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How Do Geeks Exercise?

kdawson posted more than 6 years ago | from the assuming-they-do dept.

Medicine 1806

An anonymous reader writes "I have always been thin but all the sitting in front of the PC is taking its toll now that I'm getting older. I have begun to get a little heavier around the waist. I don't eat a lot but the weight seems to stay on these days. Most of the time I don't have the luxury of just getting out of the house/office. And being an introvert, I'm not enamored of the idea of exercising in full view of *shudder* people. I regularly do press-ups (60 per night) and sit-ups (30 per night) and some fetching and carrying, but that is all and these days it isn't enough. I need a solid and effective routine that will tone all my muscle groups efficiently. Do any Slashdotters have a regular workout routine that can be performed in the privacy of the home to stave off those pounds?"

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Bike to work (5, Insightful)

evw (172810) | more than 6 years ago | (#24394639)

Bike to work. (Make living close enough to bike a priority.)

Re:Bike to work (5, Informative)

letxa2000 (215841) | more than 6 years ago | (#24394837)

Agreed. I bike 30 miles every other day and that was enough, along with a sensible diet, to get me from a peak of 180 pounds down to a more healthy 155. Now I'm steady at 155 but can still eat more than I normally could without the exercise. Plus it's good for the heart.

Maintaining weight is a matter of how many calories you consume and how many your burn. Weight training will build muscle but doesn't burn a lot of calories. Things like running, swimming, and biking are the kinds of things that burn calories.

I'm sorry you're an introvert. Make time for your health and enjoy the great outdoors. You can always get a stationary bike but, having one of those that I use in the winter, I can assure you that a real bike out in the real world is MUCH more rewarding and it will help you relax mentally as well as keep you in shape physically.

Left foot braking (5, Funny)

mobby_6kl (668092) | more than 6 years ago | (#24394857)

This way my left leg/foot gets more exercise when driving an automatic, otherwise a heavy clutch does the trick.

Re:Bike to work (-1, Offtopic)

Anonymous Coward | more than 6 years ago | (#24394871)

"...fetching and carrying..." did anyone else misread that as "felching"?

Re:Bike to work (2, Funny)

g-to-the-o-to-the-g (705721) | more than 6 years ago | (#24394919)

I second that. And also check out Rippetoe's program [bodybuilding.com] . It requires a bit of equipment (barbell + weights), but it's probably the best full body exercise you can do. I cycle to work every day and it's fun, relaxing, and makes you better than everyone else.

Re:Bike to work (5, Interesting)

JakeD409 (740143) | more than 6 years ago | (#24394949)

Bike to work. (Make living close enough to bike a priority.)

I want to start doing, but I work in an office where they'd care if I came to work sweaty and stinky. What's the solution to this?

Hip Hop dancing (1)

funkdancer (582069) | more than 6 years ago | (#24394955)

Agree; I used to bike to work until I moved too far away from work... Now it's car to work, however have a gym nearby so try to go there 3-4 times per week in lunch breaks.

Also Hip Hop dancing is a great way of exercising. Whilst the audience here might initially laugh at that, there are a number of great benefits:

1) Improves memory and co-ordination; is great fun & challenging
2) Improves lower back/core strength, thus making you better able to do all those hard hours in front of the computer. No joke, this messes with your back!
3) Is a great way to meet people outside your normal day to day routine. If you are single you will probably notice that they also tend to slew towards the more attractive range of the scale. Even if you are not [check] there's always value in this :)

Re:Bike to work (1)

GWBasic (900357) | more than 6 years ago | (#24394959)

Bike to work. (Make living close enough to bike a priority.)

I strongly considered moving closer to work for that specific reason... But then I realized that the residential areas near big tech companies tend to have NO girls.

Leave the car at home (4, Informative)

Shados (741919) | more than 6 years ago | (#24394647)

Pretty much what the title says. Leave the car at home if you can. If you take public transportation, walking to the bus stop (rushing so you don't miss it =P), running down the stairs of the subway station (not using those fancy high tech automated ones! /cough), and so on, the pounds go away quite fast.

That is if you live somewhere where its possible. I've melted a lot doing that.

Re:Leave the car at home (3, Informative)

nimbius (983462) | more than 6 years ago | (#24394953)

i tool a pretty proactive approach as i headed toward 200lbs of IT Flab. when my apartment lease was up, i moved downtown and limited myself to 1 tank of gas a month. i bike 2 miles to work every day. i dont take the elevator at work so i hike up 6 flights of stairs twice a day. "wanna get lunch?" has been a killer for me, as the office lunch is nothing but fat, but ive found sticking to something like salads at fast food chains or something light generally works. turn your office into exercise.

Get outside (4, Funny)

colourmyeyes (1028804) | more than 6 years ago | (#24394655)

Seriously. It's actually pretty nice out there, or at least it was the few times I've had to go out.

FP (-1, Offtopic)

Anonymous Coward | more than 6 years ago | (#24394657)

FP!

Video Games, of course (3, Insightful)

AnimusF6 (765091) | more than 6 years ago | (#24394659)

Wii Fit. If you're a geek looking for a half-way decent workout at home, that'll fit the bill quite nicely.

Well not quite, BUT... (4, Informative)

Moryath (553296) | more than 6 years ago | (#24394727)

#1 - Yourself Fitness. PC, PS2, Xbox all options for it (and the ps2 and xbox titles are both compatible with their "upgraded" counterparts).

#2 - Wii Fit. Surprisingly effective if you discipline yourself to doing it. Downside: not as organized.

And now we get to some of the better stuff.

#3 - Find a local swimming pool, strap on a pair of rollerblades, get a bicycle.

