How much exercise do you get and what are you going to do about It?
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I have been following the workouts from this site: http://www.crossfit.com/[^] Challenging, fun, and works great.
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It is astounding to me how much of difference in effectiveness there is between the high intensity stuff and everything I had done before that. My wife is an avid cross-fitter, and I can see how having the schedule and the coach have really helped her. I like working out in my backyard and don't want to give that up, but I realize that I'd be making more progress at one of the gyms. Another change which was almost as big was cutting out gluten from my diet, and eating far fewer grains. scientific american article on gluten[^]. I'm not eating fully paleo, but much closer then I had in the past and it's really helped my body composition and energy levels.
I can imagine the sinking feeling one would have after ordering my book, only to find a laughably ridiculous theory with demented logic once the book arrives - Mark McCutcheon
Andy Brummer wrote:
I like working out in my backyard and don't want to give that up, but I realize that I'd be making more progress at one of the gyms.
Same here as well. I work from home and there are no gyms around here doing crossfit anyway.
Andy Brummer wrote:
I'm not eating fully paleo, but much closer then I had in the past and it's really helped my body composition and energy levels.
Same here as well. For me one of the biggest changes was cutting out sugar. At first I found it hard to eat enough carbs as veggies. I was making stir fries with mountains of broccoli, but I realized how many carbs are in beans and it's much easier to add some beans to cut back a bit on the veggies. We were pretty farty when we switched over to those kinds of meals but it went away within a week or so, I think the body adapts to what you eat. Strangely when we went camping we ate a lot of hot dogs and they really made the wind fly where all the beans and cabbage and broccoli in the world wasn't. :) I just took a week off dieting and exercise entirely while on a camping trip and ate and drank at will though getting a lot of exercise and when I came back I had gained 8 pounds, in one week! If it's a choice between proper diet and exercise I think diet is the first place to start, you can eat a lot of calories pretty quickly and easily but exercising off the same amount of calories is a hell of a lot of work. I like the zone diet because I never feel hungry and it clearly has very noticeable benefits of all kinds in quite a short amount of time. It's tricky when you're trying to lose fat while still doing the crossfit style workouts; balancing getting enough blocks in the day with the energy you need while still losing the fat, but I think I've got it worked out right now. I make home made sourdough bread and have always found that a small slice keeps me going for hours where store bought bread seems to burn right through me and apparently it's because naturally leavened sourdough is much lower glycemic than regular breads due to the yeast and bacteria action which consumes a lot of the gluten so I haven't cut out bread entirely but it hasn't seemed to matter. I only eat my own bread and probably no more than a few slices a week. Most store bought sourdough though is just regular bread with lactic acid added to fake the sourdough flavour, it's nothing like the real thing. According to
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I have been following the workouts from this site: http://www.crossfit.com/[^] Challenging, fun, and works great.
Wow, that's four of us in this thread so far, didn't realize there were so many others who knew about crossfit, it seems like something I wouldn't picture a typical computer programmer having any interest in but I guess I should know better. :)
"Creating your own blog is about as easy as creating your own urine, and you're about as likely to find someone else interested in it." -- Lore Sjöberg
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I try to walk a bit.. not much.
Tapas Shome System Software Engineer Keen Computer Solutions 1408 Erin Street Winnipeg, Manitoba Canada R3E 2S8 http://www.keencomputer.com www.ias-research.com/blog
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Wow, that's four of us in this thread so far, didn't realize there were so many others who knew about crossfit, it seems like something I wouldn't picture a typical computer programmer having any interest in but I guess I should know better. :)
"Creating your own blog is about as easy as creating your own urine, and you're about as likely to find someone else interested in it." -- Lore Sjöberg
My sister started crossfit with her personal trainer, one of the most effective workouts I have seen so far. She is down 40 lbs over the last 6 months and is now very fit. Then again, its like all workouts, you get out what you put into it.
Proudly drinking the finest Maryland craft beer. Visiting Maryland for business? First round is on me!
