http://citycyclingedinburgh.info/bbpress/ CityCyclingEdinburgh Forum » Topic: "Olympics spark huge increase in city gym use" en Thu, 21 May 2026 22:55:29 +0000 http://citycyclingedinburgh.info/bbpress/topic.php?id=8544&page=2#post-86259 Mon, 01 Oct 2012 15:25:34 +0000 PS 86259@http://citycyclingedinburgh.info/bbpress/ <p>If it's an upper body and core work out you want, get yourself some crutches. I've just crutched my way along Chambers Street and South Bridge and it's fair to say that my arms are aching (and it's not like I'm particularly waif-like up in the arms/shoulders). </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544&page=2#post-86233 Mon, 01 Oct 2012 12:11:23 +0000 Uberuce 86233@http://citycyclingedinburgh.info/bbpress/ <p>SRD: Unless my memory of seeing you bully the Helios+trailer around Harrison Park's rubbish entry points is faulty, I suspect your difficulty on the machines was because their plane of motion didn't suit you, rather than a zero-plate level of upper body strength. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544&page=2#post-86217 Mon, 01 Oct 2012 10:01:23 +0000 Dave 86217@http://citycyclingedinburgh.info/bbpress/ <p>Bit of a latecomer but here's my 2p:</p> <p>As someone with a long history of being a member of gyms I don't go to, I can confidently say - save your guilt (and money) and steer well clear!</p> <p>However, it's not all doom and gloom. As people have suggested you can easily get a core and upper body workout at home (or in the park) with pretty much no equipment. </p> <p>Make yourself a deal - if you start training with bodyweight exercises only, and you're still doing it regularly six weeks later (and still feel a gym would be better) then you can join one guilt-free... </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544&page=2#post-86210 Mon, 01 Oct 2012 09:37:16 +0000 ARobComp 86210@http://citycyclingedinburgh.info/bbpress/ <p>Roibeard - I'm a member of plesance and quite fancy getting my squash back on at some point. Let me know if you need a partner.</p> <p>From the point of view of personal trainers - I've seen good and bad.<br /> My guy in London never fails to leave me absolutely knackered (what I ask him to do) - I train with a friend of mine (he's a marathon runner in training) and so it's fun to see what he gets up to strength wise and give it a try. He really pushes your buttons to get you working. This is why we use him.<br /> - I see some "trainers" in the gym in Edinburgh who are the least enthusiastic people EVER. I've no idea why anyone pays them. </p> <p>So good and bad </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86207 Mon, 01 Oct 2012 09:16:47 +0000 fimm 86207@http://citycyclingedinburgh.info/bbpress/ <p>I don't have anything to add to the excellent advice already given, but I feel I have to point out that there is a qualification for personal trainers - REPS. This I know because my boyfriend is a REPS qualified personal trainer...</p> <p>(Refrains from excessively blatant plug of linking to his website...) </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86182 Sun, 30 Sep 2012 20:13:03 +0000 SRD 86182@http://citycyclingedinburgh.info/bbpress/ <p>I'd need a squash tutorial. Used to go watch my dad play, but have never even watched it as an adult. But would be up for it, if you h ave the patience. </p> <p>Thanks for all the advice folks. Might be tempted to et some light weights for curls etc. still slightly tempted to join pure (thanks to pm pointing out my staff discount and Sally's email advocating a Pilates class, which they offer). But will have a good think. </p> <p>Basically while in. The hotel gym was shocked to discover that I struggled to even move the arm machines w/out any weights but could leg curl/press quite a good weight. When I last weight trained, I was exact,y the opposite (not that surprising since i was dryland training for kayaking). But still think I need better upper body strength. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86179 Sun, 30 Sep 2012 19:27:57 +0000 Roibeard 86179@http://citycyclingedinburgh.info/bbpress/ <p>@gembo - I can't say I was fit for the game when I first started! I was so bad that my opponent swore never to play me again - and has kept to that to date (six years)...</p> <p>I'm happy to play, win or lose, and am happy to adjust to keep it fun, and thus develop, beginners.