what is a good way to improve my muscle strength and endurance?
I am a girl who is around 20. I am interested in ice climbing. I knew that climbing ice requires a lot of strength and I am sure that I am not capable of doing it right now, because I am not a very sporty person. (I cant even do a push-up. LOL)
So I planned to work out for a couple of years for the ice-climb. (I need to work out before taking an ice climbing course)
How should I prepare for the ice climbing? What I can do to increase my muscle strength? What is a good way to improve my endurance?
BTW, I personally consider my forearms and upper arms are the weakest part of my body. Is there anything I can do to increase my strength?
Thank you so much for your advice! Supplemental information are welcomed.
P.S. I don’t think going to those fitness center is suitable for me. Is it possible to work out in my own house? Is running good for training?
January 10th, 2010 at 11:44 pm
Running is great for endurance training, if your joints can handle it. Any cardio is an important part of working out.
Lifting weights is the bets thing for muscle strengthening. You can do bench press (start with push ups) for chest, curls for biceps and lateral raises for shoulders.
If you want to keep it simple, just bench for upper body and do squats (start with no weight) for lower body.
January 10th, 2010 at 11:46 pm
It sounds like you need some upper body strength. Buy some hand weights, you can get them from walmart or target or other sports stores. Do a lot of reps and do many different types. You can raise them over your head, do bicep curls, lateral raises, etc. Pushups are probably the best exercise you can do for your upper body, it works a lot of those muscles. You don’t need to go to a gym, I have three sizes of weights, 3lb, 5lb, and 8lb and I always can get a good workout in at home. Do a lot of reps to build muscle. you want it to burn, and as long as you have the motivation to push yourself, you will be able to get the strength you need to do that ice climbing. Also, there are indoor rock climbing places maybe in your area which would be great for working the “climbing” muscles.
January 10th, 2010 at 11:53 pm
Running would be a great way to increase stamina and endurance. Although, unless you really have the motivation, it can be difficult to get out and go running. Do you have a friend that would like jogging with you? Get a work-out buddy and the two of you can help each other maintain a work-out.
I also suggest going to a fitness shop or even Target/Wal-Mart (fitness section) and purchasing two 5lb hand weights and Pilates resistance bands. Regular arm curls and tricep curls are the most important lifts you should start with using the weights. You can visit any kind of health/fitness website to see the correct way to execute these exercises – and best of all – you can do it all in the privacy of your home. Resistance bands improve strength as well as flexibility. Most come with exercise information/instructions in the package.
Good luck!
January 11th, 2010 at 12:05 am
Well i usd 2 b a cheerleader & the only thing i can tell u iz 2 @least jog 1-2 miles 3-4 days uv the week,try 2 @least do 5 push ups and sit ups a day evn if u cnt do them(lol),and squats,arm & leg stretches,and maybe a little dumbell liftin (6-8 lbs) and ur muscles shood get strongr:-)