Exercise/Fitness Log

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jacob
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Re: Exercise/Fitness Log

Post by jacob » Tue May 03, 2016 1:27 pm

Finished Max:30 today!

I went from 13:26 on the test to the full 30:00 minutes, so that worked out as promised. I felt 75% spent at the end-point and could probably have gone further. Unlike theanimal I did not manage to max out a single work out during the time when I was doing them. If I blame age it means that I'm officially old, so I'm going to blame theanimal instead. Like, WTH dude ... relax, you make me look bad :D

As mentioned above, Max:30 is much harder than Insanity. This is accomplished by turning almost everything into a plyometric compound move. Max:30 is also more strength oriented than Insanity and it focuses a lot more on upper body work which is good because push-ups is one of my weaknesses(*). A lot of the sets are diminishing triangles (I'm sure there's a technical term for this) in which the next set is an easier exercise e.g. one goes from narrow to wide plyo pushups to narrow plyo to narrow to knees down narrow/wide to knees down slow to knees down holds.

(*) Due to studiously avoiding most chest exercises after reading that too much bench pressing eventually leads to saggy man boobs, which is why the original body builders (Steve Reeves era) avoided them. Not sure if that's true, but look at Arnold now. Anyway ... I'm pretty pathetic in that department and could barely pass basic Army requirements.

In comparing results, Max:30 resulted in much better cardio and added somewhat more body strength than Insanity---I note that Insanity already kicks ass compared to most other things. The almost constant soreness (from knees to rib cage) experienced in Insanity was a non-issue with Max:30. I didn't get as shredded as on Insanity likely because workouts were shorter and thus didn't burn upwards of 1000kcal/workout though they still caused enough muscle damage to leave me hungry all the time. Personally, I don't think the max-out strategy was effective for my level of initial fitness (which was still rather good). Initially Every workout felt like some sports-event where I went all out to the max point when then left the last 17-20 minutes in a hot mess of going to failure repeatedly. However, around week 6 when max times got into the 15-18 minute, it felt like I levelled up and the strategy started working for me. I could easily imagine a rookie maxing a 5 mins only to spend the last 25 minutes in frustration and not getting as much out of it compared to Insanity where one can jump in and out w/o pressure.

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cmonkey
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Re: Exercise/Fitness Log

Post by cmonkey » Tue May 03, 2016 2:16 pm

@jacob, So what's the list of things that you have completed ? (Max:30, Insanity, etc...) How many more left to do?

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FBeyer
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Re: Exercise/Fitness Log

Post by FBeyer » Tue May 03, 2016 2:48 pm

Great! Jacob is completing one tough exercise routine after the other, and I've had 14 days off of kettlebells because I slept funny on my shoulder and tweaked it in my sleep. I'm even thinking of starting all the way back from Program Minimum :oops:
FML

jacob
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Re: Exercise/Fitness Log

Post by jacob » Tue May 03, 2016 3:06 pm

@cmonkey - Insanity Asylum ... and maybe P90X to compare.

@FBeyer - Maybe your dreams or nightmares are more interesting than mine ;) :?

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Re: Exercise/Fitness Log

Post by theanimal » Tue May 03, 2016 3:54 pm

:lol: I'll take your blame.

Before I became a devoted follower of the Church of Shaun T, I started with Tony Horton. I've done P90x, P90X2 and P90X3. Totally different workout than insanity, obviously. It is much more strength focused, especially on the upper body. With P90X and P90X2 you'll be able to do a ridiculous amount of pushups and pull ups, though your cardiovascular level will decrease. I didn't find P90x3 challenging at all. Like Max 30, it was shrunk down to about 30 minutes and wasn't very challenging, at least for me. P90X2 requires more equipment, so I'd probably just recommend P90x.

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Re: Exercise/Fitness Log

Post by 7Wannabe5 » Tue May 03, 2016 4:02 pm

Jacob said: 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.
I think a faster, yet still moderate, approach could work. A 300 lb. person, unless completely sedentary, is already doing a good deal of strength training just hauling his own body around throughout the day. I would figure out what he would weigh if his muscle mass was a reasonable percentage of body mass, and lower his calories to that level. Then I would have him start on a program of daily moderate exercise towards total calories burned equaling his new dietary intake level. So, if new calorie level was 2400 per day, then goal might be steady improvement towards ability to hike 24 miles in one day. In terms of debt analogy, which I think is rather apt, my own personal calculation is that every lb. of fat I wish to lose is the equivalent of 10 hours work because walking 1 mile burns about 100 kcals and a moderate pace is about 3.5 miles/hr. If I can earn $20/hr at the margin then each lb. is the equivalent of $200 debt, so being 100 lbs. overweight would be the equivalent of having $20,000 in debt. If somebody who already had money wished to prioritize weight loss, they could simply quit their job and start walking for 8 hours/day. That's kind of what I did to finally get my post-baby weight off, but 100 lbs might be more daunting.

