What Kind of Exercise Do You Do?

[Gliondrach]

I recently took up weight training after a lull of about 30 years. I never used to eat anything before doing it but read recently that, for weight training, you need to eat a little about an hour before. So I usually have a peanut butter sandwich and a few nuts and raisins.

I haven't done much weigth training in the last few months owing to back and knee pains. I last did some ten days ago and the time before that was about 2 weeks earlier. But I am going to do some this evening. I feel really chuffed today because I have finally decided that deadlifting is for me.

I'd never done any deadlifting before, apart from practising the technique without any weight and one try with 205 lbs a week ago. I tried 255 lbs this morning to see what it felt like. It came up easily. So I put an extra 30 lbs on and it still came up easily. That is 20 stones and 5 pounds. I estimate that I could probably manage another 20 lbs without any trouble. I weigh about 156 lbs and I'm 54 years old. Facially, I look as if I'm in my early forties. From the neck down, I look about 30. This has a lot to do with my vegan diet and trouble-free mind.

I have to be careful because my lower back has been very painful for most of the past 12 months or more but is now on the mend. I can't wait any longer because I have been inactive for most of the last six months when my back has been at its most troublesome. I might do some repetitions tonight with 235 lbs and will probably rest the bar with a yellow pages 'phone book under each group of discs rather than on the floor, so I don't have to bend my knees too much. I have a torn cartilage in each knee so need to look after them. I need to practise the technique before I try reps with a heavier weight. Some people might think I should wait until my back is completely better but I really can't wait. I will be 55 in four months and I want to be back on form by then. I know my body and always listen to it. It is telling me that it is time to get moving again. I want to be doing 400lbs for 3-5 reps within the next couple of years. I wonder if I could do 500lbs?

I'll keep you informed of my progress.

[Cherie]

good for you! that is a very high amount of weight to be lifting. it's hard to get into it after not exercising for a while. hope it's something you enjoy. :D

[Gliondrach]

I haven't been idle for the last thirty years. I have always exercised regularly since the age of 15. I have been doing various exercises for the cardio-vascular system and muscle endurance rather than extra strength.

[Bowwowmeow]

That seems like a lot of weight to be able to lift!
My dad, who will be seventy next summer, has been working out regularly for about six months or so. He felt he was losing some of his strength and wanted to do something about it. He doesn't suffer from back and knee troubles, though.
What you are doing is probably one of the best things you can do to strengthen your back in particluar, Martin. I've been slowly working on my left hip and leg, since I hurt my left ankle pretty badly last summer when I fell down someone's stairs, and they are still stiff and slightly painful. But its mostly just stretching. I used to be able to sit in a perfect lotus position, so that is my goal for now.

[Cherie]

I haven't been idle for the last thirty years. I have always exercised regularly since the age of 15. I have been doing various exercises for the cardio-vascular system and muscle endurance rather than extra strength.

oh, sorry! i read too fast.
:zzz:

[thevegantwins]

Good luck Martin with reaching your goal. 500lbs is mighty impressive but then again, so is 255lbs!

I go back to the doctor Monday morning before work and I'm going to see if it's okay to return to the gym. I haven't been exercising since I had the bronchitis but I noticed that I'm now able to walk upstairs without losing my breath so I think I should be okay to workout.

[Gliondrach]

It's not that much, BWM. There are women powerlifters who can lift more. And Andy Bolton, the world record holder, has done 1,003 lbs. I hope your ankle and hip are soon better. I used to be able to do the full lotus but haven't tried it in years, since my knee trouble flared up again. Weight training will be good for your father. People in their 70s and 80s can put on muscle and gain strength just as well as younger people. And, a fairly intense weight session increases the amounts of human growth hormone - which helps to keep you young.

Cherie, you didn't read too fast. I hadn't written the part that you thought you'd not read at the time you thought you hadn't read it.

TVT, it was 285lbs. Be fair, now.

Well, I bottled out. My back began to hurt when I was doing bench presses so I decided not to try deadlifts. And my right knee was hurting. Not the cartilage-type pain but a pain in the kneecap. It was hurting the day before when I walked. This morning, the morning after, my back is all right. My knee stopped hurting last night after my weight training session.

[Oracl]

I'm exhausted from reading all this exercise stuff! :yawn: :zzz:

[thevegantwins]

:thumbsup: My doctor gave me the okay to return to exercise, as long as I do so gradually (not that there's another option since I haven't exercised in almost 3 months). I plan on going to the gym tomorrow morning before work and walking 30 minutes on the treadmill and doing some weightlifting.

[Bowwowmeow]

That's good news! :yea:

[Gliondrach]

Are you going to try 300lbs on the deadlift, TVT? We could have a competition.

[thevegantwins]

Ok, you're on, I'll try the 30lbs ;)

[Gliondrach]

My back was hurting after bench presses again last night but I did attempt deadlifts. Attemped, is the word. There was only 235lbs to lift but I couldn't do it. My back was so painful that I couldn't exert any strength to lift the bar. So I didn't try. Strangely enough, about 90 minutes after I finished exercising, my back was completely pain free. It had been bothering me all day. It feels all right today, too.

[thevegantwins]

:rubchin: Maybe you cracked something in your spine that needed cracking.

I went back to the gym this morning, my first time back since October. On Monday, the doctor told me to start off slow but I forgot to ask him what he meant by slow. I did 30 minutes on the treadmill at 3.4mph then I did some weight machines and lowered the weight by 10lbs from my previous level. I felt good though I did have some lung congestion.

[Gliondrach]

That's good. So, you'll be in next year's New York marathon?

[thevegantwins]

Handing out cups of water maybe..:rolleyes:

[Cherie]

My leg has been hurting in the same place before as when I had that injury that I thought was due to the elliptical (sort of a repetitive motion sprain/strain, UNBEARABLE pain, let me tell you). I wonder what it's from - could be yoga. I need to just watch it, because I won't be able to walk if it gets to that point again. Right now, it's like only when I'm sitting and move my leg up and then it stops immediately if I move it back down.

[Gliondrach]

Is your leg any better, Cherie? Where is the pain?

[Gliondrach]

I didn't do any deadlifts again yesterday evening. My back didn't hurt much after bench presses but when I practised the deadlift movement without any weight there was a clicking sound from my lower back. I decided that discretion was the better part of valour and didn't do any. I am thinking about doing a partial deadlift, starting with the bar at about knee height. That way, my back will get exercise but without having to bend too much. And I will be able to use a heavier weight, which will accelerate improvements in strength. Then, when I do start proper deadlifting, my back will be strong enough to handle much more than my legs. I will only be able to lift as much as my legs allow, which will be a piece of cake for my back. I won't be lifting pieces of cake, you understand.

[Cherie]

My leg is better...it passed! The doctors actually called it my groin area, but that's not it. It's the middle, toppest portion of the front of your leg. if that makes sense. :D

[thevegantwins]

Is it related to the sciatic nerve? That can be very painful and comes and goes.

