Exercise Consultation?

[LoXish 0]

So I started playing hockey again after about 4-5 years and am thoroughly out of shape.

When I went to school, I tried to work out as much as I could with the facilities provided, but I don't go there anymore... so I don't have much at my disposal.

First and foremost though, I have no clue what I'm doing. I have very little knowledge of health, fitness and nutrition...

I'm 6'0'', ~230 lbs. I've got some muscle, but a lot of it is fat and excess goodies around my middle and thighs.

Any suggestions?

[BK 0]

For now, I would just keep it simple.. there are going to be some posts after mine that will try and tell you exactly what to do/eat/think/poop/drink etc, but remember that really all you need to do is go and work out. Hit the gym and do the old upper one day/ lower the next routine. Running is always good too.

[LoXish 0]

I figure that's where I'll start.

First thing I need to do is start running... but how much is enough? Not enough?

And I think after I move to Chicago, I'll see what I can do about obtaining some means of gym usage.

[akhockeyplaya 0]

When you are pooping make sure to "hover-squat" above the toilet, thus working out your quads and abs at the same time.

But in all seriousness, it all really depends on what level of fitness you're looking for. If you just want to be able to exercise (be it hockey, running, frisbee, whatever..) without feeling sore/winded, then a couple times a week in the gym is plenty. If you're looking to get "ripped" then you have a whole different regimen to figure out.

[LoXish 0]

The former, before the latter. I've never been a fitness buff, but it's not secret I'm not in the best of shape and for my interests in the sport and my own well being, I figure I should get there.

[Edge 0]

Running imo is the best way to get into shape. What I do to practice general cardio is just 5 min. running, 5 min. fast walking for 30 minutes. Just a nice jog speed on the treadmill. You don't have to use a treadmill, but it is easier to keep time that way. Biking is always great for getting your legs into shape too. If you have a mountain bike with a nice path, preferably with some uphill areas, that would be great.

As for hockey specific training, you may have heard that hockey players doing interval training to get them fit for "shifts". Long distance running specifically for hockey isn't near as useful as something like going hard for 45 seconds, then a rest, then going hard for another 45 seconds, etc, etc. You want to get a base level of fitness first before you get into that kind of stuff though first I would say. In your video you dont look too out of shape at all, so if you put in some work, results will come fast.

It's great that you are asking for our advice and trying hard to learn it unlike some others on here. :)

[mcg 0]

I'm in the same ballpark as you: 6'1", 234 lbs, and just started playing hockey again this past year.

I was in great condition near the end of school - 170 lbs, 8% bf; but got very lazy since.

To get the weight off, I am going to be doing HIIT (search around for it on here or the Web) 3 days in the morning and lifting 2 other days.

Where are you moving to in Chicago? I live 25 minutes north of the city in Buffalo Grove.

[LoXish 0]

I'm going to school at Columbia College Chicago, I've got a few places in mind, should be signing a lease in a few weeks -- probably in wrigleyville/lakeview area or over west in Wicker Park/Logan Square.

And yeah, thanks Edge -- I'm going to have to figure out a run/walk routine to do daily or every other day to help boost my endurance as well as lay a base down for further fitness.

[jeffw 1]

Check this out...

HYPER STRIKE

[hamstercaster 2]

You need to eat well, or better at least. Look for foods with lower fat and/or sugar content. Whole weat bread and pastas, lean meats like chicken and fish etc. You can hit the gym making sure you mix in cardio and weights. Since you're already a big guy like me, keep the weights down and reps up as you don't want to add muscle mass, or at least not too much for now. You can do any kind of cardio you want, running, stairs, elliptic or bike. Choose the one you like the most as not everybody likes running and stuff. First and foremost, don't overdo it. When doing cardio, keep a pace that allowes you to talk as you are running, biking etc. For weights, you need to pick a weight that will be heavy enough that you'll struggle a bit for the last rep or so and that applies for low weight/High rep training too. Cardio will help you get in shape and burn calories on the spot. Weights will also help you get in shape and burn calories on the spot on top of raising your metabolism and thus make you burn more calories even when at rest. For cardio, you are much better off doing 15-20 minutes of interval training than doing a half hour of jogging at a constant pace. Most importantly, go at your own pace and don't overdo it and give your body enough rest between workouts, games etc. I don't konw how old you are but I'm 35, 6'1'', 265 lbs, down from 338 lbs and I realize that it takes my body more time to recuperate now than it did when I was 25. I played 4 games in 4 days, 2 of them the same day and let me tell you that at the fourth game my energy level was running low even though I had a day off in between. I'm still not in top shape as you can see by my weight but am getting there and have been exercising regularly for the past few months but as you age you need more time to rest, specially if you're not in top shape.

[Buzz_LightBeer 972]

Im not a nutritionist or personal trainer but...

Most experts have told me to alternate days, workout one day, take the next off, because your muscles are fatigued and need that off day to regenerate.

also do a set of 80-100 jump ropes and situps/pushups in between weight sets, to keep your cardio up.

Set a route for yourself (say 2 miles) run as much as you can, then briskly walk the rest. then when you reach a point where you can run the whole thing, add a mile.

Its also bad to drink cold water when working out, your body wastes energy heating it up.

