OT: Fitness and Nutrition XII

[BehindTheTimes]

@ECWHSWI I thought you’d be interested in knowing that my post leg day recovery run cadence was exactly 170. It sort of makes sense because it’s a recovery run and I was going slower on purpose.

 

[sandviper]

I'll help you out, and the other two, since a very (like very very very very very) basic concept is escaping you...

first as someone who think (s)he knows better said "at your job", well there's stuff like promostion, salary raises, better conditions, etc that you will get if you get better at your job, so unless your a pro runner, running better/faster will not get you a medal, new sponsorship, etc. you will get a whole lot of nothing.

Now if you're not a prorunner and dont plan on becoming one, chances are you're running (or riding your bike, etc) for your own physical well being... now please, tell me, tell us all, how much of a difference will it make to my physical well being to ride my bike at 29 km/h instead of 26 km/h, if my BPM is 134 instead of 129, if my running cadence is 5% lower ? ? what will it changes to my physical well being ? in my day to day life how will I see the difference ? how miserable am I supposed to feel cause I only ride at 97% of my capacity ? how lazy should I feel cause I ran 4.3KM instead of 5 ?

So yeah I'll ask again, just in case you or the other two get it this time : who f***ing cares if you dont do everything in your power to perform at the very best of your abilities ? who ?

Sorry, maybe I’m misunderstanding you but why wouldn’t people want to always try to improve and hit personal bests?

I won’t repeat my whole journey, but I committed to just getting better and healthier this year. During this time, in my weight training, I’m always pushing myself.

During my journey, some goals evolved. I want to look better, which is my main goal, but I want to get stronger. Each week, I try to hit a new PR; more weight or more sets/reps. Who is judging me? Nobody, but I’m pushing to RPE 9 because I want to get stronger. There will always be people who lift more than me, look better than me but that’s not my goal. I just want to be the best I can be and prove to myself I can do it.

Nobody will care if I can squat 175lbs three times. However, when I started, I could barely do 80lbs, and was at 150lbs in October. Now I can do 175, but doing this doesn’t mean I’m healthier, nor do I expect anyone around me to be impressed. I do this for me and end of the day, if hitting PRs makes a person happy, who are we to discredit that?

End of the day, if somebody wants to run at 95%, 105% or 50% capacity, all the power to you.

 

[NotProkofievian]

Sure... but hey, if you already measure your (riding/runnbing) distance, your speed, your BPM. do you also need a second "watch" to measure cadence, blood pressure, wind direction, etc..

Cadence is a pretty big one in running, it really changes the game. And watches that measure all that stuff will have a beeper.

 

[NotProkofievian]

pretty big as in, if you decided to measure only two or three things cadence would be one of them I guess ?
(for any type of runner that is)

and if you were not to measure it (cadence) would it somewhat prevent you from getting healthier ?

For someone interested in increasing their long distance running performance, it would be one of the top things to keep track of. Going from a cadence of 140spm to 170spm would make a big difference in running efficiency, and thus unlock much better times.

For health benefits, the most important thing to keep track of would just be weekly miles, and heart rate.

 

[Mrb1p]

pretty big as in, if you decided to measure only two or three things cadence would be one of them I guess ?
(for any type of runner that is)

and if you were not to measure it (cadence) would it somewhat prevent you from getting healthier ?

I think the thing youre missing is that were all well past the point of doing this for health reasons.

 

[BehindTheTimes]

great reply viper, that's exactly the kind of response I was hoping for...

want to look better and get stronger ? fine, you work towards them and get (or not) the results you want, that's fine. I understand that to achieve some of your goals you will need to be better at it and measure a lot of things (ex: weight, you need to measure it to know if you're getting close)...

but the notion that to be physically healthy in general you need to measure a ton of stuff is silly... sure, learn a few thing so you don't damage your legs/knees while running and al'... but otherwise ? you're going to get healthier even though you're not very fast or if you look silly while running, you do not need to measure all of blood pressure, BPM, pace, speed, etc to get healthier.

