This time two years ago I could not walk up two flights of stairs due to 90% blockage in my heart. I sought treatment because my regular exercise routine became impossible on some days and the wife nagged me that this was not normal. After getting two stents 21 months ago, I'm in better shape than I have been in 15 years.
This week I lifted 40,000 lbs. on my weight circuit (I do a lot of reps). I do the weight lifting about twice a week.
I walk 25 minutes on the indoor track at as fast a pace I can go without actually jogging. Then a five minute cool down. I do that about 4 days a week. At 55 I don't want to mess up my joints by jogging.
Last week my heart said that if I keep this exercise routine, I'll know when I get to 85% blockage again and can get even more stents put in. Getting balloon angioplasty and stents was one of the easiest surgeries to recover from that I've ever had.
I hope that all of you who have desk bound jobs get regular exercise of some sort.
What do you do?
Treadmill 3X a week, mile and a half at 2.5 mph. Also swim in pool this time of year. My wife dangles a chicken wing in front of me on the treadmill to keep me going. O0
great to hear your well on the mend.
Working shifts plays hell on keeping a stable exercise routine. I was a member of a gym that was just a 5 minute walk from my house but I ended up quitting 2 years ago as it was just too crowded regardless of time of day ($15/mo memberships seem to attract a lot of people) and you spent more time waiting for a piece of equipment than you did using it. Last straw for me was when some punk grabbed two of the weights I had on the floor next to the bar I was using and gave me the finger when I told him I was using them. The staff member pretended not to see as she was friend with the punk.
Anyway, I quit the gym and bought a crappy Bowflex for the home to use in conjunction with my stationary bike. I try to use both 3 times a week but some weeks I only get on once. I generally do 40 minutes on the bike with 30 at light/moderate intensity and two 5 minute sprint intervals thrown in. The Bowflex just doesn't cut it as a weight machine, I find. Not enough resistance and the way the tension rods work means that you only get the full resistance once the rods are fully bent. That's maybe only the last 25-30% of the range of motion.
I also hike the trail near my place when the weather permits. It's only 2.5km each way with a 400m climb, but it's enough to have me huffing and puffing and needing a break halfway up.
I also recently started on the keto diet. Lost 11.5 kilos so far. I find I can stick to it with relative ease when I'm in a normal routine of work/home/repeat, but social obligations come up from time to time (visit to the parent's place, friend's birthday, friend learning he had cancer and wanting to drink) that force me off of it and getting back into a state of ketosis takes up to 5 days once you have just a few too many carbs.
Treadmill 2 or 3 times a week. Swimming once a week. I make a point of standing for phone calls in my office to get my butt out of the chair. I try to take stairs rather than elevators.
Gym 4x a week. Usually 40-50 min of cardio with 30 min of weights. Went from 321 to 260. Next 30 are going to be a b**ch. From here on out it's all diet.
Quote from: acctingman on July 17, 2017, 08:29:26 AM
Gym 4x a week. Usually 40-50 min of cardio with 30 min of weights. Went from 321 to 260. Next 30 are going to be a b**ch. From here on out it's all diet.
Nice job! O0
^Yep, keep it up airboy.
Airboy...keep at it and congrats to you. Never too late to better ones quality of life!
Quote from: acctingman on July 17, 2017, 08:29:26 AM
Gym 4x a week. Usually 40-50 min of cardio with 30 min of weights. Went from 321 to 260. Next 30 are going to be a b**ch. From here on out it's all diet.
Impressive.
My gym has a pool - but I swim like a very slow log.
Quote from: airboy on July 17, 2017, 12:01:47 PM
My gym has a pool - but I swim like a very slow log.
That's better than the boulder impression I do while swimming....
Quote from: airboy on July 16, 2017, 09:46:23 PM
This time two years ago I could not walk up two flights of stairs due to 90% blockage in my heart. I sought treatment because my regular exercise routine became impossible on some days and the wife nagged me that this was not normal. After getting two stents 21 months ago, I'm in better shape than I have been in 15 years.
hard to tell based on what we saw of you this summer :)
I used to do a lot of triathlons, bike races, and running races, including ultras. I loved running 50k on trails (hence my screen name). When I turned 50, I had a series of minor surgeries and injuries, and changed jobs a couple times, which took me off my training routine, but never got the passion back. So now I run a few times a week and bike a few times a week and don't worry if I miss a day. I used to swim with a masters group but gave that up a couple of years ago. I recently started playing tennis and want to take BJJ soon. Never have liked weight training. My daughter is a certified yoga instructor and need to give that a try sometime.