#4 - Join a sports league. Your local parks & recreation department is a good start here and can steer you to local team sports if nothing else. This will also help with your "introverted" problem.

#5 - Once you take care of the "introverted" problem... get a girlfriend and do a lot of the world's #1 calorie-burning exercise.

Re:Well not quite, BUT... (2, Insightful)

Daniel_Staal (609844) | more than 6 years ago | (#24394913)

Being an introvert is not a problem. Letting it rule your life may be, but then letting any one characteristic rule your life is a problem.

A sports league is good, but it is not what the questioner asked for: regular, daily, exercise. It's usually twice a week at best. For all you know he may actually be part of a sports league, and just not consider it to be enough exercise to be worth mentioning in his post.

Re:Well not quite, BUT... (1)

Ethanol-fueled (1125189) | more than 6 years ago | (#24394943)

#5 - ... get a girlfriend and do a lot of the world's #1 calorie-burning exercise.

If you're in it for the calories, you might as well jog(which burns 286 calories per half hour) as opposed to sex(which burns 173 per half hour). Or, better yet, jog in the afternoon(then shower, dammit!) before having sex in the evening. You'll lose a lot of sleep at first but you'll be sweating pimp juice by the end of the week.

Re:Video Games, of course (1)

Bloodhound Alpha (1335331) | more than 6 years ago | (#24394819)

Cardio is all well and good, and certainly a major factor in the sort of exercise that will help one lose weight, but half-way decent is rarely enough. I personally find martial arts fun, and great exercise, but it does void the whole privacy of the home thing.

I furiously masturbate (-1, Offtopic)

Anonymous Coward | more than 6 years ago | (#24394665)

so lonely :[[[{

Masturbation (-1, Redundant)

Anonymous Coward | more than 6 years ago | (#24394669)

Masturbate a lot.

Re:Masturbation (1)

Bryansix (761547) | more than 6 years ago | (#24394935)

One word for you... sores

Three Exercises, No Equipment (3, Interesting)

Tau Neutrino (76206) | more than 6 years ago | (#24394671)

Hindu push-ups, Hindu squats, back bridge. For more information: http://cbass.com/Furey.htm [cbass.com] .

Weights + a ball (1)

LordEd (840443) | more than 6 years ago | (#24394677)

Get an exercise ball and a set of adjustable weights and you can do a lot of different muscle exercises. Google can give you details.

nerd leaning fitness site (1)

skydude_20 (307538) | more than 6 years ago | (#24394681)

check out some john stone [johnstonefitness.com]

Slick Denis (0)

Anonymous Coward | more than 6 years ago | (#24394689)

Heh heh! PENIS DENIS! You'd better go jogging around the park. The fresh air will do you good.

Sex (5, Funny)

sir_eccles (1235902) | more than 6 years ago | (#24394691)

It's even more fun when you have an exercise partner.

Re:Sex (5, Funny)

kwabbles (259554) | more than 6 years ago | (#24394821)

The question was:

"Do any Slashdotters have a regular workout routine that can be performed in the privacy of the home to stave off those pounds?"

Re:Sex (0)

Anonymous Coward | more than 6 years ago | (#24394845)

The last time I had sex, Bill Clinton was still in office.

I wish I was joking.

Re:Sex (0)

Anonymous Coward | more than 6 years ago | (#24394921)

I wish I was joking.

Hint: poor grammar is unattractive.

Re:Sex (1, Funny)

Anonymous Coward | more than 6 years ago | (#24394933)

Monica?

Maybe you're not doing enough inside (1)

Iamthecheese (1264298) | more than 6 years ago | (#24394693)

I can't run because of medical problems, but I do push-ups, sit-ups, curls, and leg lifts. I do enough to keep my heart rate up for half an hour every other day and it's put me in much better shape. (hello belt buckle! long time no see!)

aerobic (0)

Anonymous Coward | more than 6 years ago | (#24394695)

don't be afraid for other people to see you "exercise"... exercise isn't just for people who are in good shape, and those people know it more than anyone. People will respect you trying to get in shape even if you have to start off really slow, there's nothing to be afraid of.

If you're looking to lose the weight, strength training isn't what you're looking for, although it seems to be what you're asking for. Get out biking, jogging, roller blading, walking, whatever gets your heart pumping. Start off light and work it up.

Popeye Arms (0)

Anonymous Coward | more than 6 years ago | (#24394699)

I have popeye arms from all the one handed browsing, you insensitive clod.

Kayaking (5, Informative)

Moray_Reef (75398) | more than 6 years ago | (#24394705)

You have to get out of the house, but to suit the introvert, you can go where most people can't. You also get to wear PFD as well as and a baggy dry suit to cover up the unsightlyness if you need it in your area.

Aerobics Necessary (5, Informative)

MarkvW (1037596) | more than 6 years ago | (#24394707)

You very much need aerobic exercise to supplement your muscular-oriented exercise. Aerobic exercise works the heart, lungs, and circulatory system--very critical subsystems.

I'd recommend a treadmill or a bike with a trainer hooked up to it. Have a TV in front of you. After reading a couple books about it, use a heart rate monitor to keep from pushing too hard or too easy.

Try to build up to one hour per day. Don't discontinue your calisthenics. Read about exercise.

Martial arts (4, Insightful)

Fry-kun (619632) | more than 6 years ago | (#24394713)

They're cool enough to do in front of other people, no matter how bad you are, and you have something to show off to your friends. It's a win-win scenario.

Re:Martial arts (1)

argent (18001) | more than 6 years ago | (#24394789)

Just don't blow out your knees trying to do your kata with your feet in the wrong position because your sensei doesn't understand anatomy.

