In Pursuit of Fitness

What is the Optimal Recovery Time?

2007-02-15T15:52:00.000-07:00

I feel like a bit of moron.

No one had commented on this blog for a long time. Then today I notice that the comment notification emails were being sent to an invalid email address [sigh]. Thanks to those who have commented on past postings over the last month or two - I only just got them now!

Now to the subject of this post. What is the best recovery time for you as an individual? I've come to believe this is a very personal thing. By recovery time I mean the length of time that you are not working out.

In a typical bodybuilder routine they talk about 3, 4, or 5 day splits. On a 3 day routine you are working out on 3 days and resting for 4.

A Crossfit routine (workout of the day) is 3 days on followed by 1 day rest.

Recently I've started taking bigger breaks between workouts. Maybe it's lazyness. Maybe it's because I'm actually chopping and hauling firewood instead of having planned workouts.

Either way I noticed an interesting thing. When it comes to bodyweight dips (no added weights) I can generally only get out about 20 in one hit.

The other day - after not working my chest for well over 10 days - I got on the dip bars and banged out 28 dips - the most ever.

Obviously it depends on your workout load - and I've discovered that - for me - workouts with deadlifts need the longest recovery time. Then there are a myriad of other variables - including nutrition and quality sleep.

How in tune with your body are you? Can you identify your optimal recovery and rest time?

Is Fitness a Relentless Pursuit?

2006-11-29T15:46:00.000-07:00

Over the last month or so I have scaled down some of my more intense workouts.

Why? Because I was losing too much weight!

A strange thing to happen - but quite simply - I am not eating enough to sustain the levels of training. And... when you are generally eating healthy and have been doing for some time - it is rare to overeat.

When I fail to eat enough - then I start burning up muscle - which is one of the most self-defeating things you can do.

Another thought occured to me. If your goal is fitness - once an "appropriate" level of fitness is maintained - then you have a job "holding on" to that fitness level.

Spend three weeks on the couch - and all your hard-earned fitness gains go out the window. So it's important to set goals and figure out exactly what it is you are after.

Why Aren't You Deadlifting?

2006-10-23T19:21:00.000-07:00

Go into any large gym today and you will find an enormous array of machines. There are a couple of machines for every single muscle group.

However, unless you are a bodybuilder really trying to perfect that sculpted physique, I really question the value of spending a lot of time working away on all these isolated exercises.

In many gyms it's quite rare to see anyone deadlifting - whether for fear of getting technique wrong, or maybe doing something silly - I really don't know.

If there is any single exercise that hits the largest amount of muscle groups in one hit - then the deadlift is it. It surely is one of the most powerful metabolic boosters there is. You can do heavy low-reps, or power through 15 rep sets that leave you gasping.

Of course getting the technique right is extremely important - BUT - we all have different shaped bodies and good technique on one person can look different on another person (it's to do with length of your back relative to leg length). Make sure you get a trainer to assist you with correct technique.

So why aren't you deadlifting?

Steroids Kill Brain Cells?

2006-10-04T14:17:00.000-07:00

BBC News have found the reason for 'Roid Rage.

High levels of testosterone kills off nerve cells.

The Yale team exposed cultured nerve cells to testosterone, and found that it triggered programmed cell death (apoptosis).

This can lead to a "catastrophic" loss of brain cells.

"People think steroids are banned because they are performance enhancing, but the second, equally important, reason is that they are known to have a major negative effect on people's health.

Steer clear of the juice. Who wants to get Parkinsons or Alzheimers disease?

Why Exercise Doesn't Need To Be 30 Minutes

2006-09-24T18:57:00.000-07:00

The US government guidelines on healthy eating (MyPyramid) advise 30 minutes per day of exercise. Does that mean you don't cut it if you do less than thirty minutes?

An exercise prescription that neglects advice on intensity is remiss.

I have done workouts that took just 11 minutes long and left me gasping for air and feeling "worked out" for many days afterwards. That's because intensity was at max., and the exercises included a combination of weight bearing and other methods with as little resting as possible.

I know people who spend over 1 and a half hours at the gym. Most of that time is actually spent resting between sets. Presumably that gives them the best possible chance of "getting big". However it isn't the only way to exercise - and neither is precisely 30 minutes of cardio training (such as walking).

Mix it up! Work Hard... then see what happens. Your routine doesn't have to be an endless series of yawn-inducing cardio sessions.

