Exercise/Fitness Log

[Ego]

That's awesome Ego! You still have a month to go, so I'm sure you'll be able to do it on the hard bar with no trouble by your birthday.

I hope you're right. It is amazing how much more difficult it is on a real bar... at least it is for me. I've really got to work on grip strength.

[jennypenny]

I had an ok week. I think the shakes I got last week weren't from the fasting but because I was coming down with a cold. I ran anyway this week. I even made it through my long run today despite too many golabki and Tilt-a-Whirl-type rides at a polish festival yesterday.

Does anyone listen to music when they work out? I'm always curious what other people are listening to. My usual fare is pretty hardcore, but I'm trying to add some milder stuff to slow my heartrate a little during my longer runs.

This week I added:
The Vines
"Ride" http://www.youtube.com/watch?v=KL_dI3GtB4o
"Get Free" http://www.youtube.com/watch?v=asOvnGHwtDU

The Hives
"Hate to Say I Told You So" http://www.youtube.com/watch?v=MCQ7VLoY7bQ
"Tick Tick Boom" http://www.youtube.com/watch?v=1M02bAWDFkI

New Politics "Yeah Yeah Yeah" http://www.youtube.com/watch?v=II0uqBUewD0

(always assume any music I post is NSFW)

[Ego]

Thanks for those. I'm going to use that Vines song in my class.

I use this mashup while rowing on the erg machine (https://soundcloud.com/mash-upa/dj-schm ... ck-of-ages) but I snipped out the slower part at the end.

Louis Lingg and The Bombs are the happiest angry anarchist band I know. Free Downloads
https://soundcloud.com/louis-lingg-and- ... a-mentuese
https://soundcloud.com/louis-lingg-and- ... s-mononoke
https://soundcloud.com/louis-lingg-and- ... ew-version

Every so often I find something interesting on Jamendo to download free
http://www.jamendo.com/en/

I found my paesani Talco there but they no longer have their music as a free download.
https://www.youtube.com/watch?v=UYvk_Lv-X8s
https://www.youtube.com/watch?v=T0PixuTybZo

[jennypenny]

Thanks. I grabbed that mashup for my ab work and Going Nowhere Fast for running.

Maybe I shouldn't admit this, but I use a DJ app on my phone or my kids' laptop w/mic to record songs off of my computer. It reminds me of when I was a kid and I used a casette player to record songs off of the radio.

Talco is cool.

[Chad]

Does anyone listen to music when they work out? I'm always curious what other people are listening to. My usual fare is pretty hardcore, but I'm trying to add some milder stuff to slow my heartrate a little during my longer runs.

This week I added:
The Vines
"Ride" http://www.youtube.com/watch?v=KL_dI3GtB4o
"Get Free" http://www.youtube.com/watch?v=asOvnGHwtDU

The Hives
"Hate to Say I Told You So" http://www.youtube.com/watch?v=MCQ7VLoY7bQ
"Tick Tick Boom" http://www.youtube.com/watch?v=1M02bAWDFkI

New Politics "Yeah Yeah Yeah" http://www.youtube.com/watch?v=II0uqBUewD0

(always assume any music I post is NSFW)

I alway have music for workouts:
- Audioslave - Don't Remind Me, Cochise, etc.
- AC/DC - almost anything they have done is envigorating
- Guns & Roses - anything on Appetite for Destructiin
- Drop Kick Murphy's - State of Massachusetts, etc.
- Pearl Jam - Corduroy,Alive, Even Flow, etc.
- Nirvana - Smells like teen spirit, Rape Me, etc.
- Foo Fighters - All My Life, etc.
- Rage Against the Machine - Testify,Guerrilla Radio, hard to find anything more envigorating
- Van Halen - Jump, Panama
- Stone Temple Pilots - Plush, Sex Type Thing, Tripp'n on a hole in an empty heart, etc.
- Live - Lightening Crashes, Shit Towne, I Alone, etc.
- Buckcherry - Out of Line

All purchased legally.