The other notion that I personally find silly is the idea that you constantly need to improve on everything, you don't have to, priorities... work, family, health, whatever is important to you go ahead... but for the rest, you don't need to be the best you can be at everything else, prioritise, you suck at video games but you have a blast every time you fire up the PS4 ? keep sucking mate it's fine, just enjoy your time playing ... you know
(besides, by playing you will eventually get better at it anyway, without much effort)

All and all, you want to be the best runner you can be, go ahead, you want to be the best drummer you can be go ahead, you want to be the best you can be at dancing, go ahead... but you do not need to be the best you can be at all of dancing, running, lifting weight, playing music, work, family matters, gardening, wood working, billard, darts, video games etc... (although @Lshap and @BehindTheTimes disagree)


So, @Lshap you think you can give this type of reply to "who cares", or you'd rather stick to your meaningless "you got to get better at everything" ?


I know you're confused @BehindTheTimes since in a previous post I used money/job as an example and in this one I used something else (Video games), so feel free to call me silly again, that's pretty much all you do with people you disagree with anyway.

Poor misunderstood ECW. You have the most posts on hfboards where the people replying to you don’t understand your posts.

Mr. Misunderstood, ECW. Maybe everyone else aren’t the problem.

 

[NotProkofievian]

Show of hands, who wants to actually chat about running here?

 

[Mrb1p]

Show of hands, who wants to actually chat about running here?

Id much rather rant about random things

 

[NotProkofievian]

Id much rather rant about random things

 

[sandviper]

Show of hands, who wants to actually chat about running here?

Only running I do is from the couch to the fridge.

On a more serious note, I’m not much for running. I do a lot of walking; low intensity stuff. I can’t run much as I got a bum knee and after a while, it acts up. I really do need to ramp up my cardio though. When I ride my indoor bike to warm up before a workout, even at moderate intensity, I get quite winded after 2-3 mimutes.

 

[Kriss E]

Sorry, maybe I’m misunderstanding you but why wouldn’t people want to always try to improve and hit personal bests?

I won’t repeat my whole journey, but I committed to just getting better and healthier this year. During this time, in my weight training, I’m always pushing myself.

During my journey, some goals evolved. I want to look better, which is my main goal, but I want to get stronger. Each week, I try to hit a new PR; more weight or more sets/reps. Who is judging me? Nobody, but I’m pushing to RPE 9 because I want to get stronger. There will always be people who lift more than me, look better than me but that’s not my goal. I just want to be the best I can be and prove to myself I can do it.

Nobody will care if I can squat 175lbs three times. However, when I started, I could barely do 80lbs, and was at 150lbs in October. Now I can do 175, but doing this doesn’t mean I’m healthier, nor do I expect anyone around me to be impressed. I do this for me and end of the day, if hitting PRs makes a person happy, who are we to discredit that?

End of the day, if somebody wants to run at 95%, 105% or 50% capacity, all the power to you.

I think that's fine when you're a beginner, after a while you can't nor won't be hitting PRs on a weekly basis.
A lot of programs contain deload weeks too.

I'm at a stage where I'll be 40 soon and I pay a lot of attention to my energy level when I train. If I'm feeling a bit lethargic and feel like I should go lighter, then I do that and I feel just as great after.
I'm not following a program though, really just freestyling after finishing push/pull/legs for about 8 weeks.

I'm doing this split right now
Day 1 and 4 :Legs/Biceps/Abs
Day 2 and 5 :Chest/Back
Day 3 and 6: Shoulders/Triceps

Trying high rep schemes for main lifts, 5-7 sets of 10 reps, then 3 sets of 8 for 3 different accessories exercises per muscle group. So I've actually lowered weights, not pushing for PRs. A week in and it already feels like all my clothes shrunk.
Will do this during november, then mix it up again.

 

[BehindTheTimes]

Must be coming down with the Rona. Took a test, showing negative, but pretty sure I’ll be testing positive in the coming days. Feeling absolutely lousy.

 

[Mrb1p]

Must be coming down with the Rona. Took a test, showing negative, but pretty sure I’ll be testing positive in the coming days. Feeling absolutely lousy.

Maybe its the VRS. Its running around. Mild but annoying.

 

[BehindTheTimes]

Maybe its the VRS. Its running around. Mild but annoying.

Been a few days. Ever since my run on Tuesday morning I’ve been feeling off.

 

[HuGort]

What's your fellows resting heart rate? I am 58, mine varies from 59 to 61. I walk daily, average about 4 miles per hour. Walking my heart rate varies from 95 to 120.