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This has become something I've placed a lot of importance on lately having gone past 40 recently and having been fat and lazy and overweight for much of my 30's and not feeling too great physically and being stressed and tired most of that time. In the last year I've lost over 40 pounds of fat and in the last couple of months alone become in much better shape than I think I have ever been in. For the past couple of years I've excercised pretty regularly. I was in pretty bad shape at the outset, I used to mountain bike a lot then just got lazy for a couple of years and put on a lot of weight. I decided I couldn't go on like that, if I were to chart it, it didn't look like a future I wanted for myself. I started out easy with walking as fast as possible for an hour a day. I felt better and more able to do it and fairly quickly started to actually enjoy it and moved up to adding some pretty steep hills and faster walking and getting back into mountain biking but on pretty tame trails, I did end up losing quite a lot of weight but more through diet than exercise which I've since come to understand was useful for basic bodily maintenance but wasn't really anything more intense than normal people who don't work in front of a computer all day probably get just doing their jobs. Everything changed though a few months ago when I learned about three things which changed my routine and have had a very positive impact on my physical and mental wellbeing. I was reading an article online about how scientists were proving that it's possible to get the benefits of a long period of exercise in just a few minutes and it mentioned Crossfit training in passing. (I can't find that article again but here's a good one in the New York Times: Can you get fit in six minutes a week?[^]) Crossfit is a training method that specializes in very intense training for functional fitness, i.e. stuff people like firefighters need to be able to do, i.e. really intense physically demanding tasks quickly. It's very popular with firefighters and military type people but also with the average person of all ages. The videos I came across showed people doing insane things[
John C wrote:
also makes you want to puke if you do it right.
Hey, just like drinking beer!
My other signature is witty and insightful.
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Ennis Ray Lynch, Jr. wrote:
When I just have access to a treadmill I will use the treadmill every day for about one to two hours.
I used to really think long endurance style workouts were the way to go and did them a *lot* but after reading a diverse amount on exercise and physiology lately I've come across some pretty consistent stuff that discouraged me from it on two fronts: it's been pretty conclusively proven that high intensity interval training gives the same results indistinguishable from having done the long endurance workout but in only a few minutes and long endurance exercise is *very* hard on the body leading to all sorts of nasty conditions(at least in extreme forms of that type of exercise such as bicycle racers that do 4 or more hour endurance rides regularly throughout the week).
"Creating your own blog is about as easy as creating your own urine, and you're about as likely to find someone else interested in it." -- Lore Sjöberg
Some one should tell that to Michael Phelps. When talking about exercising for long periods you really have two conditions to worry about, overuse injuries which athletes and life long enthusiasts will suffer directly related to not cross training and impact injuries from poorly executed exercising. With respect to the treadmill (which I use) there are many mistakes I see in the gym, 1) Most people aren't working out. The fact that they are on the treadmill for an hour does not mean they are in their target zone. The vast majority are not even sweating, and gasp, are able to read a magazine. and 2) Jogging. Although jogging will deliver an appropriate exercise intensity it is high impact and brutal on the entire body, how some people go 15 minutes to an hour like this is beyond me. My exercise is designed around such problems. While I don't want to attack your method or your researchers, it would seem that such pulp is designed to encourage sedentary Americans to get off the couch more than anything else. After all 15 minutes is much more appealing than 45. What really happens is one of two things, either you intensity is such that you cannot go on after 15 minutes in which case you are not doing a cardio workout but an anaerobic one (I can't cut them they work great when I was a sprinter) or you just aren't getting enough cardio; your body needs at least 45 minutes a day of cardiovascular exercise. What your studies have likely shown is that intensity is more important than duration, which makes sense since most people can't even do an appropriate intensity for 15 minutes straight. My personal multi-hour regiment is actually designed based on a little known fact: after 45 minutes to an hour of cardiovascular exercise your body runs out. How about that Google's first result is quotable[
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John C wrote:
also makes you want to puke if you do it right.
Hey, just like drinking beer!
My other signature is witty and insightful.
Mmmm...beer...with tequila shooters. Sadly I'm not camping any more so no more of that for a .... ach, who am I kidding? ;)
"Creating your own blog is about as easy as creating your own urine, and you're about as likely to find someone else interested in it." -- Lore Sjöberg
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I try to walk a bit.. not much.
Tapas Shome System Software Engineer Keen Computer Solutions 1408 Erin Street Winnipeg, Manitoba Canada R3E 2S8 http://www.keencomputer.com www.ias-research.com/blog
How much? How Often? Depends primarily upon my wife's mood.
