Exercise/Fitness Log

Health, Fitness, Insurance, ...
User avatar
Chad
Posts: 3769
Joined: Fri Jul 23, 2010 3:10 pm

Re: Exercise/Fitness Log

Post by Chad » Mon Sep 14, 2015 9:17 am

Ego wrote: While walking or riding around Ubud I would count the single females and males. Not the locals, just the foreigners. The ratio was always about 75% female to 25% male. And most people are healthy. The book and movie Eat-Pray-Love showed the West that Ubud is a place where single females can go without being harassed. And so they come in droves. Single ER guys (or ER women interested in finding other women open to adventure) take note.
Wouldn't that be harassment if I hit on them? :)

User avatar
Ego
Posts: 3806
Joined: Wed Nov 23, 2011 12:42 am

Re: Exercise/Fitness Log

Post by Ego » Mon Sep 14, 2015 6:10 pm

It is interesting to see how the lopsided ratios flip the dynamic entirely.

jacob
Site Admin
Posts: 8952
Joined: Fri Jun 28, 2013 8:38 pm
Location: USA, Zone 5b, Koppen Dfa, Elev. 620ft, Walkscore 73
Contact:

Re: Exercise/Fitness Log

Post by jacob » Sat Oct 17, 2015 4:10 pm

I took a month long break since finishing Insanity in which I just did a few workouts per week (mainly Fast&Furious and a couple of the Month 1 + a few spinervals). Resting pulse dropped suggesting some previous overtraining. BF% went back up a bit.

Last week I started on Insanity Max:30. So far so good. (My shoulders are DOMS killing me as I type this.)

In terms of intensity, this feels like month 3 in terms of stepping up similar to how month 2 felt compared to month 1 (see post above). The exercises are gnarlier (more stupid human tricks involving more motion/coordination, but I' getting used to picking them up faster); and there are practically no breaks. Post exercise soreness appears almost immediately after a few hours akin to clubbell or kettlebell density training. The good news is that workouts all only last 30 minutes which I greatly appreciate. Month 2 took almost one hour each every day ... which is a lot considering the HIIT nature---almost a 1000kcal total burn. Max:30 is just HIT... there aren't really any intervals left. Also, there's practically no stretching. The warmout is part of the workout and thus you just kinda scale into it.

In my opinion, this system works great until the point where one maxes out. After that it feels like efficiency goes down a lot because there are no 30 seconds to recover. Compare doing burpees for 3 minutes followed by a 30 second break and then repeating. You might last a few rounds. Then try just going all out until you fail. Then start again. The first run is great. The subsequent ones get more and more pathetic. Of course this pushes the body a lot more even if the total reps are ultimately fewer.

Interestingly, while Insanity was mainly limited (for me) by muscular endurance, Max:30 is mainly limited (for me) by aerobic capacity. Which is new, and weird, and pathetic. Also nonstrategic, since aerobic capacity is one of the few age-dependent markers :?

I'm happy to note that I'm somewhere in the middle of the cast this time. Last time, I was near the bottom when I began. Of course there are always a couple of superhero[in]es.

jacob
Site Admin
Posts: 8952
Joined: Fri Jun 28, 2013 8:38 pm
Location: USA, Zone 5b, Koppen Dfa, Elev. 620ft, Walkscore 73
Contact:

Re: Exercise/Fitness Log

Post by jacob » Sun Oct 18, 2015 2:09 pm

As a proxy measure for the frequency of flailing limbs intensity ...

30 minutes of Max:30 records as ~3000 steps.
55 minutes of Insanity records as ~2000-2500 steps.

User avatar
Ego
Posts: 3806
Joined: Wed Nov 23, 2011 12:42 am

Re: Exercise/Fitness Log

Post by Ego » Sun Oct 25, 2015 3:56 am

This morning we did the Bali International Triathlon & 5K. I did the sprint tri and Mrs. Ego the 5K.

I had reserved a tri-bike but somehow the reservation got lost in translation so I ended up borrowing a folding bike from a nice Indonesian woman who overheard my plight. While the bike was way too small for me and more suited for commuting to school, I was happy to have it and made the best of a less than perfect situation.

Mrs. Ego kicked ass in the run once again. She was the second woman overall. I have to admit, I think I get more pleasure out of seeing her win than I would had I won myself.

In triathlons the organizers write your age on the back of your calf for all to see. I was passed on the bike by a guy with the number 69 scrawled on his leg. When he passed I yelled, “I’m giving it everything I got and I’m getting passed by a #&$%@#$ 69 year old". He immediately sped up and left me in the dust. I eventually caught him near the end of the run and we crossed the finish line together.
jacob wrote:
Look at the healthy outliers that you know/are aware of.

