Most effective exercise(s) you've done

Discussion in 'Health & Fitness' started by r2473, Nov 16, 2013.

  1. r2473

    r2473 Legend

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    Discuss effective exercises you've done. Name/Describe the exercise and why it was effective. Could be anything. From swimming certain distances/paces several times a week to deadlifing a monster truck. Tell us your age, how long you've been doing the exercise, etc. They don't necessarily need to be effective for tennis specifically.

    *NOTE: THESE ARE EXERCISES YOU'VE ACTUALLY DONE, NOT JUST READ ABOUT
     
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  2. Kobble

    Kobble Hall of Fame

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    For shedding weight I would say sprinting.
     
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  3. Mr.Lob

    Mr.Lob Hall of Fame

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    Don't care to "exercise". Playing tennis, basketball and golf is my exercise.
     
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  4. tdhawks

    tdhawks Semi-Pro

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    Weight Loss / Fat Loss - HIIT
    Power and Strength - Olympic Lifts - Deadlifts, Cleans, Jerks, Bench Press, etc.

    These should be the core lifts to all those looking to add strength. Sprinkle in some HIIT and a solid diet, you'll be a lean S.O.B.

    I'm 32. Been a PT and Strength and Conditioning Coach for 6 years.
     
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  5. GuyClinch

    GuyClinch Hall of Fame

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    Some of the lamest exercises have had the most 'instant' effects for me. External rotations almost seem to magically cure my shoulder pain. And foam rolling (embarrasing as it seems) really seems to help my knee pain.

    The problem with 'regular' exercises for most tennis players is we don't have any control variable. Its not like I don't workout for six months and then start up doing very specific exercises.

    So you just have to hope that the 'general' strengthing program is really helping. No doubt things like RFESS, or Deadlifts are likely helpful. I just don't think individuals are going to really know..
     
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  6. Lips

    Lips Semi-Pro

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    Deadlifts...complete posterial chain in action...I'm 36 and been deadlifting since I started lifting weights almost 20 years ago.
     
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  7. ClintimusPrime

    ClintimusPrime Rookie

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    I bought this SKLZ device that helps improve your vertical jump or lateral movement. It comes with 2 bands; one with 45 pounds of resistance and one with 65 I believe. Three to four days each week I hit on the ball machine for a solid hour without taking it off. It's by far the most effective thing I've ever used to strengthen my core, quads, hamstrings and hips. It also forces me to keep my knees bent while moving around the court and hitting the ball. Out of the hundreds of different approaches and ideas I've gone through, this was the best money spent.
     
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  8. Bobby Jr

    Bobby Jr Legend

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    Bent over rowing and squats. Two broad-base exercises that can be done in many forms and offer great all-round benefits.
     
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  9. rdis10093

    rdis10093 Hall of Fame

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    running with a two day fast
     
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  10. ClintimusPrime

    ClintimusPrime Rookie

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  11. mikeler

    mikeler G.O.A.T.

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    The Tyler twist and reverse Tyler twist plus the Thrower's Ten for arm health.
     
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  12. fuzz nation

    fuzz nation Legend

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    The fountain of youth for my tennis legs has been riding my bike two or three times a week.
     
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  13. Chas Tennis

    Chas Tennis Hall of Fame

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    At the desk for more than 10 years? Tennis or not, I'll bet your rectus femorus is getting tight/short.

    Tight rectus femorus is a common posture problem of age causing anterior pelvic tilt. After 20 years of forward pelvic tilt I reset mine in a few weeks. Take care with your back....
     
    Last edited: Nov 18, 2013
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  14. rdis10093

    rdis10093 Hall of Fame

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    basketball suicides as well
     
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  15. Chas Tennis

    Chas Tennis Hall of Fame

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    Clamshells for the Gluteus Medius Muscle (body balance)

    When you lift one foot off the ground the pelvis should remain under control. A muscle that does that is the Gluteus Medius on the outer butt. Clamshells with resistance bands are a quick and effective exercise for that muscle.

