***** All things Fitness *****

[penguinz]

2022 getting and staying fit thread!

[ChiefsOne]

Originally Posted by In58men

Woke up at 3:45 AM to hit the gym at work around 4:50ish.

Incline at 15 and speed set for 3.2 (the recommended speed is 3.0) for 30 minutes. Always a great start to the day. Highly recommend it.

Are you holding the handles? I can't get above 10 without holding on for more than 30 seconds at a time at 3.7.

[ThaVirus]

Originally Posted by ChiefsOne

Squat is getting better, last night I got 400 for 5
Bench is the same
Deadlift is stupid, I can get 405 for 5, but haven't been able to get 425 for more than 2.

You must have been a beast growing up and are just regaining your old form?

That kind of progress is insane.

[NewChief]

Originally Posted by BWillie

I run 5 days a week now. Changed my life. Only downside is the weight loss. Feel better. More energy. Sleep better. Never thought I would like it.

Same. I've traditionally worked out (weights, spin class, or pilates) every morning and then done "fun" bike rides on the weekends.

When I was in my 20s and early 30s, I did a lot of trail running as well, but I swore off running and absolutely hated it for years. Something happened this Winter, and I started running some. Next thing you know, I pretty much need a run (or a bike ride) after work every day. Runs are just so much easier to get in regardless of weather than riding a bike. Doing mainly weights and mobility in mornings (the stretching and mobility has become really necessary with the tightness created from running) then running or cycling in afternoons.

I'm 51 and probably in some of the best shape of my life. Dropped down to below 200 lbs without losing any of the strength I was carrying at 225 last year.

[BWillie]

Originally Posted by NewChief

Same. I've traditionally worked out (weights, spin class, or pilates) every morning and then done "fun" bike rides on the weekends.

When I was in my 20s and early 30s, I did a lot of trail running as well, but I swore off running and absolutely hated it for years. Something happened this Winter, and I started running some. Next thing you know, I pretty much need a run (or a bike ride) after work every day. Runs are just so much easier to get in regardless of weather than riding a bike. Doing mainly weights and mobility in mornings (the stretching and mobility has become really necessary with the tightness created from running) then running or cycling in afternoons.

I'm 51 and probably in some of the best shape of my life. Dropped down to below 200 lbs without losing any of the strength I was carrying at 225 last year.

I started recently doing interval training. I'm hoping that will help with my lower body running strength because if I do weights squats or something I can't really run very well for two days. I feel like it is helping me recover better now since my tendons etc may be getting stressed more.

Monday: 6 miles easy
Tuesday: 7 miles easy
Wednesday: 20 reps x 200m 30 seconds rest @ 30 secs faster than 5k race pace, 6 reps x 150m 1 min rest @ 400m pace
Thursday: off
Friday: 9 mile long run
Saturday: off
Sunday: Tempo run, 3 miles @ 30 seconds slower than 5k race pace followed by 3 miles easy after long cool down

I've went from 188 to 175 lbs so that is pretty disappointing. I would like to be larger not smaller but to be a good runner you need to lose alot of weight.

[Chargem]

Originally Posted by Titty Meat

Since the weather's been nicer I've been doing a great job at getting 10k steps in and staying around 2,300 calories.

My question is- Sometimes work kicks my ass and I'm exhausted but I still drag myself to the gym. Sometimes just to do a full workout I go light on the weights.

Tonight I did: Shoulder Press 3x10 with 20 pound dumbells, Chest Fly 4x10 150, Lat pulldowns 3x10 180 pounds, Chest press 3x8 150 pounds, Later shoulder raises 3x10 25 pounds.

Am I wasting my time here with workouts that light? I figure something is better than nothing? I do upper/lower workouts 2X a piece a week on weekends I lift heavier as I'm obviously more energized

Generally going and dicking around doing nothing is better than not going, because it helps sustain the gym habit. The battle is normally getting yourself there to workout

What are your goals? If its to build muscle/change your appearance and those weights you list are not challenging for you, it's not going to be building muscle.

If the goal is purely to look good, on those tired days you could always do the less taxing muscle groups, e.g. biceps/triceps/side delts/abs?

[ChiefsOne]

Originally Posted by ThaVirus

You must have been a beast growing up and are just regaining your old form?

That kind of progress is insane.

Not really ever a beast, just started when I was 17 and never really quit except for a few bumps here and there. Just steady with working out. I have tried every kind of workout imaginable. In my younger years I did a lot of high intensity training, then moved more towards strength. Late 30s through early 40s did a mix of Crossfit and strength. The strongest I ever was from 38-42.

[NewChief]

Originally Posted by BWillie

I started recently doing interval training. I'm hoping that will help with my lower body running strength because if I do weights squats or something I can't really run very well for two days. I feel like it is helping me recover better now since my tendons etc may be getting stressed more.