Wife and I are wanting to take some tennis lessons . It would be a fun way to get some cardio in. I HATE cardio, but my heart loves it O0
@SDR (and others), there are a couple of workouts I could recommend if you're not grooving on the bowflex.
First, Bison suggested this to me a while back. I modified it slightly and this is something I try to do a couple of times a week. Ok, so I think about doing it a couple of times a week at least.
One mile run.
Ten sets of:
20 x push ups
20 x crunches
20 x air squats
One mile run.
I think it's the Michael Murphy workout. Anyway, if you do this, it should take you somewhere around 35-40 minutes and you can up the intensity easily by adding reps, sets, or distance on the front or back end.
Additionally, I bought a sand bag a while ago and I've got a pretty good sandbag routine here: https://www.bodybuilding.com/fun/build-serious-strength-with-sandbag-training.html
I've modified this workout as well. For example, I do three sets of everything instead of the recommended two. The nice thing about throwing the sandbag around, though, is that it doesn't take up a lot of space, and it's a harder workout than using regular weights. I have two, now, one about 35 pounds and one about 50 pounds.
Lastly, you can check www.artofmanliness.com for some great workout ideas; he has quite a good section on diet and training on there.
My personal workout routine, that I really need to make more of a "routine" than the current "do I really feel like working out today?" is a mixture of the modified Murphy, sandbag a few times a week, and taking out the paddleboard for a few miles of paddling.
Great stuff Toonces O0
Quote from: Toonces on July 17, 2017, 04:55:20 PM
One mile run.
Ten sets of:
20 x push ups
20 x crunches
20 x air squats
One mile run.
... if you do this, it should take you somewhere around 35-40 minutes and you can up the intensity easily by adding reps, sets, or distance on the front or back end.
I'm fuzzy about whether I could run two miles in 35-40 minutes, much less do ten sets of those things between. (Or at all. Or one set. Or run one mile, tbh, but I'm thinking about time here. ;) )
Surely that's a typo?
QuoteFor example, I do three sets of everything instead of the recommended two.
I can run one mile in 35-40 minutes. If I don't pass a bar.
I wouldn't recommend that workout to anyone that hasn't been doing rigorous physical exercise. Scale the hell out of it if you need to do a workout like that particular one. Its actually 10 sets of pushups, pull-ups, and air squats. Start and end with a one mile run.
As for exercise habits, I walked to class at Knoxville a few miles a day, up and down hill both ways, and taught fencing twice a week. So I used to have exercise.
Used to. :hide:
I developed a bowflex regime a few years ago, but when I got sick with something for a couple of months (flu going into my lungs at the end, as I recall, took forever to get the coughs out), I got off the regime and haven't gone back yet. Keep reminding myself to do so, but I procrastinate about that because I want to diet off more weight first. (I need to get down to around 165-170, and then build back up.)
The regime wasn't much for endurance, but I hate spending time exercising unless I'm sparring or something else fun. The concept only required about six minutes a night before bed, and focused on working upper body groups (mostly, since my legs are in better shape) at maximum strain for short periods.
So, strap up X amount of resistance (a good guess is fine to start with, the process scales up to find the proper limit quickly). Bend the bars in six second steady repetitions, three seconds out, three back. Continue until near failure (don't want to push to total failure). If you can do 20 repetitions steadily without stopping, then the next night add 5 lbs tension on each side.
One night do sitting curls. (Together with the bar is fine, fatgrips if possible, alternate between underhand and overhand between reps.) Next night do resistance stomach crunches (with hands crossed on chest). Next night do reclining push outs. (Maybe not with the bar, since that never seems safe on bowflex: nothing to stop an accident from pulling the bar back onto you!) Next night do stand/squat pulls with the bar (fatgrip if possible, alternate between underhand and overhand between reps).
Naturally the same thing could be done with true cable weights.
Obvs this is more for body shaping than anything really useful. But it was working well. I should dang well get back to it, but I'm horribly lazy and procrast about some things. :-[
How old are you?
I focus more on the vital parts (heart, lungs, etc...) than muscle development. That is why I walk fast 25 minutes for 3x to 5x times a week. I do my weight circuit two to three times a week.
The important part is to be active and do it regularly. Toonces is probably in much better shape that almost all of us. I'm very serious about my cardio and somewhat serious about my weightlifting.
Quote from: airboy on July 19, 2017, 08:46:23 AM
Toonces is probably in much better shape that almost all of us.
"much better" is probably a stretch
^I'm glad you said it first 💀
Quote from: mirth on July 19, 2017, 08:54:37 AM
Quote from: airboy on July 19, 2017, 08:46:23 AM
Toonces is probably in much better shape that almost all of us.
