In Fitness and in Health
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Yeah either 1-9pm or 12-8pm
On days I go to the gym it tends to be 12-8 just so I got some more time before training to get food in.
Yes hitting about 3000cal a day.
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@Stuart.T i've bought a gravel/road bike and have been riding 20 miles a day to and from work. Saves going to the gym before or after work. If cycling to and from work is an option for you, I would who heartedly recommend it.
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Noon to 8 here, I find that it's not difficult and oh, I'm eating far fewer calories. I tend to graze when I don't have a schedule like this and that's probably not a good thing.
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@bryaneidins I work 6 miles away, so it is very doable in theory. My job requires me to have access to a car for emergency call outs most days. If I don't use my car I lose my free parking space, which in turn will cost me £32 a week. Really frustrating.
I'm thinking of becoming vegan again. I was vegan for 14 years through the 90s to early 2000s, and I'm vegetarian now. I never felt better than when I was wholefood vegan. My body weight stabilised, sensory benefits (sight, smell, and hearing) all improved, and energy levels were great.
Fasting is not recommended. It places organs under unnecessary pressure, and blood sugars can become erratic. Intuitive grazing is a good option and what we are designed to do. It's what tribal people still do as their day isn't determined by the working day, which is the only reason we have breakfast, lunch, and dinner (industrialisation).
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Ive been a weight lifter most of my life and usually train at a local gym, not at home. Ive found my most successful periods to be when I have a training partner waiting for me at the gym. Due to my work/life schedule I need to get to the gym in the early morning, requiring I get out of bed at about 4:30am which is far from easy on good days, but the thought of skipping a training session when I know someone else is getting up to meet me gets me out of bed and out the door..
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I (and the preponderance of peer reviewed studies on the topic, though more human research is required) disagree on fasting being bad for you, @Stuart.T I'd like to see the evidence behind the claims about stabilizing blood sugar and placing organs under pressure (and for that matter, what the latter even means, as working out puts your lungs and muscles under pressure, which is good for them).
If the argument is evolutionary and adaptive, it's not like humanity has always been able to eat whenever we wanted. There's nothing more natural than fasting. If the argument is "following intuition," which I take to be eat what you want when you want, I'd be eating double bacon cheeseburgers, fries, and chocolate malts all day.
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Fasting is excellent for you, and this has been proven in animal studies at least with regard to cancer, etc. I have done several fasts, lasting 3, 5, or 7 days, without any problem at all. I trained strength training and BJJ during those - again, no issue.
People interested in the potential benefits of fasting (and other health & fitness issues) should check out the podcasts of Dr. Rhonda Patrick (https://www.foundmyfitness.com) and Dr. Peter Attia (https://peterattiamd.com).
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Since gyms are closed, figure I would share some at-home workouts.
Today's upper body
somewhat like a Crossfit Cindy, but modified…. (I am not a Crossfitter)5 handstand push-ups
10 pull-ups (strict)
15 push-upsdo for time, 10 rounds.
Took me close to 40 minutes to finish and the last two rounds I had to do 1 handstand push up, then do two pull-ups, then back to 1 handstand push-up until I did the 5 and 10...Yesterday was a lower body 6, 8, 10 format
6 pistol squats each leg, holding onto rings/trx straps, so assisted pistols
8 straight bridges
10 hanging knee raises10 rounds
That took me about 25 minutes to finishEnjoy and stay fit
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In April of this year I purchased the Concept 2 Rower to keep in shape during the colder months of the year. I have been rowing since April, but decided to challenge myself for the month of August by rowing 10,000 meters (10KM) every day for the month.
I finished my last row for the month and feel great, albeit a little tired.
Total distance (310 KM's)
Total weight lost (3.6 pounds), but I have put on some muscle and my clothes are definitely fitting better.
Total calories burned (while exercising) (18,104 calories)
Total time spent on machine (23.5 hours)When I started rowing on Aug 1st, it would take me 47 minutes to complete the 10 km's.