[thevegantwins]

:cheer: Yeah, made it to the gym this morning. Limited myself to 1/2 hour on the treadmill and weight machines. I think my breathing is improving too since the treadmill was easier today than last week.

[Gliondrach]

Good news from Cherie and TVT.

[Cherie]

I don't think it's the sciatic nerve?!

I love your new avatar, VT!!!

[thevegantwins]

I love your new avatar, VT!!!
Thanks :D

[Gliondrach]

Sciatic pain is usually at the back of the leg.

[thevegantwins]

Sciatic pain is usually at the back of the leg.
I had horrible leg pain in the front to side part of my leg when I was pregnant and the doctor said is was the sciatic nerve causing it, more specifically, 2 fetuses dancing on the nerve. :excited: :excited:

[Gliondrach]

Perhaps you're just odd.

[thevegantwins]

Perhaps you're just odd.
I admit I'm odd but I don't think that would account for my sciatic nerve being relocated. :rolleyes:

[Gliondrach]

You're wired up incorrectly.

[Gliondrach]

I did some partial deadlifts. I started with the bar at knee height. I did 12 with a light weight to warm up. Then added more weight. I only did seven with this weight because my back began to hurt. If felt as if I had been bending down all day picking potatoes. I think I will just do the exercise normally with a light weight until I get used to the movement.

The World's strongest man competition was on telly this evening but I was watching Heartbeat instead.

[Gliondrach]

My back feels all right.

[Bowwowmeow]

Ah, that's good, Martin. Hopefully you will make it strong enough to keep it from being injured again, without hurting yourself in the process!

[Gliondrach]

I hope so.

[Tiggerwoos]

I've had what I think is sciatica as an early Christmas pressie. (Started on Christmas Eve when I was going up and down the stairs to put presents under the tree.)

However, I don't know if this is a good or bad thing, but I have worked through the pain and it seems to be easing slightly as have re-started my ice skating I did as a kid and karate lessons and am also back at the gym and I do find exercise helps it as I try to do a couple of hours, other than dog walking about 6 times a week.

As for nutrition, I find before exercise (approx 30-40 mins before) I make a banana smoothie with 2 bananas and some soya milk in the blender and it gives me loads of energy, mainly from the high potassium and carb content.

[Gliondrach]

When I've had bouts of sigh attica I sometimes find it helps to keep mobile and sometimes it doesn't. Perhaps sometimes the movement will realign or shift something that is causing pressure. Or perhaps not.

[Gliondrach]

I started my deadlifting officially last week. I don't think I'll bother with partial movements. I had tried the week before but I had to lean too far forward to make sure the bar cleared my knees as I lowered it each time. It didn't feel right. So, last week, I used dumbells instead of a barbell. I used the same weight as the barbell but, as it is on two separate bars, they don't hit my knees. They do, though, tend to scrape the sides of my legs a bit. But that is only skin damage. I did them again this week on Tuesday. My back had been a bit painful and stiff before each session but felt much better afterwards. It felt better the next day, too.

Making each hand do its share of the work shows up weaknesses. I am using five pounds less in total than I used to use when I did hack squats. I started doing them last year but packed them in when my knee started giving trouble. I could do two sets of 11 repetitions and one of 10 repetitions before my grip began to tire. With the dumbells in the deadlift, I can only do 8 repetitions for the first set before my left grip starts to give way. My legs and back could do more but my left arm limits me. This will get stronger in time. With the hack squats, as I was using a barbell, my right hand must have been taking some of the strain so that my left hand didn't tire so quickly.

I am thinking of including some stiff-legged deadlifts, which target the hamstrings and lower back more

[thevegantwins]

You're speaking another language to me, I weight lift but use machines and have no idea what they are called.

I'm proud of myself though, I made it to the gym every workday this past week including 2 lunch hour workouts. :cheer:

[Gliondrach]

Good for you. Try some free weights - those metal stick things with metal things on them that look like dinner plates.

[thevegantwins]

Haha, I do know what free weights are, I have a 5lb set of dumbells at home but I never take them out. I do a short circuit: chest press, lateral pull-down, pec-deck and inner/outer thigh/hip machine. I just started doing some stomach crunches last week too.

[Gliondrach]

If you did some squats they would really get your heart and lungs going. They have a machine for squats.

[thevegantwins]

I don't think my knee could take it. I'm trying to build my knee up by using one particular machine.

[Gliondrach]

Read this. It is quite long but very informative. Squats are often better for knee injuries than those machines where you bend and straighten your leg, depending on the type of injury.

Squatting exercises: How safe is squatting? Does it injure the knees or even the spine? Here's an exhaustive review of the research

The 'squat' is one of the most popular strengthening exercises carried out by individuals in the athletic and injury-rehabilitation communities - and for good reason. When they squat, athletes and people recovering from injuries flex their hips, knees, and ankles simultaneously, thus activating all the key muscles in the legs, including the hamstrings, glutes, quads, and calf muscles, as well as low-back muscles which stabilize the upper body. Because squatting can both strengthen and enhance the coordination of all these muscle groups, it is an exercise which appears to offer - to use American slang - a 'lot of bang for your buck', i.e., lots of benefits for such a simple movement. Indeed, research has linked squat training with improvements in sprint velocity, vertical jumping height, and horizontal jumping distance, attributes which are important over a wide range of athletic endeavours.

Typically, an athlete carrying out a squat starts in a standing position with a barbell held high on his/her back. The athlete then bends the knees until the thighs are approximately parallel with the floor, usually with the upper body held fairly erect or inclined forward slightly. One squat 'repetition' is completed simply by straightening the legs and returning to the starting, standing position.

It's a basic movement, but squatting is not without controversy. Specifically, squat critics have contended that squatting is linked with an increased risk of knee and/or low-back injury and pain. These naysayers argue that other leg-strengthening exercises (for example, leg extensions, leg presses, and hamstring curls carried out on weight machines) are safer and are as effective as squatting at improving leg-muscle strength.

Before we examine the specific scientific literature concerning the relative safety of squatting, it's important to bear in mind that any resistance exercise - if conducted improperly or excessively - can lead to injury. Maintenance of appropriate exercise technique, training volume, and intensity are of paramount importance in keeping injuries at bay. To put it another way, when individuals hurt themselves while squatting, it may not be the exercise itself which is harmful - but the manner in which the squatting is performed.

The US Army actually banned it
Scientific support for the notion that squatting is harmful to the knees dates back to studies carried out in the 1950s and 1960s. This research basically suggested that the squat exercise, even when properly done, stretched knee ligaments in both medial-lateral and posterior-anterior directions, leading to increased instability in the knees. Because of these investigations, some branches of the military in the United States actually discontinued the use of squatting in their training programmes ('Safety of the Squat Exercise,' Current Comment from the American College of Sports Medicine, pp. 1-3, March 2000).

There were some problems with this anti-squat research, however. In one study, for example, the subjects were active parachute jumpers. 'Sky divers' are notoriously prone to knee injury, both because of the high impact forces associated with landing from a jump and because a diver's legs may be caught in parachute lines as a parachute opens, straining the knees. Thus, the increased knee laxity in these subjects may well have been the result of their jumping, not their squatting.

