Fitness and being Healthy

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Re: Fitness and being Healthy

Postby Fivelives » Sat May 01, 2010 9:21 am

Daily runs to boost cardiovascular fitness are excellent too, especially at the beginning of an "activity overhaul".

There are a lot of groups that do a 5 or 10k challenge (where you work up to where you can run 5 or 10k nonstop in a few months) - look into those to see if one is in your area. Otherwise, mark out a stretch of relatively flat ground nearby that's around 1-1.5km in length. Set the goal that you'll be able to run 3km (roughly 2 miles) without stopping to walk in a single month.

Then start out slow - walk 1km at a brisk pace, and move up from there. Try to increase distance covered at a running pace at first, rather than the speed of your running. Once you're up to where you can run 1.5km (1.6km = 1 mile) nonstop, start cycling in wind sprints (100m jogging, 100m sprinting) for a mile. It may look something like this:

First week:
Sun: walk 3km
Mon: walk 3km
Tue: walk 2km, jog 1km
Wed: walk 2km, jog 1km
Thurs: walk 1.5km, jog 1.5km
Fri: walk 1.5km, jog 1.5km
Sat: rest/walk 3km

Second week:
Sun: wind sprints 1mi (4 laps around a 400m track, jog the turns and sprint the straights)
Mon: walk 1.5km, jog 1.5km
Tue: wind sprints 1mi
Wed: walk 1km, jog 2km
Thurs: wind sprints 1mi
Fri: walk 1km, jog 2km

Third week:
Sun: wind sprints 1mi
Mon: walk 1km, jog 2km
Tue: wind sprints 1mi
Wed: walk .5km, jog 2.5km
Thurs: wind sprints 1mi
Fri: walk .5km, jog 2.5km

Fourth week:
Sun: wind sprints 1mi
Mon: walk .5km, jog 2.5km
Tue: wind sprints 1mi
Wed: jog 3km
Thurs: wind sprints 1mi
Fri: jog 3km

That should be doable, as long as you don't focus on speed. Get distance down first, then start working on speed. After that first month, alternate your wind sprint days with circuit training, strength training, and pool exercise, something like this:

Fifth week:
Sun: wind sprints 1mi
Mon: jog 3km (increased speed)
Tue: 4 station circuit training, 45min
Wed: jog 3km
Thurs: strength training, 5x5*
Fri: jog 3km

Sixth week:
Sun: 4 station circuit training, 45min
Mon: jog 3km
Tue: strength training, 5x5
Wed: jog 3km
Thurs: swim 500m (5 laps in an olympic size pool) with alternating strokes - freestyle, sidestroke, backstroke, other-sidestroke, breaststroke
Fri: jog 3km

etc etc.

Shoot for a 2 month goal of getting your 3km time down to under 13 minutes (6.5min mile pace), then start increasing your strength training and up the distances on the 3x/week runs (5k, then 8k, then 10k).

The problem with things like sitting on a stool or balance ball is that they're passive. They aren't going to increase your fitness level to any great extent or marked degree, and that's what you need to do to increase your metabolism and get your body to start burning fat rather than storing it. Otherwise, you'll build muscle sure enough, but it'll be under the same layer of fat that you've already got built up and you'll look even bigger (and weigh more!) than you do now.

*Basics of a 5x5 plan: http://www.bodybuilding.com/fun/sclark70.htm
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Re: Fitness and being Healthy

Postby Thalia » Sat May 01, 2010 9:45 am

I was always the worst runner, I would get winded real quick. I was a softball player, and was always good at sports growing up, but running long distances, I used to think there was something wrong with me.

I haven't ran on my treadmill in 3 weeks, but I have trained myself to run at 6 for 10 minutes straight without stopping and i get the 1 mile right under 10 mins, compared to it taking 15 minutes from when I started I think I am improving my agility? I think I will run today and see how I do, I really wish I didn't find my garage so boring lol.

I yearn to bicycle... I love riding bikes and there are tons of trails up here in the NorthWest, but having two small children doesn't allow me to just go... and Aergis has been working 13 hour days, and weekends, so he can't watch them while I go and do that. I'm seriously considering getting a biking or elliptical machine. What do you guys think of them?

Another tip for 8BIT and others starting to change their diet:

Replace all white bread with what bread. All white rice with brown/wild rice. And all pasta with wheat pasta (if you can stomach it, i personally tried and couldn't with the pasta).

