altogether.

I'm not starting the workouts until I correct my posture anyway. I've been reading a good book about it, which further puts me off using gym equipment. Apparently each muscle has its own antagonist, e.g. the triceps to the biceps, and if you only work one of them you create an imbalance, which can start pulling your body out of shape and lead to all sorts of problems. Also, starting workouts with existing imbalances only stands to strengthen them and make your problems worse. The bodyweight exercises seem to work both at once, so I'm quite positive about doing them when I'm ready.

Javizy Wrote:I'm not starting the workouts until I correct my posture anyway. I've been reading a good book about it, which further puts me off using gym equipment. Apparently each muscle has its own antagonist, e.g. the triceps to the biceps, and if you only work one of them you create an imbalance, which can start pulling your body out of shape and lead to all sorts of problems. Also, starting workouts with existing imbalances only stands to strengthen them and make your problems worse. The bodyweight exercises seem to work both at once, so I'm quite positive about doing them when I'm ready.

I have the same problem. Essentially I'm trying to improve my posture.

I've been doing superman, bridge, push-ups and a abdominal exercise+ Going jogging (and paying attention to my back being straight).

I think that this has helped me at least a bit. My back still hurts sometimes after those long sessions but I think it's natural, because I hadn't been doing much until I started doing something at about the time I started this thread.

I think that you have to pay attention to everything.

And start doing everything at once, even just a little. It's just like reading or immersion, you have to start as soon as possible with all things, then you will get used to it.

*Training the right muscles, and others too (running trains a lot of muscles).
*Sitting straight (and sitting only when alert). When I'm sleepy n tired I tend to lean forwards.
* Standing straight
* Walking straight
* Being as straight as you can when moving and not leaning in every direction.

jettyke Wrote:I think that you have to pay attention to everything.

And start doing everything at once, even just a little. It's just like reading or immersion, you have to start as soon as possible with all things, then you will get used to it.

*Training the right muscles, and others too (running trains a lot of muscles).
*Sitting straight (and sitting only when alert). When I'm sleepy n tired I tend to lean forwards.
* Standing straight
* Walking straight
* Being as straight as you can when moving and not leaning in every direction.

The problem is that your muscles are controlled unconsciously for the most part, and their current level of habitual tension and conditioning means that maintaining certain postures is impossible. Due to a mixture of prolonged micro-trauma like typing, unconscious reactions to stress, injuries, bad postural habits etc, your brain begins to compensate by changing the way it uses certain muscles.

If you have a bad knee and can't put weight on it, you'll unconsciously raise your pelvis on one side and lower your shoulder. If it goes on for long enough, it becomes normal and your permanent posture until you reteach your brain the correct sensory-motor information. This has been called sensory-motor amnesia. No matter how much you try to stand and walk straight, you'll be reverted back to what your brain considers "normal", no matter how horrifically distorted and damaging to your body it may actually be.

The good news is that it is possible to relearn, and there have been a lot of exercises developed for that purpose. I've only found out about this recently, so I can't vouch for it personally yet. I did read one story about an 81-year-old geezer with a 50° hunch who was able to reduce it to 10° by releasing his abdominal muscle. I'm getting ready to follow the program in this book.

I've basically read the YAYOG from cover to cover now. I also checked out Mark Lauren's website and there's also some helpful discussions on the forum there; and Mark occasionally answers questions too which I thought was pretty cool . Extensions to the text can also be found in the forum.


I just finished the endurance block in the basic program. I'm enjoying it so far and intrigued to find out how things will be after the 10 weeks is up. I have been told many a time that I should go to the gym for a more efficient work-out, so I'm hoping to prove that it isn't necessarily true. I had a shoulder injury a while ago so I'm trying not to rush things. I can cope with body weight exercises so far, so I'm happy with that.

I wish I had found the book sooner to be honest, For most of this year I had been only doing cardio; running + boxing bag + and lil swimming, but after losing a fair amount of weight I couldn't lose anymore... I guess I had gotten used to the cardio and it wasn't high intensity enough.

anyways I'm glad I found it at least (if it works) I'll report back in 8 weeks :B