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Re: Exercise/Fitness Log

Post by jacob » Tue May 03, 2016 4:29 pm

After more or less abandoning the church of Troy Jacobson ("If you're gonna puke, puke to your right"/"You'll pass out before you die"), I think I've gonna stick with the church of Shaun T ("Dig deeper"/"You're not gonna die") for another few months. I'll try out the church of Tony Horton after building a pull-up rack out of 2x4s using kreg and mortise and tenon joinery. This would also be required for #asylum.

If anyone has some P90X DVDs they want to swap, let me know?!

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Re: Exercise/Fitness Log

Post by black_son_of_gray » Tue May 03, 2016 6:19 pm

jacob wrote: A lot of the sets are diminishing triangles (I'm sure there's a technical term for this) in which the next set is an easier exercise e.g. one goes from narrow to wide plyo pushups to narrow plyo to narrow to knees down narrow/wide to knees down slow to knees down holds.
Sounds similar in concept to drop sets.

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Re: Exercise/Fitness Log

Post by jacob » Tue May 03, 2016 7:40 pm

Yes, that's what it is.

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FBeyer
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Re: Exercise/Fitness Log

Post by FBeyer » Wed May 04, 2016 5:20 am

jacob wrote:@cmonkey - Insanity Asylum ... and maybe P90X to compare.

@FBeyer - Maybe your dreams or nightmares are more interesting than mine ;) :?
I'd trade some boring dreams for a functioning shoulder right about now.
Stressed the f... out and not exercising sucks.

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Re: Exercise/Fitness Log

Post by jennypenny » Wed May 11, 2016 7:20 am

Does anyone use minimalist gloves when lifting like these? https://rawwgear.com/buy/barehand-gloves/

I need gloves but I don't like regular gloves. I tried making them but they fell apart because I cut away too much of the glove and there wasn't enough left to hold it together. I don't want to tape (even though I like it) because it feels wasteful to throw away the tape every day.

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daylen
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Re: Exercise/Fitness Log

Post by daylen » Sun Jun 05, 2016 1:41 pm

I am really excited! Just finished my home gym, and I am very pleased with it. I though I would share with you guys.

Equipment:
  • Pull-up + dip station
  • Lots of resistance bands (flat and corded with handles)
  • Stationary bike (wanted one for a while now since the weather is often bad for running in the mid-west)
  • Exercise ball
  • Two hand grip exercisers (out grew first one)
  • Footbag (hand-foot-eye coordination)
The resistance bands are awesome. I use them to add resistance to my pull-ups, dips, and push-ups mainly. I got the stationary bike a week ago, and I have rode 5 miles nearly everyday. Great workout to wake me up in the morning while watching youtube videos.

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Re: Exercise/Fitness Log

Post by DeanPeacock » Tue Jun 14, 2016 5:03 am

How do you find gymnastics in a swimingpool?

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Re: Exercise/Fitness Log

Post by jennypenny » Tue Jun 14, 2016 2:55 pm

What are those mounts for using a bike inside called? My google-fu is failing me.

jacob
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Re: Exercise/Fitness Log

Post by jacob » Tue Jun 14, 2016 3:07 pm

@jp - Trainer or rollers. Trainers come with different kinds of resistance, friction, magnetic, fluid, ...

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vexed87
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Re: Exercise/Fitness Log

Post by vexed87 » Tue Jun 14, 2016 4:01 pm

and rollers can DIY'd, out of... rolling pins. :lol:

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Ego
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Re: Exercise/Fitness Log

Post by Ego » Tue Jun 14, 2016 4:16 pm


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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny » Tue Jun 14, 2016 4:36 pm

Ego wrote:Jenny, no rollers for you!
https://www.youtube.com/watch?v=HN1cuVRRRzM
For once, we are in complete agreement. :lol:

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny » Tue Jul 19, 2016 1:16 pm

Article on Dara Torres from 2012. It's all interesting, but what jumped out at me was this (emphasis mine) ...

She considers O’Brien her upper-body trainer. Knowles is the lower-body guy. The two have brainstormed to develop odd-looking exercises designed to cater to more than her physique. They say they also want to work out her brain. They believe neurological stimulation will help elevate hormone production. For that reason, she does nothing as simple as a biceps curl; involved, complex exercises, they contend, keep the mind active.

Ted Carrick, a chiropractic neurologist who worked with NHL star Sidney Crosby, videotaped Torres’s eye movements and determined that her eyes responded slowly to moving patterns. Her inability to focus efficiently, she was told, was essentially expending energy and making her tired.

Carrick sent her home with exercises designed to eliminate gaps in her perception. Since then, three times a day, she follows a red dot as it moves in a pattern across a screen.


Does that sound right? That would mean 'old school' exercises might not be doing enough. It also made me think that sports like tennis, or even cycling, were better overall workouts than something like running for the post-fertile crowd, as 7W5 would call us. I like simple and targeted, but maybe that's not enough? I have to look into this a little more. I always knew that brain games were good for keeping the mind fit. I guess I never thought about combining activities for a whole-body workout.

