Fitness 2018

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Nekosan
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Re: Fitness 2018

Post by Nekosan » 05 Aug 2018, 18:55

Mugsy part of the problem is that 10,000 steps at a rested heart rate isn't really doing much. It's the illusion of activity and achievement and not particularly impact on your cardiovascular health.
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Re: Fitness 2018

Post by Mini » 05 Aug 2018, 19:30

Last time I did one of those I worked out that on a normal day I struggled to get to 2000 steps.
That was about the time I worked out I don't exercise... also I haven't changed much since then...
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Re: Fitness 2018

Post by storm84 » 05 Aug 2018, 19:37

I think it's good for building up the habit. When I first started keeping count, I went for 6000 a day and struggled to meet that. Now the only workdays I struggle to get to 10000 are days where I have team lunches and stuff, and even then I can push it by strategic choosing of bathrooms and general wandering. The weekends are harder tbh.
Last edited by storm84 on 09 Aug 2018, 21:53, edited 1 time in total.
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Re: Fitness 2018

Post by Mugsy » 09 Aug 2018, 21:07

After a dud weekend due to me sitting down and focusing on my job interview prep more than anything, I've managed to get back to the swing of things with 10k steps every day for the past 3 days. I do have to make up 18k steps tomorrow or on the weekend. Ironically, they count housework as moderate activity with each minute equaling 100 steps somehow.

Also found myself eating less chocolate this week... I've bought 3 bags of peanut M&Ms and not opened a single one.

Squeezed in my weekly shopping tonight to make up the 1k steps gap I had... though I had to walk around my kitchen bench top for 2min to make up the final bit.
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Re: Fitness 2018

Post by storm84 » 10 Aug 2018, 14:57

storm84 wrote:
05 Aug 2018, 08:38
Though I can't talk. I just signed up to do the 10K Canberra fun run in September, and I'm nowhere near fit enough for that. :P
Got up at 6:30am this morning to do speed / V02 intervals. It was -2C outside. During my warm-up jog, my hands were so cold they were aching. This better all build up to something...

2 training sessions down, 17 to go. Got the long run on Sunday: hoping to do 8km.
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Re: Fitness 2018

Post by Disco » 10 Aug 2018, 15:27

It's squat day today, still a bit sore after deadlifts on Tuesday - I don't often get DOMS, must have been a good workout that day.

I hate squats.
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Re: Fitness 2018

Post by André Axe'm » 10 Aug 2018, 17:56

I did the wrong weight on my squats Wednesday. Got through 3 sets of 10 and thought "That seemed a bit harder than it should have been." Then the nausea hit me and I had to sit down for 5 minutes, and terminate that workout.
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Re: Fitness 2018

Post by Mugsy » 11 Aug 2018, 07:52

Did 12,500 steps yesterday... most of this after work and with a new suitcase in my hand. My feet feels a bit sore though.
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Re: Fitness 2018

Post by Disco » 11 Aug 2018, 08:01

I had a knee injury late last year/early this year that I sorted out with physio, but since then I've been careful with my squats - started with wall squats, then bodyweight, then weighted box squats, but I've stuck to box squats.

Decided I wanted to get back into full depth squats, so I dropped my 5 set max by 40% (erring on the side of caution) and started full depth squats yesterday and they kicked my ass.

Those extra couple of inches totally wrecked me, and the hypertrophy sets were near agony - so the new rule is no supplemental leg work on leg day and despite the fact I normally don't get DOMS too bad, I think tomorrow is going to suck.
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Re: Fitness 2018

Post by Disco » 12 Aug 2018, 10:49

Was snowing this morning, quads still sore from squat day, still went for a run.

If you can call it a run, I've just been repeating W1 of the C25K program for the last few weeks, still it's moving!
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Re: Fitness 2018

Post by storm84 » 12 Aug 2018, 17:20

8.1km run today. Though I think jog is a more appropriate term (6:45/km), but I feel I'm building nicely towards the 10K in 60 minutes goal on September 23rd.

Tomorrow is a much needed rest day.
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Re: Fitness 2018

Post by storm84 » 17 Aug 2018, 10:37

Managed to get up and run before work twice this week. This morning was speed intervals followed by V02 intervals. It was -5C outside, and my sunglasses kept fogging up.
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Re: Fitness 2018

Post by storm84 » 20 Aug 2018, 09:36

9.3km run yesterday, and it felt pretty good. Could have done more, though this morning I have massive DOMS in my entire body. Today needs to be a rest day.

One thing that's really screwing me up with long runs is trying to eat enough afterwards. I ate Wyse I thought was a massive amount of food last night, yet I wake up at 4:30 this morning with my body screaming for food. Since I'm putting on weight as I'm doing this training, I'm pretty sure I'm easing enough (and then some!), but I wish my body would stop with the hunger pangs.
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Re: Fitness 2018

Post by storm84 » 02 Sep 2018, 18:49

Getting sick threw out last week's long run and my V02 session this week, but was able to get to 10K on my long run. 1:08:20. Got 7 sessions left before the funrun, so I'm hoping to do enough to drop that time below 60 minutes. Suppose I'll see in 3 weeks time.
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Re: Fitness 2018

Post by storm84 » 23 Sep 2018, 14:13

Didn't manage to get sub 60, but got close: 1:01:51.