Not that I'm bitter. Well, not... hell yes, I am.

Re:Martial arts (5, Funny)

Paradigm_Complex (968558) | more than 6 years ago | (#24394863)

They're cool enough to do in front of other people, no matter how bad you are, and you have something to show off to your friends.

You've never been beatten up by a twelve year old girl, have you? Say, while testing for my yellow belt. Err, your yellow belt.

Re:Martial arts (1)

Bloodhound Alpha (1335331) | more than 6 years ago | (#24394939)

My yellow belt test went quite fine thank you very much. :P

Re:Tai Chi (5, Informative)

Phrogman (80473) | more than 6 years ago | (#24394925)

Tai Chi is essentially a form of Kung Fu slowed down to maximize the exercise potential and lessen the strain on your body.

Once you have learned the essential 108 movements (its all one long cycle that puts you back where you are started, but is learned as 108 or so individual moves), you have a routine that will exercise pretty much every muscle in your body, looks cool, and requires no equipment to perform in, any stretch of ground/grass/parkinglot with a roughly 15x15 ft area free would probably do.

Its been very popular in China for centuries and obviously works quite well, given the number of old people you see doing it in droves there.

Treadmill (1)

Wonko the Sane (25252) | more than 6 years ago | (#24394715)

You can pick those up pretty cheap in the spring after everyone has given up on their new year's resolutions.

They don't (-1, Troll)

Anonymous Coward | more than 6 years ago | (#24394719)

Actually I just felt like trolling.

I am in the same boat, here's what I do: (4, Informative)

problah (174691) | more than 6 years ago | (#24394723)

I went and picked up a cheap yet sturdy bike ($500.00 Specialized Hard Core Comp), and I take the train to work. from train stations in either direction it's about a 10 minute ride (20 total one way), however I can bike down to farther train stations to get a real benefit from it.

So the next train station from my work is about a 45 minute bike ride away, while the first one is ten.

The one after that is about an hour and a half away, and so on an so forth.

You can do this with bus stops too.

It's uncomfortable at first getting used to the bike, so pick up Mtn Bike shorts (They aren't the spandex ones, they look like regular shorts), and get used to it, then have at it. I love it now, and I royally hate working out in front of people.

Good luck!

Wii Sports (3, Interesting)

argent (18001) | more than 6 years ago | (#24394725)

If you play it right, it's a workout. You won't get as good scores at the weenies who sit on the couch and twitch the controllers, but who cares?

ROM (0, Redundant)

pkluss (731808) | more than 6 years ago | (#24394733)

http://www.fastexercise.com/ [fastexercise.com] I'm dying to know how this thing works. Get it and report back in a few weeks.

morning (0)

Anonymous Coward | more than 6 years ago | (#24394737)

Try exercising in the morning. It's a bit harder, but speeds up your metabolism for the rest of the day, so you end up burning more calories.
In terms of specific workouts, I do pull-ups (need to hang a bar for that), sit-ups, push-ups and crouches. Once you're in better shape, vertical push-ups (while standing on your hands) are quite useful. Also, "dive bombers" are good in terms of muscle coverage. Add a couple of runs during the week and you should be able to maintain a very good shape.

More like brain surgery (0)

Anonymous Coward | more than 6 years ago | (#24394739)

This is not really rocket science. You need to do cardio to take off pounds. Maybe stepping would be enough for you, but a stationary bike or treadmill wouldn't hurt. For muscle, get some free weights and maybe an all-in-one machine, and use the web to figure out the best balance of workouts for each muscle group.

I'm no fitness expert but I myself have been pretty successful in getting a decent home workout without having to pay for a gym membership. If you work for a decent-sized company though you should have access to a gym there, or maybe you can bargain for them to pay part of your membership at a local gym. If you really do 60 push-ups a night, I don't think you need to worry about other people looking at you.

few options (1)

UnknownSoldier (67820) | more than 6 years ago | (#24394745)

Find something that YOU enjoy...

e.g.

- Yoga
- Pilates
- Weight Lifting
- Martial Arts (not really indoors, but it is a great and practical way to stay in shape)

--
"How can you understand Life if you don't even understand what happens after Death?"

Like everyone else? (1)

badboy_tw2002 (524611) | more than 6 years ago | (#24394747)

I don't think there's anything especially nerdy/geeky I can think of besides maybe DDR that you'd do for exercise. Really spirited cosplay? Find a gym that's open really early or late if you don't like other people around. Or just run/bike/walk outside by yourself with some music to drown out all the other meat-avatars. I like rock climbing at the indoor gym, which seems to have a geekier-than-average following. That does involve people of course, but why not exercise the social muscles at the same time?

Rowing (3, Informative)

Hemogoblin (982564) | more than 6 years ago | (#24394749)

If you live in a city with a rowing club, you could take up one-person sculling. It's non-impact, relaxing, and you get out in the fresh air. Unfortunately, you can't do it in the winter, and it's really difficult to carry the boat to the water on your own, so you have to have some social interaction. The solitude out on the water is nice though.

Um.... (0)

Anonymous Coward | more than 6 years ago | (#24394751)

I don't understand the question.

Build some muscle (1)

mpeach (807464) | more than 6 years ago | (#24394753)

Buy some weights - real weights, ones that you can actually add pounds to - and gradually build some muscle. Push-ups and sit-ups won't do much.

Re:Build some muscle (2, Insightful)

letxa2000 (215841) | more than 6 years ago | (#24394905)

Neither will weights, if your goal is to lose pounds. Weight training is good for what it's good for, but it's not the best option for burning calories. And burning calories is what it sounds like this guy needs.