It still is high in carbs, but that is a small change that might not shock you right away, yet start training you to pick healthier items to eat. Honestly, I think wheat bread is super yummy.

Also MAYO, get the light mayo for the sandwich if you can't quit it, it's really not bad. If you do want to totally replace it, I've found that using more mustard on my sandwich is fine and keeps it moist.
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Re: Fitness and being Healthy

Postby Fivelives » Sat May 01, 2010 9:56 am

A dog is much cheaper and effective at warding off trail-side predators than a treadmill or a stationary bike, and will probably enjoy the walking and running.

So is a workout partner for that matter, or just doing all of your running at the local high school track (which has the added benefit of being exactly 400 meters long).

Kids make effective workout routines problematic, though. Have you looked into a sitter for the hour a day you'll be working out? And, don't worry about getting winded - that's why you gradually increase your pace, starting at a walk and ending at a distance run.

If your garage is boring, and you absolutely can not go outside at all to do your exercising, try getting a cheap flatscreen and mounting it to the wall in front of the treadmill. Run some cable to it (or just a dvd player) and tune in to a channel you can zone out to. I think they actually make DVDs especially for treadmill runners (wow, they actually do: http://www.treadmilltourist.com/ ).
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Re: Fitness and being Healthy

Postby Candiru » Sat May 01, 2010 1:28 pm

Can I ask what on earth the difference is between white bread and wheat bread? Isn't all bread made from wheat? Do you mean brown (or wholemeal) bread? (Maybe its a UK/US translation issue!)
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Re: Fitness and being Healthy

Postby Thalia » Sat May 01, 2010 1:58 pm

Candiru wrote:Can I ask what on earth the difference is between white bread and wheat bread? Isn't all bread made from wheat? Do you mean brown (or wholemeal) bread? (Maybe its a UK/US translation issue!)


Yes both breads are made from Wheat, but there are certain things taken out to make bread white that is left in Whole Wheat that makes it more nutritious. Kinda like white vs brown sugar, it's the same stuff but white sugar has had the molasses removed; now with the breads its like the molasses had all the good stuff in it and they took it out, though with bread the main thing lost is fiber. Anyway:

A few reason, quoting from various sources:

Because WHOLE wheat bread has a lot more fiber, this happens:

"Your body processes the carbs (sugars) in white bread quickly which increases the amount of insulin your body releases to balance the sugars in your blood. You get a good rush of energy from white bread, but it will not last long.

Your body processes the carbs (sugars) in wheat bread very slowly, which means your insulin release mechanism is not overworked, it does not have to work overtime to regulate the sugar in your blood. Because the nutrients move through your body slowly, you don't get that high from the rush of sugars and your body stays satisfied longer."

also

"Fiber aids digestion and most people are aware of this. However, fiber's benefits go beyond healthy digestion. Fiber helps you feel full and makes it easier for you to control your weight. Moreover, it has many health benefits. For example, fiber reduces the risk of heart attacks and strokes."

I also read that there is now a "White Whole Wheat Bread" that tastes like white bread but has all the nutritional benefits of Whole Wheat Bread.
Last edited by Thalia on Sat May 01, 2010 2:00 pm, edited 2 times in total.
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Re: Fitness and being Healthy

Postby Fridmarr » Sat May 01, 2010 2:00 pm

Candiru wrote:Can I ask what on earth the difference is between white bread and wheat bread? Isn't all bread made from wheat? Do you mean brown (or wholemeal) bread? (Maybe its a UK/US translation issue!)

White bread is made from enriched and processed flour, as a result much of the nutrition is removed, and so they "enrich" to replace iron and b vitamins that were processed out. However, they can't replace the fiber that occurs in less processed flour, so wheat bread has higher fiber and slightly less carbs. The fiber counteracts some of the glucose effects of the carbs, and has other benefits as well. I just happen to like the taste of wheat bread more, as it tends to have more of a nutty flavor.
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Re: Fitness and being Healthy

Postby Thalia » Sat May 01, 2010 3:04 pm

Kids are napping and I decided to go for a run on my treadmill since I had not run on it for almost 3 weeks.

I suppose whatever else I am doing to exercise is really helping my endurance and fortitude. I did the best I have ever done on my treadmill: I ran for 12 minutes straight at a 6, ended up doing 15 mins for 1.5 miles. I measure my success by how long I can last without stopping. When I hit 15 minutes without stopping at a 6 I will then work on how long I can hold at a 7.

