Raven Princess said:
I agree
I need to do (at least) 8 Pullups & 40 Pushups in 2 Minutes each, at least, for a physical test one month from now.
Fun Fact About Me: I have very little upper body strength, my arms are skinny. (i like it this way but whatevs)
Anyway, I'm the type of person who can barely lift the bar. Can someone explain these exercises to me in English? I do go to the gym, but like I need help. The biggest thing is (no pun intended) I get sore very easily. Also, one point a trainer advised me to push up a heavy bar so much that I could barely keep one of my arms straight. Anyway, if anyone got exercises/vids/links for treating sore triceps, biceps, shoulders, and general upper body. I'm all ears!
I seriously hope you're not preparing last minute, ma'am. If you now are not near to those values, you're not going to be one month from now. Your trainer is exaggerating, in my opinion. How often do you train each week? What parts of the body do you train on those days? Just remember that training everyday the same part of the body is a recipe for failure. Muscles need rest to grow stronger. If your trainer is making you do that, they are in for the money and not for your benefit.
As a rule of thumb, I hope you always take your time to warm up before a training, cool down after and do recovery exercises everyday. I agree with Aquaman about yoga and qigong. It is also important to be properly fed and hydrated. Your body weight in pounds divided by 2 = the minimum number of ounces of fluids you need per day (This does not include the amount of exercise you do or the climate you are in.)
With exercise add:
• 16 ounces (1/2 canteen) - 2 hours prior to exercise
• 4-8 ounces - 10 minutes prior to exercise
• 4-8 ounces - every 20 minutes during
• 16-24 ounces after exercise
If you train longer than 60 minutes per session, you should also supplement with: 110-170 mg of Sodium; 20-50 mg Potassium. This every 8 ounces of your drink and is done because your body gets depleted of this minerals. You don't need to buy supplements. You can simply grab an orange, make some juice and add honey, a little salt, and water of course.
To help with recover, other than recovery exercises, you should eat more protein. How much protein do you eat everyday? Ideally, you should eat about 1g of protein for every kg of bodyweight, as Johnson Akemi suggested other times. Good sources of protein are: chicken, beef, fish, cheese, milk, nuts, seeds, eggs, yogurt, beans, legumes, peanut butter... Of course, don't start overeating proteins. The upper limit is 2g every kg of bodyweight. There is no benefit to eat more than that.