The Exercise Thread

[968rz]

Here's a good workout for people like me that need to easy into it. Starts easy but really does a great job of conditioning.
Workout Plans | Men's Health

[wdfifteen]

I'm searching for an exercise I can do. I can't do anything that involves flexing the toe joints in my left foot or bending my right knee. It seems I'm pretty much stuck with upper body work, which is boring and not very effective at burning calories. I have a weight machine and do butterflies and pull downs, but it is Sooo boring to do them for half an hour.

[kach22i]

That sounds very limiting.

A runner at the pool was wading in place, sort of doing the dog paddle. She said that she hurt her wrist recently, and this pool thing was helping.

A friend of mine claims that a sauna and or steam room which causes your heart to speed up because of the heat is almost as effective as cardio exercising and is often recommended for old people or people who have injured themselves.

[HHI944]

Originally Posted by kach22i

A friend of mine claims that a sauna and or steam room which causes your heart to speed up because of the heat is almost as effective as cardio exercising and is often recommended for old people or people who have injured themselves.

No, just no.
Sauna/steamroom stresses the heart and doesn't touch glycogen. The only weight you'll lose is water weight.

[kach22i]

Originally Posted by HHI944

No, just no.
Sauna/steamroom stresses the heart and doesn't touch glycogen. The only weight you'll lose is water weight.

All types of research on the topic, I found this one to be interesting.

Steam and Sauna Bathing Offers Multiple Rejuvenating & Healing Benefits
by The International Steam Therapy Association
Steam Sauna Healing Benefits

Heat speeds up the chemical processes in the body, making steam and sauna bathing one of the simplest and most comfortable ways to rid the body of accumulated toxins. As the pores open up and the million of sweat glands start to excrete, the body rids itself of metabolic and other waste products. Sweat contains almost the same elements as urine, and for this reason, the skin is sometimes called the third kidney. It is estimated that as much as 30% of bodily wastes are eliminated by way of perspiration..............................

Last but not least, steam and sauna bathing produces powerful therapeutic effects simply by increasing circulation. As the carrier of the rebuilding forces of the nutrients to all parts of the body, the bloodstream plays a crucial role in the maintenance of health.

Steam and sauna treatments have a stimulating effect on the cardiovascular system. The pulse rate increases from 75 beats per minute to between 100-150 beats per minute during a 15-20 minute treatment. This increases blood circulation, but not blood pressure, since the heat also causes the tiny blood vessel in the skin to expand, accommodating the increased blood flow. The dilation of the capillary vessels enables the bloodstream to carry great amounts of nutrients to the skin, enhancing the nutritive status of the skin. The flushed, youthful look that steam and sauna bathers maintain for up to several hours after treatment is due to this effect.

Not exactly an impartial organization, but still lots of information there.

[LeeH]

Originally Posted by Berk

losing weight and gaining muscle is almost impossible. You lose weight while getting strength, and you will look ripped also. Portion control is easy. 8oz of greens, 8oz of meat.

I'm 51, 6' tall 170 pounds. I've weighed close to the same for most of my adult life. Despite the fact that I've had little fluctuation in weight, I have had a little fluctuation in fitness levels. But, if my pants have ever started getting tight, that's meant it's time to eat less and exercise more... NOT time to buy new pants!

One of the best things I ever did was put a small TV on a pivoting wall mount over a treadmill and elliptical machine. As a family, we rarely sit down and watch TV shows. Being able to pull up Netflix or Amazon Prime Video really helps pass the cardio time. For strength training I have dumbbells and do a lot of push-ups, crunches, etc.

After watching my dad suffer through a couple of heart attacks and bypass surgery starting when he was in his mid 50s, I promised myself in my teen years that I would never let that happen to me by never getting out of shape. So far so good.

[Sicklyscott]

Originally Posted by 2porscheguy

^^^Well, yes getting off your A$$ is the very first thing that you're going to have to do!

Can you give us more info on yourself Sickly?

Age? Any medical/health issues? What kind of shape are you in now? What do you want to accomplish in 1 month/6 months/1 year? What kind of equipment do you currently have at home?

