Cross training?

[dominion]

What sorts of exercise do you people use to keep yourself fit, and in shape for the poweriser play?

Last summer, i ran 3 miles a day, 4 days a week.  I'll be starting that schedule up again tomorrow I hope.

Lately, i've been a bit lazy lately, and I haven't exercised or done much other than bounce.

I get on average about 20-30minutes of up-time on the risers before i'm too tired to continue. 

This means bounding back and forth across a 60m parking lot, jumping in place, bouncing around, and then back home across the road.

I'm going to force myself to start doing my pushups/situps and running again as of tomorrow.  I really want to be able to bounce agressively for over an hour at a time.

[Wonderbug]

lol it takes me 10 minutes... this is while im on the risers... to warm up.

should probably warm up before i put them on... but anyway i'll disappear for at least 30 mins nowadays, go for a run by myself and come back dripping with sweat..

recently i've been working on becoming more confident with hills, running downhill is a scary activity.

i did chase a car the other day... there was a kid in the back in hysterics.

i dont think i'll be doing much exercise without the powerisers, im not fit, but im not in any rush to become fit. 

[GeoBoy]

last year i would inline skate quite a bit and use the trek also quite a bit

i would be gone for atleast 2 hours with each activity, sometimes 3 hours, never kept track on distance though

[dominion]

What kind of endurance are you finding that you have on your 'risers?

(How long, how far, etc)

Before you take them off for a while?

[chronicbarbarian]

I am a Certified Personal Trainer. I am finding that there is not much out there that can totally train a person to use the Bocks. The best thing is to use the Bocks often, everytime you Bock you will get stronger and endurance will be enhanced. Cardio is going to be the thing that really keeps you going for for a long period of time even if you a strong. Implementing a cardio routine will be your biggest asset. Working your core as well as a weight lifting routine would benefit greatly. It really depends on what type of person you are, As well as doing things that you like to do for exercise instead of things you dislike. I really love to Bock, so i will do it as much as I can. I do not want to over train so i must take 2-3 days off from Bocking in order to give my body the time to heal. I also do cardio in the gym three times per week for 25 minutes. At this time I will not add weight training because I wont make the time and it will be to much and I know will ultimately fail. So, be realistic with your training goals. Bocking is not a passive sport,  it is very dynamic, very explosive and an intense cardio workout, ultimately if someone desires to be really good at them they will have to step up their training game, unless you are already a highly trained gymnast or Circusman. Hope this helps. If anybody would like in detail info on training, let me know I will do my best to help you.

[dominion]

I am a Certified Personal Trainer. I am finding that there is not much out there that can totally train a person to use the Bocks. The best thing is to use the Bocks often, everytime you Bock you will get stronger and endurance will be enhanced. Cardio is going to be the thing that really keeps you going for for a long period of time even if you a strong. Implementing a cardio routine will be your biggest asset. Working your core as well as a weight lifting routine would benefit greatly. It really depends on what type of person you are, As well as doing things that you like to do for exercise instead of things you dislike. I really love to Bock, so i will do it as much as I can. I do not want to over train so i must take 2-3 days off from Bocking in order to give my body the time to heal. I also do cardio in the gym three times per week for 25 minutes. At this time I will not add weight training because I wont make the time and it will be to much and I know will ultimately fail. So, be realistic with your training goals. Bocking is not a passive sport, it is very dynamic, very explosive and an intense cardio workout, ultimately if someone desires to be really good at them they will have to step up their training game, unless you are already a highly trained gymnast or Circusman. Hope this helps. If anybody would like in detail info on training, let me know I will do my best to help you.

That's good to know!

Here's my stats.

6'0"
170lbs
21Years old

I'm pretty lanky, but I have decent muscle structure already.
I just got back from a 3 mile run, which I intend to do 3-4 times a week, after work.  At night, i do about 60-100 situps, and also lift free weights, and a barbell. (also 3-4 nights a week)

As far as the running goes, I push myself, but do not do so to the point of exhaustion.  I maintain a fairly decent clip which leaves me with an average of 7minutes per mile, and this is constantly improving all summer.  I have done this in the past two summers too.

I eat regularly, and keep my portions controlled...
and always have some sort of water/gatorade/non carbonated juice on hand at all times that i drink throughout the day.  Average (64oz a day)

My goal, after I feel that i'm back into the shape I need to be in, is to learn front/back flips at a gymnastics gym, which i've already spoken with the owners and the trainers there to get permission to do so.

At current progress, i see that happening in about 2-3 weeks.

Is there anything else that you think i should be doing for myself?  Is there anything that I should really avoid?

Anything general that I may have left out?

Thanks in advance.  It's cool to have a physical trainer on the board!

[chronicbarbarian]

Dude!!!!!!!! You are doing awesome, better than 90% of the world. Good job, keep it up. A couple things you want to up your water intake a little 1/2 oz per body pound is best, a little more if your doing what your doing. You may want to invest in a Heart Rate monitor, you can get a decent one for around 60 U.S. This way you will always know where you are at and you wont push yourself to hard which can be damaging. Your workout heartrate should be 220 minus your age and then work out 65 - 85% of that range. For you that would be a workout range of 129bpm - 169bpm with the main workout being around 149bpm. You will want to periodize your workout from 149 to 169 for three or so minutes than dropping to 129 for six minutes than back to 149 stuff like that. Always change your workouts or you will plateau and stop making gains. Same thing goes for weight training always mix it up, lighter weight, heavier weight, more reps, less reps, faster, slower, wow this is sounding kida weird As far as situps do crunches not full setup. You can also sit on the side of a bench and bring your knees to your chest an ab burner for sure. Success is a matter of attitude, life's great, go get some, everyday do something that scares you!!!

