Exercise/Fitness Log

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny » Sat Apr 04, 2015 5:20 pm

A study that says that exercise, not diet, has more impact on weight as we age.

Haven't most studies up to this point said the opposite?

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny » Sun Apr 12, 2015 4:46 pm

The good: After a couple of false starts, I'm finally cleared for running. I went for my first real run today (as in not mostly walking or constantly telling myself "just 2 more minutes" LOL). It wasn't long, but it felt good. I figure another week of testing the waters, and then I'll go back to my usual schedule of speed/easy/moderate/farleks/easy/long/rest. I've been lifting, too, but nothing organized. I'm going to start a 3-day split routine tomorrow. I'll do it twice a week with bag work and swimming/surfing on the seventh day as soon as it warms up enough.

The bad: I got up the nerve to get on the scale. I've gained 32 lbs since the first surgery on my leg 2 1/2 years ago. It's from a combination of not exercising regularly (for various reasons), not keeping my carb count low enough, and sitting at my desk for longer periods now that I'm writing more. I'm going to address all three issues immediately and hopefully get the weight off by the end of the summer. I want to do it now because it's so much easier to eat healthfully and exercise during the warmer months.

The ugly: My bloodwork. I was diagnosed with celiac 18 months ago. I'm very careful with my diet, but my GI track hasn't healed enough and I have some problems from malabsorption. I battle anemia and other deficiencies like B12 constantly. I go back and forth between injectable treatments and trying to treat it through diet alone. So far, no luck. It's not all bad, though. Eliminating gluten has significantly improved a lot of my other symptoms. Even my scleroderma symptoms have improved. My psoriasis, which I've battled since I was a teen, is almost completely gone. That alone is a miracle. I had it so bad that I used to get it in my eye sockets (which is as painful as it sounds).

I can't wait until DNA testing advances enough to show us how best to eat and exercise. I was a vegetarian for 9 years, and my scleroderma progressed the most during that time. I thought I was doing a good thing, and instead I was unwittingly poisoning myself with too much gluten and other foods like certain nuts and beans. We're all wired differently, and I can't wait until genetic testing can reveal a person's optimal diet and exercise plan.

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Chad
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Re: Exercise/Fitness Log

Post by Chad » Mon Apr 13, 2015 6:00 am

@jenny
That's a long road. Glad you're finally back at it.

Agreed on the DNA testing. I've been toying with idea of getting my DNA and blood tested. DNA tests aren't as informative as they could be, but there are a few things I would like to know (Do I have the APOE4 gene?, etc.).

The blood tests would be a couple times per year and would give me a baseline for future tests, while allowing me to see what lifestyle choices do to my blood work. I don't like using the general population baselines.
Last edited by Chad on Mon Apr 13, 2015 8:33 am, edited 1 time in total.

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GandK
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Re: Exercise/Fitness Log

Post by GandK » Mon Apr 13, 2015 8:14 am

Wow, Jenny. Congrats on running again! That must feel good. :-)

+2 on genetic test advancement. My mother's family has genetic autoimmune problems, and we all manifest them differently. It would be nice to have a better idea of where each of us should focus.

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Re: Exercise/Fitness Log

Post by henrik » Mon Apr 13, 2015 8:57 am

jennypenny wrote:I figure another week of testing the waters, and then I'll go back to my usual schedule of speed/easy/moderate/farleks/easy/long/rest.
That's a pretty intense schedule. Do you have a time/distance/pace goal in mind?

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny » Mon Apr 13, 2015 1:21 pm

@henrik--I was running 45-50 miles/week when I had to stop. I was using a similar schedule to what I posted. The rest day varies because there is always a day each week that other commitments keep me from running, so that ends up being my rest day. Plus, the fartlek and speed days are shorter runs. The fartleks are interval training and the speed day is a shorter run at race pace.

My goal now is to get to 20 miles running/week, then start training for a half I want to run in the fall and a full (my first) over the winter. My doctor thinks I'm nuts, but the more he tells me to find another sport, the more I want to prove him wrong. :P

edit: To be clear. I was running 45-50 miles/week when I had the first surgery. I got back into running after the 6-month recovery and (I think) I was up close to 30 miles/week when I fractured my leg (that story is in this thread somewhere). More time off. Ran last summer and started training again. More surgery last fall. ... yada yada. My point being that I feel like I'm starting from scratch but I do have a base. And I'm getting really good at restarting. :D

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Re: Exercise/Fitness Log

Post by henrik » Mon Apr 13, 2015 2:41 pm

@jp I'm inclined to agree with your doctor:) 50 miles and 6 days per week feels like pro marathoner or ultra level training to me. I've always been a minimalist in my training schedules though and I think recovery time is underrated in modern training philosophy. What seems to work best for me is 3-4 times per week and a max mileage of around 60 km / 40 miles per week in the period around weeks -10 to -3 before a marathon.
I am in no way criticising your plan though, I'm very much aware that training preferences and requirements are very individual. Good look with the plan and I hope you'll get to follow through without another interruption. Do you have a time goal in mind for the half and the full?