35 years old, 6 ft tall, 185-190 lbs. I'd say I'm an unfit person that hides it well. I have no medical issues other than chronic laziness. My only issue now is I generally have a sedentary life style and ifbinworkout I truly need 8 hours of sleep. With a newborn and my position at work that basically means in bed at 9 and up at 5 then straight to work.

Equipment wise I have theTRX straps, fitness ball, some basic weights and I plan on buying a rower for my wife soon. I also,like to run but that's been a rare event with 1 mile being the extent of my abilities.

Goals...that's always a tough one for me. I'd like to lose my spare tire. I'd also like to run a 5k in under 30 mins. And of course I want to be the most shredded jacked dude in my town (kidding).

Open to hear some suggestions.

[kach22i]

UPDATE: 03/08/16

Good news; I am coming up on my one year anniversary of exercising about six days a week, just about a month away in early April.

Bad News; I hurt the left tendon in my forearm "Tennis Elbow" just about four days ago while doing inclined curls improperly and with perhaps too much weight.

More Good News: The weather is breaking here, expected to get up to 67 F. today, so outdoor aerobic exercises such as running and bicycling will be easier.

I'm still swimming twice a week but plan on being less aggressive about it while I heal.

And have been putting ice packs on my injury, although I got a four day late start on that - all this injury stuff is new to me.

I am really bummed out at some level. I was starting to see light at the end of the tunnel, muscle mass in my arms and chest has never been greater (legs balanced out too), lately it's been like looking at some one else's body in the mirror.

Winter for me has been bulking up time, spring and summer will be getting off the remaining fat time. My injury merely hastens this transition - or so I trust that will be the situation.

Any suggestions on how to treat Tennis Elbow injury?

One of my friends is an amateur boxer and provided me with quite a few tips, I'm interested in learning more from others which have gone though the same thing.

I'd like to go back to benching my own weight, swimming for an hour at a time, and doing 30 push ups ten times (300 total) several times a week, but have been told recovery is going to take a month or two, so don't push it.

Frustration, in just four days I can feel muscle mass and muscle tone starting to fade..................need to do something ASAP.

I will be running/sprinting and jump roping today. Plus I bought a used single person trampoline yesterday for $10 which I'm eager to try outdoors.

I have no idea how to preserve my upper body gains with only one good arm.

Looking for ideas.

[Reiver]

Kachi...just saw this thread...good for you.
I'm 5'9", 65, 172 lbs and have worked out all of my life (part of my job).
On the elbow....never over extend on repetitive exercises, this is especially important as you age.
Often, with lighter weights, folks increase speed with the reps and overextend the ligaments....don't do it.
Drink a good whey protein after you work out.
Pro tip I got some years ago when doing weights.....15 second interval between reps/exercises.
You work up a blood/muscle pump...then most rest too long allowing you to lose the pump.
It takes practice to get organized but I do that and time it...you will feel it.

For the older folks like myself....you need to do muscle building exercise not just aerobic stuff.
How many fat walkers do you see? You were designed to 'walk'....unless you are walking 10-15 miles at a brisk pace carrying a load it's not much of a work out.
Muscle burns fat and older folks stop building muscle and complain that their aerobic work out isn't slimming them.
Good aerobic is serious cycling, swimming, rowing....hard. Walking, by itself, yeah if you are sick or crippled.
I suspect you have multiple strength work outs you do on alternate days.
Nothing wrong with your weights....never quit. I've a friend in his 70's still running marathons...fast marathons. He lifts too. You need both.

[recycled sixtie]

This is a good thread. Coming up to 70 yo, 171 lbs and 5'10" and so far no heart attack. I have corrected high blood pressure with meds and a small aspirin a day.
My Dad died at 52 and his dad died at 45. My mother's side is way better.

What do I do? I walk, walk and more walk. Fit bit measures typically 10k steps a day which is typically 1.5 hours of active outdoor walking a day. In summer I cycle more.

Okay so I am retired so I have more time to exercise . I make exercise a priority as if you don't have your health there is not much left.....

Oh yes I hear swimming is good but I don't enjoy it as much as walking. Do something you like for exercise.

[djmcmath]

Great thread.