"much better" is probably a stretch
Especially if you are talking about waistlines and pants. :)
:2funny:
Oh kiss my butt bison. You too Gus. >:(
JP, the 3 sets was for the sandbag link I posted. It has you doing 2 sets of each exercise, but I prefer 3.
As for bison's Murphy workout, if you're not already working out routinely then definitely scale it back or you're going to be a hurting puppy.
Yesterday I did the toonces Murphy workout: 20 minute ocean swim, 10x20 push ups, 10x20 crunches. I haven't done a regular swim in a while....boooooring, especially when visibility is like 18 inches.
Quote from: Gusington on July 19, 2017, 08:45:14 AM
How old are you?
47 this November.
I do have an old Cardio-glider in my office, that I've been working on for a little over two weeks now, but I don't think that's long enough to count as an exercise "habit", so I didn't want to mention it. :-[ I'm spreading 9 sets of 20 (half overhand, half underhand) out over the workday, adding 1 rep per week (so 21 reps per set this week). But the extra reps being added on are done with the hands down low/centered on the grips, and the feet up on the kids' pedals which makes the extra reps
much harder. Resistance is cranked up to max, but on this model of Powerglide that isn't too bad for the limited number of reps I'm doing.
You're a spring chicken Pratt!
I'm in terrible shape.
I'm 20st 6lbs (that's 286lbs in old money or 130kg in new) and 5'10" (1.75m) and I have a a terrible diet - high sugar, high fat, high salt which I have been "trying" to control since I was 20.
As far as exercise goes - not an awful lot. I cycle to and from work but that's only 7.5 miles round trip. A couple or 3 times a week I'll cycle a longer way home taking that day to 12 miles and occasionally I'll do a 25 mile ride home. On average I probably scrape in about 60-80 miles a week on the bike.
I eat too much. I'm starting to feel it in my joints and it's about time I stopped fannying around and did something about it.
By the way two things...
- Congratulations on turning shit around - kudos O0
- I love that - as one of the easiest surgeries to recover from that I've ever had - I've only ever had surgery once in my life and that was for varicose veins. How many surgeries have you had?
Anyway - well done.
My doctor knew how to get me working-out. He told me he would just schedule more Colonoscopy's if I didn't shape-up. :hide: That did it! I can DRIVE a mile in under 10 min. That count?
Wow JD, I would think cycling 7.5 miles to and from work by itself is pretty good exercise.
Quote from: bbmike on July 19, 2017, 11:02:43 AM
Wow JD, I would think cycling 7.5 miles to and from work by itself is pretty good exercise.
It doesn't counter what I eat though.
Well - actually that's not totally true. I have still been putting on weight over the years, but since I started cycling it has slowed dramatically.
But my eating is the problem.
What annoys me about myself is I plucked up the energy/courage/determination/whatever and cycled 200 miles in 2 days from Newcastle to Edinburgh and I can't seem to summon the determination to NOT pick up that chocolate bar (or should I say "those chocolate bars")!
#annoyedbymyself :knuppel2:
Wouldn't "high sugar, high fat, high salt" also be known as "Scottish food"? >:D
At least you've got a respectable exercise regime already down pat. If you can work your way down to a 6" Subway meal deal, with plain baked chips and half-sweet tea and a high protein sandwich (maybe converted to a salad) with no cheese and no extra sauce (extra bacon is fine), twice a day, you'd be a dang Scottish crag in a year!
Quote from: JudgeDredd on July 19, 2017, 10:52:18 AM
I'm in terrible shape.
I'm 20st 6lbs (that's 286lbs in old money or 130kg in new) and 5'10" (1.75m) and I have a a terrible diet - high sugar, high fat, high salt which I have been "trying" to control since I was 20.
As far as exercise goes - not an awful lot. I cycle to and from work but that's only 7.5 miles round trip. A couple or 3 times a week I'll cycle a longer way home taking that day to 12 miles and occasionally I'll do a 25 mile ride home. On average I probably scrape in about 60-80 miles a week on the bike.
I eat too much. I'm starting to feel it in my joints and it's about time I stopped fannying around and did something about it.
By the way two things...
- Congratulations on turning shit around - kudos O0
- I love that - as one of the easiest surgeries to recover from that I've ever had - I've only ever had surgery once in my life and that was for varicose veins. How many surgeries have you had?
Anyway - well done.
1] Seems like you get a lot of cardio with the biking - well done.
2] I've had 8 surgeries. All outpatient. Aside from the heart cath as a kid and the serious heart surgery 2 years ago, nothing was major.
3] I have a Judge Dread card for Munchkin Apocalypse that was given as a minor prize. If you play Munchkin Apocalypse and PM me your mailing address, I'll mail you the card - even to Scotland!