Nonetheless, squatting has continued to have a stain on its character, although its bad reputation has faded gradually thanks to studies like the one carried out at the University of Alabama. In that work, the knees of 100 male and female college students were measured for stability using a knee ligament arthrometer during nine different tests ('The effect of the squat exercise on knee stability', Medicine and Science in Sports and Exercise, Volume 21 (3), pp. 299-303, 1989). Over an eight-week training programme, individuals who carried out various squatting exercises did not develop reduced knee stability, compared to non-squatting controls. To assess the effects of longer-term squat training, the researchers examined 27 male powerlifters (14 of whom were rated elite or master class) and 28 male weightlifters (eight of whom were elite or master class) using the same tests. As it turned out, the knees of powerlifters and weightlifters were actually significantly LESS lax than those of control individuals during tests of knee-joint flexibility. When the data on powerlifters and weightlifters were also analyzed according to years of experience and skill level, no negative effect of squat training on knee stability was demonstrated in either of the groups tested.

A separate study carried out at about the same time seemed to suggest that squatting might enhance knee unstableness after all. However, subjects in this study actually utilized a variety of different intense and exhausting exercises (including squats) during their workouts, and thus it is likely that their knee 'looseness' was the result of the range of different exercises utilized, muscular fatigue, or even elevation of body temperature. Increased temperature tends to untighten muscles and connective tissues and thus promote movement at joints ('Safety of the Squat Exercise,' Current Comment from the American College of Sports Medicine, pp. 1-3, March 2000).

What about rehab?
As squatting's reputation began to clear, experts nonetheless continued to claim that squat exercises should be avoided during early stages of rehabilitation following knee injury or surgery. A key contention was that weight-bearing activity such as squatting could put too much pressure on injured knees, leading to re-injury or at the very least a retardation of recovery.

Many of these fears were put to rest, however, by solid research showing that squatting could actually be EASIER on the knees than many of the often-recommended, 'safer' squat substitutes. For example, researchers at Cambridge Consultants Ltd. in Cambridge (UK) recently looked at the forces acting on two key knee ligaments - the anterior cruciate ligament (ACL) and the posterior cruciate ligament - during typical rehabilitation exercises ('Cruciate ligament forces in the human knee during rehabilitation exercises', Clinical Biomechanics, Volume 15-3 (March), pp.176-187, 2000). The anterior and posterior cruciate ligaments are frequent sites of injury in a variety of different sporting activities. In the Cambridge research, a combination of non-invasive measurements and mathematical modelling of the lower limb was utilized to determine what was happening at the knee (it is very difficult to measure ligament forces 'in vivo' in humans). Sixteen subjects carried out isokinetic (constant-speed) movements, squat training, and isometric exercises while the external forces and limb kinematics were measured ('isometric' exercises are those in which muscle force is generated but no movement occurs at a joint). The internal forces acting on the knee ligaments during the various movements were calculated using a geometrical model of the lower limb and a unique technique called the 'dynamically determinate one-sided constraint' analysis procedure.

Knee loading
During both isokinetic extension (active straightening of the leg at a constant speed) and isometric extension (attempting to straighten the leg against unyielding resistance), the peak anterior-cruciate-ligament forces occurred at knee angles of 35 to 40 degrees and reached approximately 55 per cent of body weight. During squats, the anterior cruciate ligament was much more lightly loaded.

During both isokinetic and isometric extension, peak posterior cruciate ligament forces were lower and occurred at knee angles of approximately 90 degrees. During squats, the posterior cruciate wasn't 'loaded' (i.e., subject to force) until knee angles reached about 50 degrees, after which loading increased to about 3.5 times body weight at the lowest point of the squat.

During isokinetic and isometric flexion of the leg (i.e., 'bending' the knee so that the heel approached - or attempted to approach in the case of isometric exercise - the buttocks), peak posterior cruciate forces occurred at around 90 degrees and sometimes exceeded four times body weight, but the anterior cruciate was not loaded at all. As mentioned, during squats, the anterior cruciate was very lightly loaded at knee angles up to 50 degrees, after which it was the posterior-cruciate's turn to bear the brunt of the exercise, with top forces going up to 3.5 times body weight at the deepest end of the squat.

Note that this research suggests that for individuals with anterior cruciate injuries, squats should be safer than isokinetic or isometric extension for quadriceps strengthening (leg extension), since forces acting on the ACL were lower during squatting, compared with both isokinetic and isometric extension. Yet, individuals with ACL injuries are often told to eschew squatting for extended periods of time - and instead work on leg-extension machines which actually may place more stress on the anterior cruciate ligament. For individuals with ACL problems, isokinetic flexion, isometric flexion, and squatting may safely be used for strengthening of the hamstrings, but note that isokinetic and isometric flexion are less 'functional' than squatting, i.e., they fail to duplicate the weight-bearing, synchronous multi-joint movements associated with sporting activity.

As the researchers pointed out, for individuals with posterior cruciate injuries isokinetic extension at knee angles less than 70 degrees should be safe but isokinetic flexion and very deep squats should be avoided until healing is well-advanced. Overall, this research suggested that squatting is a safe and effective exercise to promote the recapture of muscular strength following ligamentous injury to the knee (provided deep squats are avoided by those with posterior cruciate problems), and that squatting actually often puts less strain on internal knee ligaments, compared with conventional and popular isometric and isokinetic knee-flexion and knee-extension exercises.

What other studies show
The findings of the Cambridge study are supported by several other high-quality investigations. In related work carried out at the McClure Musculoskeletal Research Center in the Department of Orthopaedics and Rehabilitation at the University of Vermont College of Medicine in Burlington, Vermont, researchers also looked at the effects of squatting versus 'open-chain' (i.e., non-weight-bearing) knee flexion and extension on the anterior cruciate ligament ('The strain behaviour of the anterior cruciate ligament during squatting and active flexion-extension: A comparison of an open and a closed kinetic chain exercise', American Journal of Sports Medicine, Volume 25-6 (November-December), pp. 823-829, 1997).

In this Vermont study, the maximum anterior cruciate ligament strain values obtained during squatting did not differ from those obtained during active flexion and extension of the knee during non-weight-bearing exercise. Even when external resistance was added so that muscular force production would necessarily increase, anterior cruciate ligament strain values obtained during squatting remained unchanged. To put it another way, squatting, even though it produces a substantial compressive knee-joint force, does not place more stress on the anterior cruciate ligament, compared to conventional, open-chain knee flexion and extension. In addition, increasing resistance during the squat exercise does not produce a significant increase in anterior cruciate ligament strain values, whereas increased resistance during active, open-chain extension of the knee does increase the stress on the ACL.