I've always been a pretty fit guy, but decided last summer to start working out regularly. I signed up for a gym membership and spent a few months just putzing around -- lifting a few weights, doing some random-length runs, whatever. Then about October or November, I started actually paying attention to what I was doing and trying to drive my workouts in a direction. So now I alternate running days with lifting days. My weight numbers are going up, my run times are going down, and I'm seeing a noticeable difference in the mirror.

A little trick I use to entice myself to run longer: I love listening to RadioLab and Freakonomics podcasts, but I only allow myself to listen to them while I'm running. So I spend more time running because I'm *actually* doing something that isn't boring.

My big challenge is the diet. While most of my intake is reasonably healthy, I splurge too often. I bet if I gave up alcohol for 12 weeks I could have a 6-pack. ... But I *really* enjoy craft beer. And pizza. And my favorite salad dressing is either ranch or Caesar, both of which are basically pure unhealthy fat and sugar.

Who's got good diet "tricks?" How do I incentivize myself to eat more healthy? I mean, aside from obviously just exercising good self-discipline, what have you guys found that's worked to develop better eating habits?

[kach22i]

Bought at U of M property disposition yesterday:

$10 for the trampoline (needs a couple of old tennis balls on those posts).

$4 for the speed-bag, fixed the strap with bolts, nuts and washers (rubber tape on bolt ends), but found out it needs a bladder (11x8 I read).

Good weather means I'll be using these soon.







My arm feels so much better even hours after being iced.

.................................................. .............................

My 38 inch and 36 inch waist pants went into the donation bin months and months ago, now wearing 31 inch waist jeans, hoping to make it 30 inch this summer.

Almost 7-inches off, and most likely seven years on to my life.

[wayner]

Have apples handy.

As you pass the stack of brownies, calculate in your head how many hours that will cost you in the gym before you indulge

If you eat and are still hungry go for a walk. Then if you are still hungry top up, but may times you won't need to

Skip the cheese

Look at how skinnier people around you eat. If out for dinner, do they order a regular coffee while you order the one with whipped cream?

My wife's favourite saying - just back away from the buffet.

(Small plates help if you've been trained to eat everything on your plate)

[kach22i]

Originally Posted by wayner

Skip the cheese........

Yea dairy is like crack to me.

I'm eating light about every four hours, aiming for plate filled half with something green, 2:1 ratio of carbs to protein.

I'm gluten free (cheated very little in four years), and cannot have large portions of beef as it upsets my stomach. Other than that I can eat what ever I want.

I read that your body cannot store protein, stays in your system 3 hours max., which is why I try to eat so often.

I ate only half my lunch today, steamed broccoli with steamed chicken and rice. Will be the new normal because of the injury, need to step caloric intake down a bit.

Exercise regulates my appetite.

On Sunday, the day I typically take off from exercise, I tend to eat more than on exercise days. Funny but true.

[djmcmath]

Originally Posted by wayner

Have apples handy.

Good one; I like that. Healthy, simple, easy to munch on. I suppose the same could also be said of, say, celery sticks or something, right? Instead of munching on chips, I should grab some celery or an apple.

As you pass the stack of brownies, calculate in your head how many hours that will cost you in the gym before you indulge

I like that, too. I should think of beer this way. A 300 calorie IPA will cost me 20 minutes on the treadmill -- and I should enforce that on myself. "I can have this beer, but I lose 20 minutes on the 'mill tomorrow for it, in addition to my scheduled workout." That's really the only way that would work for me. I tend to do compensatory behavior, e.g. "I worked out, therefore I can have this pizza/beer/donut."

Look at how skinnier people around you eat. If out for dinner, do they order a regular coffee while you order the one with whipped cream?

This may help other people, but it doesn't do me much good. The only person that I hang out with regularly who's skinnier than I am actually has an eating disorder. So maybe a bad example. Many of my friends *try* to lose weight, so they'll make a show of having a salad at dinner, or only eating 3 slices of pizza, but they're generally not successful, so I can't be like, "Oh look at that friend who's doing this right, I'll just eat what he eats."