Then do what they do. Adopt their behavior.
I sat with him after the race and we talked about what he does. He said he is a persistent mother %#@#&! and he refuses to use his age as an excuse or as a way to inflate his accomplishments. Interesting guy.

Image

1taskaday
Posts: 333
Joined: Wed Dec 04, 2013 11:45 am
Location: England

Re: Exercise/Fitness Log

Post by 1taskaday » Mon Oct 26, 2015 3:46 pm

Often wonder Ego if you keep a blog or record of your and your wife's adventures/travels on a blog ...would love to read about them.

User avatar
Ego
Posts: 3806
Joined: Wed Nov 23, 2011 12:42 am

Re: Exercise/Fitness Log

Post by Ego » Mon Oct 26, 2015 9:45 pm

Thanks for asking. PM sent.

User avatar
jennypenny
Posts: 5191
Joined: Sun Jul 03, 2011 2:20 pm
Location: Stepford USA

Re: Exercise/Fitness Log

Post by jennypenny » Wed Oct 28, 2015 2:49 am

That's awesome, Ego.

I've added yoga to my routine to help with balance and flexibility. No offense to anyone who enjoys yoga, but I really struggle with how boring it is. I'm going to stick with it for now. It might help if I wore headphones so I couldn't hear the snap, crackle, pop of my joints as I did it. It would also help if my dog didn't try to lie down on the mat with me.

I think part of the problem is that I like to feel, I don't know ... wrecked, I guess, after working out. Do you know what I mean? Yoga is supposed to make me feel rejuvenated (which is does), but that's not nearly as satisfying. *sigh* I have issues. :(

User avatar
Chad
Posts: 3769
Joined: Fri Jul 23, 2010 3:10 pm

Re: Exercise/Fitness Log

Post by Chad » Wed Oct 28, 2015 7:14 am

jennypenny wrote: I think part of the problem is that I like to feel, I don't know ... wrecked, I guess, after working out. Do you know what I mean? Yoga is supposed to make me feel rejuvenated (which is does), but that's not nearly as satisfying. *sigh* I have issues. :(
I completely agree. I like to feel spent after a workout. If my body isn't telling me "that's enough!" then it doesn't feel like a workout. I used to have to sit down for 10-15 minutes after a leg workout just to be able to climb the stairs to leave the gym. And, yes, I'm sure I over train now and then.

User avatar
jennypenny
Posts: 5191
Joined: Sun Jul 03, 2011 2:20 pm
Location: Stepford USA

Re: Exercise/Fitness Log

Post by jennypenny » Sun Nov 01, 2015 11:12 am

Still no running :( OTOH, another clean workup. It's been a while since they plucked anything out of me. Fingers crossed that I've finally turned the corner.

I'm doing ok exercising. Work's been crazy busy, but the Christmas rush for self-pubbers is about over so I can get back to my normal routine. I also had some work done on the house (new driveway, new sewer line) that interrupted my routine as well.

It's hard for me to exercise without firm goals in mind. I think that's why I like running so much. Incremental increases in weights or decreases in body measurements are good but don't give me the same mental boost as a PR in mileage or time. I need to work on that. I haven't seen anything in the Best way to measure health/wellness thread that's caught my eye, either. Nothing my doctor measures is going to help me. I look like a 90yo former junkie on all of those tests. The one measurement I've started taking daily because of that thread is my resting heart rate.

I'll give it two more months, and then I'm going to try running again.

----

I'm trying to mix up my music a bit. I added some newer stuff to the playlist like ...

Elle King Ex's and Oh's (GTOO--you might like this one)
Kongos Come with me now
Daniel Rateliff's S.O.B. (my boys pointed that one out to me because it reminded them of me :oops: )

And I tried playing slower rock music like Rival Sons Open My Eyes over the other stuff when doing yoga and it helped.

jacob
Site Admin
Posts: 8952
Joined: Fri Jun 28, 2013 8:38 pm
Location: USA, Zone 5b, Koppen Dfa, Elev. 620ft, Walkscore 73
Contact:

Re: Exercise/Fitness Log

Post by jacob » Sun Nov 01, 2015 1:53 pm

jennypenny wrote: It's hard for me to exercise without firm goals in mind. I think that's why I like running so much. Incremental increases in weights or decreases in body measurements are good but don't give me the same mental boost as a PR in mileage or time.
Do you mean incremental increases in workout weights as in "the weight used for 3 sets of 10"? Yeah, I get that ... but it's easy to find alternatives. The density training I do with weights can easily be translated into PRs in points. E.g. how many clean&press can I do in 10 minutes? This can be a weekly test aside from the density progression.