Gonna change up my running routine to focus on more time running at a lower intensity to build up my endurance.
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Re: Fitness 2018

Post by Mugsy » 27 Sep 2018, 07:30

Quads and glutes already aching after wall squats last night.
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Re: Fitness 2018

Post by Disco » 27 Sep 2018, 12:35

I've been doing JiuJitsu, everything hurts after every lesson
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Re: Fitness 2018

Post by storm84 » 28 Sep 2018, 09:53

Last 3 mornings in a row I've gotten up to jog. Following a book that said most of my training should be done at low intensity, I've been keeping my heart rate low (relatively speaking), meaning my pace is only slightly quicker than a brisk walk. I assume by doing it often enough that this'll improve, especially if I lose some weight. It's weird though being able to jog 5k then be able to do it again the next day without any negative effects.
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Re: Fitness 2018

Post by Disco » 28 Sep 2018, 10:37

storm84 wrote:
28 Sep 2018, 09:53
Last 3 mornings in a row I've gotten up to jog. Following a book that said most of my training should be done at low intensity, I've been keeping my heart rate low (relatively speaking), meaning my pace is only slightly quicker than a brisk walk. I assume by doing it often enough that this'll improve, especially if I lose some weight. It's weird though being able to jog 5k then be able to do it again the next day without any negative effects.
I read somewhere recently that low intensity running will help increase your endurance, I'm far from an expert on the subject but it seems like a lot of people are pushing instead shorter more intense workouts, but I don't know the difference
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Re: Fitness 2018

Post by storm84 » 28 Sep 2018, 11:11

Yeah, I just read a book on it: 80/20 running by Matt Fitzgerald. What sold me were the studies of it - the overall endurance levels actually increased more by doing must training at a low intensity over doing more medium and high intensity. Not only that, but it's something done by elite athletes, so it's something definitely worth considering. I still did high intensity intervals today, but it's the only high intensity run this week.

The main challenge is being able to stick to going slow. When I'm out jogging and effectively shuffling at a pace that's about as slow as a fast walk, there's a certain level of social embarrassment - especially when other runners are out who are effortlessly powering past you. There's that part of me that keeps having to remind myself that there's always been a limit to how much high intensity workouts have gotten me and I've always burned out when pushing myself run after run (not to mention the long recovery time between high-effort runs), so it's worth trying to slow down and sticking to a routine.

I'm also trying to lose weight, and keeping food intake low when doing long hard workouts is next to impossible. By body just craves food like crazy and I find it very hard to refuel properly even with unrestricted eating.
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Re: Fitness 2018

Post by Nekosan » 28 Sep 2018, 23:12

There's a university coach in the US that has produced like 11 gold medal athletes in the 4-800m events(iirc), his guys never run more than 200m in training apparently... all the science says he's an idiot but he's one of the most successful coaches ever. Even at elite levels fitness/sport is still largely pop-science and even if its proven nothing that applies to athletes matters for joe blo trying to lose a few pounds.

I know Firas Zahabi out of Tristar gym has been peddling lately that you're better off training shittier and more than high intensity and less, makes sense in the context of sparring but there's still a lot of "feeling" in what he spouts rather than science. At the end of the day everyone wants to sell you something in the fitness industry, at sub-athlete levels i think it's still more a case of do ANYTHING rather than nothing. The exercise that works is the one you DO.

That said, you can't out train a shit diet, your runs all week might = half a burger burned if you're lucky. The mentality of "hit the gym, burn it off" is rather bullshit, you've just gotta get your consumption under your TDEE and nothing else really matters. If you want to improve cardiovascular health then run, if you want to lose weight then do it in the kitchen.


Can i pls have your food cravings? I have trouble packing it in.
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Re: Fitness 2018

Post by storm84 » 29 Sep 2018, 07:11

From my personal experience, I was able to drop some weight through regular exercise at the gym, and some through running, but the only way to have significant sustained weight loss is running a calorie defecit. And personally that's difficult when doing high intensity workouts. When I was training for the 10K, on the long run day (which I was doing at a medium intensity) I'd need to eat the equivalent of a 2nd dinner and even then I'd be going to bed hungry yet stuffed.

I'm not trying the slow running to lose weight - that's what MyFitnessPal is for. I'm trying it because each time I've pushed myself to this distance it's been unsustainable and I eventually burn out and have to start over from nothing. Right now, this is the 4th time I've gotten to 10K, and the previous three times all resulted in feeling somewhat burnt out and then a very quick loss in fitness. The running is because I like running, and I especially like distance running.
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Re: Fitness 2018

Post by André Axe'm » 30 Sep 2018, 16:30

Tried doing a slow jog today. Ended up doing about 1.7km in 10 mins before I just felt too hot. Was different to stop because I felt too hot, rather than not being able to breath enough.
I thought I'd give it a go as I can walk for 20km a day with a pack on, but feel exhausted after a 500m run. Will try this jogging thing for a few weeks and see how I feel.
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Re: Fitness 2018

Post by storm84 » 30 Sep 2018, 16:37

1.7km in 10 minutes is faster than I run! My slow jog is about 8:00/km.

Today I managed to do 10km while keeping my heart-rate between 140-145bpm. Took me 1:20:45. For contrast, that's 19 minutes slower than the same distance last weekend, and this was somewhat flatter. Takes a lot of effort to try to jog by heart rate. There's that part of me that just wants to push on, and another part that worries about just how slow I'm going. On the plus side, although my legs are a little sore, I'm not feeling too exhausted post-run, which is both new and welcome.
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Re: Fitness 2018

Post by André Axe'm » 01 Oct 2018, 08:12

I'll try slower then... I'm terrible at pacing myself.
This was on totally flat ground. So I could walk it at 6 mins/km without noticing.
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