I'm sure you guys already know this. You're always way ahead of me on this kind of stuff.

---------

In other news, I'm running again. I feel GREAT. I'm trying to limit the running to avoid breaking frankenleg again, so I'm doing a 3-day rotation of hills/suicides, run, walk/cycle. I also build walk breaks into the runs so I can check in with myself to see how I'm feeling and watch my heart rate. I'm sticking to the time-restricted eating. I have a coffee pre-workout and one meal at lunchtime. I have tea before 3pm, and then nothing but water until the next day. My lab work hasn't budged much* but I can tell by the smell of my sweat and saliva that I'm detoxing a little. My treatments end next month, and then I have a full work-up scheduled in late September, so I'll know by then if the IF is affecting my blood work.

*My glucose and cholesterol have dropped, but they were pretty low anyway. My blood pressure, which has always been low, shocks every nurse who takes it. Half of them retake it because they can't believe I'm wide awake with pressure that low. OTOH, my anemia isn't improving as hoped, and one meal a day might be contributing to that. The anemia is bad enough that my heart rate is elevated and I have to wear a heart monitor, especially when exercising. It (the anemia) also makes me stupid and forces me to leave notes for myself everywhere which my family finds quite amusing.

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Re: Exercise/Fitness Log

Post by jennypenny » Thu Aug 18, 2016 8:32 am

Interesting short video from VOX that came in this morning's Roll Call The science is in: Exercise isn’t the best way to lose weight

Health is really three parts ... diet, exercise, and avoiding being sedentary. I suppose you could add a fourth to include avoiding destructive and risky behaviors.


I was at the doctor yesterday and the NP came in at the end to give me my new prescriptions. She reminded me to work on hydration and suggested I drink lots of gatorade. :roll: Why are health professionals still recommending that junk? I drink water and eat salted melon to combat dehydration. There are lots of healthier and more effective alternatives than gatorade.

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny » Fri Sep 02, 2016 3:34 pm

I have a cycling question. (I tried googling it, but I'm not sure I'm using the right terms.) In running, there is an optimal step count/minute regardless of how fast a person is running. Is there something similar in cycling? Is there a certain pace I should be aiming for on a nice long ride?

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Ego
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Re: Exercise/Fitness Log

Post by Ego » Fri Sep 02, 2016 6:11 pm

jennypenny wrote:I have a cycling question. (I tried googling it, but I'm not sure I'm using the right terms.) In running, there is an optimal step count/minute regardless of how fast a person is running. Is there something similar in cycling? Is there a certain pace I should be aiming for on a nice long ride?
Can of worms. :D

Revolutions per minute of the pedals is known in cycling as 'cadence'. Everyone has an opinion. I do better with an easier gear and higher cadence.

Here is a pretty good overview.

https://www.youtube.com/watch?v=-jh-5TYAtJI

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny » Sat Sep 03, 2016 7:11 am

I thought that guy was just riding his bike on the treadmill until he stopped pedaling. :lol:

Thanks for the link. I asked because I keep drifting back to my running cadence. and I wondered if that was best or just habit. I guess I'll play around with it.

I had to laugh at 177 bpm. I think my heart rate monitor would automatically dial 911 if my heart rate was that high for more than 30 seconds lol.

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Ego
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Re: Exercise/Fitness Log

Post by Ego » Thu Dec 29, 2016 8:18 pm

Last week one of the old guys at the gym crabbed his legs up the wall started trying to do handstands. He's a spry little guy, probably about seventy years old, but he's tough as an old nut and I was surprised how well he did. Of course, I asked him what he was thinking... a seventy-year-old doing handstands! He said he was a bit of an acrobat in his youth and since he was feeling good he thought he'd give it a go and see if he could still walk around on his hands. I had him give me some pointers and did okay.... not as good as him.... until I flopped over.

Today was round two. We both did better than the first time. He gave me a few more pointers. The plan, he says, is to slowly lay down the neuromuscular wiring as we are both strong enough to support ourselves. Once we get that we're going to walk around the room on our hands.

So, yeah, I am now in an ongoing handstand competition with a seventy-year-old. :?

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Re: Exercise/Fitness Log

Post by Farm_or » Thu Dec 29, 2016 9:43 pm

@jennypenny - like ego says, cadence or rpm should be over 100. There's an art to developing the perfect pedal stroke. The perfect stroke is powered 360'. A lot of cycling coaches recommend concentrating on the pull back part "like scraping dog crap off your shoes". That's a good beginning and learning the flywheel action of the higher cadence. The pros do a couple thousand miles of high cadence before loading their knees with the higher gears. Some use fixed gear bikes so they are not tempted to gear up before the knees can take it. Sorry for the long answer; I was a cycling fanatic

@ego. That's awesome trying to walk on your hands. I tried it for awhile but didn't stay with it long enough to to get past four steps.

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