Air Alert (1)

jdpeek0 (1335405) | more than 6 years ago | (#24394755)

It is a bit intensive and takes someone who is dedicated to do it. But it really gets me into shape. just google air alert pdf and it should be the first link. If you have bad knees or back I wouldn't suggest doing it. Also do it on carpet, it makes it harder, but not as much strain on the bones.

Grow some balls (0, Troll)

Free the Cowards (1280296) | more than 6 years ago | (#24394757)

Put your neuroses to the back of your head, buy a bicycle, and start riding it. It's fun, and really, what do you care what other people think?

Re:Grow some balls (1)

v1 (525388) | more than 6 years ago | (#24394969)

tho make sure you have backup plans for long rides... I realize some people can regularly do 75-100mi rides in a day, but I am not one of them. got a little too far from home and had to stay the night at a friend's. but made for an enjoyable 2 day weekend nevertheless and somehow got through it without feeling absolutely destroyed come Monday.

Treadmill + Laptop (2, Interesting)

Paradigm_Complex (968558) | more than 6 years ago | (#24394763)

Get your own treadmill in a basement and out of site and do techie stuff while on it. Videogames that you... *huff, puff* ...that you can get sucked into are the best. I can easily walk miles while staring at a DS or PSP or TV screen with a wireless controller for my console. It doesn't have to be video... *huff, puff* ...doesn't have to be videogames, though. A properly mounted laptop could be used actual work or just... *huff, puff* ...or just for web browsing.

Crossfit (0)

Anonymous Coward | more than 6 years ago | (#24394765)

www.crossfit.com

Follow the workout(s) of the day. Usually they're simple, body weight exercises, but sometimes they use weights as well. In the event you can't do/lack the equipment check the FAQ's on the side for substitutions. Generally speaking, they're about 20 minutes of good, hard work. Be sure to scale to your ability level.

(and for the record, I first heard about the site from a 57 year old programmer; he can do it, so can you).

Just like in Quake....QUAD (1)

PrimalChrome (186162) | more than 6 years ago | (#24394767)

Quadruple the repetitions that you're performing for starters. Do them in sets of 25. Add a series of squats (even if they're without added weight). This will build muscle...which just existing will burn calories.

Most importantly, add cardio to your exercise. Whatever activity you choose, do it for a minimum of 30 minutes. Walk with speed, jog, run, jump rope, do jump'n'jacks. Whatever you're comfortable with at your current state.

Finally, take a critical eye at the foods you're eating, the portion size, and how much snacking you do. Cut trans fats, saturated fats, and empty calories. Eat more veggies and fruits. Snack on small portions of healthy things to help with appetite control.

If you can go to a... (0)

Anonymous Coward | more than 6 years ago | (#24394769)

... gym, I used to be slightly phobic about it but got over it. Better equipment there, it is a "focused" place where you are less likely to be distracted or diverted by any issues at home. Plus for me forking over some cash tends to provide some motivation to keep at it.

Another recommendation is if you want to schedule some yearly downtime/rest, do it during the hottest time of the year as that is the toughest time to keep a regimen going.

Martial arts... (1)

geogob (569250) | more than 6 years ago | (#24394773)

I found that martial arts are an excellent way for geeks to stay in shape. It's hard work, but a good way to create a good training and workout discipline.

There is a large variety of martial arts, some easier than others. My personal choice: Kung Fu.

utlimate... (1, Informative)

Anonymous Coward | more than 6 years ago | (#24394775)

frisbee. I realize you want to exercise alone, but ultimate seems to attract more geeks than any other demographic. It's a hell of a lot of fun and the people involved in the sport are some of the most accepting I've ever met. You'll be whipped in to shape quickly and it'll improve your social life.

I imagine ... (1)

imaniack (638051) | more than 6 years ago | (#24394781)

Two body parts that get much work out is a hand and d*ck
:P

Two things... (2, Informative)

Binary Boy (2407) | more than 6 years ago | (#24394785)

Ride a bike as much as possible - if you need to run a local errand, hop on the bike. After a few weeks it's easy - often much easier than dealing with a car.

For more regular workouts, 3-4 years ago my girlfriend discovered Yourself Fitness - she hates gyms, is in good shape, but wanted a more structured way to work out at home - like the gym, but in private. Yourself Fitness is an Xbox title - not sure if it runs on Xbox 360 - and is like having a personal aerobics and yoga instructor at home. I was little shy of aerobics in general at first, but once I got into it, learned the various moves without looking like an idiot, I was hooked. In the first year I lost 30 pounds (which was my target) and I felt 1000 times better.

I'm sure similar results could be found with any aerobic exercise, but as someone who hates the gym scene, and for whom time is tight, Yourself Fitness was a godsend.

Both of our old Xboxes are dying, the disc itself is a bit scratched up and sometimes flakey, so we're just hoping for a new release on one of the current consoles. We've got a Wii and Wii Fit too, and like it a lot, but don't think Wii Fit is as convenient - a lot of time just navigating the app, haven't found a really good guided training mode... we use the Wii Fit to break up the routine of Yourself Fitness now and then, and it's a blast too... but at least for us, nowhere near as effective as YF on Xbox - and these days you should be able to pick up both items for $100 or so total.