"The difference between genius and stupidity is that genius has its limits." - Albert Einstein
"As far as we know, our computer has never had an undetected error." - Weisert"It's a sad state of affairs, indeed, when you start reading my tag lines for some sort of enlightenment. Sadder still, if that's where you need to find it." - Balboos HaGadol
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Wow, using an actual boat? I resort to a rowing machine. Less fresh air, but also less weather dependent ;) Also I get myself instant rewards for doing this by watching an episode of some series, 40-45 minutes each. Worked my way through all seasons of Babylon 5 and almost one season of Stargate by now. Ok, now I only need to up my frequency to more than once a week ... :-D
I am currently going through Babylon 5, myself. Nearly Done with season 3 (z - 10 days) It's still so damn good. My added thrill? I missed most of season 1, and then all of season 5 because it went from broadcast to cable. Lot's of 'new' stuff for me. We are all Kosh.
"The difference between genius and stupidity is that genius has its limits." - Albert Einstein
"As far as we know, our computer has never had an undetected error." - Weisert"It's a sad state of affairs, indeed, when you start reading my tag lines for some sort of enlightenment. Sadder still, if that's where you need to find it." - Balboos HaGadol
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Some one should tell that to Michael Phelps. When talking about exercising for long periods you really have two conditions to worry about, overuse injuries which athletes and life long enthusiasts will suffer directly related to not cross training and impact injuries from poorly executed exercising. With respect to the treadmill (which I use) there are many mistakes I see in the gym, 1) Most people aren't working out. The fact that they are on the treadmill for an hour does not mean they are in their target zone. The vast majority are not even sweating, and gasp, are able to read a magazine. and 2) Jogging. Although jogging will deliver an appropriate exercise intensity it is high impact and brutal on the entire body, how some people go 15 minutes to an hour like this is beyond me. My exercise is designed around such problems. While I don't want to attack your method or your researchers, it would seem that such pulp is designed to encourage sedentary Americans to get off the couch more than anything else. After all 15 minutes is much more appealing than 45. What really happens is one of two things, either you intensity is such that you cannot go on after 15 minutes in which case you are not doing a cardio workout but an anaerobic one (I can't cut them they work great when I was a sprinter) or you just aren't getting enough cardio; your body needs at least 45 minutes a day of cardiovascular exercise. What your studies have likely shown is that intensity is more important than duration, which makes sense since most people can't even do an appropriate intensity for 15 minutes straight. My personal multi-hour regiment is actually designed based on a little known fact: after 45 minutes to an hour of cardiovascular exercise your body runs out. How about that Google's first result is quotable[
Fitness and exercise discussions breed holy wars online just as much as Vista ever did here! :) I've seen many sources lately that claim long term endurance exercise is actually harmful to your long term health, they cite horrible arthritis, heart problems etc etc. However these are all amongst people that are in competition and doing much more endurance than perhaps you or I ever have on a regular basis. Anything taken to extremes always has a down side. I disagree that jogging is inherently bad for your body, it's a natural function that we've evolved to be good at and the human foot is a beautiful design for jogging and sprinting, it tends to all go to hell when people put big fat springy running shoes on that allow them to crash down on their heels sending jarring shock waves all through their body instead of on the balls of the feet where we naturally run when barefoot and for which the foot is perfectly adapted to do. I only jog to warm up anyway so I can sprint, jogging isn't really exercise to me any more. The biggest problem with talking to others about fitness is that everyone uses terms like fit for which each person has their own definition. To body builders being fit means looking big and toned (perhaps not able to really *do* anything with that body but looking good nonetheless), to a marathon runner being fit means being skinny as a rail with no body fat but the ability to run forever. I tend to think of Bruce Lee when I think of being fit, he was not particularly muscular from a body builder point of view but it was what he could *do* with his body that made him fit in my mind. I guess I like to think of what my fitness will allow me to do with my body overall. That's why the crossfit training appeals to me because it's focused on functional fitness in the firefighter or soldier sense. I know there is a *lot* of crappy information out there (and a *lot* which is geared towards the average couch potato, not people who exercise seriously so I tend to favor sites for athletes in this kind of thing) which is why if it's important to me I tend to look for the most reliable sources and then try it out myself. My own personal endurance has gone way up since I ditched the long moderate exercise and went to the high intensity interval type exercise. As well my weight loss accelerated greatly. A lot of what I've read says that to build endurance it's best to do interval training, not endurance training. Also the results both cardiovascular and mitochondrial amongst others are indist