What was that 11 minute workout?

21 Hang Squat Cleans @40kg (90 lbs)
21 Assisted Hand Stand Push ups (I can't hand stand so I hook my feet over the squat rack).
21 Deadlifts (body weight)
21 Dips

Now on the deadlifts there was no way I could do those in one hit - so I split them up - panting like a dog in between each mini-set.

If you are going to try these kind of workouts please be very careful. This workout was proceeded by a comprehensive warmup (which makes it more than 11 minutes I guess!).

Overuse and Injury

2006-09-17T16:02:00.000-07:00

Over the last month or so I have been plagued with dull pain in the forearms. It is a feeling very similar to "shin splints" - if you have ever been jogging.

Apparently it is cause by a problem with the tendons and really, only months of rest will let it heal. I have always been weak in that area, and some of it may be caused by too much time at the keyboard.

The problem is exacerbated by movements using the bicep - such as bicep curls, chin-ups, and pull-ups. Once the problem is there, most movements requiring a strong grip action can become painful.

Overuse problems are far more common that what we realize. Just find any former competitive gymnast. By the time they reach thirty most of their joints are not in good shape at all.

Sometimes you can do all the warming up, you can supplement with a multi-vitamin, and you can ensure you consume the right fats in your diet... and still injury can come calling.

Can You Squat Zero Pounds?

2006-09-06T14:38:00.000-07:00

When a workout tells you to squat, you usually ask "How much weight?".

However squats without any weight (called "air squats" by some) are a great exercise. The other day I had muscle soreness from doing such squats - almost as if I had been squating a heavy weight.

In this particular workout I had done 3 sets of 50 reps.

Squatting is one of the most useful exercises as it's something we use every day - even getting out of your chair benefits from squatting skills.

Have you tried squats with no weight? Don't forget to keep those reps high.

To Gym or Not to Gym

2006-08-28T14:13:00.000-07:00

Recently I was in a clothes shop, and I mentioned to the salesperson that I had trimmed down a little bit. She then asked if I had been going to the gym.

The answer is yes and no.

Gym memberships are expensive and guarantee us nothing. We have to make the effort to get there and work out. Wouldn't it be great if you could buy a block of motivation to go with that?

The good thing about a gym is once you are there... motivation is easy. Everybody is working out. You are there to exercise, and (unless you spend the whole time talking to someone) you will come away feeling like you've achieved something.

Working out on home equipment lacks the camaraderie but is very convenient.

I have tried both - home gym and paid membership... and it very much depends on your personal circumstances. I will say this: While a paid gym has vastly superior equipment - this is no substitute for personal intensity or commitment.

At home I can get away with panting like a tired dog, emitting the occasional grunt, and doing exercises like Burpees or Tuck Jumps without getting really strange looks.

Whatever gets the job done...

Can Laziness Build Abs?

2006-08-22T16:49:00.000-07:00

Every other week another new fitness gadget is released. It seems we want to exercise without actually moving. Whether it's a Vibrating Power Plate or an iGallop - plain old bodyweight exercises just don't seem to be in vogue.

Over the last few weeks I've realized how astonishingly weak my abdominals are. That's because real strength and endurance requires real work. It requires sweat, and mental toughness... in fact anything but laziness.

I tried doing something called an "L-Sit". It is similar to a hanging leg raise - but you hold your legs in the L position. It's something gymnasts are extremely good at. The challenge with an L-Sit is actually holding your legs in place for any duration. Jeremy provides a great guide to increasing abdominal strength here (there is a lot about various leg raises).

The Objectification of Men

2006-08-16T15:56:00.000-07:00

There is considerable discussion surrounding the objectification of women in modern media. But what about men? The pressure to be heavily-muscled grows stronger every day.

Tracy Tylka, of the Ohio State University reviewed previous studies and found that:

"...media images of men in action toys, Playgirl centerfolds, etc., have become increasingly muscular over the last 25-30 years."

Tylka also surveyed 285 college men. The men felt considerable pressure to conform to an idealized image. This pressure led them to "work out so much that weight training interfered with other parts of their lives."

I'm sure the protein supplement industry loves the trend - not to mention the growth of steroid use among gym lifters.

Do you feel the pressure to get ripped? Does it lead you to pursue a healthy lifestyle or an unhealthy one?