I don't want to slow my heart.

[jennypenny]

All purchased legally.

Most of my music is. Sometimes I can't get what I want, or I want to try something out to see if I like it before I buy it. Music is my biggest indulgence (I spend more on music than I do on clothing every year--by a lot!).

Almost everything on your playlist is on my lifting playlist (except AC/DC--never could get into them). I agree with you about Rage Against the Machine. Sleep Now in the Fire is a staple on my running list.

---------

It's a rest day for running, so I'm trying a yoga class this morning. Uh-huh...go ahead and laugh (at me, not yoga). We'll see how it goes. I'm skeptical of any exercise that involves putting your face to the floor and sticking your ass in the air.

[slimicy]

My workout playlist consists of:

All That Remains, Killswitch Engage, Amon Amarth, Between The Buried and Me, Parkway Drive, and The Black Dahlia Murder.

All great for my powerlifting routines

[sshawnn]

Appetite for Destruction will get you through about any workout.
I have my old timey Reebok studio cycle parked in front of the TV for some football games lately.

JP, how did yoga go? I have some limited experience with it. I have been thinking about incorporating the p90x yoga workout two times per week.

On a good roll this last week with a morning swim, several bike rides, and lots of outdoor activities.

Trying incorporate this http://www.youtube.com/watch?v=QUyMYHG_Vcg at least daily.

[jennypenny]

JP, how did yoga go? I have some limited experience with it. I have been thinking about incorporating the p90x yoga workout two times per week.

It really doesn't suit my personality. I guess because I was practically immobile for a couple of years, I want to move when I exercise. The stillness and the posing with no background noise except the sound of my joints cracking was hard to take.

All that said though, by the end of class I could turn my neck all the way to the right and the left, my shins weren't stiff anymore, and the perma-arch in my lower back was gone. I'm going to try and stick it out.

------

I can't believe that guy is almost 82. He looks fabulous. I love that he's smiling the whole time. Obviously really happy.

[Chad]

On a good roll this last week with a morning swim, several bike rides, and lots of outdoor activities.

Trying incorporate this http://www.youtube.com/watch?v=QUyMYHG_Vcg at least daily.

That guy is awesome, but just running a couple miles every day won't get you there. As he says, "go anaerobic" every day. What he is really saying, is try to improve yourself everyday, which means it has to hurt. You can't just breath a little hard. No such thing as maintenance exercise. You are either declining or improving.

[sshawnn]

jp, I think flexibility as we age will have us smiling more like Lew at 82.

That's right Chad. I have been trying to introduce at least one instance of going anaerobic no matter what exercise I am doing. Just as he says, he has a terrific base but the real difference for him is going anaerobic every day.

[Ego]

JP, how did yoga go?

It really doesn't suit my personality.

You might ask the instructor if you can choose the playlist...

http://www.theatlantic.com/health/archi ... ic/279341/

[jennypenny]

I could have written that article. My mind races when I don't have music blaring.

There was no music at all during the class. At first I counted mats, counted ceiling tiles, counted the number of words the instructor said. Then I moved on to number of short sleeves v. no sleeves v. long sleeves. Then the number of dots in each ceiling tile v. the surrounding ones. I finally started singing Seven Nation Army to myself, but twice the instructor had to tell me to stop tapping my foot. *sigh* I have issues.

I could make it work if she played classical music. Wagner and Beethoven were the first metal heads
http://www.dailymail.co.uk/news/article ... finds.html

[Dragline]

That video was interesting -- 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.

[Chad]

Interesting. This thread appears to be largely old timers. The majority of the other threads are all newer forum members with a rare old timer post here and there.

That video was interesting -- 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.

There was a Men's Journal article a few years back (I can't find any trace of it online, but I have the hard copy) asking if elite athletes should actually decline in their late 30's and early 40's. Based on the research they examined, the answer was actually a no. They found a very small decline, but not a large enough one to prevent an elite athlete from being elite.