Quote from: airboy on July 19, 2017, 12:01:38 PM
Quote from: JudgeDredd on July 19, 2017, 10:52:18 AM
I'm in terrible shape.
I'm 20st 6lbs (that's 286lbs in old money or 130kg in new) and 5'10" (1.75m) and I have a a terrible diet - high sugar, high fat, high salt which I have been "trying" to control since I was 20.
As far as exercise goes - not an awful lot. I cycle to and from work but that's only 7.5 miles round trip. A couple or 3 times a week I'll cycle a longer way home taking that day to 12 miles and occasionally I'll do a 25 mile ride home. On average I probably scrape in about 60-80 miles a week on the bike.
I eat too much. I'm starting to feel it in my joints and it's about time I stopped fannying around and did something about it.
By the way two things...
- Congratulations on turning shit around - kudos O0
- I love that - as one of the easiest surgeries to recover from that I've ever had - I've only ever had surgery once in my life and that was for varicose veins. How many surgeries have you had?
Anyway - well done.
1] Seems like you get a lot of cardio with the biking - well done.
2] I've had 8 surgeries. All outpatient. Aside from the heart cath as a kid and the serious heart surgery 2 years ago, nothing was major.
3] I have a Judge Dread card for Munchkin Apocalypse that was given as a minor prize. If you play Munchkin Apocalypse and PM me your mailing address, I'll mail you the card - even to Scotland!
EIGHT surgeries? wow!
Thank you for the offer :notworthy: but I don't jive with the Munchkin Apocolypse - I don't know what it is so I'm off to Google...back in a mo...
That's a lot of biking, JD. You've always looked pretty fit in the pictures you've posted, I think.
Quote from: Toonces on July 19, 2017, 01:17:06 PM
That's a lot of biking, JD. You've always looked pretty fit in the pictures you've posted, I think.
Thanks Toonces.
My weight is a pure plus downhill, allowing me to gather to 40mph. Uphill is a completely different story. But overall I average 16mph on all of my rides.
It's without doubt been a saviour for me - at least slowing the weight gain. One day I hope to join it with some controlled eating and I'll be quids in. I love cycling and I'm hoping one day soon my love of cycling will make me want to see what it's like as a 15st man - but track record suggests it's going to need more effort than I've put in before.
Firstmost, Airboy i am glad to read that you recovering well :D
Quote from: JudgeDredd on July 19, 2017, 02:43:57 PM
My weight is a pure plus downhill, allowing me to gather to 40mph. Uphill is a completely different story. But overall I average 16mph on all of my rides.
JD, take care when you ride, esp. downhill
look what happend to Yourstruly on his MTB ride in his neck of the woods ^-^
(impatient, fastforward to maybe @7:30 )
my exercise habits are in a shameful yearly periodical wave pattern :-[
in early spring i 'suddenly' discover that i gained weight and waist is not fitting pants any more, i step on scale and get
shocked by a 77 digit number, then i reduce calories and my MTB season begins until i get it fought down to 71.5 kg (or even to 69.5 once with the help of some friends in a weight loss betting contest) over a few month.
In summer there is gardening work add to the mix as a lets call it: 'natural crossfit'. and in late autumn when the weather gets uninviting for outdoor activities it all died down ...and the weight creeps up slowly again.
This year i added running to the mix, because its easier to squeeze into schedule then MTB rides and i can arse myself easier to do a short 1.5 miles run in unfriendly weather the getting out the bike for an hour. (or i hope so)
For extra motivation i dared to enlisted to a running event in my area with about 10 000 participants for the 5km, so i was bound ...and 'forced' to run more often.
The event 2weeks ago went well, and it was quite an experience to run in a big city main road cordoned off and spectators in multiple rows on the side... so i will keep running to the mix but from the heart i am more a MTB guy. (and the video as a whole showcase the trails surfaces /surrounding i prefer, singletrail if possible not a street or race biker)
- on a side note
@11:00 i path the spot where i had once seen the ghost-figure (i turn the bodycam to the left)
we had talked about in ghost experiences /spooky places threads here, and may even wayback in the 'ol forum...
http://grogheads.com/forums/index.php?topic=1346.msg26614#msg26614
Yeah but that's MTBs - you SoBs are mental ;D
Quote from: JudgeDredd on July 19, 2017, 12:14:22 PM
Quote from: JasonPratt on July 19, 2017, 11:51:00 AM
...a 6" Subway meal deal...
can we discuss? ;D
Twice a day? That isn't bad. But three times a day still works, just slower and with less leeway for family-social feasts.