(Small plates help if you've been trained to eat everything on your plate)

+100. For those who haven't tried this, I totally recommend it. 100% psychological trick, but it works on me every single time. I take less food (and am equally satisfied afterwards) if I have a smaller plate. Keep laughing, right up until you try it. Maybe I'll try getting half-pint beer glasses, so I'll drink half as much beer and find myself equally happy about the experience. Hmm...

[wayner]

Originally Posted by djmcmath

Good one; I like that. Healthy, simple, easy to munch on. I suppose the same could also be said of, say, celery sticks or something, right? Instead of munching on chips, I should grab some celery or an apple.

...

One of the things to be aware of is that some things that you eat fool your body into thinking you have had enough, and others set up cravings. ( a lot of debate about diet drinks having the opposite effect, triggering your body to retain sugar/fat because your brain thinks it has taken some in. if I want a coke I drink a real coke).

I never liked the idea of celery since although it keeps me busy I never feel satisfied.
Apples satisfy my need for crunchy snacks and also are said to reduce appetite, plus give you a bunch of good stuff. I don't think you will ever get fat on apples because once you have too many you will dump it all back the other end out pretty quick
They tend to do a pretty good job of replacing coffee and donuts though, both in satisfying the belly and making you un-sleepy.


For me I find that if I have a big egg breakfast, I am absolutely starving by 10:00 and could eat a horse. I have no idea why. If on the other hand I have a giant bowl of oatmeal I am good until the evening. If I just have some toast and cereal my appetite is normal by noon. Weird.

I also find I need a lot of carbs in the early part of the day for energy but purposely avoid them in the evening.

I've often said that when I travel the healthiest meal I can find is a steak dinner. I just leave the baked potato alone.

What time you eat has an effect.

After a big workout you can get away with eating carbs and sugar because it goes straight to replenish the sugars that where stored in your muscles and are now gone. If you work out in the morning and eat pizza at night, it likely all ends up on your belly.

[impactbumper]

Originally Posted by Reiver

Kachi...just saw this thread...good for you.
I'm 5'9", 65, 172 lbs and have worked out all of my life (part of my job).
On the elbow....never over extend on repetitive exercises, this is especially important as you age.
Often, with lighter weights, folks increase speed with the reps and overextend the ligaments....don't do it.
Drink a good whey protein after you work out.
Pro tip I got some years ago when doing weights.....15 second interval between reps/exercises.
You work up a blood/muscle pump...then most rest too long allowing you to lose the pump.
It takes practice to get organized but I do that and time it...you will feel it.

For the older folks like myself....you need to do muscle building exercise not just aerobic stuff.
How many fat walkers do you see? You were designed to 'walk'....unless you are walking 10-15 miles at a brisk pace carrying a load it's not much of a work out.
Muscle burns fat and older folks stop building muscle and complain that their aerobic work out isn't slimming them.
Good aerobic is serious cycling, swimming, rowing....hard. Walking, by itself, yeah if you are sick or crippled.
I suspect you have multiple strength work outs you do on alternate days.
Nothing wrong with your weights....never quit. I've a friend in his 70's still running marathons...fast marathons. He lifts too. You need both.

You are a poet Sir

[vash]

this thread!!

just made me think..i can bike commute!!!! i'm friggen lost and would probably get hit by a car going down the wrong busy street..but i think i am going to have my wife drop me off at work and i bike back..that way i can take my time and pick my way home..dropping breadcrumbs.

[impactbumper]

Wayner, oatmeal is slow digesting carb and keeps you full longer, and regulates the blood sugar spikes. Best thing you can have in the morning. Keeps you from making bad decisions.

My morning ritual since last 3 years:

*3/4 cup of oatmeal of choice (straight oatmeal, non of the ones with added tastes). Once I prep my oatmeal, I add no-sugar organic apple sauce (3 tablespoons).
*5 egg whites with 1 egg
-substitute with good quality whey protein if I am on a run, late or just not feeling it.

Simple, could be prepped within minutes and honestly after a while tastes great.

[vash]

......and eat slow. Real slow. Blows my mind how you get full over time. If you eat fast, resist that second helping. Drink something like water. You'll get full feeling if you give it time.


Sent via Jedi mind trick.