Walk (2, Insightful)

gmuslera (3436) | more than 6 years ago | (#24394787)

Is not a heavy activity, helps you to relax, give problems another point of view and enjoy fresh air/view/whatever, even know *shudder* people.

home gym? (2, Informative)

reaper21 (1335403) | more than 6 years ago | (#24394793)

I usually workout at the gym next to work. Honestly if you do push-ups, situps in the morning and night then go running (or biking) every other day the pounds will drop. The diet is the most important though. In order to lose weight the recommend eating around 5 meals a day. Each meal around 500 calories which consists of 40 % carbs, 30 % protein, and 30% healthy fats. This is at every meal. If you don't eat enough your body may begin storing fat to use as energy later on. If you would like more information, I would check out http://www.bodybuilding.com/fun/index.html [bodybuilding.com] If you have any questions about workouts or diets, the site above has it all. I hope this helps.

i ride my bike to work! (0)

Anonymous Coward | more than 6 years ago | (#24394795)

Keeps me fit, saves time :)

Get a bike! (1)

Overly Critical Guy (663429) | more than 6 years ago | (#24394797)

I know you asked for something in the home, but honestly, riding a bike is so much fun, and the fresh air is nice. You only need about 30 minutes of physical exercise a day to stay fit and maintain a healthy weight. Try it--it'll clear your head and help you think better too.

My Exercise Routine (1)

Pazy (1169639) | more than 6 years ago | (#24394801)

.....Dosent exist.

get out of the house (1)

asv108 (141455) | more than 6 years ago | (#24394805)

Seriously, there is reason you need to exercise in your house. Get out, go jog, get a bike, join a gym. Who knows, you might meet a female.

Re:get out of the house (2, Funny)

asv108 (141455) | more than 6 years ago | (#24394841)

"Seriously, there is reason you need to exercise in your house."

What I meant to say: there is no reason you need to exercise in your house.

Capoeira (1)

cudiaco (982893) | more than 6 years ago | (#24394811)

Capoeira, 3x a week. Fantastic workout, and you learn a lot about yourself. Every time you go, you get slightly better, which a satisfying feeling.

Abs like Brad Pitt (0)

Anonymous Coward | more than 6 years ago | (#24394813)

If you're serious about getting fit, this website has been a great boon to me. You can do it in a gym, or buy just a few things (exercise ball, rubber bands, pull-up bar, and dumb bells [soup cans work well too]) and do it in the comfort of your own home. 12 weeks to 6-pack abs. It'll make ya work, but its only 20-30 minutes, 3 times a week. Enjoy!

http://www.mensworkoutguide.com/home.html

I swear I'm not the proprietor of this site. I just use it.

some advice from a fit geek (0)

Anonymous Coward | more than 6 years ago | (#24394817)

sit ups and push ups are decent for toning some select areas but they really aren't cardio. You need to run, bike, jog, walk or swim (I like swimming it tones as well as offers good carido) and elevate your heartrate for at least 30 mins every other day (every day if you are trying to lose weight). Re-evaluate your diet and eating patterns as well.

Gyms can't hurt, it may be a little embarrassing if you aren't used to it, but you'll get over it, consider hiring a personal trainer as well at least until you figure out how your body works.

I'm 36 now, was extremely fit in highschool and college, but gained a stupid amount of weight while programming in my 20s, it took about 2 years to get back on track but have not regretted a second of it.

avoid quick fix, avoid crash diets. Take the slow path and adjust as necessary.

Keep your cardio up (1)

kypper (446750) | more than 6 years ago | (#24394823)

Remember that it doesn't matter how many sit ups you do - if you aren't keeping the fat down, you'll just look chubby. I run 8.5K every couple of days and that makes a huge difference.

Granted, regular sit up and push up routines are required as well... just make sure you are doing your push ups with push up bars (or three even chairs). For sit ups, I love the bicycle and jackknife techniques when I feel like alternating my routine.

Marine Corps training, sir!! (3, Informative)

Eggplant62 (120514) | more than 6 years ago | (#24394825)

Here, I can attest that this routine was what worked while I was with the Marines; there's no reason you couldn't do most of it indoors. Find a doorway in your home where you can hang a pull-up bar. Do the pushups and crunches at the recommended intervals and train up. You might even work in reverse crunches while laying facedown halfway off the bed with your feet secured by a friend.

  The only thing you might have to do in public is running. For me, there's no better exercise than running.

http://oneweb.utc.edu/~semperfi/physical.htm [utc.edu]

requires choice (1)

uniquegeek (981813) | more than 6 years ago | (#24394827)

From what you're saying, it doesn't matter what equipment you buy because you're determined to hole up at home. Health and any degree of commitment to it requires.. commitment. You *know* what you *should* be doing. A minute part of the population is actually unable to do the things they should be doing. It's just a matter of choices and priorities.

Sounds like seeing the sun sometime might do you some good too.

It also sounds like you're beginning to acknowledge that health might be a bigger priority than it used to be.

The main thing you need is aerobic exercise, not weight training. Get a little weight training in at the same time by doing things like walking to the grocery store.

I find walking to the grocery store gives me a little exercise, sunlight, freaking awesome arms, and better decision making (I'll carry four litres of milk home instead of four litres of Coke)

Need better requirements, but try rock climbing (1)

Fastolfe (1470) | more than 6 years ago | (#24394829)

Your requirements aren't well-defined:

I need a solid and effective routine that will tone all my muscle groups efficiently.

vs.

Do any Slashdotters have a regular workout routine ... to stave off those pounds?

Do you want to burn calories ("stave off those pounds"), build/tone muscle, or both?

Any cardio program (elliptical machine, bicycle) will help burn calories (and of course, eating fewer calories will do just as well). You can get decent machines for this for a few hundred dollars, and your bicycle makes an effective solo-friendly device for going around your neighborhood.