Recent research carried out at the American Sports Medicine Institute in Birmingham, Alabama supports the idea that squatting is not only relatively safe for the knees but also can be superior to open-chain exercise for improving knee stability and strength ('Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises, Medicine and Science in Sports and Exercise, vol. 30-4 (April), pp. 556-569, 1998). In this Alabama investigation, 10 male subjects performed three repetitions of closed-kinetic-chain exercise (squats and leg presses) and open-kinetic-chain exercise (knee extensions) at their 12-repetition maximums (i.e., using a resistance great enough so that no more than 12 reps could be completed). Kinematic, kinetic, and electromyographic data were calculated using video cameras (60 Hz), force transducers (960 Hz), and EMG (960 Hz). Mathematical muscle modelling and optimization techniques were employed to estimate internal muscle forces.

Overall, the squat generated approximately twice as much hamstring activity as the leg press and knee extensions, as one might expect (the limited activity of the hamstrings during extensions is a no-brainer; the superiority of squats over leg presses in stimulating and thus improving the strength of the hamstrings is due to the fact that during squatting the hamstrings must control hip flexion, whereas leg presses are usually carried out in a seated or lying-down posture, removing the requirement for the hamstrings to support and control the hips). Quadriceps muscle activity was greatest during squats and leg presses when the knee was near full flexion (which by the way means that if you can increase the depth of your squatting safely, you should by all means do so) - and in leg extensions when the knee was near full extension.

Better for the quads, too
Squats and leg presses produced more activity in the vastus medialis and vastus lateralis components of the quadriceps muscles (the inside and outside portions of the quads), compared with leg extensions, indicating that squats and leg presses would be superior to extensions for 'vasti' strengthening.

Compressive force between the femur and tibia (upper and lower leg bones) was greatest near full flexion for the squats and leg presses - but peaked near full extension in the leg-extension exercise.

Peak tension in the posterior cruciate ligament (PCL) was approximately twice as great during squatting and leg pressing, compared to leg extensions, and PCL stress increased with knee flexion. This suggested that deep squatting and full flexion during leg pressing would be contraindicated for someone with a recent posterior-cruciate injury but also revealed that such activities - if carried out cautiously - could be helpful to the athlete hoping to keep a healthy posterior-cruciate ligament free from injury (by gradually putting a little more strain than usual on the PCL, you could help fortify it against injury).

Significant tension in the anterior cruciate ligament was present only during leg extensions (it peaked when the knee was close to full extension), not during squatting and leg pressing, again suggesting that squatting is a relatively safe activity for individuals with anterior-cruciate problems.

Compressive forces between the knee cap and femur were greatest during squatting and leg pressing near full flexion, indicating that deep squats and full-flexion presses might not be a good idea for individuals with patellofemoral problems. Patellofemoral compressive force was greatest during knee extensions in the mid-range of the knee-extending phase of the exercise.

Squatting is sports specific
The Alabama scientists concluded rather blandly that 'An understanding of these results can help in choosing appropriate exercises for rehabilitation and training.' We can add that their research suggests that squatting is by and large a safe activity for individuals with knee problems (as long as those with posterior-cruciate, tibial-femoral, and patellofemoral problems avoid deep squats) and offers some advantages over leg extensions for quadriceps-muscle strengthening. The sports specificity of squatting (i.e., the fact that it is carried out in a weight-bearing, ready-for-movement posture, in contrast to the seated position associated with leg extensions) puts squatting in an even more favourable light. In theory, the strength gains associated with squat training should involve a coordination component and should carry over to an athlete's specific sporting activity far better than the upswings in strength associated with leg extensions. Improvements in functional strength should themselves lead to a lower risk of injury, and other high-quality research has supported the notion that squatting is a terrific way to upgrade sport-specific strength. In a study carried out at the Department of Rehabilitation Medicine at Goteborg University in Sweden, 24 healthy subjects carried out either barbell-squat or knee-extension plus hip-adduction variable-resistance exercise twice a week for six weeks. All subjects were tested prior to training and at the completion of the training period. A three-repetition-max barbell squat and a vertical jump test were used to monitor the actual effects of training ('Weight training of the thigh muscles using closed vs. open kinetic chain exercises: a comparison of performance enhancement', J Orthop Sports Phys Ther, Vol 27-1 (January), pp. 3-8, 1998 ).

After six weeks, the squat-group members improved their three-rep-max squatting by 23 kg (31%), which was significantly more than the 12-kg (13%) gain attained by the individuals who trained with knee extensions and hip adductions (i.e., the open-kinetic-chain group). In the vertical jump test, the squatters improved significantly by 5 cm (10%), while the open-chain group could not jump even a fraction of a centimetre higher. The researchers partially attributed the superiority of squatting over extension and adduction to 'neural adaptation', i.e., to the fact that the test movements (squatting and jumping) more closely paralleled the actual training movements in the case of squatting, so that the 'lessons learned' by the nervous system in controlling and coordinating the training squats could be carried over easily to the squatting and jumping tests.

Squatting in Middlesex
Research carried out at Middlesex Hospital in London supported the idea that squatting is superior to leg extensions at improving sports-specific strength and performance. In this investigation, 20 uninjured female subjects performed strength tests for the quadriceps muscles during open-chain kinetic exercise (leg extensions) and for the hip, knee, and ankle extensors during the squat exercise (closed-chain). Both vertical- and standing-long-jump performances were assessed using an optoelectric motion analysis system ('The relationship between open and closed kinetic chain strength of the lower limb and jumping performance', J Orthop Sports Phys Ther, Vol. 27-6 (June), pp. 430-435, 1998).

The analysis revealed that squatting-strength scores were very highly correlated with vertical jump performances and also standing- long-jump performances. Meanwhile, open-chain (leg-extension) strength demonstrated very little correlation with vertical jump and standing long jump performance. In other words, if you want to be able to jump high or leap long in your sporting activity, you would be wise to focus very heavily on squat training, since it correlates very, very well with both attributes. Even though open-chain leg-extension exercises also activate the quads, the strength gained is apparently specific to the open-chain activity and carries over very poorly to the closed-chain actions associated with real sporting activities (i.e., jumping in a basketball or volley-ball game, bounding over an opponent in a rugby scrum, or leaping to head or kick the ball during a soccer match).

And it may make you faster

Research also suggests that squatting can improve not just jumping ability but actual running SPEED. In research carried out at the Human Performance Laboratory at the NSW Academy of Sport in Sydney, Australia, subjects were divided into two groups, one of which performed squatting exercises while the other served as a control. At the end of the training period, squatting subjects improved performance during a 40-metre sprint by 2.2 per cent and bolstered power output during an all-out, six-second cycling test by 9 per cent, while control subjects failed to improve at all ('The ability of tests of muscular function to reflect training-induced changes in performance', Journal of Sport Science, Volume 15-2 (April), pp. 191-200, 1997).
So far we have acted as though knee injuries were the only potential problems associated with carrying out squatting exercises, but in truth exercise experts have also been concerned about the effects of squatting on the spinal column. Without a doubt, squatting with resistance placed across the shoulders on the upper back does increase the compressive forces acting on the spine. In fact, research has suggested that forces acting on the lumbar spine during half-squats carried out with a loaded barbell can be equal to six to 10 times body weight. This may increase the risk of a rupture of an intervertebral disc or even a stress fracture of a vertebra.

