shiftwork and exercise

[dobbo]

Whats the secret, sport is out of the question due to work commitments

Gym's are not open at odd hours when I get home from work and I'm not going to work stinking

Walking around the block with the dog just isn't enough

Are there any fit people on the forum and are they shiftworkers?

[Blknight.aus]

Whats the secret, sport is out of the question due to work commitments

Gym's are not open at odd hours when I get home from work and I'm not going to work stinking

Walking around the block with the dog just isn't enough

Are there any fit people on the forum and are they shiftworkers?

My exersize is taken care of by my job but Ive used the following when IVe been on wierdo shifts...

Walking to the shops after parking as far away as practicable
riding to the public transport
getting on and off 2 stops from where I need to
doing a set of reps of pushup, squats and situps prior to and after each rest break.

Ive got some others but they require you to be able to stop work for about a minute at a time based on how often you do stupid things swear or walk past a certain point.

[JohnE]

Hey dobbo,
depends on what your into and what turns you on, f you like walking the dog, walk further that around the block,
if you like running ( if man, or woman , was meant to run they'd have four legs.) go for a run,
get a bike and ride to work, your near a beach get a surf ski and go for a paddle.

Anything that increases your heart rate can be classed as exercise.



john

[rangieman]

Simple , get of ya chair and stay away from the forum :whistling:

[googe]

Whats the secret, sport is out of the question due to work commitments

Gym's are not open at odd hours when I get home from work and I'm not going to work stinking

Walking around the block with the dog just isn't enough

Are there any fit people on the forum and are they shiftworkers? alot of the big gym's will give you a key for after hours training a mate used to do that,what hours do you work?

Greg


:burnrubber:

[uninformed]

a good skipping rope costs about $15. just keep at it untill you can skip at a good rate for 10 mins.

then you can turn it up buy skipping as hard as you can for 3 mins have a 30 sec brake and do over for about 6 -9 rounds.

alot of good exercises can be done at home with a basic bench and free weights.

go to a personal trainer and get them to do a program and show you the correct techniques. then check in about every 6 weeks.

stay fit stay well.

i know shiftwork sucks ass but you just need to train your mind to get into a routine

serg

[dobbo]

Simple , get of ya chair and stay away from the forum :whistling:

I am not on a chair, I try and exercise as much as possible but with working 2.5hrs from home on top of a rotating roster plus little kiddies


there is only 24hrs in the day, I have tried the sleep on train bullshyte and spend the remaining 10hrs of the day doing productive things, but I am seeing myself...................

well any suggestions, a kayak would be great but I cannot look take kiddies on a Kayak

[dobbo]

a good skipping rope costs about $15. just keep at it untill you can skip at a good rate for 10 mins.

then you can turn it up buy skipping as hard as you can for 3 mins have a 30 sec brake and do over for about 6 -9 rounds.

alot of good exercises can be done at home with a basic bench and free weights.

go to a personal trainer and get them to do a program and show you the correct techniques. then check in about every 6 weeks.

stay fit stay well.

i know shiftwork sucks ass but you just need to train your mind to get into a routine

serg


I'll be doing this I think

[abaddonxi]

Catch the train to work and walk the whole way.

:D

Cheers
Simon

[landyfromanuthaland]

Ah, whats excercise? I have heard that 20 mins walking around the clothes line is all u need, this is all fine if u have a hills hoist, if u have one of those stretch me out lines it could prove a problem, shiftwork and excerise unfortunately dont go hand in hand but there is no doubt a way for u to sleep and stay fit

[MickS]

Dobbo

Get into interval training. Be it bikes/running etc. Makes a huge difference. Avoid gyms, rip off. Get a spin bike, and do 3 to 4 sessions per week, in the comfort of your own home.

5 minute warm up. then 20 minutes going at 8 seconds flat out then 12 seconds easy pace then continue for 20 minutes, then warm down for 5. When u get some cardiovascular fitness going, start doing endurance rides doing 40 minutes at 80 - 120 rpm, including warm up and warm down. Get some bike knicks and a gel seat, an mp3 and forget the world for 40 minutes.

[abaddonxi]

Ah, whats excercise? I have heard that 20 mins walking around the clothes line is all u need, this is all fine if u have a hills hoist, if u have one of those stretch me out lines it could prove a problem, shiftwork and excerise unfortunately dont go hand in hand but there is no doubt a way for u to sleep and stay fit

Ah, come on, who can walk around a hills hoist? If I'm out there for twenty minutes I'm going to be swinging.

Cheers
Simon

[MrsMcRover]

:eek: Exercise?? I walk from car to my chair, my chair to the coffee, from the coffee to my chair , then my chair and the car :eek:

[abaddonxi]

:eek: Exercise?? I walk from car to my chair, my chair to the coffee, from the coffee to my chair , then my chair and the car :eek:

Flippers!:D

Sorry
Simon

[MrsMcRover]

:wasntme:
Flippers!:D

Sorry
Simon


Almost...:Rolling::Rolling::Rolling::Rolling:

No Serious note. Just walking more does wonders....