</p> <p>Robert </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86175 Sun, 30 Sep 2012 18:10:53 +0000 gembo 86175@http://citycyclingedinburgh.info/bbpress/ <p>Racquet ball is a definite advance on squash as I can hit the ball unlike squash as in corner I cannot dig it out. I fink you ave to be fit in the first place for these games tho' innit? </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86162 Sun, 30 Sep 2012 12:59:10 +0000 le_soigneur 86162@http://citycyclingedinburgh.info/bbpress/ <p>I with Roibeard, squash is great and no motivation problems as your natural competitive nature will make you hit and run to the end. Racketball is a similar story.<br /> The main thing is to keep it fresh and have a variety of playing partners of similar or slightly better standard.<br /> I now play 3 times a week during winter because it is indoor, safe &amp; weather-proof when I can only get one cycle in at weekends. The 2 complement each other nicely - squash is intense burstos of explosive fitness, cycling is more cardio. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86158 Sun, 30 Sep 2012 12:25:26 +0000 Morningsider 86158@http://citycyclingedinburgh.info/bbpress/ <p>Uberuce - the total weight of my dumbells is only 45kg (rather nifty powerblock kit, useful for taking up minimal room and quick weight changes - can also be beefed up for big guys like yourself) so no worries about the floor. The Victorians knew how to put a floor together - the floorboards and joists in this place are ridiculously huge compared with more modern homes. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86153 Sun, 30 Sep 2012 11:13:32 +0000 Uberuce 86153@http://citycyclingedinburgh.info/bbpress/ <p>I was always a little nervous about using weights in my flat because of the floor, even though I only did curls with them, and even at my peak that was rarely over 70kg so I had good safety factor in terms of grip.</p> <p>That's a big plus for plyometrics/bodyweight work in SRD's case. I trust your flooring is up to spec, Morningsider?</p> <p>Ironically, some years after I gave those weights away I broke the floor at Craiglockhart's free weights area after a misunderstanding with the gym staff led me to believe they'd built it to be fit for purpose. It still isn't, as it happens, but it's better than it was. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86150 Sun, 30 Sep 2012 10:28:14 +0000 Morningsider 86150@http://citycyclingedinburgh.info/bbpress/ <p>SRD - it's all about about the time. For many years I went to the gym two or three times a week, generally Craiglockhart or the Commie pool. Once we had kids I just couldn't justify the time. A visit to the gym takes a minimum of 90 minutes to two hours - this is assuming you can get there and back in about 10 to 15 minutes each way and shower at home.</p> <p>Lots of great advice above about working out at home - which is what I now try and do (a bit on and off at the moment with the baby). However, I'm, lucky enough to have enough room to do this. You need a minimum space that is a couple of feet wider than your fully outstretched arms (side and front) and to allow you to lie down fully outstretched. Anything less and you are restricting what you can do and endangering your paintwork/furniture. Also, you need space to store your weights - ideally where you will be using them. </p> <p>It's amazing how much less time it takes working out at home - also, you get to pick your own music and (after the initial investment in weights/equipment) you don't need to spend any more cash. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86148 Sun, 30 Sep 2012 09:31:27 +0000 gembo 86148@http://citycyclingedinburgh.info/bbpress/ <p>Now this is not the same as upper body workout but swimming front or back crawl or butterfly (too hard for me and somewhat show stopping) will allow you to use arms ans shoulders without much risk of injury. Warrender swim centre is just across the meadows and Dalry is on route from polwarth. Both swim centres open early and close late. Both have gyms too I think. I love that you still change in the cubicles that surround the pool. In the summer in Warrener with glass roof and sun shining all very pleasant.