Of course, one way to get around this is to avoid lifting excessive weight. Squatting should always be carried out initially without added weight (or with an unloaded barbell if a barbell is being utilized), with weight added gradually, cautiously, and progressively as strength and coordination improve.

Stooping in Bristol
Resistance-training experts also generally say that maintaining an erect posture during squatting (instead of bending forward at the hips) helps to evenly distribute the forces on the spine and decreases the incidence of injury. Actual research, however, reveals that things are not quite this simple. In work carried out at the University of Bristol, 21 men and 18 women lifted objects from the ground while either squatting (i.e., significantly bending the knees) or stooping (keeping straighter legs and bending primarily at the hips) to pick up the objects. The researchers also varied the mass of the objects, their bulk, their distance in front of the feet of the subjects, the distance of the objects away from the sagittal plane (an imaginary plane which runs through the middle of the body, dividing it into equal left and right halves), and the speed of movement utilized to pick up the objects. Spinal compressive forces were assessed by measuring the peak extensor moments generated by the back muscles and fascia during the lifts. Extensor moments were calculated from the EMG activity of the erector spinae muscles, using corrections for muscle length, contraction velocity and electro-mechanical delay. The bending forces ('bending torques') acting on the intervertebral discs and ligaments were quantified by comparing dynamic measurements of lumbar flexion with the normalised bending properties of cadaveric lumbar spines ('Bending and compressive stresses acting on the lumbar spine during lifting activities,' Journal of Biomechanics, vol. 27(10, pp. 1237-1248, 1994).

The measurements made by the Bristol scientists showed that stoop lifting actually reduced the compressive forces acting on the spine by about 10%, compared to squat lifting, putting 'stoops' in a slightly favourable light. However, stoop lifting increased the bending torque - the kind of force most likely to cause one vertebra to slip over another and induce spondylolisthesis - by about 75%. Thus, adding a bit of stooping to a squat may actually slightly reduce spinal compression but probably increases the chances of sustaining the kind of injury (vertebral displacement) associating with high bending forces.

In this study, compression force and bending torque both increased substantially as the lifted objects increased in mass, bulk, and distance from the feet. Non-sagittal plane lifts increased the bending torque by about 30% - but not the compression force. The fastest lifts increased compressive forces by 60% but did not increase bending torque. The Bristol researchers concluded that the risk of injury during squatting-type movements depended not just on the mass of the object lifted but also on the speed of movement and the size and position of the hoisted object. Basically, squatting safety increases as movement speed is lessened, resistance is reduced, the centre of mass of the lifted object approaches the sagittal plane, the size of the object decreases, and the resistance is brought closer to the body. Why weightlifters have little back pain

Good abdominal strength probably also helps to protect the spine during squatting. During squats carried out with heavy resistance, holding one's breath increases intra-abdominal pressure and is likely to help stabilize the spine. Wearing a weight belt may also increase intra-abdominal pressure and thus prop up the spine.

Although squatting can place heavy loads on the back, research has shown that squatters and weightlifters in general actually have a relatively low frequency of back pain. This shouldn't be any more surprising than the findings from recent research carried out with endurance runners which showed that runners actually have a fairly small risk of chronic knee pain, compared to the sedentary population. Basically, activities which strengthen muscles and joints - as long as they are not carried out to excess - tend to protect the body from damage, not chip away at its integrity. The study which detected a low risk of back pain for weightlifters also revealed that good spinal flexibility, lifting with a straight back, and strong paravertebral muscles (muscles which run between the vertebrae) protect strength trainers from back troubles. In former lifters, the incidence of back pain is less than in the general population ('Safety of the Squat Exercise', Current Comment from the American College of Sports Medicine, pp. 1-3, March 2000).

The bottom line?
Squatting is basically a safe activity (when carried out in the proper fashion) which can have a tremendously positive impact on leg-muscle strength. The following tips should help you reduce your risk of injury when you carry out squat training:

1. Initially, squat only to the point at which the tops of your thighs are parallel with the floor. Over time, as your strength and coordination improve and you remain injury-free, you can increase the depth of your squats. As squatting depth increases, quadriceps-muscle activation also increases, and thus expanding the depth of squatting should be associated with augmented gains in quad strength. To be fair, though, we should mention that few sports (except for weightlifting) actually require you to perform from a deep-squat position. Since gains in strength are partially a neural phenomenon, utilization of very deep squats may have a smaller than expected effect on your leg strength during your sporting activity (i.e., your nervous system may improve its ability to organize muscular force production during deep squatting, but this organizing will never come into play during competition, where deep squats are rare).

2. Don't squat when you are fatigued, and try to avoid training to failure when you are squatting. If you are exhausted, you may lose control of the squat, and - if you are utilizing a loaded barbell - you may end up twisting a knee, increasing your risk of knee-cartilage damage.

3. For two-legged squats, use a shoulder-width foot stance.

4. Always descend and ascend in a controlled and coordinated manner; don't jerk or rock back and forth. Avoid twisting movements in the bottom position.

5. Back pain and knee pain are indicators that you are progressing too fast with your squat training. If either type of pain occurs, you should rest until the pain disappears and then decrease your resistance and the number of squat repetitions you are completing.

Keep it specific
While we have so far approached squatting as a two-legged activity, you should bear in mind that optimal strength training should produce the best-possible adaptations of the muscular AND nervous systems. For this to occur, strength-training movements should attempt to duplicate the movements associated with your sporting activity as much as possible. If this is not the case, muscular strength may be developed, but it will not necessarily be the strength needed to perform at a high level in your sport. True, neural coordination of movement may be enhanced, but the enhancements may be strictly associated with movements which are dissimilar to those used in your sport.

For these reasons, individuals engaged in sports which involve running should prefer - for reasons related both to performance and injury prevention - the one-leg squat over the two-leg version. During running full body weight is supported by one leg at a time, not by both legs simultaneously. Thus, it makes sense for athletes who run to choose an exercise which will enhance leg-muscle force production when the left and right leg are working 'solo' - not together. When you squat with full body weight supported by only one leg at a time, rather than two, forces acting on your supporting leg roughly double, requiring greater muscular force production and - eventually - the development of greater strength. Similarly, when you squat with complete body weight on just one leg, your nervous system must learn to control and coordinate flexion at the hip, knee, and ankle during a movement which replicates running - not during two-footed jumping, which is a fairly rare action in many sports.

