The Exercise Thread

[stuartj]

I'm wondering if anyone is using "Tabata" or other High Intensity Methods.

Ive been using this method on my bike, as I have a velodrome local to me and was looking to find a way to shake up my normal 60 min session. Previously, I just used an average speed over the 60 mins as a measure, its hard to keep the motivation up riding around in circles for an hour. The "Tabata" involves a 10 min warm up, then 8 interval flat out sprints of 20 secs/10 secs rest. I repeat 4 times on the 10 min mark, some just say 1 repetition is enough.

Its absolutely fks you up.

The idea is that it creates an anaerobic state, rather than aerobic, which creates a calorific burn which continues long after the exercise ceases. Its is particularly good for we men of certain age in reducing gut fat, as the body is forced to consume its stores to supply the demand created by the anaerobic state. So they say.

I can just say this has changed my world over the last 9 mths. For long distance road riding, Ive been able to double the length of my weekend rides out to 120km, both days. Climbing performance - climbing is everything- is much improved. I seem to have power on tap when ever I want it. Interestingly, Ive seen no real change on the scales - which means Ive increased muscle. I can see the changes in the mirror and in my clothes.

These HIT Interval methods can be applied to anything- walking, rowing, swimming and runners have been using Interval Training for ever.

HIT and Tabata are the basis of the miracle 4 minute workouts which are currently popular. Id be interested to know if anyone has been using similar ideas and what success they might have had.

[kach22i]

I did about an hour workout today, broken down about 30 minutes on and off again on the compact trampoline (really gets your heart going), 15 minutes of stretching, 15 minutes of crunches and leg lifts, once again all mixed together and alternating.

I also walked for 20 minutes afterwards in the sun with my shirt off soaking up some vitamin-D, so more like an hour + 20 workout.

I read a quick little article on line about trampoline use, seemed to help.

None of this bothered my arm (tennis elbow) so I guess I'll add it to my routine. My chest seemed to be getting some blood as it puffed up a little like after swimming, but nothing like my thighs which I can feel several hours later.

I'm interested in anti-inflammatory foods if anyone has experiences with that.

I seem to bloat up in my stomach for no reason it seems, but I haven't been able to tie it down to any particular food or food types.

[stuartj]

Originally Posted by kach22i

I did about an hour workout today, broken down about 30 minutes on and off again on the compact trampoline (really gets your heart going), 15 minutes of stretching, 15 minutes of crunches and leg lifts, once again all mixed together and alternating.

I also walked for 20 minutes afterwards in the sun with my shirt off soaking up some vitamin-D, so more like an hour + 20 workout.

I read a quick little article on line about trampoline use, seemed to help.

None of this bothered my arm (tennis elbow) so I guess I'll add it to my routine. My chest seemed to be getting some blood as it puffed up a little like after swimming, but nothing like my thighs which I can feel several hours later.

I'm interested in anti-inflammatory foods if anyone has experiences with that.

I seem to bloat up in my stomach for no reason it seems, but I haven't been able to tie it down to any particular food or food types.

Try a week right off grain based carbs and see if it makes a difference. Bread, beer, pasta - which I could cheerfully live on - have a similar effect on me. Then alter your intake accordingly. I love bread, but these days its a treat rather than an every day staple. I'd love to sound as sanctimonious about beer, but....

Spuds- good vegie carbs.

[sugarwood]

Originally Posted by kach22i

Any suggestions on how to treat Tennis Elbow injury?


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

Looking for ideas.

Basically, this takes many months to almost a year to properly heal.
Instead, you will wait a few weeks and then constantly aggravate and reinjure it.

[impactbumper]

I do not do cardio unless I am trying to lose weight. I work out 5 days a week. I am on a rotation some days I lift heavy and give more rest in between sets, but 75% of the time, I do not take rest over 30 seconds in between sets. This way it keeps my heart rate up, and maintains fast metabolism.

Also if you work your back and legs you burn quite calories.

[kach22i]

Originally Posted by stuartj

Try a week right off grain based carbs and see if it makes a difference. Bread, beer, pasta - which I could cheerfully live on - have a similar effect on me. ...........