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Fitness and exercise discussions breed holy wars online just as much as Vista ever did here! :) I've seen many sources lately that claim long term endurance exercise is actually harmful to your long term health, they cite horrible arthritis, heart problems etc etc. However these are all amongst people that are in competition and doing much more endurance than perhaps you or I ever have on a regular basis. Anything taken to extremes always has a down side. I disagree that jogging is inherently bad for your body, it's a natural function that we've evolved to be good at and the human foot is a beautiful design for jogging and sprinting, it tends to all go to hell when people put big fat springy running shoes on that allow them to crash down on their heels sending jarring shock waves all through their body instead of on the balls of the feet where we naturally run when barefoot and for which the foot is perfectly adapted to do. I only jog to warm up anyway so I can sprint, jogging isn't really exercise to me any more. The biggest problem with talking to others about fitness is that everyone uses terms like fit for which each person has their own definition. To body builders being fit means looking big and toned (perhaps not able to really *do* anything with that body but looking good nonetheless), to a marathon runner being fit means being skinny as a rail with no body fat but the ability to run forever. I tend to think of Bruce Lee when I think of being fit, he was not particularly muscular from a body builder point of view but it was what he could *do* with his body that made him fit in my mind. I guess I like to think of what my fitness will allow me to do with my body overall. That's why the crossfit training appeals to me because it's focused on functional fitness in the firefighter or soldier sense. I know there is a *lot* of crappy information out there (and a *lot* which is geared towards the average couch potato, not people who exercise seriously so I tend to favor sites for athletes in this kind of thing) which is why if it's important to me I tend to look for the most reliable sources and then try it out myself. My own personal endurance has gone way up since I ditched the long moderate exercise and went to the high intensity interval type exercise. As well my weight loss accelerated greatly. A lot of what I've read says that to build endurance it's best to do interval training, not endurance training. Also the results both cardiovascular and mitochondrial amongst others are indist
John C wrote:
I disagree that jogging is inherently bad for your body, it's a natural function that we've evolved to be good at and the human foot is a beautiful design for jogging and sprinting
Humans were designed for Running and Sprinting. Watch a child, they don't jog. There is a distinct difference. As for the rest I am forced to somewhat agree because exercise science really does have a lot of individual differences and no one true answer. With that said however, I find it hard to believe that 15 minutes at 85% is the same as 60 minutes at 85%. Furthermore, I find it hard to believe that 15 minutes at >85% is aerobic. But I am not a scientist and have no intention of strapping anyone up to an 02 meter.
Need custom software developed? I do custom programming based primarily on MS tools with an emphasis on C# development and consulting. A man said to the universe: "Sir I exist!" "However," replied the universe, "The fact has not created in me A sense of obligation." --Stephen Crane
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John C wrote:
I disagree that jogging is inherently bad for your body, it's a natural function that we've evolved to be good at and the human foot is a beautiful design for jogging and sprinting
Humans were designed for Running and Sprinting. Watch a child, they don't jog. There is a distinct difference. As for the rest I am forced to somewhat agree because exercise science really does have a lot of individual differences and no one true answer. With that said however, I find it hard to believe that 15 minutes at 85% is the same as 60 minutes at 85%. Furthermore, I find it hard to believe that 15 minutes at >85% is aerobic. But I am not a scientist and have no intention of strapping anyone up to an 02 meter.
Need custom software developed? I do custom programming based primarily on MS tools with an emphasis on C# development and consulting. A man said to the universe: "Sir I exist!" "However," replied the universe, "The fact has not created in me A sense of obligation." --Stephen Crane
Ennis Ray Lynch, Jr. wrote:
Running and Sprinting. Watch a child, they don't jog.
Hmmm... I guess I don't really know what jogging is then. Maybe I tend to run slowly for my warm up. Is jogging by definition landing on your heel or..?
"Creating your own blog is about as easy as creating your own urine, and you're about as likely to find someone else interested in it." -- Lore Sjöberg
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I've worn through my first pair, and I wouldn't want to run in anything else.