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny » Mon Apr 13, 2015 3:11 pm

henrik wrote:Do you have a time goal in mind for the half and the full?
Not really. At this point, I just want to finish, and finish without walking ... or falling ... or having a panic attack ... or getting into a fight with another runner (all things I've done).

I can handle the running. The fracture was from tripping on the treadmill (I know :roll: ), but the surgeries were unrelated.

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Re: Exercise/Fitness Log

Post by henrik » Mon Apr 13, 2015 4:42 pm

Long distance running seems like an obvious "cultural" fit for the crowd on this forum, I've wondered why it doesn't get discussed more often, not even in the journals.

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Re: Exercise/Fitness Log

Post by jacob » Mon Apr 13, 2015 5:31 pm


DSKla
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Re: Exercise/Fitness Log

Post by DSKla » Mon Apr 13, 2015 7:53 pm

@henrik I find that distance runners usually fall into one of two categories. The "Yay! I did it!" Who runs a marathon somewhere between 4-6 hours, and then the really serious distance crowd who either runs a sub 3-hour marathon, or a sub 24-hr ultra (for 100 milers). I think the vast majority of runners fall into the first category, while I'd expect the folks to whom ERE appeals to fall into the small minority of the second category.

Besides the fact that I feel very strongly about other methods of training, marathons have never appealed to me because of the fact that 10,000 people can run one on a given day. Many of them have never exercised except to ramp up their running. I work with a lot of people who've done it, but can't walk straight or lift a 55lb weight overhead. It strikes me as an everybody-gets-a-trophy test of fitness.

I have a lot of respect for people who try to win marathons, or finish ultras, which are a whole other animal. Given how much time and energy those people have to devote to training, I'd think ERE would be a light jog in the park.

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Ego
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Re: Exercise/Fitness Log

Post by Ego » Wed Jun 10, 2015 2:09 am

I like incorporating music into my workout in this way...

https://www.youtube.com/watch?v=41N6bKO-NVI
and
https://www.youtube.com/watch?v=hVBZDicz-pc

Anyone have any suggestions?

George the original one
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Re: Exercise/Fitness Log

Post by George the original one » Wed Jun 10, 2015 9:33 am

Sampling, again, my retirement lifestyle and it does wonders for my fitness...

Gardening and firewood cutting/splitting (mostly arm/back activities), then hiking/fishing (legs/balance activities). All of it combines for well-rounded muscles. Side-benefit is that I'm not compelled to eat, so keeping proper weight is soooo much easier.

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Re: Exercise/Fitness Log

Post by jacob » Sat Jun 20, 2015 12:36 pm

A confluence of theanimal briefly mentioning it in a post and DW having free access after getting on the 21DayMakeOver, I tried out the Insanity program (a 60 day DVD program by Shaun T (of Hip-hop ABS fame, yikes!), similar to P90X but more cardio-oriented).

I've always been rather dismissive of aerobics, so my first attempt was done in regular clothes with beer in hand for hydration. I only lasted half way through. This was after spending 1-2 hours each day either running or cycling with Spinervals. It's not exactly like I'm weak. Since I'm generally impressed with people who completely crush me, I picked up a copy on ebay for $50.

Just finished the first month(*) and it's working for me. In terms of workout autobography, I respond well to high intensity power moves. Not very well to strength workouts and decently to pure aerobics although I don't like to have "runner's body".

(*) I'm now faster/more on than some of the team but I fear I'm comparing my week 4 to their week 2.

In short, it's a 40 minute interval workout without weights that's heavily focused on lower body stuff (lots of different squats) with some push ups usually in the context of burpees. Usually, an exercise is done for either 30 or 60 seconds and they come right after another w/o breaks for 3+ minutes. Then there's a 30 second break. Then it's repeated, typically 3 times. Sometimes there's no break but rather a lower intensity instead. In general, the 40 minutes divides into 9 minutes warm-up, 2x5 minutes of stretching, 22 minutes of HIIT, and a total of about 4 minutes of breaks total.

The program is 3 days on followed by 1 recovery workout followed by 2 days on followed by 1 rest day each week for 4 weeks. Then one recovery week. Then 1 additional month of more intense workouts which I'll get to in a week.

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GandK
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Re: Exercise/Fitness Log

Post by GandK » Mon Jun 22, 2015 7:56 am

It's 8:51 on a Monday morning, and G and I are in the car with the kids, heading for a week of camping in Wisconsin.

We just drove past a guy on a bicycle. He was soaked in sweat. His eyes were closed, arms straight out to the sides, and he was grinning. He looked radiant. Literally the happiest human I have seen in months. I wanted to turn the car around and go thank him for being so happy, and for expressing it so fully, because it made me feel happy too.

