I never thought I’d like going to the gym to do weights but I have to say I am enjoying it. I feel strong when I pump iron. I don’t lift big weights because I don’t want to get huge but the weights I lift are a suitable size for me right now.
I am not a big fan of stationary aerobic equipment but I am learning that they can be beneficial. For example, I’m sure my road cycling will improve through my use of the stationary bike. The stationary bike encourages me to spin. There are no obstacles, hills or corners to negotiate so I can teach my legs to keep up a higher than usual cadence without complaining. I’ve always been the type of cyclist who pushes big gears and breaks bottom brackets. Perhaps a few months watching the cadence metre on the stationary bike will encourage me to become a cyclist who is able to spin efficiently all day long instead of being the guy who keeps having to stand on the pedals up every little hill and then rest my legs on the way down.
The rowing machine also has good purpose for me. I can use it as an alternative to cycling and swimming to recruit more muscles to the aerobic exercise. It’s not all that exciting sliding back and forward on the spot but I do get a kick out of watching the measurements on the display. There’s an instant gratification to being able to see that I’m rowing at 43 strokes per minute or passing each 500m mark. Also, rowing is a sport I just don’t have the equipment to do out in the real world. Not only do I not have a boat, but even if I did it would quite difficult to get it to the water on my motorbike. I can feel my back and thigh muscles toning as I use them to row.
And, of course, there’s always the guilty pleasure of checking myself out in the mirrors as I lift weights in the free weights room. 😉
Today I started with 10 minutes on the triathlon-style stationary bike, riding at 110-115 RPM and covering 5.4km. I followed this with 10 minutes on the rowing machine, stroking at 43 strokes/minute and covering 2,180m.
I completed 3 sets of 8 repetitions in the weights room:
|Incline dumbbell bench press||12.5km / dumbbell|
|Bent arm pull-over||7.5kg + barbell|
|Chin up||6 + 4 + 3|
|Dumbbell bicep curls||10kg / dumbbell|
|Back ext||Body weight|
|Decline crunch||Body weight|
I completed my workout with a 5 minute cool-down on the reclining stationary bike, riding at just 90RPM and covering just 2.1km. I usually try to do 10 minutes after my weights workout but I didn’t have time today because I was getting a lift to work.
Total: Weights +
- 10 mins stationary bike @ 110-115RPM covering equivalent of 5.4km
- 10 mins rowing machine @ 43 s/m covering equivalent of 2,180m
- 5 mins reclining stationary bike @ 90RPM covering equivalent of 2.1km.