Training To Get Back Into Shape

[[old] weatherlight]

Hey everyone - <br /><br />I've started this thread to not only get advice for myself but also for others who are in my position and who want to discuss good tips/exercises for managing the stress of getting back into shape. I dropped out of shape about 3 months ago and started this plan about two weeks ago; I've had to do the same rountine before when I was out of shape so I'm really testing the consistency of this workout.<br /><br />Anyway, I've found that a slow and steady progression of moderate intensity pieces (think 18-22 spm with an average split of no more than 2:00 for a duration of about 20 mins to start working all the way up to 60 mins when things get easier) works best to get the rowing muscles back into shape - for me at least.<br /><br />Also, weight training seems to be somewhat beneficial for starting back up as well. I've been experimenting with weight training routines and found that a full-body lift twice a week (usually tuesday and friday) works really well too.<br /><br />Tell me what you think and if you have any other advice feel free to add!<br /><br />Cheers,<br />Matt<br />

[[old] ljwagner]

Doing enough of the right stuff I would say.<br /><br />For a variation with weights, try a Clean and Press combination with a weight you can squat, do a standing row, and a shoulder press. Iits an all in one exercise, rather than muscle isolation.<br /><br />Start with barbell on the floor, hands at just outside shoulder width.<br />Hips low, head high, back arched. Its a catch position, rowing.<br />Lift with leg drive to a standing position, but do not pause.<br />Continue with a standing row. <br />When the weight gets to shoulder height, flip your elbows down, so weight is on your palms. Pause briefly<br />Finish, with a shoulder press.<br /><br />Get the sequence down with a light weight. Wen it feels smooth, and you are warmed up, increase the weight some.<br /><br />Don't up the weights too fast. 5% increments every 2-3 weeks, and you'll avoid injury. In a year, you can safely double your strength. Don't neglect areas where you are weak, balance pulling and pushing muscles.