The Max:30 I currently do has one write down the time of first failure (judged by the honor system) e.g. 16:27 for each workout. Since there are several different workouts, there's a PR associated with each. This can be highly motivating. BTW, the Max:30 has a low-impact modifier for everything.

User avatar
theanimal
Posts: 952
Joined: Fri Jan 25, 2013 10:05 pm
Location: Gates of the Arctic
Contact:

Re: Exercise/Fitness Log

Post by theanimal » Tue Dec 08, 2015 2:15 am

Day 14 of Insanity. 2nd Fit test

Day 1 Day 14

Switch Kicks- 115 (1 kick is 1rep) 130
Power Jacks-60 63
Power Knees-102 103
Power Jumps-41 57
Globe Jumps- 11 12.5
Suicide Jumps- 17 21
Push Up Jacks- 36* 53
Low Plank Oblique- 41 (2 knees is 1 rep) 45


Very pleased. Improvements across the board. Had no issues with stopping this time unlike the first time on the push up jacks (because of sprained wrist). It also helped that there were a number of small things over the past 24 hours that have irritated me quite a bit. That provided some great fuel for the fire. :twisted:

Having been through Insanity a few times, I know the moves well. It does not appear to take too long for me to get back into solid form. My numbers on Day 1 and Day 14 now would smoke the numbers from my first time through Insanity. I have those around somewhere...I'll need to look for them. Anyways, on wards and upwards.

User avatar
Chad
Posts: 3769
Joined: Fri Jul 23, 2010 3:10 pm

Re: Exercise/Fitness Log

Post by Chad » Tue Dec 08, 2015 1:11 pm

@JP
Love the Kongos.

User avatar
jennypenny
Posts: 5191
Joined: Sun Jul 03, 2011 2:20 pm
Location: Stepford USA

Re: Exercise/Fitness Log

Post by jennypenny » Tue Dec 08, 2015 6:27 pm

I'm struggling with goals. It's hard to have more than one without short-changing them both. Do you think it's worth it to rotate between goals regularly? Like spending three months on getting faster, three months getting stronger, three months on endurance, and then three months on flexibility and new skills? I wouldn't ignore the other three categories for 9 months of the year, but I would only focus on drastic improvements in one at a time. Maybe it could be shortened to two month intervals? I'd probably add a break with a fast between each interval.

@Chad -- Cool. Something else to add to the list with football, beer, and MMA. :D

jacob
Site Admin
Posts: 8952
Joined: Fri Jun 28, 2013 8:38 pm
Location: USA, Zone 5b, Koppen Dfa, Elev. 620ft, Walkscore 73
Contact:

Re: Exercise/Fitness Log

Post by jacob » Mon Dec 14, 2015 2:15 pm

Just started month 2 of Max:30. Initial performance with the new month was shameful as usual.

It's funny how every new month is like a punch in the face to the thought that I thought was in pretty good shape.

I'd estimate them as follows in terms of [my] perceived hardness:

Running 10k: 80%
Insanity month 1: 100%
Insanity month 2: 200%
Max:30 month 1: 250%
Max:30 month 2: 350% (it's as if you set out to do a 10k and conk out with a DNF after 8 minutes, more or less.)
Insanity Asylum: ???%

I need to pull out some physiology graphs to see if the age excuse really is valid. In particular whether max BPM and VO2max do go down with age. I'm definitely finding that I simply can't follow the program without overtraining. Month 1 took me two months to get through and I DNS'ed on 25% of the planned days.

User avatar
jennypenny
Posts: 5191
Joined: Sun Jul 03, 2011 2:20 pm
Location: Stepford USA

Re: Exercise/Fitness Log

Post by jennypenny » Mon Dec 14, 2015 5:05 pm

jacob wrote:I need to pull out some physiology graphs to see if the age excuse really is valid. In particular whether max BPM and VO2max do go down with age.
It does, but it should be a gradual tapering. If you feel like you've hit a wall, or you're losing capacity at a rate you can actually feel/see, it's time for a physical. Something as minor as anemia can have a significant effect on your VO2max.

jacob
Site Admin
Posts: 8952
Joined: Fri Jun 28, 2013 8:38 pm
Location: USA, Zone 5b, Koppen Dfa, Elev. 620ft, Walkscore 73
Contact:

Re: Exercise/Fitness Log

Post by jacob » Mon Dec 14, 2015 5:11 pm

I'm not losing capacity as much as I'm punching above my weight and not progressing as fast as intended. The commercial "two month plan" might be a 3 or 4 month plan for me. I can still smoke my age group. We'll see what happens in 4-8 weeks. I'll probably finish this one, start Asylum, and make yet another whiny post about how "hard" this stuff is.