The real reason most elite athletes decline, per the article, is lack of desire, which translates into not pushing themselves in workouts. They end up doing maintenance workouts, which never maintain. They end up slowly dropping off. No hypoxia = no improvement = slow decline.

I must admit I don't like the use of the term "hypoxia" for this, as it will cause many people to assume that running is the only way to reach this condition. This is not true. You should be struggling for breath after you finish lifting or you are not lifting hard/heavy enough.

The other key term the guy in the video mentions, but a lot of people skip over is "anaerobic." The main goal of exercise should be a hypoxic-anaerobic state. At least, that is what all the research is suggesting is the most beneficial.

As a side benefit, this also stimulates antitumor cytotoxicity:

http://www.ncbi.nlm.nih.gov/pubmed/21554245

[Dragline]

Well, I added a few minutes of sprinting to the end of the lifting this morning just to be sure I got winded!

I think the intermittency of hard exercise (as opposed to steady-state activity) may also be important. Mark Sisson preaches this -- he was a world-class runner into his thirties until his body broke down. Now he's like the most healthy 50/60-something you'd ever meet. His exercise program is based on intermittency and is fractal in nature. See:

http://www.marksdailyapple.com/action-i ... z2ebAM48tW

[Chad]

Well, I added a few minutes of sprinting to the end of the lifting this morning just to be sure I got winded!

We so rarely sprint as adults. It's actually quite fun. I would much rather do ten 40 yard dashes than 40 minutes of jogging...

You should easily be able to achieve the hypoxic-anaerobic state the guy was talking about with just compound lifts like squats, power cleans, deadlifts, pullups, etc. Even bench press can hit this state if done with enough weight. Though, most people don't enjoy lifting this way.

I think the intermittency of hard exercise (as opposed to steady-state activity) may also be important. Mark Sisson preaches this -- he was a world-class runner into his thirties until his body broke down. Now he's like the most healthy 50/60-something you'd ever meet. His exercise program is based on intermittency and is fractal in nature. See:

http://www.marksdailyapple.com/action-i ... z2ebAM48tW

Sisson is correct. Every elite professional trainer focuses on intervals. They should naturally occur with any type of anaerobic exercise done at the proper intensity.

[slimicy]

Well, I added a few minutes of sprinting to the end of the lifting this morning just to be sure I got winded!

I think the intermittency of hard exercise (as opposed to steady-state activity) may also be important. Mark Sisson preaches this -- he was a world-class runner into his thirties until his body broke down. Now he's like the most healthy 50/60-something you'd ever meet. His exercise program is based on intermittency and is fractal in nature. See:

http://www.marksdailyapple.com/action-i ... z2ebAM48tW

+1 to anything Mark Sisson

I went full Primal about 4 years ago and it's absolutely changed my life. Down 80lbs and from 36% bodyfat down to about 12-14% now. Still comfortably losing about 1% bodyfat every 6 months or so.

[Chad]

I went full Primal about 4 years ago and it's absolutely changed my life. Down 80lbs and from 36% bodyfat down to about 12-14% now. Still comfortably losing about 1% bodyfat every 6 months or so.

How closely do you follow the primal diet? It's something I've been moving towards.

[slimicy]

I eased into it slowly, but now I'm fairly strict. I don't eat anything containing gluten, HFCS, fake sweeteners, or Canola/vegetable oil. I also buy 1/4 cow from a friend's Pastured (mostly) grass-fed farm, and try to make sure my diet is at least 1/2 vegetables (by volume). Stuff like dairy and real dark chocolate are occasional treats. I only have beer once or twice a year, usually stick to wine or spirits.

Since I've started I've also been able to get my acne, eczema, non-alcoholic fatty liver disease, blood pressure, early onset arthritis, and gout all under control.