    Clamshell video, I hold knees apart for several seconds and do reps for 2.5 minutes, timed.
    http://www.youtube.com/watch?v=CiqvDV8pzRk

     
    Last edited: Nov 18, 2013
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  16. dominikk1985

    dominikk1985 Legend

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    the most effective exercise is the one that you do regularly over a longer period.
     
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  17. 0d1n

    0d1n Hall of Fame

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    I like doing bodyweight stuff because I don't need to go to the gym in order to perform those exercises, so pull up variations, push up variations, hanging leg raises, squats/pistol squats, and some core stuff using a swiss ball are enough for me.
    Plus sports...tennis...football...bike, (very) occasional running.

    I'm 33, have been doing various types of bodyweight exercises since 3rd grade when I joined a martial arts club. The swiss ball stuff I've been doing for a couple of years, because I thought it would be fun...and it is.
    Not much regular movement during university though...and those were 5 wasted years in terms of my physical shape.
    I'm in better shape now at 33, than I was when 23.

    Why are those effective?? Because they work multiple muscle groups at once, including stabilizer muscles, and because they don't take a huge amount of time...or trips to the gym. I have a pull up bar at home, and some free weights...which I actually use very rarely (unlike the bar...which I use regularly).
     
    Last edited: Nov 18, 2013
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  18. movdqa

    movdqa Legend

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    Running - lost 75 pounds and it helps my stamina.

    I do a lot of other stuff too but I'd have to credit running the most for losing all of the weight.
     
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  19. beernutz

    beernutz Hall of Fame

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    When I was distance running a lot, the most effective routine we did by far was hill running. Sprint up, jog down, rinse and repeat until you barf or die. I have never been in better aerobic shape than when I did this workout regularly.

    Strength training is another matter entirely though. I felt like deads, when I was doing them several times a week, made me feel more powerful than anything else I was doing, although at my peak I was only lifting a little over 2x bodyweight for 5 x 5.
     
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  20. r2473

    r2473 Legend

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    For me it's consistent, day upon day, running at "reasonable" pace, mixing in a track day or fartlek's. I don't run nearly as much or as fast as I once did, but the running I did is still paying dividends today and has really allowed me to simplify my current running schedule and still stay in pretty good cardio shape.

    For strength/resistance, I've had great success with "fundamental" bodyweight exercises. I can actually do most them in my office or in the parking garage at work over lunch.

    The single most important thing I've found to stay consistent and be successful is to schedule your exercising at a time in the day that you are least likely to have something interrupt your routine. For me, that means getting in my workout before work (and now doing bodyweight exercises during work).
     
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  21. user92626

    user92626 Legend

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    I actually think it's the opposite. Exercise is most effective when you raise it to highest intensity (that you can tolerate) and get pooped out after a short period. Example 1 hr of 4mph running is not as effective as 15 minutes of 8mph running.
     
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  22. austintennis2005

    austintennis2005 Semi-Pro

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    good idea, can you share any tips on your technique/weight/reps? what not to do ...etc?
     
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  23. austintennis2005

    austintennis2005 Semi-Pro

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    as i mentioned in a previous post there is a 1/3 mile fairly steep hill that i run up between 3x and 5x very challenging mentally and physically...give me a lot of confidence on the ct...also kettlebells are good
     
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  24. r2473

    r2473 Legend

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    He means exercising over day/months/years.

    But to your point, I'm not really sure how effective 15 minutes of 8mph (7:30/mile) pace is really going to be. From a health perspective, I think an hour of 4mph (15:00/mile) pace (basically walking) done 5+ times per week is actually more effective.
     
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  25. movdqa

    movdqa Legend

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    HIIT training is more effective at fat loss because it raises your metabolism for many multiples of the amount of time that you actually spend working out.

    Google "the hierarchy of fat loss" for details and research.