 

[BehindTheTimes]

What's your fellows resting heart rate? I am 58, mine varies from 59 to 61. I walk daily, average about 4 miles per hour. Walking my heart rate varies from 95 to 120.

Mine is currently about 44.

 

[BehindTheTimes]

Running indoors is so not fun. I don’t enjoy it much at all. Another thing that really annoys me is that the treadmill shuts down at 60 mins at the gym. So on long run day I have to play around with the damn thing to get a separate session going. It only takes 20-30 secs, but when you’re in the groove it is super annoying.

 

[sandviper]

I think that's fine when you're a beginner, after a while you can't nor won't be hitting PRs on a weekly basis.
A lot of programs contain deload weeks too.

I'm at a stage where I'll be 40 soon and I pay a lot of attention to my energy level when I train. If I'm feeling a bit lethargic and feel like I should go lighter, then I do that and I feel just as great after.
I'm not following a program though, really just freestyling after finishing push/pull/legs for about 8 weeks.

I'm doing this split right now
Day 1 and 4 :Legs/Biceps/Abs
Day 2 and 5 :Chest/Back
Day 3 and 6: Shoulders/Triceps

Trying high rep schemes for main lifts, 5-7 sets of 10 reps, then 3 sets of 8 for 3 different accessories exercises per muscle group. So I've actually lowered weights, not pushing for PRs. A week in and it already feels like all my clothes shrunk.
Will do this during november, then mix it up again.

Oh, I get that (not constantly hitting PRs, deloads, etc). My point was really just pushing hard and just trying to improve yourself constantly. Yes, eventually we all hit a wall; age, whatever, but for now, I’m motivated to just try to compete against myself.

I used to do PPL, but switched to this 5-day split:
Day 1: Chest/back/biceps
Day 2: Legs/Triceps
Day 3: Shoulders/biceps
Day 4: Chest/back
Day 5: Shoulders/Legs/triceps

I typically go Monday to Friday and take the weekend off, but sometimes I’ll maybe take Wednesday and Sunday off or whatever. I don’t specifically program abs as I engage my core in all my compounds, but I‘ll do some core work at times depending on my mood.

What's your fellows resting heart rate? I am 58, mine varies from 59 to 61. I walk daily, average about 4 miles per hour. Walking my heart rate varies from 95 to 120.

I’m in the same range. Maybe a little lower, 56-58 resting. Walking, I’m 90 to 105.

Finally decided to join a gym this past week. It’s been almost 35 years since I’ve been in one so it was quite humbling working with such new equipment. Even something like a bench press was hard as my home barbell is a standard whereas the gym is an olympic bar.

 

[Kriss E]

Ishhh..had to go back 5 pages for this. Everyone fat yet?

Brad Schoenfeld, PhD: Resistance Training for Time Efficiency, Body Composition & Maximum Hypertrophy

Dr. Brad Schoenfeld studies the importance of resistance exercise in maintaining muscle mass.

www.foundmyfitness.com

Great and insightful podcast for those interested.

 

[waffledave]

I have done zero cardio since July 30th, the end of my football season, due to achilles tendonitis in both my ankles. I went to the doctor, she recommended physio and waiting it out. I did go to physio, have been doing my exercises, and finally this week for the first time since June I woke up and my ankles don't hurt.

Still a bit of pain if I try to run but finally, some progress. I am so out of shape from this lull it's not even funny.

I even had to stop lifting because I developed tendonitis in my wrist as well. Talk about rotten luck. Physio helped with that too. It actually helped with a few things.

When I initially met the physio and was explaining about my ankles, he said he was more concerned about my neck. I asked why, he said I don't move my left side when I walk and he can tell through my sweater even that something was wrong with my neck. He did some treatments, gave me a shitload of exercises to do at home, and man, what a difference. My neck has been messed up for so long I guess I just forgot how it feels to have full mobility in my neck and back. Stuff like chronic eye strain, headaches, dizzy spells (from the eye strain) and pain/stiffness had been part of my life so long I just accepted them as normal. No wonder I was always getting injured playing sports. My neck doesn't crunch when I move it around anymore.

I am feeling ready to resume activity again, but with a newborn it's hard to find the time/energy. But hoping this week for sure.