If this isn't completely clear, think about that popular open-chain exercise called knee extensions just one more time. To carry out this exercise, athletes are usually in a seated position, their hips are relatively immobile, and their ankles are locked in place. The quadriceps muscles - the ones really being trained - may be extremely challenged as the leg extensions are carried out, but they work in total isolation from the rest of the leg, since the hip and ankle are locked in place and the hamstrings are not required to furnish support for the body since it is in a seated position. This is the exact opposite of what happens during squatting and running, when the quadriceps muscles must coordinate their activities with the synchronously working hamstrings, glutes, calf, and shin muscles. Small wonder that research has shown that rigorous knee-extension training does not improve squatting strength, even though the quadriceps muscles are the prime movers for both activities. And small wonder that no research has ever linked knee extensions with enhanced force production while running. The only time that leg extensions could help you move faster would be if you were able to run in a seated position!

The right way to squat on one leg
Two-leg squatting is not as bad for running athletes as knee extending, but - as mentioned - two-leg squatting does have some problems. Basically, you don't move around on the football field, the rugby pitch, or the 10-kilometre running course by jumping from position to position with both feet on the ground simultaneously and both legs working together to produce movement. You bound from one foot to the other, and each time a foot makes contact with the ground full body weight is supported by the leg attached to that foot, and all the force needed to produce movement is generated by that leg alone. The same can be said for one-leg - but not two-leg - squats, and therefore one-leg squatting should do a superior job of improving running prowess.

To carry out one-leg squats properly, simply stand with your left foot forward and your right foot back, with your feet about one shin-length apart (they should be hip-width apart from side to side). Place the toes of your right foot on a block or step which is six to eight inches high (this is crucial; if you fail to put your trailing foot in an elevated position, you will often unconsciously support some body weight with the rear foot, reducing the strengthening effect for the support leg). Most of your weight should be directed through the heel of your left foot. Now, bend the left leg and lower your body until your left knee reaches an angle of 90 degrees between the thigh and lower leg. Then, return to the starting position, maintaining upright posture with your trunk and holding your hands at your sides. Complete your prescribed number of reps, and then do the same thing with your right foot forward and your left foot back.

As you do one-leg squatting, you will quickly realize that it is both a strengthening and COORDINATION exercise. You'll feel the ankle muscles of your support leg work overtime to keep your leg stable, and you'll feel your hip, ab, and low-back muscles go into full alert to keep your upper body under control. Of course, this is a good thing, because it means that while you are strengthening your legs you are also improving the efficiency with which your legs - and indeed whole body - work. Better efficiency (economy) automatically makes it possible for you to attain higher running speeds as you engage in your sport.

Making it harder
At first, you'll want to employ just your own body weight for resistance during your one-leg squatting. As you gain strength and skill, however, you can hold dumbbells in your hands as you carry out the exercise, place a progressively loaded barbell on your shoulders, or even wear a weighted vest while squatting. Start small (five-pound dumbbells in each hand, a four-pound vest, etc.), and gradually increase the resistance over time.

To increase the difficulty of the exercise and also include an upper-body strengthening effect, you can over time progress to one-leg squat and dumbbell presses. To do these, simply perform the one-leg squats described above, but hold dumbbells in your hands - directly in front of your shoulders. Your hands should be turned inward, so that the palm sides of your hands are facing each other (the grip on each dumbbell will make a straight line directly forward from your shoulder). Squat as you usually do, but once you have returned to the standing position from the squat, 'press' the dumbbells directly overhead, straightening your arms in the process. After you return the dumbbells to shoulder position, you have completed one rep.

Although one-leg squats and one-leg squats with dumbbell presses are wonderful exercises, they do have one deficiency: they are not really dynamic in nature. That is, although they replicate the hip, knee, and ankle flexion associated with running and dramatically strengthen the quadriceps and gluteal muscles while also helping the hamstrings, the two exercises do not call for a key component of successful running - generating propulsive force AND GETTING THE FOOT OFF THE GROUND AS QUICKLY AS POSSIBLE. Thus, there is a need to include a more dynamic form of squatting - 'one-leg hops in place' - in one's strengthening and injury-prevention programme and to also progress from standard one-leg squats to 'one-leg squats with lateral hops' over time.

One-leg hops in place...
To carry out the one-leg hops in place, start from the same position you used for the one-leg squat, with the toes of your right foot supported by a six- to eight-inch block or aerobics step. Then, hop rapidly on your left foot at a cadence of 2.5 to three hops per second (25 to 30 foot contacts per 10 seconds) for the prescribed time period. As you do so, your left knee should rise by about four to six inches with each upward hop, while your right leg and foot should remain stationary. Your left foot should strike the ground in the area of the mid-foot and spring upwards rapidly, as though it were contacting a very hot burner on a stove. Your hips should remain level and virtually motionless throughout the exercise, with very little vertical displacement. After hopping for 30 to 40 seconds on your left foot, shift over to your right. Over time, you can increase the duration and number of sets of hopping.

...and squats with lateral hops
To complete the one-leg squats with lateral hops, bear in mind that they are just like the one-leg squats, except that once your left knee reaches an angle of 90 degrees between the thigh and lower leg, you should hop laterally (with your left foot; the right foot stays in place) about six to 10 inches, squat, hop back to 'centre', squat, and then hop medially (to the right when your left leg is forward) for six to 10 inches, squat, and then come back to the centre - and then starting positions. To begin, you can try six reps with your left leg forward (a rep has an initial central squat and both a lateral and medial hop with squat, followed by the return to the starting position), and then six reps with your right leg forward. Over time, you can increase your speed of movement, the number of reps and sets, and the resistance (with a weighted vest, dumbbells, or a barbell).

Trying to pick up your speed of squatting movement - without losing control and coordination - is important, as evidenced by a recent study carried out at the Department of Health Sciences in the Sargent College of Allied Health Professions at Boston University. In this research, two groups of young women squatted repeatedly with either a slow tempo (two seconds for ascending, two seconds for descending) or a fast cadence (one second up, one second down). Both groups completed three warm-up sets and three eight-repetition maximum sets, three times per week for seven weeks ('Early phase differential effects of slow and fast barbell squat training,' American Journal of Sports Medicine, vol. 26(2), pp. 221-230,1998). The women were tested at the beginning and end of the study using force-platform and video analysis of their vertical jumping, long jumping, and maximum squatting; they also underwent isometric and isokinetic quadriceps-muscle testing at speeds from 25 to 125 deg/sec. As it turned out, in the long jump the fast group was superior in numerous variables, including knee peak velocity and total-body vertical and absolute power. As the researchers put it, faster training 'showed some advantages in the quantity and magnitude of training effects'. Basically, in sporting activities a premium is placed on not only the magnitude of force production (strength) but also on the rate with which the force is developed (power or speed). One can't hope to become as powerful as possible simply by exercising the muscles at slow rates of speed; power doesn't magically descend on an athlete but must be developed through the use of intense training involving quick movements. From an injury-prevention standpoint, sudden, extremely fast and forceful movements which arise during competition are less likely to cause injury if an athlete has developed strength and control at those rates of movement during training.

So what's the final word? There is little evidence to support the idea that squatting is an unsafe activity which decreases knee-joint stability and/or increases the risk of low-back injury. Although incorrect utilization of the squat exercise during training can certainly heighten one's chances of getting hurt, correctly performed squats are not only safe, they also can dramatically improve functional leg-muscle strength, jumping ability, and running speed.