</p> <p>The outdoor gym in hailes quarry park is still largely undamaged which is good. It has very little usage at the moment </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86146 Sun, 30 Sep 2012 09:13:37 +0000 chdot 86146@http://citycyclingedinburgh.info/bbpress/ <p>"<br /> Graeme Gardiner (@graeme_gardiner)<br /> 30/09/2012 08:07<br /> Last day of the September offer to get a great deal to sign up to our gyms and swim membership <a href="http://feel-good-factory.co.uk" rel="nofollow">http://feel-good-factory.co.uk</a></p> <p>" </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86137 Sat, 29 Sep 2012 21:23:41 +0000 wingpig 86137@http://citycyclingedinburgh.info/bbpress/ <p>Some people don't need to bother with proper pull-up bars jammed in doorframes as they can get away with using doors without having to worry too much about knackering the hinges, as long as they vary the doors they use. The problem with any sort of official Training Plan (whether devised or instigated by someone who knows what they're talking about or just someone who's good at shouting at people whilst they exercise) is that it requires upkeep to maintain the level of strength/fitness it achieves, whereas just making sure that you're using everything is easier to maintain if you build it into everyday life without allotting it any official time. Avoid fatigue when hoicking a toddler about by frequently alternating the arm you're holding it by, making sure your stance isn't too twisty and raising it up and down a few times every time you swap sides. Be careful that you're not standing in an area with a low ceiling or low-hanging light fixtures. Like Min says, use passing street furniture for stuff or pop out to a nearby tree-filled grassy square every lunchtime for a quick tree-climb (or, if going round the Meadows, try some the less assiduously de-branched shorter trees along the diagonal paths). When beginning or ending a bike journey do a few lifts, perhaps leaving one wheel on the ground if not riding a light wee folder. If the arms of your office chair are strong enough do a few raises on them every so often. If you have a couple of weighty books near your desk, pick them up and wave them about a bit whilst waiting for calls to be answered or pages to load or files to save. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86133 Sat, 29 Sep 2012 20:46:51 +0000 Uberuce 86133@http://citycyclingedinburgh.info/bbpress/ <p>Harsh, yep. Fair? I would also say yep.</p> <p>I'm not saying that there's an upper limit to the competence level on personal trainers(some really are superb), but I can't stress highly enough how much there isn't a lower one because it doesn't have the job title protection that <em>Doctor</em> or <em>Lawyer</em> or <em>Central Heating Engineer</em> possess, for what it's worth. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86131 Sat, 29 Sep 2012 20:26:18 +0000 custard 86131@http://citycyclingedinburgh.info/bbpress/ <p>bit harsh Uberbruce<br /> I take sessions with a PT<br /> since my off on the bike he has helped keep me on course(through ups and downs!) to rehab my shoulder and other broken parts!<br /> However my PT does have a long list of qualifications and experience(ex para fitness trainer for a start) and I specifically chose him for his areas of speciallity inc rehab.<br /> I suppose its a very personal thing and finding the right person makes a big difference and Ive no doubt theres many crap PTs out there.</p> <p>@ SRT<br /> I use the quartermile pure gym. it does the job<br /> nothing fancy but theres enough equipment to do what you need<br /> <u>however</u> in some ways they really need to refurb the gym,as its a poor comparison to the new Edinburgh West one that opened last week,with regard to the state of the machines etc</p> <p>heres an image of how busy the gym is</p> <p><a href="http://s63.photobucket.com/albums/h160/custards_xbox_mods/bike%20crash/?action=view&amp;current=puregym.png"><img src="http://i63.photobucket.com/albums/h160/custards_xbox_mods/bike%20crash/th_puregym.png"></a> </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86128 Sat, 29 Sep 2012 20:11:39 +0000 Cyclingmollie 86128@http://citycyclingedinburgh.info/bbpress/ <p>Uberuce: "if you're Tom, it can be your intern"</p> <p>Intern no longer, he got promoted to head of HR. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86127 Sat, 29 Sep 2012 19:58:58 +0000 Uberuce 86127@http://citycyclingedinburgh.info/bbpress/ <p>I must admit to being very sceptical of personal trainers. Allow me to demonstrate why...</p> <p>1) Find something that resembles a witness. It can be a family member; flatmate; friend; passerby; if you're Tom, it can be your intern. Really doesn't matter.