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Re: Exercise/Fitness Log

Post by jacob » Fri Jun 26, 2015 6:59 pm

Just finished the Insanity "recovery week". Piece of cake. Unlike Month 1, this was 1 minute on, 20 seconds off type of stuff... I fear Month 2. Starts Sunday. Looking for a cheap Asylum deal on eBay.

I can now maintain a [wide] squat position for 150 seconds w/o suffering. Eat yer hearts out relative wimps, haha! ;-P

Onwards and upwards ... per aspera ad astra or some such, yo!

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theanimal
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Re: Exercise/Fitness Log

Post by theanimal » Sat Jun 27, 2015 1:46 am

Nice to see that you're doing insanity. That's my favorite workout program. The first couple weeks of month 2 is going to kick your ass :D

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Re: Exercise/Fitness Log

Post by jacob » Mon Jun 29, 2015 10:17 pm

Day 2 of Month 2. I am humbled. Crazy! :shock:

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Ego
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Re: Exercise/Fitness Log

Post by Ego » Thu Jul 02, 2015 2:25 am

http://well.blogs.nytimes.com/2015/07/0 ... tness-age/

Older athletes can be much younger, physically, than they are in real life, according to a new study of participants in the coming Senior Olympics. The study found that the athletes’ fitness age is typically 20 years or more younger than their chronological age, providing a clear inspiration to the rest of us to get out and start moving more.

Fitness-age calculator.
https://www.worldfitnesslevel.org/#/

Someone should make a calculator to combine this with a Myers-Briggs and SWR calculator to make an ERE score.

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Chad
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Re: Exercise/Fitness Log

Post by Chad » Thu Jul 02, 2015 6:36 am

Interesting article. I wonder how they get the baselines for a "36" year old, etc. in the calculator?

The one thing that always bothers me about stuff like this is they only focus on half of the fitness equation. They only measure the aerobic side. They never measure the anaerobic/strength side. How fast are they sprinting? How much can they power clean? Squat? etc. Most of the older people I see running appear to have decent cardio, but move and look like they could barely get themselves out of a chair. What good is having a great heart if you can't do anything with it (and vice versa)?

The ERE calculator would be amusing.

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny » Thu Jul 02, 2015 7:09 am

Loved that test, especially since I ranked much younger than I am. That never happens. :P

I agree it's not all about cardio, although I do think the ability to perform cardio implies a certain level of fitness. Any test of overall fitness should probably test things like how fast a person can get up off of the floor or get into the back seat of a car. The best test of youthfulness is probably whether a person can fall down and get back up. During exercises like suicides, my son's coach will holler out math, vocab, and history questions to see if they're fit enough to be able to think while exercising. I've always liked that test, too.

-----------

I dodged another bullet this week, so I'm ready to start training. The running has been going well. Frankenleg is holding up and only buckles on me occasionally now. I have a new treadmill and it's helping. I hate to admit it, but the gadgetry on the treadmill and the fitbit help me keep going. I'm aiming for a November half. I'm going to spend the next few weeks building a solid base, and then I'll do a 12 week program leading into the race. I have no goals other than to run the entire race (no walking) and finish in the time allotted. I'm one of those "finishers" ;)

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Re: Exercise/Fitness Log

Post by black_son_of_gray » Fri Jul 03, 2015 7:38 am

There is an cultural obsession with youth. But you can't actually get younger, only maintain young characteristics.
Maybe it's better to frame it the other way: It's the absence of maintaining decent cardiovascular performance that ages a person above and beyond their chronological age. Otherwise it makes sitting on our butts all day seem 'normal', and people who move around consistently are seen as freaks.

Sure an in-shape 50 year old can probably run circles around an out-of-shape 25 year old. But I wouldn't call the 50 year old special - I would say the 25 year old has the fitness level of a 60+ year old. Not to say that the 50 doesn't deserve kudos for being consistently active to decades... just that we should shoot for that to be normal.

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Re: Exercise/Fitness Log

Post by sky » Fri Jul 03, 2015 5:52 pm

Does anyone have a recommendation for a heart rate monitor?

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny » Fri Jul 03, 2015 7:25 pm

I've always used a Polar. My doctor said he's using a fitbit charge HR now and he likes it. I have a charge, but not an HR, and I like it.

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GandK
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Re: Exercise/Fitness Log

Post by GandK » Fri Jul 03, 2015 9:07 pm

The Up3 has a heart rate monitor that isn't fully implemented yet... so don't get that. Jawbone's advertising on that product is sneaky. They're supposed to make it fully functional in the next few months. You know how those things go, though. Just an FYI.

I have an Up2 (same device but no HR), and I love it. It's a shame they can't get their act together on the HR stuff for the 3.

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