I recently discovered indoor rock climbing. It's geek-friendly in the sense that you don't need to be an all-star athlete, just a good problem solver. Most indoor climbing gyms have climbs suitable for all levels of skill. I've found this to be a great work-out, and it's not boring, since there's a strong mental component to a climb. As a bonus, you improve balance and flexibility in addition to strength. I consider this to be a "gateway workout"; once you've established your physical limits, it's possible you'll want to start working out properly to get the strength or stamina needed to finish that one really hard climbing route, and if your climbing gym is fully-featured, you'll have access to everything you need to do that. Lastly, climbing requires a partner, so you're sort of forced into a buddy system. Find someone and give it a try. Any climbing gym should be welcoming to newbies, and there's virtually no barrier to entry.

Crossfit (0)

Anonymous Coward | more than 6 years ago | (#24394835)

I crossfit [crossfit.com] 3 days a week through our local Austin Gym [crossfitcentral.com] in the morning before work. Of course when I'm on call I have to turn the mobile up to max to hear it during the workout and sometimes I get pretty sleepy later in the day depending on how hard I workout, but over all crossfit has really helped me balance the relatively sedentary lifestyle computer work brings.

Treadmill + Netflix (1)

DoofusOfDeath (636671) | more than 6 years ago | (#24394839)

I've done jogging, which can be pretty encouraging because it gives you good-looking muscle tone as well as weight loss. But as one gets older, jogging typically gets more painful. Also, bad weather (including winter) can derail you from a jogging routine, and make you get off the wagon.

I find that until you run out of good content, Netflix + a home treadmill is a pretty good combination. I found that walking 8 miles/day takes about 2 hours and burns one pound of fat. 4 miles/day is still pretty good, and unless you eat like a glutton, should do great.

There's also the walkstation [steelcase.com] , which might be an awesome solution if you can put it in your workspace.

weight vest. (0)

Anonymous Coward | more than 6 years ago | (#24394843)

I wear a (light! they're easy to overdo!) weight vest, ankle and wrist weights and have an elliptical cross trainer (get a pricey magnetic resistance one if you can afford it - mine isn't and grinds noticeably, which is annoying, but no more than riding a bicycle). I do a sort of "cross training in simulated heavy gravity" thing using them all at once, it's sort of between aerobics and weights I guess. Doesn't leave hands free, so can only passively listen/watch stuff, but that's okay given "podcasts" and such nowadays (though they're always annoyingly slow compared to my reading speed. Maybe I should rig up a "page turn" button and a screen).

Dance Dance Revolution (0)

Anonymous Coward | more than 6 years ago | (#24394849)

I used to be so addicted to Dance Dance Revolution. It's a lot of fun and you can do it indoors.

Get Wii Fit... (1)

NoobixCube (1133473) | more than 6 years ago | (#24394855)

Then, at least, you know you're supposed to look stupid doing it :P

Normal "average joe" guy routine (0)

Anonymous Coward | more than 6 years ago | (#24394861)

I think 500 situps, 250 pushups, some freestyle swimming and maybe hitting the gym for some weight lifting should fit the bill. You could skip the freestyle swim and go running. If not comfortable with this just divide down to what you determine to be a reasonable number.

Simple maths (1)

Director of Acronyms (232303) | more than 6 years ago | (#24394867)

Getting rid of fat all boils down to this : burn more calories than you eat. I've been doing the situps + pushups thing, building some muscle mass helps lose fat, but you need to add some good carb burning exercise. Wii fit is OK for getting fit, you'll have a healthy heart and toned muscles but it will all be hidden under the layer of fat you haven't burned off. You need to break a good sweat to really burn some fat.

Biking to work is good if you can do it, cos it's 10 workouts a week that you can't get lazy and miss :) Otherwise, get an exercise bike and do that at home watching TV or listening to podcasts or whatever. Real bike riding is better though, you can get lazy with a fake bike.

You can also try to cut out carbs and replace them with protein or fibre - sugary fruit, drinks and snacks will get burned off before your body starts on stored fat. Make sure you are still eating healthy though, Atkins diet burns fat quick but it's hard on your whole nutritional intake...

my technique (0)

Anonymous Coward | more than 6 years ago | (#24394869)

aggressive _spanking_the_monkey_ does it for me!

Swordfighting! (0)

Anonymous Coward | more than 6 years ago | (#24394879)

It's the ultimate geek exercise, and completely worth getting out of the house for.
http://en.wikipedia.org/wiki/Historical_European_martial_arts [wikipedia.org]

You can get into completely authentic Western Martial Arts Practice:
http://www.aemma.org/ [aemma.org]

You can get hyper-competitive and train to duel:
http://www.novaspada.com/ [novaspada.com] (my school)
http://www.academieduello.com/ [academieduello.com]

You can a ton of fun just about anywhere you live:
http://www.sca.org/ [sca.org]

Or you can really go nuts:
http://forum.rpg.net/forumdisplay.php?f=70 [rpg.net]

My excercise routine (0)

Anonymous Coward | more than 6 years ago | (#24394887)

consists of trying to get first post on Slashdot, and running up and down the stairs that lead down to the basement.

Hiking (0)

Anonymous Coward | more than 6 years ago | (#24394895)

I don't have a steady exercise routine, but generally I spend a nice few hours, weekly, walking in the woods or up a nearby mountain (their heights are between 350-650m). I also walk/bike to work when the weather is okay and I almost never say no when someone invites me to join in on some outdoor sports or good old fashion manual labour.

60 pushups = 0 pushups (0)

Anonymous Coward | more than 6 years ago | (#24394897)

Drop the situps and pushups; they're useless for your purposes. Especially since you can do them in sets of 60 and 30 respectively already.