I'm near gluten free now (4 years), but had two gluten free (reduced gluten actually) beers Sunday which are still hanging around my waist.

Maybe I've been having too much rice lately on top of it.

Plus I had a salted nut snack today, all combined and my belly swells up.

Originally Posted by sugarwood

Basically, this takes many months to almost a year to properly heal.
Instead, you will wait a few weeks and then constantly aggravate and reinjure it.

I can go the whole summer with the only upper body workout as swimming.

Push-ups in a few months at first will be limited and not inclined or on sliders.

And if I do lift weights in a couple on months, it will not include curls to be on the safe side - just made that decision.

I did ten months of exercise with no injuries, thought I was being careful but watched one too many workout videos on Youtube.

[impactbumper]

Originally Posted by cvgjh

When you say "eat clean", is that just cutting out fried foods and ice cream?

yep, no processed fat, sugar, sodium and flavor content in your food.

[Por_sha911]

'Overdosing' on exercise may be toxic to the heart | Fox News

I prefer to keep my heart low mileage so it will last longer. I take it for a drive often enough to keep acids and condensation from building up in the lubrication system.

[kach22i]

RE: "Tabata" or other High Intensity Methods..........

I do some sprinting up stairs and hills followed by walking to get my heart rate up and down, that's probably as close as I come to any actual method.

Originally Posted by Por_sha911

'Overdosing' on exercise may be toxic to the heart | Fox News

I prefer to keep my heart low mileage so it will last longer. I take it for a drive often enough to keep acids and condensation from building up in the lubrication system.

From the article:

But before you fall off your sofa laughing at the ambitious among us, note that not exercising at all is far worse for your heart than overdoing it, doctors emphasize. As in so many aspects of life, moderation is key.

Myriad studies have established the heart-health benefits of moderate- and vigorous-intensity exercise. Conversely, not getting your blood pumping can lead to clogged arteries and heart disease. [10 Amazing Facts About Your Heart]

Moderate-intensity exercise includes movement that raises your heartbeat, such as casual sports, walking briskly, jogging, biking or swimming. The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate exercise per week to help ward off unhealthy weight gain and heart disease.

Vigorous-intensity exercise is the type that makes you short of breath and break out in a heavy sweat. This includes strenuous hiking, high-impact aerobics, long-distance running, or biking faster than 10 mph (16 km/h). People can do 75 minutes of vigorous-intensity exercise weekly instead of 150 minutes of moderate-intensity exercise, the CDC says.

I'm reading this as just don't over do it, and use a little common sense.

Oh, an old lady at the tire store a few months ago gave me this tip: Braggs organic apple cider.

6 Proven Benefits of Apple Cider Vinegar (No. 3 is Best)
https://authoritynutrition.com/6-proven-health-benefits-of-apple-cider-vinegar/

One tablespoon in a big glass of water every morning after breakfast.

[djmcmath]

Originally Posted by stuartj

The "Tabata" involves a 10 min warm up, then 8 interval flat out sprints of 20 secs/10 secs rest. I repeat 4 times on the 10 min mark, some just say 1 repetition is enough.

Its absolutely fks you up.

Stu, I haven't tried this, but I like the idea. I've been alternating my runs, so one day I'll do distance (which for me is about 5 miles), then the next I'll do intervals. I'll push as hard as I can for half a mile, then cool it back to a 10min pace until I don't feel like I'm going to die, then I sprint for another half a mile, then slow ... It usually hurts pretty good.

But I'll shift over to a more formalized "sprint for 8 intervals of 20/10" and see what it does. I'll report back in 6 weeks.

[Rickysa]

Re: Tabata or HIT

On my third week of 3/week RPM/Sprint cycle classes (Les Mills). Love it.

[kach22i]

I'm out of weight lifting for a while, a long while, but I have an observation to make on a small sample pool.

The guys using protein supplements look fat and plump like farm animals being feed steroids or something.

Sure they have large muscles, but there is something chunky and nonathletic about their look.