 

[Naslundforever]

Sorry, maybe I’m misunderstanding you but why wouldn’t people want to always try to improve and hit personal bests?

I won’t repeat my whole journey, but I committed to just getting better and healthier this year. During this time, in my weight training, I’m always pushing myself.

During my journey, some goals evolved. I want to look better, which is my main goal, but I want to get stronger. Each week, I try to hit a new PR; more weight or more sets/reps. Who is judging me? Nobody, but I’m pushing to RPE 9 because I want to get stronger. There will always be people who lift more than me, look better than me but that’s not my goal. I just want to be the best I can be and prove to myself I can do it.

Nobody will care if I can squat 175lbs three times. However, when I started, I could barely do 80lbs, and was at 150lbs in October. Now I can do 175, but doing this doesn’t mean I’m healthier, nor do I expect anyone around me to be impressed. I do this for me and end of the day, if hitting PRs makes a person happy, who are we to discredit that?

End of the day, if somebody wants to run at 95%, 105% or 50% capacity, all the power t

Good on you man!

I’m on a similar path; last year I could’t feel my left hand fingers and wanted to cry from the pain in the shoulder (pinched nerve in the neck), I couldn’t open a door with my right because the shoulder was internally pinched, and my core was so messed up I was unable to contract my abs while breathing in (my brain could just not make that happen). My right ankle was f***ed up… I bought grippy socks because my lower back kept giving out…

I’m a year into rehab, weight training, masso-physio-ostheo therapy, yoga for the hips… One thing leads to the next you’re following every youtube dude with giant glutes and shoulders showing you how to do pull ups and squats without injuring yourself… how to eat… I look and feel like I’m 30 again! (In my 50s)

About your gains; most of the very recent vids I find talk about doing your last set to « failure » and all reps before to « a few reps before failure », with the amount of reps and weight to be mostly a non-factor. It was Arnold’s way, but a guy like this one really helped me out (I was always getting hurt training, and would get limited gains).






edit - my most important therapist - my mental one - is more than sold that working out changes everything for me in terms of depression, anxiety, sleeplessness... And that I can drink all the cofee I want pre-morning workout otherwise to avoid (I spring out of bed every morning and land on the bench for weeks now before I‘m even concious!)

 

[Naslundforever]

I have done zero cardio since July 30th, the end of my football season, due to achilles tendonitis in both my ankles. I went to the doctor, she recommended physio and waiting it out. I did go to physio, have been doing my exercises, and finally this week for the first time since June I woke up and my ankles don't hurt.

Still a bit of pain if I try to run but finally, some progress. I am so out of shape from this lull it's not even funny.

I even had to stop lifting because I developed tendonitis in my wrist as well. Talk about rotten luck. Physio helped with that too. It actually helped with a few things.

When I initially met the physio and was explaining about my ankles, he said he was more concerned about my neck. I asked why, he said I don't move my left side when I walk and he can tell through my sweater even that something was wrong with my neck. He did some treatments, gave me a shitload of exercises to do at home, and man, what a difference. My neck has been messed up for so long I guess I just forgot how it feels to have full mobility in my neck and back. Stuff like chronic eye strain, headaches, dizzy spells (from the eye strain) and pain/stiffness had been part of my life so long I just accepted them as normal. No wonder I was always getting injured playing sports. My neck doesn't crunch when I move it around anymore.

I am feeling ready to resume activity again, but with a newborn it's hard to find the time/energy. But hoping this week for sure.

Ride that momentum man; when things go south it comes in bunches, but the opposite is true!

 

[Kriss E]

I have done zero cardio since July 30th, the end of my football season, due to achilles tendonitis in both my ankles. I went to the doctor, she recommended physio and waiting it out. I did go to physio, have been doing my exercises, and finally this week for the first time since June I woke up and my ankles don't hurt.

Still a bit of pain if I try to run but finally, some progress. I am so out of shape from this lull it's not even funny.

I even had to stop lifting because I developed tendonitis in my wrist as well. Talk about rotten luck. Physio helped with that too. It actually helped with a few things.