You seem to be mixing low body fat up with some attribute of your muscles, and you need to target your exercises to what you really want to deal with. If you lower your body fat, your muscles will appear toned, no matter how little muscle mass you actually have. If you want to be strong or to have big muscles, you need to pursue an entirely different exercise regimen.

To lose fat, in addition to eating a healthy diet with frequent sufficient meals, you need to engage in aerobic exercise like running, biking, swimming, or the elliptical machine. This will get rid of that gut. If your diet is right and you aren't losing fat, you need to step up the exercise to something more intense. A moderate amount of cardio like this is also important for general health, but skinny folks looking to gain mass shouldn't do a lot of extra cardio.

If you want big muscles, you can't be doing exercises for tens of repetitions. 8 or so is appropriate. If you *can* do that many and you want to bulk up, you need to add weight until you can't do more than ten.

If you want to get strong, even more weight and even fewer reps (five-ish) is the way to go.

But the one thing I cannot stress enough is that situps and pushups are ineffective cardio--you won't lose much weight at all that way--and doing sets of anywhere between 10 reps and infinite reps is a sign that you aren't working with enough resistance to make any progress with regard to strength or muscle mass.

Just click and follow the directions (1)

Animats (122034) | more than 6 years ago | (#24394901)

Just click here [downside.com] and follow the official U.S. Government approved directions.

All Muscle Groups (5, Insightful)

nick_davison (217681) | more than 6 years ago | (#24394903)

Unless you've got the luxury of a huge amount of space, the only way you're going to come close to exercising all groups is via free weights.

Multi exercise machines don't even come close (more on that later). Treadmills/stationary bikes are great for burning calories which'll do most of your weight loss goals but you're asking about all muscle groups. BOSU balls, steps, jump ropes are all more limited in application. The other great full body exercise, swimming, isn't really an option in the privacy of your own home unless you're rich enough to have a good sized pool.

The problem with free weights, and this comes from being married to a physical therapist who's also an ACE certified personal trainer, is: You're doing it wrong.

Don't feel bad. Just about everyone does. From the Navy guys I've watched prepping for their PRTs by holding a dumbell in one position and flapping their elbows like chickens to those who swing weights and let the momentum carry them through the weak spots to those who only really focus on a few core groups.

This is what a good personal trainer will do for you (and, yes, I hate the idea of paying the meathead ones too). A good one will slow you down and perfect your form: meaning you're actually building the weak points not just swinging past them. A good one will start you on machines (really good for isolating the exact form you need but lousy at exercising all of the supporting groups) and then slowly move you over to free weights (really good at exercising a lot of supporting groups, lousy at teaching you good form). A good one will also teach you a whole range of exercises so you're not just bulking your biceps with no work on your triceps, strengthening abs without matching your lats, working on your upper body with no attention to your chicken legs (yes, you, 95% of guys in gyms).

Look at it this way...

How good of a coder would you be if you never learned from other people's code and never had anyone review yours? Sure, you might be a prodigy and do some cool trick most people have never thought of. More likely, you'll write messy, inefficient code that seems like it works while leaving memory leaks everywhere.

In the same way, you might manage to learn everything about lifting from message boards and videos. More likely, you'll get a fair amount right but still be doing a few gastly things that it never occurs to you they're wrong.

This is why we suck it up, venture in to a gym, find a good trainer (being willing to fire the bad ones until we get that one we vibe with), and learn the technique first... so we can then get it right in our splendid isolation.

A mixture of good and wholesome things! (1)

loose electron (699583) | more than 6 years ago | (#24394907)

Lets see:

A set of barbell weights in the office - launch a program and lift a weight or two while waiting for results.

A set of roller blades in the back of the car ready for grabbing and going on a skate.

Sex, with a friendly and willing partner, great cardio! :)

Walks (briskly!) along the beach boardwalk.

Biking.... (need to get more time for that)

Floor exercises, crunches and push ups.

Sometimes to the gym, for cardio on a treadmill or elliptic trainer.

Trying to find time for tennis!

If you enjoy doing it, then you are more likely to stick with it. I was a total blubberball who used to sit at a computer all the time until one day I realized that my inactivity was slowly killing me. Decided to get fit and stay that way.

aerobic keyboard (2, Funny)

anwyn (266338) | more than 6 years ago | (#24394915)

If someone has not patented it already, I put the Idea of an aerobic keyboard and aerobic editor into the public domain! An aerobic keyboard's keys are huge, can be activated by arms an feet and require large leg and arm movements to press them. Such a keyboard will allow a geek to continue to edit while doing his exercises!

Of course specialized editors will be used to take advantage of the aerobic keyboard. I can hardly wait till emacs is modified for the aerobic keyboard, but I expect some atheists will want to use vi.

How do I publish this idea so no one else can patent it? Or is there prior art?

how I exercise (0)

Anonymous Coward | more than 6 years ago | (#24394929)

I'm not sure I qualify, but I run distance, and occasionally bike and swim, and compete in triathlons (they're *really* fun). (And I do some core and strength stuff, but that is pretty much auxiliary to the 40-50 miles per week of running.)

My routine (1)

Mad-cat (134809) | more than 6 years ago | (#24394937)

While I'm definitely a proud geek, my job is very physical in nature and I exercise many hours a week to stay in shape.

I have a gym routine, which I will not cover here, and a home routine.

For starters, determine your goal. Weight loss, cardiovascular health, and muscle tone are all distinct goals with different workout types to most effectively reach each area.