Owen Anderson
pponline.co.uk/encyc/0827.htm

[Gliondrach]

Interesting info in these two:


Strong Reasons to Start Strength Training (press release)

Wednesday, August 30, 2006

Strength training -- whether you use weight training machines, elastic resistance bands, dumbbells, barbells or simply the weight of your body -- offers many health benefits.

The January issue of Mayo Clinic Health Letter lists reasons why it’s good to add strength training to your exercise regimen. Benefits include:

* Increasing bone density: This reduces the risk and impact of osteoporosis.

* Reducing the risk of falling: Strength training contributes to better balance, coordination and agility.

* Maintaining a healthy weight: Pound for pound, muscle burns three times more calories than fat. Increased muscle mass enables your body to burn calories more quickly and efficiently.

* Alleviating chronic back pain: People often experience less pain after strengthening their back and abdominal muscles.

* Making everyday tasks easier: Housework, mowing the lawn or carrying groceries takes less effort. Strong muscles mean you’re less likely to injure muscles, tendons or ligaments.

Talk to your doctor about appropriate strengthening exercises, especially if you have osteoporosis.
naturalnews.com/020242_strength_training_health_osteoporosis.html



Growing Stronger - Strength Training for Older Adults

Introduction
If you're interested in feeling stronger, healthier, and more vital, this program is for you. This strength-training program was developed by experts at Tufts University and the Centers for Disease Control and Prevention (CDC).

Growing Stronger is an exercise program based upon sound scientific research involving strengthening exercises—exercises that have been shown to increase the strength of your muscles, maintain the integrity of your bones, and improve your balance, coordination, and mobility. In addition, strength training can help reduce the signs and symptoms of many chronic diseases, including arthritis.

If you're not physically active now, Growing Stronger will help you make daily activity a regular part of your life by building the essential strength that makes all movement easier and more enjoyable.

Regular physical activity is not only fun and healthy, but scientific evidence strongly shows that it's safe for almost everyone. And the health benefits far outweigh the risk of injury and sudden heart attacks, two concerns that prevent many people from adding more physical activity to their lives.

However, some people should check with their doctor before they start becoming more physically active. Experts advise that if you have a chronic disease, such as a heart condition, arthritis, diabetes, or high blood pressure, or symptoms that could be due to a chronic disease, it's important that you're under the care of a doctor and talk to him or her about the types and amounts of physical activity that are appropriate for you.

THE LIST BELOW INCLUDES CLICKABLE LINKS TO FURTHER INFORMATION ABOUT THE TOPICS:

Why strength training? The benefits, research and background.
Motivation — motivation tips, setting goals and celebrating success.
Preparation — safety, equipment needs, scheduling exercise and more.
Intensity — how to judge your effort.
Progression— when and when not to increase intensity, how and why it's important.
Staying on Track — includes log sheets with motivational and instructional tips. These log sheets will help you accurately monitor your progress in strength training.
Exercises — From warmup to cooldown.
Frequently Asked Questions
Other Resources — print-friendly PDF version, fitness and nutrition links and more.
cdc.gov/physicalactivity/growingstronger/index.html

[thevegantwins]

I've been developing callouses on the palms of my hands from weightlifting so I treated myself to today to a pair of these (http://www.newgrip.com/), vegan weightlifting gloves. A bit pricey but they should last for years and have good wrist support.

[Gliondrach]

I like having callouses. They make me look as if I work hard. And who gave them permission to use that photograph of me?

[thevegantwins]

And who gave them permission to use that photograph of me?
I do see the resemblence between this photo and your avatar. :lol:

[Gliondrach]

Very funny. But that's not the picture I meant.

I'm well into my deadlifting now. Only once a week. On the other weight day each week I do extra bent-forward dumbell rowing. On the deadlift day I do only two sets of rowing, and four of deadlifts. But I only did two sets of deadlifts on Saturday because I was knackered after the second. I am thinking of doing some light-ish straight-leg deadlifts on non-deadlift days. I also want to get back to doing squats. I started last year but had to pack it in when my knee started playing up. I want to build a rack to put a barbell on so I can do normal squats, with the bar on the shoulder instead of hack squats, where you hold the bar behind your legs. They are too much like deadlifts, and I don't want to do another excercise that is too much like a deadlift. I would burn myself out.

[thevegantwins]

Is dumbell rowing when you lean over with the weights and just pull them back towards your back while keeping your elbow bent?

[Gliondrach]

Yes, straight arm to start, with shoulder extended. Opposite knee on a bench and opposite hand on bench to support your back. As well as bending the arm you pull your shoulder back.

exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

[thevegantwins]

I used to do those when I had more time at the gym, those were great for my arms but ended up hurting my elbow.

[Gliondrach]

You could try different hand positions - palm facing back, instead of towards you. Or somewhere between. Or do them more slowly. They are mainly a back exercise. Or try a lighter weight. I like them.

Did you pull straight up, or did you pull more towards your lower ribs? Notice he is not pulling straight up. Try pulling to different parts so that you are not using your biceps so much. When you pull to a lower position the latissimus dorsi seem to do more work.

[thevegantwins]

I did pull towards my ribs but I stopped doing that exercise after being diagnosed with tendinitis in my left elbow. I went for physical therapy for a few months and it greatly improved but I still feel tinges now and then. Those weightlifting gloves I just ordered allegedly help prevent tendinitis because it holds your wrist in the proper position. Of course, none of this matters this week since I haven't dragged my ass to the gym and haven't had time to do anything at home.

[Gliondrach]

If my elbow was huting me and I wanted to exercise the upper back and rear shoulder without having to bend the arm, I would do one of these:


exrx.net/WeightExercises/DeltoidPosterior/DBLyingRearLateralRaise.html

exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html

exrx.net/WeightExercises/DeltoidPosterior/DBSeatedRearLateralRaise.html

exrx.net/WeightExercises/DeltoidLateral/DBLyingLateralRaise.html

And perhaps also the beginning motion of the row, where you pull the shoulder back but without bending the arm. Just until my elbow was better and then I'd start on the rowing again.

[thevegantwins]

Thanks, maybe I'll have some time this weekend to dig the 5-lb dumbells I have in a closet out and use them. Either that or finally try the yoga dvd that a friend gave me. The kids could do yoga with me.

[Gliondrach]

That's what I am going to do now. See you later baked potater.

[Gliondrach]

I decided to use light weights for deadlifting today because my back has been giving trouble. The dumbells I used are fixed weight. I started the exercise but stopped after 8 repetitions because I could hear a clicking/grinding noise from my lower back. No pain, just a noise. This is from the spine and is not the part that is painful. That is the sacro-illiac joint. I have heard this many times when I bend down or straighten up. But I've never heard it whilst doing deadlifts. That will be because I have always used dumbells where the weight can be changed. The plates on them are looser and clank, especially when I stand up fully straight, which is when the clicking happened. It must have been happening when I have used heavy dumbells but I never heard it. I am going to lay off deadlifts until I know what is wrong. That's another exercise I can't do. I can't do military presses because they hurt my back. Even bench presses sometimes hurt my back.

