Exercise/Fitness Log

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jacob
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Re: Exercise/Fitness Log

Post by jacob »

@bryan - Of course there are studies :geek: What else would people with sports degrees be doing? :mrgreen: As far as I understand, the debate between static and dynamic is still ongoing. I, therefore, conclude that it's similar to dieting in what works best for some people is not what works best for others. I see far more instances of static stretches than dynamic these days ... but I do remember it being the other way around 30 years ago.

What seems to have changed is that flexibility is no longer considered an absolute positive good (in the more is better sense) but rather something that must be optimized for one's sport or physical lifestyle for lack of a better word. Stretching routines, overall, seem more idiosyncratic and autobiographic than scientific. Every sport and every trainer seems to have a different idea.

Most sedentary humans tend to be stiff as a board and would universally benefit from being able to touch their toes (or be able to at least see their toes from a standing position :roll: ), but it's debatable whether being able to do a full split helps rather than hurts the safety of, say, an offensive lineman. Strength (over the full range of motion) must be considered along with flexibility insofar you want to use it for more than just contortion. Otherwise => Injury!

If you think of muscles as rubberbands on opposing sides of whatever bone (e.g. quads on the front, hamstrings on the back), then more flexibility translates into looser rubberbands. A looser opposing band means faster motion because there's less resistance from the opposing side. Very useful for kicks and punches. (Reason why fighters talk about being muscle bound---an undesired quality). Also running. BTW, this is also mental/neuron dependent.

A tighter band, however, means you can preload or load up tension. Think of winding up to throw a ball. If the muscles involved here are too loose, you won't be throwing as hard. However, be too tight for a "requested" range of motion---say when falling on your ass---and that's when tear happens.

Scott 2
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Re: Exercise/Fitness Log

Post by Scott 2 »

This is an interesting podcast, where two yoga instructors talked about all the damage over stretching has done to them:

https://www.jbrownyoga.com/yoga-talks-p ... ill-miller

Often the people doing fancy stuff were flexible to begin with. Many of the "best" yogis are former dancers - skilled at making the shapes from day 1.

SustainableHappiness
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Re: Exercise/Fitness Log

Post by SustainableHappiness »

@Scott 2. I appreciate that you quoted "best". Akin to Jacob's comments on the idiosyncratic nature of stretching, my biggest hurdle to enjoying yoga (and therefore getting the most physical and mental benefit from it) was seeing that my exercise is necessarily different than yours (or hers or his) exercise because my body is different.

Weirder/harder poses do not necessitate more benefit. The same as reading harder/weirder books does not necessitate more benefit.

My wife was a student at the canadian national ballet school when she was younger. Me doing yoga beside her is like a chunk of mud sitting beside a snowflake in terms of aesthetics, but if she feels unchallenged and bored by the exercise and I feel like I am friggin' Gumby meets Ghandi after 30 minutes, who did it "best"? Therefore she modifies her moves and I grunt and try to sit cross legged comfortably...

Scott 2
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Re: Exercise/Fitness Log

Post by Scott 2 »

Agreed, making the shapes simply offers a context for teaching/practice of the yoga.

I went through a lot of pain chasing ideals before I understood.

I always sit on a bolster now. It's much easier on my hips and back. Cross legged, I also tuck a block under each knee.

jacob
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Re: Exercise/Fitness Log

Post by jacob »

Scott 2 wrote:
Sun Dec 03, 2017 1:08 pm
Agreed, making the shapes simply offers a context for teaching/practice of the yoga.
Brilliant point! This is similar to martial arts where practicing techniques serve as a training aid. A black belt means that one has learned all the training aids and can therefore begin to develop as a fighter.

Peterharrison
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Re: Exercise/Fitness Log

Post by Peterharrison »

There so many term include in it, but here is the list of some Exercise/Fitness Logs which i personally do.
Fluid Intake
Variety Adds more life
Hit Workouts
Self-Motivation

andyz
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Re: Exercise/Fitness Log

Post by andyz »

I work out at least 5 days a week. I do an average of 30 min of cardio (running, stair master, elliptical, or a combination), plus weight lifting per day. I have days where I lift chest/triceps, back/biceps, shoulders, and legs, though I've cut down on legs because that's a really easy muscle group for me to build up. I also do ab exercises (plank intervals, crunches, Russian twists, etc) at least 3 days of the week. My schedule is busy, though, so if I need a break or only feel like lifting or only feel like doing cardio one day, I don't force myself. Like today I ran just over two miles outside and nothing else and I'm good with that. I don't use any apps.

thegnocks
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Re: Exercise/Fitness Log

Post by thegnocks »

I've heard that some people come to the crossfit for the first time because they give up some of the participants' shouts :D
https://stylufka.pl/elementarz-koreansk ... -po-kroku/
Last edited by thegnocks on Thu Jun 13, 2019 1:35 pm, edited 1 time in total.

oldbeyond
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Re: Exercise/Fitness Log

Post by oldbeyond »

I'm beginning to see some progress in my lifting. It feels like I have been doing it "forever", but when I actually think about my history, it's been a lot of fits and starts and few periods where I've actually managed to hit the gym even twice a week. So the lack of results were really the expected outcome. I'm determined to not lose my progress this time, so I guess this is my accountability.

My latest bout is roughly a year old, with a couple of months break this Christmas. That made me lose some momentum, but not too much strength/body mass.

Currently at (in kg):

Deadlift 5 5 5 at 115
Squat 5 5 5 at 50 (only recently started with them due to previous knee problems, going very slowly)
Bench press 5 5 5 at 55
Military press 5 5 5 at 42
Barbell row 5 5 5 at 70
Chins 7 7 5 at bodyweight (around 78)

At least I'm stronger than I've ever been before ;)

mustafayacoob
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Re: Exercise/Fitness Log

Post by mustafayacoob »

Exercise and fitness log that is very important in our day to day life. It takes them prediction out of it and maximizes the results of everything you do because when you keep a fitness journal everything you do has a purpose. Keeping an exercise journal can also help to: ... Gain a better understanding of exercise habits, helping you to troubleshoot and make changes. Plan exercise rest days.