</p> <p>2) Say "I am a personal trainer."</p> <p>3) Congratulate yourself for having obtained all the qualifications necessary to becoming a personal trainer. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86126 Sat, 29 Sep 2012 19:41:34 +0000 Snowy 86126@http://citycyclingedinburgh.info/bbpress/ <p>Some great points in this thread, and it sounds like lots of experience!<br /> Min has a great point about convenience. For me, and I suspect anyone who's a bit pressed for time, the golden rule is that it doesn't matter what exercise you've got planned, whether it's the gym or anything else - if it's not convenient, you won't do it. It's absolutely got to fit in to your life.<br /> Furthermore, if a gym visit to you means spending the whole evening there, then you probably won't be there more than once or twice a week. Which means mediocre results, and probably no further results at all once you're past the first couple of months.</p> <p>Fitness is a funny thing. Every Personal Trainer will sit you down and help you work out what you want out of training. And that's often the first time people actually stop and think about it, beyond the initial desire to stop/reverse the upward trend in clothing sizes and be able to run for a bus without a coronary. General cardiovascular fitness is what most people aim for when they join a gym with the intention of 'getting fit'. Luckily, cyclists tend to be in pretty good cardiovascular shape (well, I'm getting there) so regular cycling alone gives a great starting point. Sadly a lot of people go into a gym, fail to build a good foundation, and get demotivated by a lack of any results.</p> <p>ARobComp lists some great exercises. There's loads you can do at home and in the park. But a possible reason for going to the gym is that quite a few of them offer free classes including interval/circuit/toning which are primarily just bodyweight exercises, and yes, you could do this training yourself, but crucially, at the gym, there is a PT to encourage you and get you through the session. Unless you're super motivated, you probably won't work as hard on your own. </p> <p>Of course, the gym may indeed have some big men staring in mirrors - they certainly exist, but they are usually only 5% of the people there. Are they off-putting? They probaly feel the same way about people like me in the circuits/kettlebells/spinning classes :-) </p> <p>Which sort of brings me to my main/final point. Once 'general' fitness gets to a certain level, it has to get become more sport-specific beyond that. And most people will not have a requirement to go to that sort of level.</p> <p>Eventually a choice has to be made about what type of further fitness you want. Cardiovascular endurance a specific period? Muscular speed? Muscular endurance? Muscular strength? Specific changes to body shape and size? Mitigate a specific injury? Or a combination of some of these? Choices have to be made since some of them are mutually exclusive - it depends what you want to do.</p> <p>Each to their own :-)</p> <p>PS. Kettlebells rock...<br /> PPS Also a lapsed squash player if anyone is in search of a game. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86119 Sat, 29 Sep 2012 17:07:20 +0000 Roibeard 86119@http://citycyclingedinburgh.info/bbpress/ <p>@SRD - I'm afraid I don't see the point of exercise for the sake of exercise, so have no sensible opinion here.</p> <p>I surprised myself, however, by discovering I enjoy squash - I play at the Pleasance at lunchtime and would be happy to play with you (I allow 1.5 hours away from the desk). No idea if that might count as the type of exercise you were hoping for, but between cycling and squash I appear to have made some difference to upper body muscles without having to consciously exercise!</p> <p>Robert </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86116 Sat, 29 Sep 2012 15:50:04 +0000 ARobComp 86116@http://citycyclingedinburgh.info/bbpress/ <p>Uberuce - quite right, we used them specifically as they're good for core stability and injury prevention, and also frankly because they are brutal and sometimes you want to pubish yourself because it feels good - Rule 10. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86115 Sat, 29 Sep 2012 15:22:57 +0000 Uberuce 86115@http://citycyclingedinburgh.info/bbpress/ <p>ARobComp's words are wise. On paper I'm not totally convinced by Superman/YWTA, but I freely admit I've never done them, so they might rock bells.