Jack Jones
Posts: 17
Joined: Wed Jul 15, 2015 4:16 pm

Re: Exercise/Fitness Log

Post by Jack Jones » Tue Dec 15, 2015 10:14 am

Just started this program:

https://www.fourmilab.ch/hackdiet/e4/exercise.html

I'm in decent shape already, but I'm finding it hard to run with the days being shorter. Going forward I'll either do the above or go running every day.

enigmaT120
Posts: 883
Joined: Thu Feb 12, 2015 2:14 pm
Location: Falls City, OR

Re: Exercise/Fitness Log

Post by enigmaT120 » Wed Dec 16, 2015 2:03 pm

Jack Jones wrote:Just started this program:

https://www.fourmilab.ch/hackdiet/e4/exercise.html

I'm in decent shape already, but I'm finding it hard to run with the days being shorter. Going forward I'll either do the above or go running every day.
Ditto on the short days. The reason for the season is nigh -- Dec. 21 is the solstice. I am trying to avoid driving in the dark as I can't see well enough, so it's not easy to just get home before dark. I don't mind running in the dark much, but not up in the woods where I live. I lift weights more (OK, I soloflex) in the winter, and do Taekwon Do forms for about 45 minutes in place of running. And I'm still bicycle commuting when I can.

User avatar
theanimal
Posts: 952
Joined: Fri Jan 25, 2013 10:05 pm
Location: Gates of the Arctic
Contact:

Re: Exercise/Fitness Log

Post by theanimal » Fri Apr 15, 2016 7:51 pm

I just finished month 1 of Insanity Max 30 today. Youth is on my side and I did not have the same problems with the first month as Jacob ;) . It's definitely much harder than Insanity, but my body quickly adapted into it. During the last week of month 1 (this past week), I was able to complete 2 of the workouts without maxing out (i.e. going for the full 30 min w/o a point of failure). So I'm pretty happy with that. I'm looking forward to month 2.

I like this so much better than regular Insanity. The warm up and cool down is short and there is practically no stretching. You basically jump right into it.

jacob
Site Admin
Posts: 8952
Joined: Fri Jun 28, 2013 8:38 pm
Location: USA, Zone 5b, Koppen Dfa, Elev. 620ft, Walkscore 73
Contact:

Re: Exercise/Fitness Log

Post by jacob » Sat Apr 16, 2016 8:52 am

Good work! I'm actually just 1 week ahead of you into Month 2 now. I've had to restart Month 1 several times because of colds and flus and simply being exhausted and DNSing, so the first month actually took me 5 months. I'm wondering if I'm at the point where I'm overworking it and lowering my immune system or whether I've just been unlucky. That's a real thing, so that would mean that I'm getting too old for this level of intensity :(

In any case, I'm far from completing the 30 mins w/o maxing. I've increased the Month 1:Cardio from about 11 minutes to 18:27.

My weak spot in Insanity was strength-endurance, but for Max:30 it's definitely VO2max.

User avatar
Chad
Posts: 3769
Joined: Fri Jul 23, 2010 3:10 pm

Re: Exercise/Fitness Log

Post by Chad » Sat Apr 16, 2016 5:58 pm

jacob wrote:That's a real thing, so that would mean that I'm getting too old for this level of intensity :(
Getting old sucks. This is the last year is the first time I've really noticed it. Takes me and extra day or two to recover from heavy a leg day. Of course, it doesn't help I sit all day for my job.

User avatar
jennypenny
Posts: 5191
Joined: Sun Jul 03, 2011 2:20 pm
Location: Stepford USA

Re: Exercise/Fitness Log

Post by jennypenny » Mon May 02, 2016 12:44 pm

From NYT ... After ‘The Biggest Loser,’ Their Bodies Fought to Regain Weight Contestants lost hundreds of pounds during Season 8, but gained them back. A study of their struggles helps explain why so many people fail to keep off the weight they lose.

From the article ...
The results, the researchers said, were stunning. They showed just how hard the body fights back against weight loss.

“It is frightening and amazing,” said Dr. Hall, an expert on metabolism at the National Institute of Diabetes and Digestive and Kidney Diseases, which is part of the National Institutes of Health. “I am just blown away.”