I can imagine the sinking feeling one would have after ordering my book, only to find a laughably ridiculous theory with demented logic once the book arrives - Mark McCutcheon
how long did it take for you to get used to the feeling of running without any heel padding ?
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Ennis Ray Lynch, Jr. wrote:
Running and Sprinting. Watch a child, they don't jog.
Hmmm... I guess I don't really know what jogging is then. Maybe I tend to run slowly for my warm up. Is jogging by definition landing on your heel or..?
"Creating your own blog is about as easy as creating your own urine, and you're about as likely to find someone else interested in it." -- Lore Sjöberg
It is an entirely vague definition. I measure the difference in impact. When jogging I feel heavy, heavy impact (and it is a slow pace) when running I get a moderate impact and when sprinting I get no/low impact. Once you are over about 8mph you are clearly running unless you are over 7' tall. between 3 and 7 mph however there is a lot of overlap. While running hurts for me, jogging will put me on the d/l.
Need custom software developed? I do custom programming based primarily on MS tools with an emphasis on C# development and consulting. A man said to the universe: "Sir I exist!" "However," replied the universe, "The fact has not created in me A sense of obligation." --Stephen Crane
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It is an entirely vague definition. I measure the difference in impact. When jogging I feel heavy, heavy impact (and it is a slow pace) when running I get a moderate impact and when sprinting I get no/low impact. Once you are over about 8mph you are clearly running unless you are over 7' tall. between 3 and 7 mph however there is a lot of overlap. While running hurts for me, jogging will put me on the d/l.
Need custom software developed? I do custom programming based primarily on MS tools with an emphasis on C# development and consulting. A man said to the universe: "Sir I exist!" "However," replied the universe, "The fact has not created in me A sense of obligation." --Stephen Crane
I think I lope more than jog, I don't feel any impact at all really, my body is very loose and upright and I'm landing on the balls of my feet. I'm not going very fast though, I could almost walk as fast as I jog in my warm up to sprint if I walked as fast as I possibly could. I never run or jog on any hard surfaces though, we have an excellent park nearby on the ocean and the trails are mostly through the forest which results in very soft ground from all the years of pine needles falling on it. When you say it hurts do you have bad knees?
"Creating your own blog is about as easy as creating your own urine, and you're about as likely to find someone else interested in it." -- Lore Sjöberg
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how long did it take for you to get used to the feeling of running without any heel padding ?
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how long did it take for you to get used to the feeling of running without any heel padding ?
It didn't take me long at all about a month, but I hadn't done a lot of running before I got them. I also rarely run longer than a mile at one stretch, since I'm mostly sprinting which I think made it easier to adapt. Wearing them as my normal every day shoes helped too. After about a year, my feet and ankles do seem more muscled and stronger. YMMV
I can imagine the sinking feeling one would have after ordering my book, only to find a laughably ridiculous theory with demented logic once the book arrives - Mark McCutcheon
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I think I lope more than jog, I don't feel any impact at all really, my body is very loose and upright and I'm landing on the balls of my feet. I'm not going very fast though, I could almost walk as fast as I jog in my warm up to sprint if I walked as fast as I possibly could. I never run or jog on any hard surfaces though, we have an excellent park nearby on the ocean and the trails are mostly through the forest which results in very soft ground from all the years of pine needles falling on it. When you say it hurts do you have bad knees?
"Creating your own blog is about as easy as creating your own urine, and you're about as likely to find someone else interested in it." -- Lore Sjöberg
Extremely, plus my shin splints will flair up if I run for any extended period of weeks. Discovering the incline on the treadmill has been wonderful for me because I can now get the intensity I want, whereas previously I had to swim to do so.
Need custom software developed? I do custom programming based primarily on MS tools with an emphasis on C# development and consulting. A man said to the universe: "Sir I exist!" "However," replied the universe, "The fact has not created in me A sense of obligation." --Stephen Crane
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Do you normally land on your heel when you run / jog?
"Creating your own blog is about as easy as creating your own urine, and you're about as likely to find someone else interested in it." -- Lore Sjöberg
i do when i'm feeling tired or lazy. i know i'm much more efficient and comfortable when i can do a quick, light almost "spinning" stride, and i try to do that as much as i can, but i always lapse back to heel striking.