    Basically, the most efficient exercise is high-intensity exercise that promotes muscle-mass as more muscle-mass raises your body metabolism so you're burning calories all day to support your muscle. The problem is that most people find this kind of training to be unpleasant.

    Low-intensity cardio is the least efficient but it's better than nothing.

    BTW, I don't consider 4 MPH to be running.
     
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  26. Big_Dangerous

    Big_Dangerous Legend

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    Cycling stationary or regular bike is awesome. I just bought myself a Fuji Sportif 1.7 Road bike, and it's awesome. I have a Schwinn recumbent bike that I set up and have been using it religiously for the past 6-7 months. Crank up the resistance and just got for 45 minutes, an hour, hell sometimes I go nuts and go for 75-85 minutes.

    There's also this kettlebell bootcamp exercise, takes about 20 minutes. I just started doing it, and damn is it effective. Just search for kettlebell bootcamp on youtube and it'll be the first thing that pops up.
     
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  27. merlebo02

    merlebo02 Rookie

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    agility drills have improved my footwork=tennis game more than anything else I have done… I do about 30 min of cone drills 3 times per week and fixing to start doing some ladder drills. I also try and do some core/ab stuff several times a week at night before I go to bed. I don't do much weight lifting.

    I'm at the ripe ol age of 34
     
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  28. Le Master

    Le Master Semi-Pro

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    Even among hard gym-goers, there is typically a substantial difference in the physiques of those who incorporate deadlifts regularly into their routine and those who neglect them.

    All exercises can be effective if incorporated into a routine well, and it's pretty foolish to neglect any of the basics, but if I were forced to pick the exercise that makes the biggest difference in someone's physique, I'd pick deadlifts.
     
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  29. Lips

    Lips Semi-Pro

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    A few things: when standing over the bar get your shins as close to it as possible...this will give you leverage....I always use an overhand grip as opposed to an over/under...chest up hips back and butt out...drive through your heals...keep your back flat...no lifting with an arched back...I like to keep my eyes focused about 5 feet in front of me...this helps with chest up and back straight...at the top of the lift hips and bar "meet" I use quotes because they don't touch or come into contact but should be in sync.

    I saw you said something about kettlebells...kb deadlifts are a good place to start or trap bar deadlifts
     
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  30. boosted180

    boosted180 New User

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    Right on! I cant afford to waste any precious calories or time on "exercising" - I need to save them all for tennis!

    I've always been too skinny, and since starting to play tennis 2 years ago, I lost even more weight (about 10lbs).

    I feel great, but wish I had about 10-15 more lbs. on scrawny frame! LOL.
     
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  31. Lips

    Lips Semi-Pro

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    that's all the reason to workout and hit the weights
     
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  32. GuyClinch

    GuyClinch Hall of Fame

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    Deadlifts might not help your game much (I think it depends on your skill level at tennis) but they will make you feel like a bad-*** and they provide real world functional strength like no other exercise.

    It's rare that you will sit down with 300lbs on your back and then stand back up... But its alot more common that you might have to lift something heavy off the ground.

    I have always found the hardest part of deadlifting is returning the weight back to the start. These guys have a nice tutorial on it I think..

    http://www.youtube.com/watch?v=1nRRlk6264I

    Pay attention because in the real world you can F your self up if you screw up a deadlift. Don't believe the internet tough guys who pretend all exercises are perfectly safe if you are a man..
     
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  33. r2473

    r2473 Legend

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    Couldn't agree more. When I switched from traditional gym exercises (dead, squat, bench, etc) to bodyweight (progressions for planche, various levers, manna, no-cheat muscle ups, as well as handstand variations, ab-wheel, pistol) I discovered how weak I was in many, many areas.

    I have a very well built "power tower". Beyond that, all I use are parallettes and my ab wheel.

    http://www.vitavibe.com/Vita-Vibe-Parallettes.html

    http://www.newyorkbarbells.com/usa-0095.html
     
    Last edited: Nov 24, 2013
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