It has to do with resting metabolism, which determines how many calories a person burns when at rest. When the show began, the contestants, though hugely overweight, had normal metabolisms for their size, meaning they were burning a normal number of calories for people of their weight. When it ended, their metabolisms had slowed radically and their bodies were not burning enough calories to maintain their thinner sizes.

Researchers knew that just about anyone who deliberately loses weight — even if they start at a normal weight or even underweight — will have a slower metabolism when the diet ends. So they were not surprised to see that “The Biggest Loser” contestants had slow metabolisms when the show ended.

What shocked the researchers was what happened next: As the years went by and the numbers on the scale climbed, the contestants’ metabolisms did not recover. They became even slower, and the pounds kept piling on. It was as if their bodies were intensifying their effort to pull the contestants back to their original weight.


It's an interesting control group because they lost the weight through diet and exercise (not just diet) which included a significant amount of strength training. I also thought the dramatic decrease in leptin was interesting. I've never been a fan of weight-reduction surgery (or any 'optional' medical procedure to be honest), but further reading suggests that surgery, as opposed to diet and exercise alone, has much better long-term results. I didn't know that.

jacob
Site Admin
Posts: 8952
Joined: Fri Jun 28, 2013 8:38 pm
Location: USA, Zone 5b, Koppen Dfa, Elev. 620ft, Walkscore 73
Contact:

Re: Exercise/Fitness Log

Post by jacob » Mon May 02, 2016 3:06 pm

Hmmm ... I'm not convinced that the Biggest Loser loser strategy is very intelligent from a health perspective. Clearly that [BL] strategy is optimized for TV more than anything else. Take a bunch of untrained obese ppl who like to eat and have them undergo elite-level training volumes while on a starvation-diet in order to lose 100-200 pounds over the course of just a few months all the while the producers are tempting them with cakes and other "challenges". What could possibly go wrong? :?
Mr. Cahill set a goal of a 3,500-caloric deficit per day. The idea was to lose a pound a day. He quit his job as a land surveyor to do it.

His routine went like this: Wake up at 5 a.m. and run on a treadmill for 45 minutes. Have breakfast — typically one egg and two egg whites, half a grapefruit and a piece of sprouted grain toast. Run on the treadmill for another 45 minutes. Rest for 40 minutes; bike ride nine miles to a gym. Work out for two and a half hours. Shower, ride home, eat lunch — typically a grilled skinless chicken breast, a cup of broccoli and 10 spears of asparagus. Rest for an hour. Drive to the gym for another round of exercise.
Dude is exercising 7 hours a day on a diet of egg whites, toast bread, chicken breast, broccoli, and asparagus that I guesstimate to be between 1000 and 1500 kcal per day. He's working harder than a 24 year old NFL player while eating less than a concentration camp victim. No wonder that his metabolism reacts the way it does. The body wants to live!!

I feel sad for those participants whose metabolism was screwed over for the sake of good TV but I doubt they are very representative of general weight-loss strategies/healthful living strategies (e.g. compare to weight watchers, ... ).

It seems reasonable that it should take about as much work/time to take the weight off as it took to put it on. That is, if one overeats by 200kcal/day (gaining 20 pounds of weight per year) and under-moves by 100kcal/day (a 20 minute walk) (gaining 10 pounds of weight per year), then much like financial debt, that needs to be paid back using proportionate response such as under-eating 100kcal/day and over-moving by 200kcal/day. This would then take off 30 pounds over a year. This also means that it would take a decade to lose 300 pounds. That certainly wouldn't make for good TV but it seems like a reasonable time frame.

User avatar
Ego
Posts: 3806
Joined: Wed Nov 23, 2011 12:42 am

Re: Exercise/Fitness Log

Post by Ego » Mon May 02, 2016 9:39 pm

Dragline wrote:... intermittent hypoxia (going hard until you can't breath as the subject does) is one of the catalysts for autophagy that we talked about elsewhere. I think I need to start doing that and see what happens.
I've been swimming a lot lately and purposely doing half-lenghts of 4-stroke per breath rather than my normal 3-strokes to induce hypoxia and autophagy.

I've also got the pull-ups back to the high 30s. Shooting for 40 on a regular straight bar by June. I realize I can do more on the non-straight-bar pull-up station at the gym because I can wrap my thumbs around the end of the bar. Grip strength is still my nemesis.

Twenty-four years ago I damaged both ankles playing basketball and hadn't touched a ball since. A few weekends ago I wandered into the gym and jumped into a pickup game. I was surprised at how fast some of the skills came back. I'm only 6' tall, 160lbs and got stuck covering one of the big guys 6'5", 250. I had fun pushing him around :lol: (getting pushed around) but I felt like I did okay, all things considered.

Post Reply