This is in comparison from when I first got the machine two years ago and I could barely run 3 minutes straight. Even before I gained the weight I used to get winded so easily, I had a bad grade in my PE cuz I could never finish the mile test in time lol.
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Re: Fitness and being Healthy

Postby Nakama » Sat May 01, 2010 8:04 pm

One suggestion for those who might be starting on an exercise regime and have bad knees or whatever from being heavy:

Try the pool. You can get a lot of exercise in a pool and it's not hard on your knees or legs. Yes, if you go to a fitness center and try to join a swim-aerobics class, there might be a lot of older people in there, but it's worth it, I think.

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Re: Fitness and being Healthy

Postby Mcduffie » Sun May 02, 2010 3:25 am

There are a lot of really good ideas being thrown around here. A lot of really good, intellectual insight.

HOWEVER...

Don't forget that every person is different. There is rarely a panacea exercise that solves every person's problems. The best bet is just to find something you enjoy doing that keeps you active, and do that. If you don't like swimming, biking, or running, go plant a garden. Just do SOMETHING.

Food being the easiest to change. As stated in previous posts, a few tiny changes can really put you on a road to awesome eating habits.

Believe it or not, none of ^that was negative. I still love this thread with a passion.

Though, I think it may have something to do with the progression lull in WoW right now. But, that's just my opinion.
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Re: Fitness and being Healthy

Postby Arcand » Sun May 02, 2010 7:31 am

Thalia wrote:I suppose whatever else I am doing to exercise is really helping my endurance and fortitude. I did the best I have ever done on my treadmill: I ran for 12 minutes straight at a 6, ended up doing 15 mins for 1.5 miles. I measure my success by how long I can last without stopping. When I hit 15 minutes without stopping at a 6 I will then work on how long I can hold at a 7.


I suspect you're making your runs as unpleasant as they can possibly be, if you're doing a "go until I can't anymore" regimen.

Have you ever tried intervals? Run for x minutes, walk for y minutes, repeat; keep tweaking x and y so the percentage of time that you spend running keeps creeping upward. In addition to this not feeling like as much of a grind, there's evidence that you get a greater training effect and fewer injuries when you mix up your intensity.
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Re: Fitness and being Healthy

Postby Thalia » Sun May 02, 2010 9:27 am

Arcand wrote:
Thalia wrote:I suppose whatever else I am doing to exercise is really helping my endurance and fortitude. I did the best I have ever done on my treadmill: I ran for 12 minutes straight at a 6, ended up doing 15 mins for 1.5 miles. I measure my success by how long I can last without stopping. When I hit 15 minutes without stopping at a 6 I will then work on how long I can hold at a 7.


I suspect you're making your runs as unpleasant as they can possibly be, if you're doing a "go until I can't anymore" regimen.

Have you ever tried intervals? Run for x minutes, walk for y minutes, repeat; keep tweaking x and y so the percentage of time that you spend running keeps creeping upward. In addition to this not feeling like as much of a grind, there's evidence that you get a greater training effect and fewer injuries when you mix up your intensity.



You are correct, and Aergis tells me the same thing, about interval training burning more calories and all that. I suppose the grind I do is to challenge myself and see how far along I've made myself come. I suppose I always saw it as the High School challenge still, being able to do the mile in under 10-9 minutes.

Perhaps I should leave my own self challenge to once a week and do the more effective interval training more often.

P.S., weigh myself on Sundays, lost 1 pound this week :D
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Re: Fitness and being Healthy

Postby Vanifae » Sun May 02, 2010 3:48 pm

I just run from the cops.
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Re: Fitness and being Healthy

Postby Grehn|Skipjack » Sun May 02, 2010 3:54 pm

Vanifae wrote:I just run from the cops.

Run from the police!
Run from the police!
Climb the fence!
Climb the fence!
Now let's stash the dough!
Stash the dough!
Don't be sweatin like you got mace in your face, bitch!
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Re: Fitness and being Healthy

Postby mew » Sun May 02, 2010 3:55 pm

ImageImage
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Re: Fitness and being Healthy

Postby Thalia » Tue May 04, 2010 9:28 pm

Haven't had time to work out the last 2 days. I usually do it while the kids are napping, but I took on a house project, painting our master bedroom, which I was only able to do while the girls napped.

I actually found myself sore on my waist, arms, and back after I finished today and yesterday. Does that count as some physical activity? lol.
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