For the last week, my average time to complete the 10 km's was around 43 minutes.For many of the days the challenge was as much mental as it was physical, but I am glad to have tried to push myself out of my comfort zone.
I may try it again in a few months and see if my times improve. My plan is to go back to a combination of strength training and cardio and see where it takes me.
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@goosehd - Good for you! This is an excellent pace & length of workout that probably corresponds +/- to your peak lactate clearing capacity. It's a type of workout that has been shown to improve mitochondrial efficiency. In other words it improves your respiration efficiency at the cellular level. I have the same rower. It's a great piece of equipment.
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That’s a phenomenal time GooseHD!
Have you tested your 500m time??
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The Concept 2 is the machine that kept me sane during lockdown.
I have been an active rower during my youth days, but had to stop due to back problems.
The Concept 2 stayed during a 15 year hiatus, though, and during the last two years, I slowly got back to it.
Currently I'm exercising roughly 5x 45mins a week. The main reason why I could size down from XXXL to XXL, although XL is and will be too tight around the shoulders
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Very cool. These kinds of long term challenges are great ways to mark change that is mostly physics but also seems to hit other aspects as well.
Any interest in polarising the workouts? Changing up pace, intensity, volume, etc., can keep things interesting and produce better gains. -
@Nkwkfld Most definitely! I plan to do HIIT training for a couple of months combined with strength training, 3-4 days on the rower and 3 days lifting or vice versa depending on energy levels and recovery times.
I'm thinking that I may try doing the 10km's per day again in November or December to reevaluate where I'm at.
The steady state training was for me to better my technique and cardio. I had spent too much time working on strength training and neglecting cardio that I wanted to push myself to see if I had it in me.
About 10 years ago, I was routinely riding 30-50 miles a day (M-F) and doing a century (100 Miles) either on Saturday or Sunday on a road bike. When we had kids, finding the time to do that kind of training was just about impossible to do.
My oldest is now 10 and the youngest is 5. They are rowing with me a couple of times a week and the oldest is doing about 2000 meters when she rows. I want to set an example for them that hopefully will follow them throughout life…
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Rowing is so good for you. I wonder if power zone (not heart zone) training would work on an erg. I have been doing that on Peloton and it has helped my performance on the mountain bike quite a bit.
For those unfamiliar, that's where you measure how much power / output you can achieve in 20 minutes (Functional Threshold Power, which winds up falling in Zone 4 of 7), then build out zones around that, from Zone 1 (endurance, you could do it for hours) to Zone 7 (a burst of all-out effort you couldn't hold for more than a few seconds). The theory is that you can stress various systems in your body for a targeted workout according to where you need to develop: for aerobic endurance, a lengthy workout in the lower 3 zones. If you want better bursts of anaerobic power, you'd focus on the higher zones in an interval workout.
You then do Functional Threshold Power testing again and can see your progress, and adjust your FTP and thus your zones accordingly. That is probably the best part, that you really can track your performance improvements.
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Yeah that’s closer to what I was suggesting with the rowing, doing some sessions slow and easy and others with intervals of higher intensity. For example a standard running training plan would include several easy runs in a week with a couple interval sessions, and maybe some hills. Mixing up the intensity is polarisation. And cross training also is great, especially since rowing is a repetitive and symmetrical exercise, even if it’s not load bearing so less chance of injury. In any case as you say more of this kind of training does seem to make these fancy clothes we pay for look even better.
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Yeah @Nkwkfld your comments are what inspired the thought–meant to make that clear. I'd never thought of it before but I am sure it's a thing
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Looking for input…I have not trained with a heart rate monitor before and was wondering what your thoughts are.
I typically exercise to perceived effort, i.e. (Can you carry on a conversation while working out?, difficult to communicate, or no way in hell). I tend to stay in the difficult to communicate zone, but for the last week have been pushing the last 2000 meters to no way in hell.
Do I need a heart rate monitor? Is it better for the Max HR/rest HIIT training?
Appreciate any insights!