When I initially met the physio and was explaining about my ankles, he said he was more concerned about my neck. I asked why, he said I don't move my left side when I walk and he can tell through my sweater even that something was wrong with my neck. He did some treatments, gave me a shitload of exercises to do at home, and man, what a difference. My neck has been messed up for so long I guess I just forgot how it feels to have full mobility in my neck and back. Stuff like chronic eye strain, headaches, dizzy spells (from the eye strain) and pain/stiffness had been part of my life so long I just accepted them as normal. No wonder I was always getting injured playing sports. My neck doesn't crunch when I move it around anymore.

I am feeling ready to resume activity again, but with a newborn it's hard to find the time/energy. But hoping this week for sure.

No offense mate, but sounds like you're 80..lol The hell is an ''eye strain''..
Good that you feel better, I'd pay attention to the why you were so damaged in order to prevent it from happening again.

 

[Kriss E]

Good on you man!

I’m on a similar path; last year I could’t feel my left hand fingers and wanted to cry from the pain in the shoulder (pinched nerve in the neck), I couldn’t open a door with my right because the shoulder was internally pinched, and my core was so messed up I was unable to contract my abs while breathing in (my brain could just not make that happen). My right ankle was f***ed up… I bought grippy socks because my lower back kept giving out…

I’m a year into rehab, weight training, masso-physio-ostheo therapy, yoga for the hips… One thing leads to the next you’re following every youtube dude with giant glutes and shoulders showing you how to do pull ups and squats without injuring yourself… how to eat… I look and feel like I’m 30 again! (In my 50s)

About your gains; most of the very recent vids I find talk about doing your last set to « failure » and all reps before to « a few reps before failure », with the amount of reps and weight to be mostly a non-factor. It was Arnold’s way, but a guy like this one really helped me out (I was always getting hurt training, and would get limited gains).

Good to hear he helped you out. That said, I can't take this guy seriously. He's found a way to market himself and does some good, but we can just use the first exercise he mentions as the worst, ie upright rows.
Those are often used in olympic weightlifting and called high pulls. They are key in developing strength and power through the 2nd and 3rd portion of a snatch or a clean.

Everytime you zip your jacket up, you do a high pull. The idea that adding weight to this natural movement suddenly makes it dangerous is a laughable matter.
What you don't want is bad posture/technique and excess weight, which applies to every exercise.

It's not uncommon to have these BS rhetorics in the fitness world. Similarly with your knees should never pass your toes in a squat or lunge.
If your body and muscles can move in a certain way, well there's no reason why you couldn't or shouldn't be able to train in that exact same pattern. What matters is to do it smartly.

edit - my most important therapist - my mental one - is more than sold that working out changes everything for me in terms of depression, anxiety, sleeplessness... And that I can drink all the cofee I want pre-morning workout otherwise to avoid (I spring out of bed every morning and land on the bench for weeks now before I‘m even concious!)

I don't know how/when/why it happened but it's as if people forgot exercising releases endorphins, which are your ''happy'' hormones. They help reduce stress, anxiety, fatigue, etc.
That's why I was so against the closures of gyms or physical facilities during the pandemic, such a fail from government to recognize, encourage and make the link between mental and physical health.

 

[Lafleurs Guy]

I have done zero cardio since July 30th, the end of my football season, due to achilles tendonitis in both my ankles. I went to the doctor, she recommended physio and waiting it out. I did go to physio, have been doing my exercises, and finally this week for the first time since June I woke up and my ankles don't hurt.

Still a bit of pain if I try to run but finally, some progress. I am so out of shape from this lull it's not even funny.

I even had to stop lifting because I developed tendonitis in my wrist as well. Talk about rotten luck. Physio helped with that too. It actually helped with a few things.

When I initially met the physio and was explaining about my ankles, he said he was more concerned about my neck. I asked why, he said I don't move my left side when I walk and he can tell through my sweater even that something was wrong with my neck. He did some treatments, gave me a shitload of exercises to do at home, and man, what a difference. My neck has been messed up for so long I guess I just forgot how it feels to have full mobility in my neck and back. Stuff like chronic eye strain, headaches, dizzy spells (from the eye strain) and pain/stiffness had been part of my life so long I just accepted them as normal. No wonder I was always getting injured playing sports. My neck doesn't crunch when I move it around anymore.

I am feeling ready to resume activity again, but with a newborn it's hard to find the time/energy. But hoping this week for sure.

You might want to try acupuncture for your neck too. Feels good man.