Is this normally the case, or have I just met a couple of people which don't do enough aerobic exercise to help balance it all out?

The two guys I have in mind don't have fat on them, no bellies on them, but they just look heavy.

[VincentVega]

Very similar here, cycle/spin class is basically HIIT/Tabata. Maybe a different exercise or movement but high intensity with low/rest is the point. I think its good to keep things from getting too boring and also to not lull yourself into a familiar workout. Do HIIT/tabata for a few weeks, then switch to long and slow or heavy and short or whatever works for you. Rinse repeat.

[wayner]

Originally Posted by kach22i

I'm out of weight lifting for a while, a long while, but I have an observation to make on a small sample pool.

The guys using protein supplements look fat and plump like farm animals being feed steroids or something.

Sure they have large muscles, but there is something chunky and nonathletic about their look.

Is this normally the case, or have I just met a couple of people which don't do enough aerobic exercise to help balance it all out?

The two guys I have in mind don't have fat on them, no bellies on them, but they just look heavy.

They main reason to take protein supplements is because it is difficult to get enough from normal eating

I'll bet:
1) they eat an awful lot as well
2) their workouts are designed for mass
3) many are often on the juice as well

Some get forever stuck in building mode without ever switching to getting ripped mode

Doubt it is the protein supplements fault

[VincentVega]

Protein supplements are interesting. Some are quite expensive, more than a decent piece of tuna, chicken... sure, a shake can be convenient but for most they arent necessary. Another common thing is bloating from creatine, again not something most need.

[sugarwood]

Originally Posted by kach22i

The guys using protein supplements look fat and plump like farm animals being feed steroids or something.

Drinking 1000 liquid calories will certainly make you fat.
Those people lack the most basic understanding of nutrition.

[Pazuzu]

Originally Posted by kach22i

I'm interested in anti-inflammatory foods if anyone has experiences with that.

One word: Papaya.

Eat them, take pills from them, extract the seeds then dry them and store them, grind them and use them in food.

[kach22i]

Originally Posted by Pazuzu

One word: Papaya.

Eat them, take pills from them, extract the seeds then dry them and store them, grind them and use them in food.

I will look into that.

I will also be cutting down on my emergency snacks. There are times when I cannot get to some food, so I chew on a gluten free bar with Whey from milk protein in it.

I think these fake chocolate things are best kept to once a week, not once a day.

My body just isn't a big fan of Whey since I've been cutting back on dairy these past few years.

Now that I'm not lifting, I don't need all that protein anyway.

The tendon in my arm is feeling better, had a good swim yesterday, no pain. I even picked up a heavy soup pot today with no pain, forgot to use my good arm and got away with it.

[Pazuzu]

Originally Posted by kach22i

I will look into that.

Papayas are a great anti-swelling source because the enzymes in them break down muscle tissue, which is what is what swelling is fighting. Put papaya seeds in your marinade and you'll get tender steaks.

My body just isn't a big fan of Whey since I've been cutting back on dairy these past few years.

I don't drink milk at all, only cheese. I was using some whey based protein shakes and was getting horrible cramps and bloating and everything else, and it was because I was pouring whey into my body when it had no way to deal with it. I went to the soy based powder and was 100% better.

[cheeze]

I'm reading through this thread and while it has some useful information, most of it is anecdotal or conjecture. I strongly recommend investing in tools that give you numbers and data for you to work on. If you all can wrench on an aircooled motor, there stands to be no reason that you can't get to the bottom of your ailments. All you need are good tools, and clean data.


So see your Dr. for that blood work, buy a nice heart rate monitor & above all TRACK YOUR CALORIES. Myfitnesspal isn't really that difficult to use on desktop. Once you remove the human element of bias and have numbers to work with, getting into a program (whichever is fine as long as it's legitmate and has been around for a while) will be a piece of cake.


In compliance with this thread, I burned 986 kcal this morning doing some explosive movement type HIIT, also lost 3.9 lbs of body fat this week, while losing no muscle mass! Going to treat myself to pizza