Bench Press Extreme

2006-08-08T15:51:00.000-07:00

What is it about the not-so-humble bench press? It must be one of the most popular weight training exercises around. In my local gym, over a period of a year I must have seen only 3 individuals using the pull-up bar - but the bench press? That was almost always occupied.

Glamour Sport?
The sport of powerlifting comprises 3 lifts - the squat, deadlift, and bench press. However only one of these has it's own special competition. Yes... there are bench press champs (but no dedicated squat or deadlift champs).

Bench Press Goals
I always thought that being able to press your body weight was a great achievement. That is until I came across a CrossFit workout that left me staring like a goldfish. I'll call it Bench Press Extreme... you'll soon see why.

Bench Press Extreme
So you thought you were good at the bench press? Try this:

Seven rounds bench pressing your body weight:
Number of reps each round: 21 - 18 - 15 - 12 - 9 - 6 - 3
In between the bench press rounds, do the same amount of pull-ups.

I had to read and re-read that workout. Yes, this is asking for a grand total of 84 Reps at a weight that equals your own body weight. If you weigh 180 pounds, you bench 21 reps at 180 pounds. Then you do 21 pull-ups. Then you go back to the bench and do 18 reps at 180 pounds, and so on.

Scalability
I thought I was doing okay being able to get out one rep of body weight. Boy do I know nothing.

Of course, with all such workouts they need to be scaled right down to appropriate weights. Also, the reps must be done in whatever fashion possible. In the 21 rep round, for example, you might do 7-7-7 - but form should never be sacrificed.

As with many CrossFit workouts, the stopwatch is running - this provides a benchmark.

Reality Check
What did I do? I scaled the weight right down. All rounds were severely broken up. Pull-ups very quickly turned into jumping pull-ups. On round number 5 I hit utter failure, and needed a spotter to lift the weight off (okay you can stop laughing now!). After that I gave up. But next time... next time... I will complete the Bench Press Extreme!

Go Hard or Go Home

2006-08-03T20:14:00.000-07:00

There's an active discussion going on over at Diet Blog in response to a survey on eating and exercise habits. One figure that stands out:

40% of obese people claimed they did 'vigorous' exercise at least three times per week.

I find that difficult to believe - and it's not about being obese or skinny (in fact many skinny people are woefully unfit).

Theory of Relativity
It's a case of relativism. What is vigorous to one person, is nothing to someone else. For some people a 100 meter walk might feel 'vigorous'.

Which begs the question: What is vigorous to you?

I had no idea until I started doing CrossFit workouts. If that's not vigorous I don't know what is. I am still having to significantly scale the workouts (but have had quite a setback with a bout of flu virus).

Here is a recent workout:

400m run
30 (yes that's thirty repetitions) 'Thrusters' at 65 pounds weight. A thruster is a front squat (i.e. bar across the chest/shoulders). However when coming upward from the squat, some explosive power is required to thrust the bar above your head (i.e. a shoulder press).
30 pull-ups (okay so I'm years off achieving this).

Then do it all again... and again (3 rounds total). I scaled the weight down, and had to use jumping pull-ups. And even then I bailed after two rounds.

Now THAT is vigorous exercise.

Stamina: Do You Want It?

2006-07-31T15:36:00.000-07:00

One definition of Stamina is:

Enduring strength and energy

That is something that I would like to have - but severely lack. For that I will blame my conventional weight training routines over the last few years.

Most personal trainers and fitness advisors have a standard rep (repetition) range that they will prescribe. It goes something like this:

< 6 reps per set: Strength training
6-12 reps per set: Hypertrophy (i.e. get bigger muscles)
> 12 reps: Endurance training.

Of course there are dozens of differing ideas about training, and it all depends on your goals.

What's Disappointing
When I changed my style of working out I discovered that I was very weak in the area of stamina. I would find 20 repetitions of an exercise both mentally and physically challenging.

If your goal is simply to build big muscles, then endurance or stamina is not necessarily an issue. But, if, like me, your goal is functional fitness - then it's time to shake things up a bit.

I'm so used to pumping out 8 reps of an exercise, then resting, then eventually pushing out another 6-8 reps. Nowadays (thanks to Crossfit) there are a few larger sets getting thrown in the mix. Of course, I am hopeless with these large sets (20 reps or more), and they always end up "broken" (i.e. instead of 20 reps at once, they end up something like 10 then 6 then 4).