[hockeymom 2]

Its also bad to drink cold water when working out, your body wastes energy heating it up.

I've heard/read the exact opposite...so I'd like to know what's true.

I've heard that it should be cool water because it processes through your system faster and is thus available to the athlete's muscles sooner.

Anyone know which it is?

I've also read you should fully hydrate yourself by drinking a bottle of water at least 1 to 1 1/2 hours before playing (gives you time to pee I think) and then start drinking small amounts constantly once you step on the ice.

[LoXish 0]

Thanks a ton Hamstercaster, that helps a lot. The eating healthy thing is the biggest problem I have, I think, I don't know exactly what that entails -- and I'm a bit of a picky eater, so it's harder because I don't know if what I'm eating is healthy... or atleast NOT unhealthy.

Also, I love riding my bike -- I always thought that I should do a little of both -- run and ride -- but now that I think about it, I should get similar cardio from just riding my bike a lot, I'm going to start out riding my bike for 90% of the time then maybe run a little/brisk walk to cool it down... and start to shift those percentages... because when it comes down to it, I dont' ride my bike while I'm playing hockey =P.

Also, I'm 20.

And BUzz, thanks for mentioning the jump ropes, that's something very simple that I can accomplish indoors in a short amount of time if I'd like -- great option, hadn't thought of it.

[chk hrd 164]

"Its also bad to drink cold water when working out, your body wastes energy heating it up."

I was always under the impression that cold water was suppose to give you cramps/aches because it causes the blood vessells and muscles to constrict.

either way I have always thought that was an old wives tale.

[Chadd 916]

I've also read you should fully hydrate yourself by drinking a bottle of water at least 1 to 1 1/2 hours before playing (gives you time to pee I think) and then start drinking small amounts constantly once you step on the ice.

I recall reading that gatorade/powerade was more effective if conumed shortly prior to activity, as opposed to during the activity. I can only assume the same would go for water.

[LoXish 0]

Yeah, I drink gatorade before a game and water during.

[hamstercaster 2]

You should drink before, during and after, preferably water. Eating a whole weat bagel, a bit of whole weat pasta an hour and a half or so before will also help. If I'm playing a few hours after any one of my daily meals, I'll usually have a little something just before I leave for the game. Usually some toast with peanut butter, a good cereal that conains whole grains, fruits and/or nuts, stuff like that. Something that fills me without making it hard for me to move or perform. I also drink half a litre of water before I leave for the game and drink a few sips after every shift then drink half a litre of water when I get home from the rink and it's been working out well for me. If you keep your body hydrated properly, you will be able to perform better.. and never play or exercise on an empty stomach, specially if you work out shortly after you wake up.. Eat at leat a little something toosed in with a glass of milk and some water.

[hockeymom 2]

Found the bit on water...sorry I copied it into my files without the link (hate it when I do that)...so I'll have to paste it in...source is a sports nutritionist..if memory serves correct, Peter Twists' book also agreed with this.....so does Hamstercaster as I read up...

"Plain water, preferably cold, is the best fluid replacement. Cold water leaves the stomach faster than warm water, and will decrease bloating. Plain water leaves the stomach much faster than drinks containing glucose (sugar), such as Coca Cola, Pepsi, Gatorade or Exceed. The purpose of hydration in sports is to get water to the working muscles and cells as soon as possible.

During exercise lasting less than ninety minutes, there is no evidence that a

carbohydrate-electrolyte drink (such as Gatorade) is any better than plain water.

In addition to the fact that sugared drinks leave the stomach slower than plain water, players should avoid highly sugared drinks (greater than 5% glucose) and chocolate bars within one hour of a game or practice for another reason. This sugar load will cause the body to secrete a hormone (insulin) that will actually cause a decrease in the blood level of carbohydrate about thirty to forty minutes after the ingestion of the sugar. This decrease in the blood level of carbohydrate can cause the players to experience a sluggish feeling when they step out on the playing field or ice surface.

Water is a must during games and practices. Drinking water before a game or practice, even cold water, will not cause cramps. In fact, there is a good possibility that cramps can result from dehydration due to drinking to little water.

The American College of Sports Medicine recommends drinking about two glasses (17 ounces) of fluid two hours before the scheduled game or practice. During exercise, athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace the water lost through sweating and exhaled air. In a practice this could be two to four ounces (a half glass) of water every five to ten minutes, or, in an ice hockey game, two to four ounces every shift."

[tsanga 0]

I feel like my body knows a simple solution to this water thing. When I'm sweating like a pig and my core temp is raised, the thought of drinking warm water sounds about as appealing as eating cold boiled cow brains. Blechk!!!

[Buzz_LightBeer 972]

If im reding it right, it sounds like it is suggesting cold water as an after workout drink, i was referring to a during-workout drink. but im sure everyone has a differet opinion of it

[LoXish 0]

I don't like anything toooo cold -- but nothing warm, by any means.

[BGM 0]

Common sense tells you no sugars before a game. Just a simple bagel, etc couple hours before should be fine. During a game a little Gatorade is not going to kill you but water is the best hydration. But after a game Gatorade is beneficial in replacing some lost carbs, potassium and electrolytes.