[ElectricElf]

Hey chronicbarbarian what sort of exercise would you recommend. Im 17 and 5'8" im not unfit but im not fit either if you no what i mean. Im not overweight but not wirey either. Im doing about 100 situps, 100 pushups, couple of backexercises (i hurt it a few days ago) and sort of underhand pullups under a desk if you no what i mean (with your feet on a chair bout 40) so im doin that mornin and night but i was thinking of goin back to my old taekwondo class which is twice a week. Im sorry if im talkin to the wrong person, am i right in guessing you do something to do with fitness for a living? Thanks Matt

[ElectricElf]

Sorry i forgot im vegetarian so i have a fairly good diet, and i eat plenty of fruit and i get lots of protein from soya and quorn

[poweriser kid]

lol it takes me 10 minutes... this is while im on the risers... to warm up.

should probably warm up before i put them on... but anyway i'll disappear for at least 30 mins nowadays, go for a run by myself and come back dripping with sweat..

recently i've been working on becoming more confident with hills, running downhill is a scary activity.

i did chase a car the other day... there was a kid in the back in hysterics.

i dont think i'll be doing much exercise without the powerisers, im not fit, but im not in any rush to become fit. 

is that all u do i go out and im using my powerisers 4 30 min intavals and then siting down for 2 mins and il doo this 4 about 5 houers a day unless its raining. tisk tisk any way u should push urself more im only 13 and by the end i have to drink about 4 pints of water
wkd
poweriser kid

[zipp]

I realise this is an old thread, but it is of interest to me, as dominion's first post from 2yrs ago, is exactly where i find myself now.

Dominion,
How long can you bock for now, before resting?

Although i have had my bocks a week now, i have only been out on them 3 times. I figured that the new muscles that are being used, deserved a days rest between use. 

I reckon i need to start running a couple of miles, 3 times a week. I was doing this last year for a few months, and felt good for it, but i let it lapse.  If i can get motivated to do it again, it should improve my stamina on the bocks, i think?

As a shift worker, i really struggle with any sort of routine for meals, exercise, sleep ect.

[Powergirl.]

I dont actually do any sport at the moment. I'm into going on the trampoline 5 days a week for 1hour or more. Then i'd add an extra 2 hours because of P.E i do at school. Other than that nothing. I used to do, netball, football, karate, ice-skating and loads more so i think i'm okay in terms of fitness, could improve though.

[BackB0NE]

I would rather jump around for 20 minutes on my stilts then 40 minutes of running. You will be developing and using more muscles, for balance, then you would be by running. It's a lot easier on your joints if you don't fall. Plus, for cardio improvement, the jumping stilts are a natural interval trainer. You tend to race up your heart, slow it down, and repeat. This will improve your heart and lungs dramatically.

The idea is that it's about fun, not work. I think a trampoline or even a mini trampoline are a great compliment to help train your body in the air awareness skills.

Start on you stilts, until you are tired, but before you hurt youself. Then move onto the trampoline or the mini tramp. If you are using a mini tramp, make sure to have good padding for the landing mats so that you don't stress your knees or ankles too bad.

For rest days on the legs, work with some free weights for your upper body. Learn proper techniques and don't feel like you have to win the olympic gold for weights either. I would look into a circuit training program for you. This will improve your cardio on your off days while giving your legs a rest. In your weight work-out, try to give yourself 1-2 minutes rest between sets. For a month, 20 minutes every other day will be more then sufficient.

If that doesn't sound interesting, then do your weights while on the stilts. The idea is to improve your balance muscles on your rest days. So do squats, arm curls, overheads while on the stilts. You will find that you will be still working your legs without the strain of jumping. This would be close to working out on instability pads or medicine balls.

[dominion]

I realise this is an old thread, but it is of interest to me, as dominion's first post from 2yrs ago, is exactly where i find myself now.

Dominion,
How long can you bock for now, before resting?

Although i have had my bocks a week now, i have only been out on them 3 times. I figured that the new muscles that are being used, deserved a days rest between use. 

I reckon i need to start running a couple of miles, 3 times a week. I was doing this last year for a few months, and felt good for it, but i let it lapse.  If i can get motivated to do it again, it should improve my stamina on the bocks, i think?

As a shift worker, i really struggle with any sort of routine for meals, exercise, sleep ect.

Well, nowadays... we can go at it all day without removing them.  10 hours or so.  This may include breaks where we "rest" but don't stop moving, or a quick sit for a few minutes, but the majority of the time is spent in motion.

[GladHippo]

these are some long replys, lol, i just cycle to and from work, thats my exersise which works out about 6 hours of exersise a week, not including bocking but like wonderbug said im not in any rush to get fit, thats what bocking is for isnt it, just build yourself up on them.