A weight loss workout should focus on muscle extremities, core muscle groups, and long-term cardiovascular exercise. Light weights for the arms using a bicep curl is a good start. Doing sit-ups and sitting on an exercise ball while at your computer will provide good core muscle strength. Skipping rope or jumping jacks provide a cardiovascular and leg muscle workout. Try to go fifteen minutes at once in a slow, easy pace. You want to be sweating when done, but not out of breath.

For cardiovascular health, skipping rope and jumping jacks should be done at a faster pace. You *want* to be out of breath when you're done, and keep increasing the speed and time worked out as much as your body can stand.

For muscle tone, add a light protein shake or supplement to an after-workout snack. Work with heavier weights, and use them on pectoral muscles in addition to arms. Do push-ups as well as sit-ups. Try to get a chin-up bar and use it.

As a former introvert (the mind and emotions *can* be trained, believe me!), I understand the reluctance to try a gym, and suggest that maybe you find a friend who will be a "work-out buddy" and act as a private trainer. It helps to have someone help keep count and encourage you not to cheat yourself out of a better workout.

Aim for twenty minutes a day for your first couple weeks. Try to push it to 45 minutes by the end of the second month. Bravo on a choice to be healthy and fit!

Rock climbing has dual benefits (2, Interesting)

theJavaMan (539177) | more than 6 years ago | (#24394941)

Rock climbing/bouldering has dual benefits:
1. It's a slow endurance/strength excercise
2. It excercises your hands/wrists, which counteracts RSI

Get a climbing partner/group and hit the closest climbing gym. Go easy at first, and remember that the legs should be doing most of the lifting. Go easy on the hands too, you don't want to sprain anything :) Any RSI from typing/office labour should go away, and you will become comfortable enough to start doing more exertive excercises such as weight lifting or cardio.

Weights & Running (1)

gbickford (652870) | more than 6 years ago | (#24394951)

There's been some great suggestions already.

I have a treadmill as I find running is the best aerobic workout for my body. I got mine off craigslist for $200 and it works really well for me especially during the winter months. This nut job took it a step further and integrated it into his workspace: http://lifehacker.com/software/contest/coolest-workspace-contest--the-treadputer-171537.php [lifehacker.com] and this guy thinks he can make a business out of it: http://www.usatoday.com/tech/news/2005-06-07-office-fit_x.htm [usatoday.com]

Weights are just as important as running. You burn more calories just by having more muscle. Don't worry about how big they look just get them toned and stronger and they will burn calories while you're standing in line at the Taqueria.

Riding bicycles is fun and if you're less than 5 miles to your office it may be feasible unless you live in Bangkok.

Calisthenic exercises are easy to do in private and you get the benefit of aerobic and anaerobic at the same time.

Softball is a good excuse to get outside and meet some overweight middle aged guys from the community. Just don't drink all the calories back on after the game.

For me running and weights are the best combination to remain fit but any of the other things that you can do for fun will help out and let you keep eating whatever you want.

Why do you think geeks can't exercise? (0)

Anonymous Coward | more than 6 years ago | (#24394963)

I'm a programmer, but I exercise - running, biking, triathlons, etc. YMCA's are pretty friendly places even if you're intimidated by gyms. Seriously, get out and enjoy the world a bit..unless you really do fall within the stereotypical definition of "geek", in which case, why do you care, since geeks are stereotypically out of shape.

Run (1)

niloroth (462586) | more than 6 years ago | (#24394965)

My preference is running. It's rather cheep to start, all you need are a good pair of running shoes. (But get a good pair, from a running store, fitted to your foot and stride type.) Other than that, you really only need a track or some roads. I hadn't run since high school, and now, 15 years later i am thinking about trying for a half marathon before the end of the year. I also love the fact that just about every weekend there is a 5k or 10k race near me, which not only helps to motivate, but also are usually created around some charity, so it is good karma as well to help raise money for a cause.

If you want some guidance getting started, cool running has a great starter guide. Link [coolrunning.com]

I have also become a big fan on the Nike+ sport band, since i can check my distance and pace while i am running. I find that instant feedback about having run farther and or faster than my last run helps to motivate me during the run, and the ability to track my run history online helps motivate me between runs. I think that this ends up being one of the most important things about exercise, make sure you like it, because if you don't then you won't stick with it.

My advice, get out and run. But short of that, just make sure your doing something. That is the really important bit.

Make Time, Forego Lazy Conveniences, Active Hobby (1)

steve_thatguy (690298) | more than 6 years ago | (#24394971)

If you want it make time for it. As someone who spends a significant portion of my week trying to stay in shape, it's become a huge pet peeve of mine for people to complain about being out of shape or overweight and never do anything about it. The fact is that people will make time for what's important to them. If it's not important enough for you to take a half hour out of World of Warcraft, then just accept that it's not really that important to you and quit complaining about it. That's all for my soap box.

I think everyone's touched pretty well on the fact that just doing away with conveniences can add a ton of exercise to your day--taking the stairs instead of the elevator, parking at the back of the parking lot instead of circling around to find a closer spot, walking when going between any two points that are acceptable walking distance (I usually think if it's less than a mile I should probably be walking it; it may be different depending on your circumstances) etc. If you make these things habitual they add up, and while they don't do much if you only do them once or twice every few months their cumulative effect when done as a natural routine is significant.

If you're really worried about getting in awesome shape but don't like to work out, consider taking up an active hobby. My first suggestion would be a martial art. Brazilian jiu-jitsu and judo are both very physically active, burning as much as 900 calories an hour (compared to 300 for jogging and 600 for rowing). They're also great forms of self-defense, great ways to meet new people and make new friends, and they don't require you be a 20 year old athlete to make the moves work. If you prefer something like racquetball, that's fine as long. Just get a hobby that will help keep you in shape that you will actually enjoy doing.

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