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 M¢25  Funded By Mahalo ? |  July 27, 2009 09:58 AM

Exercise routine?

im 14 and am looking for a small exercise routine to do over the summer holidays to keep fit. i already do 100 sit-ups and 60 push ups on weekdays and football training on thursdays, is there any other good exercises i can do on my weekday routine
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July 27, 2009 03:12 PM
I agree with @srgothard... you need some sort of cardio in there. Running is best, but you can cycle, use an elliptical machine, swim, jump rope; anything that gets your heart rate up. Try to do this for 20-30 mins at least 3 times a week (depending on your fitness level now) and slowly increase speed, resistance, and duration.
You say you do sit ups and pushups on weekdays. Does that mean you are doing it every day (like 5 days in a row)? You shouldn't. Any sort of muscle building should only be done every other day. Your muscles increase because when you work out, they tear, and when you rest, they repair. The repair is the growth. If you work out daily, they never get to repair, they just tear more and more and more. Doing resistance every other day will get you better results than daily, 5 days in a row. Try doing it Monday, Wednesday, and Friday only. You can do cardio every day if you want, or on opposite days to strength, or the same day. It takes more than 24 hours for muscles to repair.
Personally I would drop the sit ups. They are actually surprisingly non-effective. They tend to put a lot of strain on your neck and back and don't do much for your abs. Try doing planks. Try to do 30 seconds normal, 30 seconds on your left, 30 normal, 30 right, 30 normal, without stopping inbetween. The side ones are HARD, I can hardly even get up, so you might want just do it as long as you can.... Really push yourself. You'll find your time for normal ones will increase very quickly. i went from 15 seconds to a minute in only a couple weeks. Just keep increasing, it's a GREAT ab workout.
I would also add something like squats. Your only targeting like 2 muscles now, so you should try to hit more.

If you did 20-30 min warm up (every day) and 3 days a weeks do the plank routine I described and push ups (or exchange for bicep curls with more weight, 12 reps) and some squats, you will be much better off. Change your routine at LEAST once a month with different exercises, and try to add more muscle groups. Holding exercises tend to do much better for your body than repetitive things like sit ups will.

Here is a standard plank ->
http://www.bostonmunch.com/wp-content/uploads/2009/06/plank-on-elbows.jpg
and a side plank ->
http://www.abs-exercise-advice.com/images/side-plank-exercise.gif
You could also try a glute bridge to work your bum ->
http://www.prevention.com/pvnstatic-assets/images/200x200/fitness/200x200-glute_squeeze-200x200_glute_squeeze.jpg

Good luck!
Asker's Rating:
• ok thanks for the very thorugh answer, the planks are really good!


Tags: work, exercise, out

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July 27, 2009 12:57 PM
According to books my husband has read, the best workout to improve physical discipline is jogging/running. That's why the military always has running as part of their training. Running 30 minutes is a great workout, is aerobic, improves endurance, helps you adjust quickly to weather changes (if you run outside), does not require any special equipment other than good shoes, and is good for your heart.

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