</p> <p>My sister's a fan of the Wester Hailes outdoor gym. I've only ever ridden past it, but I could take the Union home for a more detailed look easily enough. I'm fairly certain I saw pretty tasty looking dip and chin stands with multiple grips.</p> <p>For home gymming, I've been tempted by kettlebells. They're light enough that my knees won't be troubled but because of their awkward centre of mass will require an adequate amount of welly to shift around. </p> <p>They're also immense fun to use, if one should be so foolish as to ask me. That's really the selling point for me; I'll happily agree with anyone who points out dips/chins/pressups are the most time and cost effective of upper body exercises, but I find them a bit dull. Well, apart from dips. I did love to tie a plate or two to myself and dip away.</p> <p>Chdot: kicking myself for not commuter-racing the Bullitt up MMW too. Kappers's speedo clocked me at a mere 8.5mph as we drew in, but I was shattered after Angle Park Terrace and hadn't had the coffee and cake that fuelled the 8-Freight run. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86113 Sat, 29 Sep 2012 14:03:08 +0000 chdot 86113@http://citycyclingedinburgh.info/bbpress/ <p>"the Meadows which is ideal both in terms of suitable furniture and being full of people doing eccentric things"</p> <p>Aye -</p> <p><a href="https://www.youtube.com/watch?v=HC8udFNg54w" rel="nofollow">https://www.youtube.com/watch?v=HC8udFNg54w</a> </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86112 Sat, 29 Sep 2012 13:53:20 +0000 chdot 86112@http://citycyclingedinburgh.info/bbpress/ <p>"Edinburgh has the parks too!"</p> <p>One recent addition is the 'adult equipment' at WH. </p> <p>Before that there was a 'fitness trail' on the Lochend Path - but it was made of wood and not looked after. </p> <p>I think such things are probably a good idea in the right place - but needs <em>revenue</em> budget to maintain or some sort of 'local ownership'. </p> <p>One thing I've always been interested is benches. More for walkers than cyclists - especially young children and older people. </p> <p>A simple 'destination' that will encourage some people to walk. Parks usually have them bet there are very few on the NEPN or Innocent. </p> <p>Unfortunately they end up like this unless looked after -</p> <p><a href="http://www.flickr.com/photos/chdot/8017069427/"><img src="http://farm9.staticflickr.com/8442/8017069427_e6043a641b.jpg"></a> </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86111 Sat, 29 Sep 2012 13:44:23 +0000 Baldcyclist 86111@http://citycyclingedinburgh.info/bbpress/ <p>Never saw the point of weights, they make you stronger / muscles bigger, but don't really do anything useful? Others may disagree.</p> <p>Always thought cardiovascular was the best type of work out, you enjoy cycling, why not try spinning classes?</p> <p>Boot camp / military training seems to be the 'fashion' exercise of choice just now. Not that that is a bad thing, did see a documentary on the benefits of military style back to basics training. People did tend to get fitter doing this type of training, than gym training in the doc.<br /> I know when I did my military training in my early 20s I was super fit, mind you that was a long time ago, I was 20kg lighter and wasn't asthmatic! </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86110 Sat, 29 Sep 2012 13:44:14 +0000 Min 86110@http://citycyclingedinburgh.info/bbpress/ <p>The Pleasance is great but if it is not convenient you won't go. Quartermile is full of big men staring in mirrors. </p> <p>A pull up bar and some adjustable dumbells at home are also great but it is whether you would really be able to use them when you are at home. If you are at a gym no-one will be pestering you to come and look at this or do that.</p> <p>If you go jogging at lunchtime you may be able to use street furniture for upper body work as you go round. Pressups using a lowish wall to put your hands on. Tricep dips on railings. Pull ups on a suitable tree branch. You will get stared at so either a complete disregard for what anyone thinks or a colleague who would be willing to come with you would be best. I guess you would be running round the Meadows which is ideal both in terms of suitable furniture and being full of people doing eccentric things. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86107 Sat, 29 Sep 2012 13:30:02 +0000 LaidBack 86107@http://citycyclingedinburgh.info/bbpress/ <p>Monetising exercise of course. Once you have people in a location you can sell more stuff. but... See lots of people doing the military training in Meadows. A desire to keep fit out of doors will continue. Edinburgh has the parks too! </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86105 Sat, 29 Sep 2012 13:21:10 +0000 crowriver 86105@http://citycyclingedinburgh.info/bbpress/ <p>I put this down to all the Leni Riefenstahl style shots in the media of lycra clad, muscle bound athletes' bodies. </p> <p>Unsurprisngly after seeing all these toned bods fetishised everywhere, folk want to get 'ripped'. Where do you get that look if you're not an Olympic athlete? The fitness industry has the answer.</p> <p>Gyms always make me think of this:</p> <p><a href="http://www.80svideos.tv/play.php?vid=158" rel="nofollow">http://www.80svideos.tv/play.php?vid=158</a></p> <p>Folk who drive everywhere don't want to get cold and wet which is what happens if you cycle, jog or run cross-country, right? </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=8544#post-86103 Sat, 29 Sep 2012 13:15:26 +0000 ARobComp 86103@http://citycyclingedinburgh.info/bbpress/ <p>As someone who trains 3-6 times a week the short answer is - you just gotta make time for the gym if that's what you need.<br /> Machines etc are ok but they tend to isolate muscle groups which unless you're recovering from things, is not great.</p> <p>I prefer plyometric/bodyweight exercises in general.<br /> There are things you can do at home for back, chest and neck etc. I use lots of variations of pushups including<br /> 1) wide arm (back)<br /> 2) hands close together elbows out (chest and shoulders)<br /> 3) hands at shoulder level elbows by side (shoulder/rotator cuff)<br /> Do the above but with feet raised, or with your arms up on a box or something<br /> Even if you can't do many just set a number you can do, Call that a "set" do 3x sets 3 times a week, every week add another repetition to your set etc</p> <p>Pull ups - You can buy pull up bars that fit to door frames.<br /> You can again use various rotations to help<br /> 1) wide arm forward grip<br /> 2) arms shoulder width apart forward grip<br /> 3) as above with reverse grip<br /> 4) variations on the above. </p> <p>You might not be able to do pull ups at first but that's fine too. You can start by jumping a little to help you get up there and then lower yourself down as slowly as you can. this will start to build the muscle you need. Again set reps etc.</p> <p>You can buy (lightish) weights and start doing repetitions of over head push presses, bicep curls, various rotator cuff exercises.</p> <p>Supermans. Lie face down with arms at right angles, as if you're superman.<br /> Raise your legs, arms and head off the floor and try and hold it for a few seconds. Do sets of 10. </p> <p>YWTA's - face down, arms stretched - hold a small weight (some cutlery/water bottles/whatever) in your hands. Set your phone to beep every 10 seconds. Superman as above and try and hold it with your hands in the Y position, (arms outstretched), move to the W position (arms like you're doing the gun show), NExt the T position (arms perpendicular to the body), 10 seconds, finally A - this is the rest position =- hands down by your hips.<br /> This is tough, try and do if for one rep (try and keep your legs off the ground for the whole thing) We used to do it quite a few times in one go but I wouldn't recommend that!</p> <p>Basically for less than 1/2 an hour a day when you get home from your commute/before you leave/whenever you'll see results quickly.<br /> Investment -<br /> Gym = £30 a month<br /> or<br /> Some weights - £40<br /> Door frame bar - £25</p> <p>PLEASE NOTE - this is something that works for me - I've no idea if it'll work for you. I've been trained by professionals (first in a sailing team, then as a sports team member doing "sports fitness conditioning", finally by my trainer for injuries) but this doesn't make me one of those people that now thinks I'm a trainer. I would recommend going to a personal trainer for a few sessions and learning what you can do at home to help you.</p> <p>TL:DR read the above if you want to know what works for me, you can do stuff at home that's good. </p>