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny »

I broke my foot in July and I'm transitioning out of the boot now. I've been lifting and using a stationary bike. I prefer the treadmill but I have to ease my foot back into things so I'm stuck on the bike for a while.

I use a vintage (80s) Raleigh Record on a Kinetic stand I bought from someone here. I like that set up, but after a while the seat really hurts me in all the wrong places. I've tried putting a towel on it but it doesn't help much.

Is there a trick to making the seat more comfortable? I don't want to buy a different seat since I'll mostly use the treadmill when I'm able (although maybe I'd use the bike more if it wasn't so uncomfortable).

Laura Ingalls
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Re: Exercise/Fitness Log

Post by Laura Ingalls »

jennypenny wrote:
Thu Sep 19, 2019 8:45 am
I broke my foot in July and I'm transitioning out of the boot now. I've been lifting and using a stationary bike. I prefer the treadmill but I have to ease my foot back into things so I'm stuck on the bike for a while.

I use a vintage (80s) Raleigh Record on a Kinetic stand I bought from someone here. I like that set up, but after a while the seat really hurts me in all the wrong places. I've tried putting a towel on it but it doesn't help much.

Is there a trick to making the seat more comfortable? I don't want to buy a different seat since I'll mostly use the treadmill when I'm able (although maybe I'd use the bike more if it wasn't so uncomfortable).
Real bike shorts are your friend.

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny »

Ugh, I was afraid of that. There goes what little dignity I had left ...

Laura Ingalls
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Re: Exercise/Fitness Log

Post by Laura Ingalls »

jennypenny wrote:
Thu Sep 19, 2019 11:05 am
Ugh, I was afraid of that. There goes what little dignity I had left ...
I bought a pair of pearl imuzu (not sure if I spelled that right) bike shorts on clearance that came with a little detachable skirt. I think it actually looks cute on my 50 something BMI of 26 self. While I haven’t biked a ton as a result I have enjoyed way more and had some fun outings with my biking centric family members.

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny »

Thanks LI. I found them (pearl izumi).

I've been looking at the shorts. I'm tall and need a longer inseam/rise so I looked at ordering mens shorts instead of women. Does anyone know ... is the padding in the same places on mens bike shorts as womens?

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny »

jennypenny wrote:
Thu Sep 19, 2019 12:22 pm
Does anyone know ... is the padding in the same places on mens bike shorts as womens?
I went to a sporting goods store to check ... no, they do not have padding in the same places. Mens shorts won't work for me.

jacob
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Re: Exercise/Fitness Log

Post by jacob »

Real bike shorts are the next best thing after clipless pedals on a roadbike.

Shorts padding is gender specific---also different brands have different ideas about patterns. There are also baggy/casual cycling shorts with inlays. Longer ones mostly make sense for colder weather, otherwise, stopping above the knees is best. Some like bibs, some don't. Skirts and even dresses also exist :o E.g. https://www.nashbar.com/louis-garneau-i ... 1?v=605271 ... seems a bit gimmicky though?!
Some (typically more expensive and intended for triathlon) come with removable liners.

Be aware that some sizes might be "skinny European" or calibrated to riders ... like what would be an American L could be a XXL Italian biker.

Soreness is due to too much saddle pressure. This can be relieved with a bigger saddle, a lower gear, or putting more power into the pedals (going faster in the same gear), or occasionally standing up in the pedals. A lower gear is worse for the knees and more power requires being in better shape. That's the core of the issue. A standard roadbike is not going to be very comfortable at <15mph. A racing saddle is too small/hard. Above 15mph, your legs begin to take much of your weight off the saddle.

wheatstate
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Re: Exercise/Fitness Log

Post by wheatstate »

JennyPenny,

I would confirm bike fit and try a couple saddles. Saddles have come a long way since the 80's when your bike was produced. We now have gender specific options.

If you can connect with local female riders, you can get expert saddle opinions. Bell Helmets and Trek Bikes are sponsoring local women advocates across the country to lead women's rides. Bell Helmets is called Bell Joy. Trek's is out of their Trek Brand bike shops. Many cyclists have tried different saddles and might have an extra to loan. Some shops do loaner programs on saddles because it is so personal. Shops can also have a bucket of take-off saddles at a good price when a new bike buyer immediately bought a different saddle.

Bike fit can also make a saddle more comfortable. Many beginner cyclists have the saddle too low, so they are comfortable at a stop sign. I get to ball park saddle height by sitting on the bike and putting my heels on the pedals. When I pedal, I want my legs fully straight without my hips rocking. Hips rocking = saddle too high. Legs not straight = saddle too low.

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Ego
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Re: Exercise/Fitness Log

Post by Ego »

Sorry to hear about your foot. Who did you kick?

Most bike shops sell gender specific padded underwear. Wear them under any short or skirt. They're way cheaper than regular cycling shorts.

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jennypenny
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Re: Exercise/Fitness Log

Post by jennypenny »

:P

I've discovered that I draw the frugal line at buying used exercise shorts. I ordered a new pair. I checked the size chart carefully so hopefully I can get my fat american ass into them.

@wheatstate-- Thanks for the suggestions. I had someone knowledgeable check the seat height for me. Part of the sudden issue is that I can't lift my butt off the saddle while I ride yet because it would be too much pressure on my foot. Before, I would let my butt hover over the seat which was much more comfortable (except for that one time I fell off but we won't talk about that :oops: ).

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