I used to be VERY active but now "most", no EVERYDAY day, I just sit around and scratch my belly button.. Hopefully, that will change this year as I plan to goto the gym right after the market closes..
In the past, I was VERY active.. growing up, I was avid with BMX, skateboarding, basketball, football, tennis, most of which I was at a very competitive level.. When I got older, I was also an avid biker both road biking uphills and mountain biking thru trails.. I used to also run hills and lift wights relentlessly.. I'm also a decent surfer and can easily go down double diamond moguls on both skis and a snowboard.. I prefer the slalom snowboard over the free style popular today.. Then, after I had kids, EVERYTHING stopped with occasional spurts of basketball where I will stop right when I get my cardio back..
A funny surf story was when my wife and I took a vacation to Hawaii years ago and I decided to rent a surfboard and go surfing since its been a long while since I surfed.. I rented a long board and with my body full of rub on tattoos, I was excited to catch a few waves.. It didnt take long before my arms turned into rubber and I couldn't paddle worth crap.. I got pulled out by the tide and another swimmer had to help me get back to shore by dragging me in as I paddled.. It was pretty embarrassing as my wife has never seen me surf and I gave the impression that I was pretty good..ha She was was having a good laugh as she saw me out there coming in with another swimmer helping me get back to the beach..ha
The last time I was active was almost 2 years ago when I was running "the dish" at Stanford, a 5 mile hilly loop.. When I started, I couldn't make it up the 1'st hill w/o stopping due to both out of breath and my legs were hurting too much, after 4-5months from going once/week, I was almost around the entire loop w/o stopping and the guys I went with took a few weeks off and I stopped going.. Its a shame..
Now, I plan on going to the gym after the market closes, I think its a great way to decompress, get in better shape and pump up your self esteem...ha Often I'm inside so much that when I get out, the sun hurts my eyes..ha Getting a good pump from weights feels great and very motivating.. Its one of those things that once you start, you cant stop, but if you don't do it, you cant start..
Last edited by Jedi; September 3rd, 2012 at 02:03 PM.
While short, intense workouts can be great for inducing fat loss, increasing aerobic capacity, and reducing risk for cardiovascular disease, excessively intense exercise can cause a variety of health problems, especially for those dealing with other concurrent stressors such as autoimmune disease, gut dysbiosis, or adrenal fatigue.
Likewise, you have a spectrum of choices in how much you exercise and how much of the stress management techniques you choose to do. Even 20-30 minutes per day of walking provides most of the health benefits of more intensive exercise while minimizing the risks.
There are four conditions that must be met for aerobic exercise to produce the desired cardiovascular training benefits. These conditions are adjusted according to the interests and level of fitness of each individual.
F – Frequency (How often to exercise)
This will vary from several times per day to 3-6 times per week depending on the exercise intensity and time.
I – Intensity (How hard to exercise)
45%-80% of an individual’s maximal functional capacity determined by a treadmill test.
T – Time (How long to exercise)
Exercise should be sustained for 30-60 minutes, for a minimum of 3 hours per week up to 5 hours per week.
T – Type (The type of exercise)
Walking, jogging, aerobic dance, bicycling, swimming, rowing, cross-country skiing, etc.
Activities in which you move only intermittently or that are “stop and go”, such as golf, basketball, baseball or bowling, tend to activate the anaerobic system and thus do not help to achieve as much of a training effect.
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Rest and Intensity
I don't think it's necessary or desirable to push yourself to an intensity level where you feel like you are about to die. The ability to push to the absolute limit is something that gradually comes with time and experience, but really isn't necessary unless you are a serious competitive athlete.
Interval training encompasses not only all out short duration sprinting, but longer efforts (several minutes) that are just slightly above the anaerobic threshold. These longer intervals are effective to increase maximum steady state aerobic power output. Yes they feel hard, but not like you are gonna die.
A base of cardiovascular fitness is good to have before undertaking interval training. And you need to be free of any underlying medical conditions that could indeed cause very serious problems
In an activity like bike riding there is nothing wrong with spending much of your saddle time at an easy, economical pace that lets you enjoy the scenery and whatever company is available. But without the periods of intensity there will not be any improvement. The problem with running is that you can never "coast" so end up putting in a lot of low quality junk time that just tears you down, but does not provide the stimulus for improvement.
Finally remember that most of what you can accomplish is constrained by the quality of your diet. Make sure that, unlike most Americans, you are not deficient in Vitamin D, iodine, and magnesium.
Be aware of your waist to hip ratio and keep it in the safe range.
I think I've posted this already somewhere, but here it is again.
For most of us, there is no enjoyable aerobic exercise.
If you can't find one, but still want to improve or maintain your health, this large
study suggests the minimum time you need to spend. And if on some weeks you feel
motivated, you can always do a little more.
P.S. If you can have music playing, it usually helps the time pass a little more quickly.
Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study
In this prospective cohort study, 416,175 individuals... participated in a standard medical screening programme in Taiwan between 1996 and 2008, with an average follow-up of 8·05 years.
15 min a day or 90 min a week of moderate-intensity exercise might be of benefit, even for individuals at risk of cardiovascular disease.
Doing 90 minutes of ( ... insert latest fad macho exercise regimen here ...) is not an option for some of us...
I used to walk with the dog ... until she got too old ... the vet said I shouldn't walk her she might have a heart attack... I explained that I had had a heart attack and I was still walking ... she didn't seem to be impressed ... she offered to drive my dog home... yes... just the dog...
But I do manage to work in some aerobic exercise... I shake my walking stick at impatient young folks in BMW's who think I take too long to cross the intersection ...
I get my heart rate up by yelling at dog owners who don't pickup after their pets ...
My version of a high intensity workout is walking fast enough to stay within eye sight of a young woman in spandex ahead of me ... or to stay ahead of the "Blue Haired" women behind me ... not bragging or anything... but I'm pretty much considered a "catch' ... as I can cut up my own food and I don't drool too much...
I'm just a simple man trading a simple plan.
My daddy always said, "Every day above ground is a good day!"