Here's hoping I will grow some stamina...

Free Weights: Not All The Same

2006-07-24T18:43:00.000-07:00

Does a weight of a barbell plate match what it says? No - not always.

This can be very disconcerting. You go to lift the same weight as last week and find it harder. "Oh well," you think "I just don't have as much energy."

I have found variances all over the place. Even at my local gym one set of plates is heavier than the other! My weights set at home is the heaviest of all - with the 20kg plates weighing in at 21.5 kilograms!

The next time you find those weights just a bit heavy, try getting on the scales with and without the plate, and compare the difference.

You might be surprised.

Weightlifting and Death Risk?

2006-07-19T16:01:00.000-07:00

New research published Cardiology points to a link between heavy lifting and torn aortas (via SciencCentral):

It turned out that pumping iron earlier that day had pumped up Linski's blood pressure, which caused a tear in his aorta, the heart's main artery.

All of the individuals (typically young and healthy) had a previously undetected aneurysm (enlargement of the aorta).

Scientists believe that strenuous lifting produces big rises in blood pressure - and, apparently, if the activity does not involve "lifting more than about half of your body weight in a leg press or a bench press or other similar activity, you will not see these astronomical rises in blood pressure."

Scare Tactics
There are risks involved in every sport - but this highlights how those with heart problems need to go carefully.

However we should never use such risks as excuses.

Personally I believe a good goal is to be able to lift your own body weight in a number of lifts (whether a bench press, dead lift, a pull-up or chin, or dips).

When Sickness Strikes

2006-07-18T16:13:00.000-07:00

Sickness has to be one of the biggest motivation-killers when it comes to getting fit. If it's a cold - then it is a matter of a few days of taking it easy. On the other hand, when influenza comes visiting - it's a whole different story.

When you get sick - it's easy to look at possible causes:

Poor nutrition
Stress
Overtraining

However, the human body is a frail thing - and even when looking after all these factors, viral or bacterial infections can strike.

It's easy to give up altogether. It took months to get in shape, and then along comes the 'flu and within 10 days you're almost back to square one.

The only answer is to slowly and gently ease back into the exercise regime.. and don't give up.

How To Get Kids Exercising

2006-07-06T19:03:00.000-07:00

The other day my daughter asked to exercise. I will repeat - she asked. This wasn't some indirect attempt at activity - like messing around outside or throwing ball - she actually wanted to do a workout she had seen me doing.

This might be ho-hum for some families - but for this particular child this was very unusual. She gravitates toward the sedentary end of things - preferring to sit inside than play outside. Sometimes it's like pulling teeth try to get her to enjoy some physical pursuits.

Until now that is. What is the secret?

Fun
Music
Variety

Fun - that goes without saying. Music - as adults we like having portable music players. Gyms always have music playing the background - the same goes for kids.

Variety - this is where Tabata-like interval training comes in handy. Tabata is a form of high-intensity interval training that was studied by a Japanese doctor (Dr. Tabata). It's important to note that I am not referring to Tabata intervals in the strictest sense.

The workout includes repeating an activity for 20 seconds, then resting for 10 seconds. Followed by another activity for 20 seconds, then rest, and so on. The activities can be anything - dancing around, jumping up and down - in fact anything that is fun. The exercises are done at the child's own pace.

My kids absolutely love it. During each 10 second rest they are excited about what is coming next. There's something about that 20 second workout span that appeals to their short attention spans!

Can I Buy Some Motivation?

2006-06-29T16:23:00.000-07:00

Wouldn't it be great if motivation was a commodity that you could stock up on?

The only difference between the person that gets up off the couch and the person that stays sitting is motivation.

The Blame Game
Sometimes I wonder if we can blame our personality. Some people are wired in such a way that they just "get things done" - including daily exercise. In reality - I don't think we can blame anything.

Set a Goal
Set a goal and contemplate on it. Surround yourself with people who share common goals. Go to websites where you will be motivated to do better.

Since I've started doing (more like attempting) CrossFit - I never fail to be inspired by those who are dedicated, consistent, and just downright fit.

It makes me want to get up out of my chair and do better.

What motivates you?

Functional Fitness

2006-06-27T14:58:00.000-07:00

The other day I was relaxing in some hot pools when I noticed an elderly man leaving the pool. Two people were assisting him, and I held my breath hoping he would make it out without injury.

