planned fitness regime

[Wee Willy Winkie]

bleedin' hell must be a record for me, 2 new topics in one day

anyways, im definetly starting a training programme soon and i would just like a few pointers on the programme. (i know this must be boring, i myself get bored with reading topic upon topic of fitness)

MON - 25 min fartlek run
3 sets of 30 sit ups
3 sets of 15 press ups
(if i can find somewhere) 3 sets of 5 pullups

TUES - 20 min cycle ride
sit ups as above
press ups as above
pull ups as above

WED - 25 min fartlek run
sit ups as above
press ups as above
pull ups as above

THURS - 20 min cycle ride
you get the idea

FRI - 25 fartlek run
see above

SAT - REST DAY

SUN - 20 min cycle ride
see above

So is anybody seeing any problems with this, im thinking of swapping situps, pressups and pullups some days for other non-weight exercises (like squats) but im not sure of reps or ones to do, any help? i would prefer not having to use weights as it gets too complicated.
any critiscsim welcome. but lets keep it clean eh? we got kids on the site W.W.W

[Eddie]

Maybe replace one of the bike-rides with some swimming? (grab a float and just do kicking or a pull-bouy and concentrate on your arms, or of course mix both with some full-stroke lengths.)

[Worthers Original]

Depends where your fitness is now. If you're just starting then I'd train 2 days then have a rest day and then 3 days then have a rest day and repeat. Mon & Tues as you have them, Wed Rest, then Thurs Swim, Fri fartlek, Sat longer slow run (build up to an hour by 5 min increments) and Sun Rest.

Pressups, situps etc every day.

[Daveb]

If you can, try to get in some good 'ole hill sprints too mate.

[Nade]

If this is just a starting programme then you dont need to do press-ups etc.. every single day. You should break in more gently than that so that your muscles can recover etc...

Nade

[GGHT]

You don't have to do Fartlek's 3 times a week IMO, you should do some steady pace longer runs instead of at least one, build aerobic endurance.

[the_trainee]

you can get a pull up bar from argos www for around 7 pound and there easy to fit and are very strong

[Wee Willy Winkie]

ok ok, so taking into account views expressed in the topic i have come up with theis amended version. any good?

MON - 25 min fartlek run (incl. hill sprints)
1sets of 30 sit ups
1 sets of 15 press ups
1 sets of 5 pullups

TUES - 20 min cycle ride
3 sets of 30 sit ups
2 sets of 15 press ups
3 sets of 5 pull ups

WED - 30 minute steady pace aerobic run
1sets of 30 sit ups
1 sets of 15 press ups
1 sets of 5 pullups

THURS - 20 min cycle ride
3 sets of 30 sit ups
2 sets of 15 press ups
3 sets of 5 pull ups

FRI - 25 fartlek run (incl. hill sprints)
1sets of 30 sit ups
1 sets of 15 press ups
1 sets of 5 pullups

SAT - 30 mins swimming (im not too sure when it comes to swimming for times and such liek so an help greatly appreciated)
3 sets of 30 sit ups
2 sets of 15 press ups
3 sets of 5 pull ups

SUN - REST
1sets of 30 sit ups
1 sets of 15 press ups
1 sets of 5 pullups

i know i was told not to do press ups, sit ups, and pull ups every day so i have just taken the load down on the running days so at least my body stays used to the exercises (so it gets better me hopes..)
like before, any queries helpful. WWW

[GGHT]

WWW can I ask what type of pace you'll be running at, in terms of min/miles. No need to kill yourself, 70-80% of max HR is all that's needed.

Don't forget some stretching as well mate.

[sloth]

right wee winky id suggest this type of programme for you me little china (im a personal traininer in civvy street so am a little qualified i hope)

week 1

monday bpfa (this is your 1.5 mile run and max sit ups and press ups in 2 mins you know the score, record results)

tuesday circuits 12 exercises 12 reps 3 times through slow 2 min jog between circuits(work arms torso legs ie press ups, sit ups, squats ---- etc)

wednesday, swim 40-50 lenths tread water 9 mins stetch all major muscle groups

thursday, 45 min fast run 70-80 % mhr

friday circuits same as tuesday 30 min bike

sat rest strech eat drink lots of water watch footie

sunday long steady run

week 2

monday, run 10x 1 min efforts 2 mins recovery (steady jog)

tuesday, circuits 12 exercises 12 reps 3 times through 2 min slow jog between each circuit

wednesday sport/swim (optional can also be extra rest day if needed)

thursday, 1 hour run steady pace

friday,30-40 min run 60-70 % mhr bike 45 mins

saturday res,t eat, sleep, w@#k etc etc

sunday, long walk over hills with day sack 2-3 hours or bike for 1 hour

ive given you two forms of exercise on the days just before a rest day to give you plenty of chance to recover if you choose to follow this after each two week cycle you should be aiming to up every thing by about 5% too keep making gains ie up the reps on circuits to 14(but no more when you get to 20 reps then add another circuit so you do 4 sets of 20 reps) and 5 mins on runs, bike, swim etc

sample circuit

press ups x12
sit ups x12
burpess x12
punches x12
half sits x12
tuck jumps x12
clap press up x12
crunchees x12
squat thrusts x12
dips x12
dorsal raises x 12
squats x12

[Wee Willy Winkie]

before i started whatever training programme i had done (but probably sloth's now ) i was planning to get a little fitter by swimming before i started to run. that is until my mates went into the nearest pool (which is not just for lengths i.e. anybody can go in it) and one got an ear infection and the other a throat infection think ill be giving that certain pool a miss now. W.W.W

[alex h]

Hi mate,

Looks good, but unless you are doing high intensity hill climbing on the bike, the 20 min cycles are rather short. For building leg strength and stamina, you should be looking for a minimum of a hour, preferably around 1.5-2 hrs. Are you on a race bike or mountain bike?

Good luck!!

[Wee Willy Winkie]

aaah, 'tis good to be back. the ol' computer has been knackered for a while. anyways, if your still interested i have a mountain bike. Cheers www