Guest guest Posted January 21, 2003 Report Share Posted January 21, 2003 Bob -- The only thing I know about the recumbant bike and weight training is that if it's good enough for Bill , it will probably work for you to follow the program that way too. I was just listening to his " Power Mindset " interview casette last night and he said that he uses the BFL program exactly like he tells us to do and that he uses the recumbant stationary bike at home every morning using the 20-minute solution. Jen A. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 21, 2003 Report Share Posted January 21, 2003 Bob: Congratulations on asking the most unusual question I've ever read here. Even though your real question isn't that new. Lots of people train on a bike for cardio and do lower body the next day. You are fine. While your muscles may burn that just means they have burned up their energy stores. Now if they got sore the next day you might be working them out too much. Of course that may be hard to tell if you are also doing lower body. I used to workout at a gym that had this machine that used your arms only for cardio. It basically had a bicycle pedal like assembly mounted at chest height. You sat on a seat in front of it and cranked with your hands. Our trainer at the time told us to do this for 5 minutes before lifting to warm up our rotator cuff muscles. Another thing that might work your ankles less would be a rowing machine. Though it might not work. on 1/21/03 9:53 AM, Rmcdonsub1@... at Rmcdonsub1@... wrote: > I've been wondering about something relating to the bfl training > schedule.......I have a pin in my leg which runs through the lower smaller leg > bone(forgot the name) and sort of fish-hooks out at my ankle to keep it from > sliding up and down in my bone. When I walk or do any kind of ankle movement, > the hook portion of the pin rubs away the protective layer in my ankle (using > simple lingo here) and causes pain from the friction against my ankle. Hence, > about the only cardio I can effectively do to get up close to the 10's is a > stationary bike. I use a recumbant model. Anyway, to minimize ankle > movement, I just center my foot on the pedals and use my quads to cycle. When > working up to the tens, I get a pretty good burn in my thighs as my endurance > seems to be pretty good. So now my question, in relation to the cardio and > the next days leg workout and rest..........is it counterproductive to do my > cardio the day before I do the lower body weight workout? Is there enough > time for ample rest for the leg! > s since I really give them a good burn in the cardio? I welcome all of your > suggestions and comments! -- Ron " Always bear in mind that your own resolution to succeed is more important than any other thing. " --Abraham Lincoln Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 21, 2003 Report Share Posted January 21, 2003 Ron, ---Thanks! (I think...???...) I was just concerned because I don't pedal like most people since I don't move the ankle and it affected primarily my quads....I have a bowflex Ultimate and thought about doing the rowing part of it, I'll have to experiment, 20 minutes isn't that long......I appreciate the alternatives you presented. I live in the country, work long hours, and the closest gym is 35 miles from my home. ---I bought a Polar Heart Rate Monitor, do any of you use monitors for your cardio? If so, do any of you vary the suggested target heart rates? I'd be interested in all of your preferred approaches to cardio and heart rate - or do you not think it matters?? Thanks, Bob M. In a message dated 1/21/2003 11:04:59 AM Eastern Standard Time, rondavis1@... writes: > Bob: > > Congratulations on asking the most unusual question I've ever read here. > Even though your real question isn't that new. > > Lots of people train on a bike for cardio and do lower body the next day. > You are fine. While your muscles may burn that just means they have burned > up their energy stores. Now if they got sore the next day you might be > working them out too much. Of course that may be hard to tell if you are > also doing lower body. > > I used to workout at a gym that had this machine that used your arms only > for cardio. It basically had a bicycle pedal like assembly mounted at chest > height. You sat on a seat in front of it and cranked with your hands. Our > trainer at the time told us to do this for 5 minutes before lifting to warm > up our rotator cuff muscles. > > Another thing that might work your ankles less would be a rowing machine. > Though it might not work. > > on 1/21/03 9:53 AM, Rmcdonsub1@... at Rmcdonsub1@... wrote: > > > I've been wondering about something relating to the bfl training > > schedule.......I have a pin in my leg which runs through the lower smaller leg > > bone(forgot the name) and sort of fish-hooks out at my ankle to keep it from > > sliding up and down in my bone. When I walk or do any kind of ankle movement, > > the hook portion of the pin rubs away the protective layer in my ankle (using > > simple lingo here) and causes pain from the friction against my ankle. Hence, > > about the only cardio I can effectively do to get up close