[Blknight.aus]

to save you the effort of getting spin bike right off I just happen to have an adaptor do hicky that will let you mount any bike on a roller frame..

now that I have finally gotten the clearance from the docs to start pushing my legs properly I no longer need it and your welcom to borrow it to see how you go with riding.

[rovercare]

Hard work....Firewood, gardening, shoveling, digging holes, drinking:angel:, go help you mates, how's your garden, house need renovating, just stop being lazy and you'll be fine;)don't sleep so much:o

I work a 2x12 roster, so got a fair idea:D

[Slunnie]

Whats the secret, sport is out of the question due to work commitments

Gym's are not open at odd hours when I get home from work and I'm not going to work stinking

Walking around the block with the dog just isn't enough

Are there any fit people on the forum and are they shiftworkers?
I'm lucky. My work has an olympic pool, and gym, tennis courts, basket ball courts, fields and the 2-300 acres is surrounded by bush which makes a good running circuit or we take a quick drive down to homebush and ride the bike circuits. Because of all of these facilities.... I come home and exercise my fingers using the keyboard. :(

Oh, and no I'm not a shift worker... when I'm awake then I'm at work - except school holidays.

[Redback]

I'm lucky. My work has an olympic pool, and gym, tennis courts, basket ball courts, fields and the 2-300 acres is surrounded by bush which makes a good running circuit or we take a quick drive down to homebush and ride the bike circuits. Because of all of these facilities.... I come home and exercise my fingers using the keyboard. :(

Oh, and no I'm not a shift worker... when I'm awake then I'm at work - except school holidays.

We can't all work in the riches school/community in the world:p

I had a teacher fall asleep at the blackboard mid writing of a maths assignment once, funny as:D

Dobbo can't help with the exercise, closest i've been to exercise is this thread:angel:

Baz.

[MrsMcRover]

We can't all work in the riches school/community in the world:p

I had a teacher fall asleep at the blackboard mid writing of a maths assignment once, funny as:D

Goes to show you how stimulating it was :p

[Disco Steve]

I go mountain bikeing at night after work with lights on the bike. Lots of fun...:D but scary as ****!!!!!!!

[Dave110HardTop]

well any suggestions, a kayak would be great but I cannot look take kiddies on a Kayak
Yes you can.. :-) Well, depending on the number of ruggies.

Get a 2 person boat and you can carry one kid easily. Theres also the option of a Canadian canoe (open), and theres quite a few fully open kayaks now available. You can (and should) get child size PFD's.

I do a bit of work with our schools program from time to time, and we get under 10's in boats with no issues. Little buggers tend to pick it up so quickly its embarrassing.

To honest, for sustainable fitness, you need to find an activity you enjoy.. then its not a chore you do to keep fit, its something you do because you want to.

There are some sports that are played at odd hours also...

cheers

Dave

[Rayngie]

Nothing like an MTB ride around Manly Dam at night..brilliant fun..get round the track as quick at night now as during the day!

How about a fitness ball and some lessons on how to use it properly?, get a hell of a work out with one of those if someone shows you how....and can do it at work.

[p38arover]

I can spell "exercise"

Ron

[hiline]

I can spell "exercise"

Ron

i cant even read that word Ron :D:D;)
never mind spell it :p

[dobbo]

I can spell "exercise"

Ron



and I can drink coffee


Doesn't help the gut though

[dobbo]

a good skipping rope costs about $15. just keep at it untill you can skip at a good rate for 10 mins.

then you can turn it up buy skipping as hard as you can for 3 mins have a 30 sec brake and do over for about 6 -9 rounds.

alot of good exercises can be done at home with a basic bench and free weights.

go to a personal trainer and get them to do a program and show you the correct techniques. then check in about every 6 weeks.

stay fit stay well.

i know shiftwork sucks ass but you just need to train your mind to get into a routine

serg


Took your advise ie the rope of shame and laughter

[Datt]

Exercise is deffinately part of keeping weight down, but I find being cautious of my calorie intake is also very important. I tend to graze due to shift work, which can increase your calorie intake by alot without you realising. And although you might be eating all the low fat stuff, you will be surprised by what the sugar intake is, and by how much more than a portion size you are having.

To summarise:

Energy In < Energy Out = Weight loss

[Relay]

Clean? Good hard scrubbing of the bathroom floor on hands and knees normally makes for a good workout. And it has the added bonus of keeping the missus happy!

[dobbo]

Clean? Good hard scrubbing of the bathroom floor on hands and knees normally makes for a good workout. And it has the added bonus of keeping the missus happy!


Of course you are assuming I don't allready do this

And one knows what happens when one assumes doesn't one.

[Blknight.aus]

I write up a thread on it... :)

[twitchy]

Simple... how big are the kids?? If they are small enough you can put them in a peddle car & tow them with a rope, my old man used to run 5 miles with me in tow.... Kept him fit.
Simple stuff like push ups sit ups chin ups work wonders, buy a skipping rope, one of the best cardio work outs you will get.

[ellard]

Hi there

I work in the mining Industry as an Emergency Services, we work 12 hr shifts 4 days on 4 off etc.......

Durring this time we are give axcess to the gym, as long as we are not busy.

All the best

Wayne
We