Monday: 6 miles easy
Tuesday: 7 miles easy
Wednesday: 20 reps x 200m 30 seconds rest @ 30 secs faster than 5k race pace, 6 reps x 150m 1 min rest @ 400m pace
Thursday: off
Friday: 9 mile long run
Saturday: off
Sunday: Tempo run, 3 miles @ 30 seconds slower than 5k race pace followed by 3 miles easy after long cool down

I've went from 188 to 175 lbs so that is pretty disappointing. I would like to be larger not smaller but to be a good runner you need to lose alot of weight.

Yeah. You are hitting the running a lot harder than I am. My schedule last week:

Sunday: 8 mile run on trail. Easy pace
Monday: Lift in morning, no afternoon.
Tuesday: Spin class in morning, Afternoon 3 mile run. 8:49 pace
Wednesday: Pilates in morning, Afternoon 25 mile paved ride.
Thursday: Lift in morning, Afternoon 8 miles run on pavement. Easy pace.
Friday: Morning: Mobility, stretching, foam rolling. Lunch: 7 mile trail ride.
Saturday: Lift in morning. Afternoon 9 mile run on trail. Easy pace.

I mainly get stiff when I push pace on shorter runs at this point. I'm not on any set schedule or program. Just enjoying going out and running and kind of making up routes arond our town as a I go.

Also on 10g creatine and 2.5mg tadalafil daily as only supplements.

[In58men]

Originally Posted by ChiefsOne

Are you holding the handles? I can't get above 10 without holding on for more than 30 seconds at a time at 3.7.

No, I hold the top of the screen. I’m 6’2 with fairly long arms, so it’s not too bad.

[NewChief]

In my running, I had a pretty bad knee issue that was causing significant stiffness and pain for a week or two... like bothered me when sleeping, walking, and sitting on couch. Lots of swelling. Seemed like probably a miniscus issue.

Anyway, I knew about the Knees over Toes Guy, so I investigated a bit and incorporated a few things from the program (I never subscribed or anything). I don't know why it works... but reverse sled pulls are a freaking miracle for knee issues. I can do a set of them (we have a treadmill at my gym that lets you do sled pulls by adding resistance) and my knee feels incredible.

Anyway, doing that along with continuing to work my squat and split squats deeper has my knee(s) much improved.

[lewdog]

Originally Posted by In58men

No, I hold the top of the screen. I’m 6’2 with fairly long arms, so it’s not too bad.

When you hold on you cut off most of the incline making yourself 90 degrees to the treadmill, making it like you’re almost walking flat. You shouldn’t have to hold on and it takes away the incline benefit. Try lowering to 6-7 degrees and don’t hold anything.

[In58men]

Originally Posted by lewdog

When you hold on you cut off most of the incline making yourself 90 degrees to the treadmill, making it like you’re almost walking flat. You shouldn’t have to hold on and it takes away the incline benefit. Try lowering to 6-7 degrees and don’t hold anything.

That’s interesting, I did not know this. I’ll try it your way next time, now I feel like I’ve been cheating myself lol. Thanks for the tip, Lew.

[BWillie]

Originally Posted by lewdog

When you hold on you cut off most of the incline making yourself 90 degrees to the treadmill, making it like you’re almost walking flat. You shouldn’t have to hold on and it takes away the incline benefit. Try lowering to 6-7 degrees and don’t hold anything.

I don't understand all of the people who come to the gym and walk. Yes on incline. But...

It fascinates me.

[blake5676]

Originally Posted by BWillie

I don't understand all of the people who come to the gym and walk. Yes on incline. But...

It fascinates me.

I lost 40 pounds last Dec-Mar just incline walking. Didn't realize how heavy I had gotten but stepped on the scale and had hit 255. I'm just shy of 6'2" so I wasn't a blimp but definitely fatter than I should be. Stopped eating like shit and did 3 miles a day on the treadmill at 4mph pace and 6% incline. I'm not sure how accurate Apple Watch trackers are but I was burning bw 5-800 calories doing that alone.

I eventually wasn't getting my heart rate high enough after doing that for a few months so I started running on the treadmill and worked up to running the 3 miles rather than incline walking. Hated it but it was a means to an end. Never did catch the running bug though.

I like the controlled aspect of the treadmill by being able to manage the incline and pace. If I was just walking at a slower pace and flat, I'd do it outside and skip going to a gym.

[lewdog]

Originally Posted by BWillie

I don't understand all of the people who come to the gym and walk. Yes on incline. But...

It fascinates me.

Incline walking burns almost as much calories as running and is way easier on the joints. No idea why anyone chooses running anymore and the toll it takes on your body.

[NewChief]

Originally Posted by lewdog

Incline walking burns almost as much calories as running and is way easier on the joints. No idea why anyone chooses running anymore and the toll it takes on your body.

For me, running is meditative and exploratory. I can just leave my house and mentally create a route in my head as I go. Also, being outside feels so much better to me than being in a gym. So yeah, the benefits are probably more psychological than physical, but nothing sounds worse to me than walking on a treadmill for 30 minutes, much less an hour. I have a hard enough time doing “reverse sled pulls” on a treadmill for 5 minutes to start my workouts.

That being said, I love my hour of lifting in the gym, but for more zone 2 work, I’d just much rather be outside.