to the 10's is a > > stationary bike. I use a recumbant model. Anyway, to minimize ankle > > movement, I just center my foot on the pedals and use my quads to cycle. When > > working up to the tens, I get a pretty good burn in my thighs as my endurance > > seems to be pretty good. So now my question, in relation to the cardio and > > the next days leg workout and rest..........is it counterproductive to do my > > cardio the day before I do the lower body weight workout? Is there enough > > time for ample rest for the leg! > > s since I really give them a good burn in the cardio? I welcome all of your > > suggestions and comments! > > -- > Ron > " Always bear in mind that your own resolution to succeed is more important > than any other thing. " --Abraham Lincoln Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 21, 2003 Report Share Posted January 21, 2003 Bob -- I've heard Bill say he follows BFL exactly, but also that he does cardio every morning, so without his confirmation, I can't be sure. I think for beginners he would recommend that you just stick with the plan. I know I've been tempted to add in more cardio too because I'm aiming for 90 pounds of fat loss this year. Yes, 90! Too big to think of it all at once. I'm doing 4 challenges at 22.5 pounds loss each. That's the goal. I would stick to BFL as written -- same advice so many veterans have given us. And have faith that day by day it's working. The paper towel theory............... Jen A. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 21, 2003 Report Share Posted January 21, 2003 > ---Thanks! (I think...???...) I was just concerned because I don't pedal like most people since I don't move the ankle and it affected primarily my quads....I have a bowflex Ultimate and thought about doing the rowing part of it, I'll have to experiment, 20 minutes isn't that long......I appreciate the alternatives you presented. I live in the country, work long hours, and the closest gym is 35 miles from my home. > > ---I bought a Polar Heart Rate Monitor, do any of you use monitors for your cardio? If so, do any of you vary the suggested target heart rates? I'd be interested in all of your preferred approaches to cardio and heart rate - or do you not think it matters?? > > Thanks, > Bob M. Bob.... I think you could do any cardio as long as you hit your 10's when you're supposed to. As for heart rate monitors, I have mixed emotions about them. I have watched my own heart rate before, and while hitting a 10, I'm well above what it says is an " appropriate " heart rate for me. I think the point to BFL cardio is varying your heart rate slower to faster. Faster to slower. I would say your *average* heart rate probably fits into the appropriate category with that method. I think if it were me, I'd just do it by the book and forget the monitor. BFL cardio by the book still kicks my butt!! (and it's been 2 years). Lana Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 21, 2003 Report Share Posted January 21, 2003 Lana, Thanks. I haven't delved into the heart rate ranges as to what is average or above, I know I have had mine as high as 178 and as low as 52. I have no clue as to what is average for me yet. I do the BFL cardio the way it is set out in the book (except I usually do the 5 on the last minute for 6 minutes rather than just stop abruptly) with the recumbant bike......I might try the rowing as an alternate....what sorts of cardio do you do? Thanks, Bob M. In a message dated 1/21/2003 12:59:02 PM Eastern Standard Time, warmfuzzies@... writes: > Bob.... > > I think you could do any cardio as long as you hit your 10's when you're > supposed to. As for heart rate monitors, I have mixed emotions about them. > I have watched my own heart rate before, and while hitting a 10, I'm well > above what it says is an " appropriate " heart rate for me. I think the point > to BFL cardio is varying your heart rate slower to faster. Faster to > slower. I would say your *average* heart rate probably fits into the > appropriate category with that method. > > I think if it were me, I'd just do it by the book and forget the monitor. > BFL cardio by the book still kicks my butt!! (and it's been > 2 years). > > Lana Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 21, 2003 Report Share Posted January 21, 2003 Jen, ---Thanks for the info, one question though.....does he use the bike every morning, or 3 days a week? Sounds like adding in some cardio might be ok, huh? I need to lose about 60 pounds of fat. Thanks, Bob M. Bob -- The only thing I know about the recumbant bike and weight training is that if it's good enough for Bill , it will probably work for you to follow the program that way too. I was just listening to his " Power Mindset " interview casette last night and he said that he uses the BFL program exactly like he tells us to do and that he uses the recumbant stationary bike at home every morning using the 20-minute solution. Jen A. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 21, 2003 Report Share Posted January 21, 2003 Thanks Jen. Bob M. Quote Link to comment Share on other sites More sharing options...
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