He was lean as a stick and looked very frail. As I looked I could not help wondering if that will be me one day. Which led me to think about functional fitness.

Making Exercise Useful
It is my desire that I will maintain some level of fitness right through to old age - although we never be sure what life will throw at us.

To me, functional fitness means - the ability to get in and out of a chair easily (squats helps with this). To be agile, balanced, and flexible enough to cope with any of life's activities - such as shifting furniture or picking up my kids.

Power
I know of a woman who is a powerlifter. Recently she was at a shopping mall and noticed a large older woman had fallen and could not get up. At this point two other ladies were assisting but lacked the strength to do anything. It seemed a hopeless situation.

The powerlifting woman alone had the strength to boost the fallen lady into a sitting position.

Now that's useful.

Doin' the Dumbbell Swing

2006-06-25T12:47:00.000-07:00

Mixing up your workouts gives your brain some new material too ponder on. For some of us this is essential. I personally cannot stand repetitive tasks in any avenue of my life and the same goes for physical activity.

This week I got to try a dumbbell swing - actually more than one - it was a set of 21 reps. I could almost feel my brain being stimulated by the completely new movement.

Dumbbell or Kettlebell Swing
The movement involves holding a single dumbbell with a two-handed grip. Squat down while holding the dumbbell between your legs. You the come out of the squat position and swing up the dumbbell until it is above your head. You then swing back down (a bit like bringing an axe down) and return back into the squat stance.

It took me a few practice attempts to get the hang of it.

For the next two days after my Trapezius muscles were burning... It could have only been the dumbbell swings.

The Changing Popularity of Fitness Equipment

2006-06-22T13:23:00.000-07:00

It's incredible how many gadgets there are around today - and this is a good thing for fitness. As our lifestyle has got more sedentary - it's much harder to get out there and do something. Gadgets can track your progress and give you that little bit of incentive.

Over at diet-blog I posted about the inaccuracies of pedometers. It shows that you do have to pay for quality as most cheap pedometers are inaccurate.

Overall, however, the demand for certain equipment has changed. Yesterday I went into a sports shop looking for a chin-up or pull-up bar. The guy looked at me funny and said he hadn't sold such a thing for many years. He said that most people are buying elliptical trainers and treadmills - and that even a bench is not a huge seller.

This surprises me. Some of the more simple gear can do wonders for fitness. At the moment I am using our washing line frame as a pull-up bar.

Now that's cheap!

Treadmill Fear

2006-06-21T13:19:00.000-07:00

I've never been one for the treadmill. I always thought that if you were going to run - you might as well do it out in the open air.

Of course maybe I secretly harbour a fear of falling off. Just like this girl...

What Makes Me Sick

2006-06-19T17:17:00.000-07:00

One word of advice: Don't eat too much before a gruelling workout.

Today I attempted my second crossfit workout. Prior to the workout I had been snacking on raw almonds.

I tried a "lite" version of the workout - but even so, about half-way through the workout I found myself on the floor - panting like a dog - and struggling to retain the contents of my stomach.

It makes me realise how slack I have become in my exercise habits recently. I mean really slack.

Today's workout combined pull-ups, press-ups, sit-ups, and squats. That's a lot of "ups". Fortunately the squats are without any weights.

It's funny how you can train in a gym full of a hundred different machines - but still be completely out of shape.

Crossfit

2006-06-19T15:57:00.000-07:00

I first saw mention of Crossfit in response to a diet-blog posting about Free fitness tools. At the time I had a look around Crossfit and was gobsmacked. This was about serious fitness.

Crossfit seems to combine elements from many exercise disciplines. They post a new workout each day.

A few days ago I decided to have another good look at Crossfit - and for the first time in months - I feel seriously excited about exercise! I'm going to give it a try.

At this point I cannot even do their warmup routine! But hey - everyone starts somewhere.

One Word: Frustration

2006-06-19T15:53:00.000-07:00

The time has come for some changes. For so many months now I've been struggling with my exercise routine. It's been the typical weights and cardio thing.

However I've made no progress. But what is progress and what am I aiming for? And that's just the problem. I don't really know what my goals are, and when I do set goals, I feel my body betrays me.

I've been thru various weight training programs that I've made up myself - but I think my mind is just not in it.

It's time for something new...