Summer workout plan

[Frenchy95]

Hey everyone-

Let me fill you in with a bit of background before I get into what I want to get accomplished. First, I'm small for a 17 year old guy, 120, 5'6". I'm a coxswain for our city's rowing team, so I don't get much exercise in my life besides walking up a ton of stairs at school every day, which keeps me relatively in shape, but not a lot of definition/muscle and whatnot. However, now that school's out, I have nothing else to do. I've taken up running a mile a day, trying to get my time under 6:15, but I keep getting an awful stitch a quarter of the way through that keeps me around 6:45-7:00. I've been doing a lot of "rowboats" (you know, the exercise where you sit on your ass and go down to a flat position, and come back up etc.) and I've lost a lot of the fat on my stomach and my core is a lot stronger. I've been doing pushup ladders (5,10,15,10,5) twice a day, so I can see my chest is a little more defined than it used to be. But since pushups are more for triceps and chest muscles than for biceps, is there anything I can do to make my arms a little bigger?

I don't want to put on too much weight, since I'll still be coxing next year, but I won't grow enough to actually row if I gain too much weight, so 5 pounds over the summer is kinda what I'm hoping will be my limit. However, I want to get a little bigger, in my legs, arms, abs and stuff. Not huge, but a little more defined. At least really defined abs would be nice for the beach

Problem (or is it?). I am not gonna go to the gym. I feel like I'll gain too much weight at the gym (and besides, those memberships are expensive) so i want something I can do at home, preferably something with my own body weight.

If anyone can give me tips that'd be great.

[Athene]

That's a pretty fast mile you have there! If you want bigger arms, push ups will help in a way, but predominantly work the chest. Try pull ups or chin ups, with your hands gripping the bar in both positions.

Bodyweight exercises are great. Check out bodyrock.tv for home workouts - they have a whole "home workout movement" going on there, and lots of tips about nutrition as well.

I dig your motivation to do this on your own in your own way. Good luck!

[Frenchy95]

OK, so this is what I've been doing (thanks for the reply though Athene)

Pushup Ladder (5,10,15,10,5) with 15 sec in between.
Rowboats (1x25)
Plank (1x1 min)
Calf Presses (I don't know the real name, but you stand on a stair with just your toes, and push yourself up and down... [2x30])


Is this a light enough workout that I can do it 6 days a week? or is it advisable to take 2 rest days? Or is it even light enough I can be doing this twice, once when I wake up, and then before I go to bed? Is there anything I can do to make it more balanced?

I should note that I've stopped running, and stopped doing anything that involves me bending my knees in addition to putting pressure on them, because I've developed a pain in my left knee, on that inside dent part, just to the right of the kneecap. It hurts sometimes when I bend my knees by themselves, but it hurts like a bitch to run or do squats or other leg work. Any idea what might be happening or if I should go to a doctor?

[fitoverforty]

I've taken up running a mile a day, trying to get my time under 6:15, but I keep getting an awful stitch a quarter of the way through that keeps me around 6:45-7:00.

I've stopped running, and stopped doing anything that involves me bending my knees in addition to putting pressure on them, because I've developed a pain in my left knee, on that inside dent part, just to the right of the kneecap. It hurts sometimes when I bend my knees by themselves, but it hurts like a bitch to run or do squats or other leg work. Any idea what might be happening or if I should go to a doctor?

Yes, and yes. You may need to see your doctor if it does not get better soon.
Sounds like a common running injury called "Runner's Knee". It comes from overuse, improper or incomplete post-run stretching and trying to run too fast too soon. Even tho' you were only doing a mile, it sounds like you were more focused on trying to run it faster, before your legs were conditioned enough to handle the added demands, than building up endurance with longer slower runs.
Or it could be Chondromalacia Patella - which again comes from sudden changes or increased running. You may need to see a doctor for treatment, but you can ice it, take ibuprofen (for swelling and pain) and as it get better incorporate some knee exercises to strengthen the muscles around the kneecap to support the kneecap better. Leg extensions are really good for building up those muscles. One way to do them at home without gym equipment is to get two heavy cans of tomato sauce or other fairly heavy canned item - or fill two half gallon jugs with water. For the cans - you would get a tube sock, put the cans in it, tie off one end of it, then slide each can to each end of the sock. Sit on the edge of a table or somewhere your leg can swing, and lay the sock over your ankle area with a can on each side, then raise your leg up and back down, repeat for 2 sets of 10 for each leg. OR take the water bottles tie a rope or big handkerchief to each handle, then again, just lay it across your ankle area, just above the foot and lift the leg up til it is straight with the knee, back down and repeat 2 sets of 10 for each leg. This builds up the muscles that support the kneecap, stabilizing it, to reduce injuries.

Hope it gets better soon, knee pain is NO fun.

[Frenchy95]

I'll take your advice, but I used to run cross-country, but I ended up quitting to row. So I'm not 'not conditioned' to run that quickly. I'll keep stretching and maybe ice it and take some ibuprofen for it. It may be that I just haven't run in a while. It's not as bad as it was Sunday and Monday, and I haven't done anything except not run, so maybe I'll try a light jog tomorrow.

[fitoverforty]

I'll keep stretching and maybe ice it and take some ibuprofen for it. It may be that I just haven't run in a while. It's not as bad as it was Sunday and Monday, and I haven't done anything except not run, so maybe I'll try a light jog tomorrow.

sounds like a plan! I'm glad it's better.

[Boss Man]

One potential running complaint you might get, is called Patelofemoral Syndrome, or Chondromalacia Patellae, as chondro comes from ancient greek and relates to cartilage and malacia refers to softening or degredation and originates from ancient greek as well.

The condition can also be called Runner's Knee, Housemaid's Knee or Secretaries Knee, owing to the position secretaries adopt a lot, when the knee is bent back past 90 degrees, a position called the theatre positon. Ever been to the theatre or the cinema and the seats in front of you were so close, your knees were stuck in an uncomforatable position, because a 90 degree angle was prohibited?

This condition causes the Cartilage to slip off the normal plane of movement and to the outside, (lateral), edge of the Knee, accompanied by some kind of mild grating or rubbing noise.

This is often due to excessive running, or possibly incorrect technique.

Such remedies could include strengthening exercises, that positive affect the surrounding muscles and tissues and resting up a little from the running for a few days.

You could use supplements like Chitosan, Cartazyne, MSM, Hyaluronic Acid, Vit C, (helps the body produce collagen) etc, that may positively affect Cartilage and Knee joint health.

This may be what happened, but if the problem is receeding, then that is a good thing .

[Frenchy95]

So I took a few days off, and went for a light, 1 mile jog today, going about a 7:30. Only a light stitch that i was able to somehow make go away, and the only knee pain I had was in the first 100 yards as my knees loosened up. It was very little pain though.

I'll probably head out for a longer 3 miler tomorrow. Just got a new iPod Nano which has the sweet Nike+ app on there which is awesome.