Back to basics...

[Neo Matrix]

I'm a rather small person, only 5'7" (170cm) and about 145lbs (65kg). I've managed to lose all the weight I gained after uni where I went up to about 180lbs (81kg) as a result of not doing anything at home for over 6 months and probably being slightly depressed over various things. But walking to a part time job and barely eating anything during the day since April has got me back down to around the weight I was 2 years ago when I was in Japan. Unfortunately I now feel relatively weaker than I was then, let alone compared to when I was doing martial arts when I was in primary school.

Spurred on by a recent anime quote "Become stronger than the you of yesterday" I want to start focusing some daily training exercises. However, with work now giving me close to 40 hours a week and my 2 days off being totally random, I can't do the "join a martial arts club and a dance circle" thing I did in Japan as there's no guarantee I'll make it to the classes every time. So I have to do this myself.

There are a few things I want to know...

1. Stamina training: Is just running solo twice a week enough? How far should I be running?

2. Flexibility training: Something I want to get back to as I'm constantly jealous of the pictures of myself at 8-10 doing the splits and high kicks etc. I heard there were three types of flexibility... how do you train them all?

3. Strength training: In my opinion I've generally been weak all my life, but I've never wanted to touch weight training, and I still don't. What other strength exercises are there?

4. General conditioning and toning: I've been thinking that if I do all I can remember from my martial arts classes for one workout, and the dance groups for a second workout on my days off, that can cover most of the day. But are there any short 30(?) minute workouts I can do every day that will cover everything? Such as push-ups, sit-ups and that kind of thing.

Where can I find information on full body workouts, what major body areas there are etc? I'd ask my brother as he's a coach now, but I don't keep his attention for long enough... and searching for a Bruce Lee style exercise regime doesn't put everything in the same place.

I might post later what I've been planning on doing if I get some responses, as I don't want to make this post too long-winded.

[Northern Lights]

For flexibility, just basic stretches are always a good start.

How far do you run at the moment?

[Ehtereon]

For running do gradual increases. Start off with short distances such as a mile. Then through in obstacles such as a mile uphill. Keep working up to around 4 miles uphill 2 days a week.

There are lots of workouts that can take 30 minutes. I go to a military school so im in good shape and a buddy of mine showed me a 20 minute workout that tired me like a 4 mile run. You need a 1/4 mile distance, preferably a track. You have one minute to sprint the distance and the remainder of the minute to rest. Once the minute is done, take another minute to do diamond pushups, jumping jacks etc as fast as you can. Then repeat with the run. This is a great cardio and depending on the excercises great at strength training as well.

[Neo Matrix]

My idea was to find a routine that I should do every day, with the general warm-up followed by sit-ups, push-ups, and whatever else you all suggested and a full body stretch. Then on the days I have off work include a dance and martial art workout into it. However I'm not sure what to put into all of these.

I guess 4 threads might have been better at this point in time... might as well get the cardio question out of the way first. :)

At the moment, I don't run at all. The only time I really did consistent running was when I was in an athletics team when I was 8-13, and that was more sprint training than anything else.

The only long distance stuff I've ever done was a couple of years back when I was training with the Shorinji Kempo circle when I was in Japan. They used to have the whole group jog to, and up, a mountain doing excercises once we got there, then a "race to the top". Rest up there, then jog all the way back with a sprint at the end. I only did this a few times through the whole year though, but it did take up at least 90 minutes of the training session.

I assume running is the best way for cardio, but are there ways to do similar things without going outside? If it wasn't getting so cold I'd probably start running home from work like I had planned during the summer, but I catch colds so easily going out and sweating is almost asking for me to get sick. I was thinking that I could do some dance practice in its place, but I don't know whether it would be as effective.

[Austin.]

As stated above, Run at a steady pace, and gradually work your way up to greater distances. If you can work up too a mile a day, it will help alot.

EDIT: Everyone up for the new name? Everyone said I should take out the numbers, so I did.

[Neo Matrix]

And as I asked, maybe not clearly enough. Is there any other way besides running, maybe even indoor cardio? Do you have any other opinions on the other stuff in my posts?

[Northern Lights]

All I can think of is stuff like cycling, I'm afraid.

[Neo Matrix]

So there's absolutely no way to do cardio without going outside or to a gym?

[Northern Lights]

Stop being lazy. :D

Swimming could help too.

[Neo Matrix]

Swimming's not a bad idea... less chance of sweating in the middle of winter, catching pneumonia and dying! Oh the price of not being lazy. :P

I catch colds way to easily to risk it by going running in the winter. Although by gym I keep thinking weights, which I'd rather not do. They have treadmills and cycling machines and the like down there don't they which would do the job?

[Northern Lights]

Yeah, they do.

Gyms are great, but the only problem is the cost.

Have you ever tried doing circuit training at your local sports centre?

[Austin.]

Cardio? Just do Jumping Jacks, Squats, Push Ups, Sit Ups, Crunches, Sprints (you can do them inside) etc....