I think I will continue with bent over rowing, because this works the upper and middle back. I will probably do upright dumbell rowing, to work the upper back. And I will start hack squats again. I stopped doing them a few weeks after starting them because my knee started giving trouble. I will do them with dumbells instead of the barbell. It will be easier to put these down if I need to do so in a hurry. At the bottom of the movement you need to lean forwards a bit. This will give the hamstrings some work to do to straighten up again. The glutes will also do some work. And the upper back. So, these three exercises should do more or less what the deadlifts do.

As usual, after exercising and a hot bath my back felt all right. Just an itchy feeling at the sacro-illiac joint - which is where the trouble lies.

[thevegantwins]

That clicking would scare me. Can you be doing serious damage without knowing?

[thevegantwins]

I went for a walk at lunchtime around a nearby lake, about a 10 minute drive from my office. I walked 2 laps around the lake, 40 minutes total. The most amazing thing was that there was a pelican in the middle of the lake. I've never seen a pelican in NJ before.

[Gliondrach]

That clicking would scare me. Can you be doing serious damage without knowing?

That's why I'll keep off the deadlifting until I know what's going on.

[Gliondrach]

I've wanted to make myself a bench pressing bench. It would be difficult because I use dumbells rather than a barbell. This is to make both arms do their share of the work. But the dumbells are not safe enough to haul off the ground so that I can then sit on the bench and carefully lie back. The collars that hold the discs in place can come loose. Years ago, when I used to do weight training, I had a couple of narrow misses when the discs fell off. Once they just missed my head and put a large dent through the lino and into the floor boards. Another time, they missed my head and put a dent in the wall. And that was with the collars tightened with a pair of pliers. I will have to make a platform at each side of the bench to hold the dumbells. Then, when I am in position, I will need to take the dumbells and get them into position. It won't be easy. The platforms will have to be close enough and high enough for me to reach the bars and also to allow me to put them down again when I can't lift them any more. But also far enough away and low enough so that they won't impede the movement of my arms. I am at present using a couple of fixed dumbells which are safe to swing about. But they are too light. I am also using my bed as my bench. I lie across it with my head and shoulders sticking over the edge. With a dumbell in each hand I am top heavy and tend to topple over. So I put a thick telephone directory under each leg on that side to raise it up a bit. This is not ideal because there is no support under my shoulders and I am pushing the dumbells up with most of the weight pressing on the top of my spine just under my arms. Last night I loaded a bar with more weight than is on the fixed dumbells and exercised one arm at a time. I lay on the bed, not across it. But this means that my elbow can't go down further than the surface of the bed. It would be able to if I was on a narrow bench. I also have to hold on to the head of the bed with my free hand and brace my feet on the bed to stop my body twisting to one side as I raise the dumbell. But it felt good to handle some decent weight. When I manage to make a bench, I will be able to exercise both hands at the same time.

[thevegantwins]

Have you thought about checking out ebay for a used bench? So many people buy fancy exercise equipment and never use it then sell it for cheap.

[Gliondrach]

They're made for barbell use. I need somewhere to put the dumbells before and after I use them. I thought about buying a step thing - for doing stepups. They seem to be about the right width and height. But there would still be the problem of stable supports for the bars. I am going to have to build my own bench eventually. It will incorporate places to put a barbell for doing deadlifts and squats, so I can rest the bar at different heights when I do partial lifts. I'll make it from thick wooden posts and it will be fixed to the wall for extra stability.

[Gliondrach]

In my bench pressing today - one arm at a time - my left arm felt strong but I struggled to complete the reps with my right arm. My right arm is the stronger arm. I knew that my right arm wouldn't be able to manage that weight for many reps in other sets so I lowered it by five pounds. This time, my right arm couldn't do the same number of reps as the left. It did one less. In the next set, they both did the same - the same as the left did in the previous one. In the fourth set my left did five reps but I couldn't even do one with my right. I didn't bother trying a fifth set.

This is something I've noticed before. When I used to do biceps curls my left always was able to do more than my right. But my right can manage more weight for one rep than the left.

And years ago, I used to snatch a dumbell from the floor to over my head in one swinging motion. I could always do more reps and lift more weight with my left. Strange.

[Gliondrach]

I used my right arm first today in bench pressing, so it could set the pace. I knew my left would be able to do whatever the right could, after the right's poor performance last time. In the first set I did five repetitions, but the right struggled a bit on the last one. In the next set I did 11 reps with the right and only 7 with the left. I never warm up properly so in the first set my muscles must have been woken up. In the third set I did 7 with the right and 5 with the left. The fourth set saw me doing 7 and three-quarters with the right. On the last one I lost control a bit as I tried to do an 8th repetition and the bar started to fall down towards my face but I managed to control it. I only did 4 and three-quarters with my left. I didn't attempt a fifth set. This is strange. Why the reversal in strength between the two hands? Why was my right hand weak last time but much, much stronger this time?

Perhaps I was not lying quite straight. I might have been twisted more to one side. The wall is on my left and I am not worried about losing control and the weight falling in that direction. But I am concerned a bit about the other side. The weight is half my body weight and if I lose control it will fall on the floor and it will take me with it. And it will make a big dent in the floorboards. I'll make sure next time that my weight is evenly distributed and that I am lying completly straight.

[Charmagne]

Be careful Gliondrach - you really should use a spotter.:agree:

[thevegantwins]

This morning, I upped my weights after many months at the same weights. Under my layers of fat, I can definitely feel more muscle. I am also upping my cardio which means leaving for the gym a bit earlier in the morning. I leave my home at 6:05am as is now to work out before work, I'm going to aim for 5:55 departure. :yawn:

[Gliondrach]

Be careful Gliondrach - you really should use a spotter.:agree:

I can't have anyone spying on my special training techniques. I learnt them when I studied at a secret Tibetan monastery.

[Gliondrach]

I leave my home at 6:05am as is now to work out before work, I'm going to aim for 5:55 departure. :yawn:

I couldn't exercise so early in the morning. I like to wake up properly first.

[Gliondrach]

I did some weight training on Friday. Strange results in the bench pressing again. I started with my left hand and easily did seven repetitions. I did seven with my right but struggled on the last one. Next set, 9 with the left, 8 with the right. Third set, 6 with each hand. Fourth set, 5 with my left but only 1 with my right and I struggled to do it. No point in trying a fifth set. As far as I could tell, I was lying in exactly the same way when using each hand.

[Gliondrach]

For want of something to write, as it's a bit quiet just now:

In bench pressing a couple of days ago I added 5 pounds to the bar. I started with my right hand. 7 reps. Then 6 with the left. Second set, 8 with the right, 6 with the left. Third set, 5 with the right, 3 with the left. Fourth set, 5 with the right, 4 with the left. Fifth set, 3 with the right and 2 1/2 with the left. Then I did 3 sets of partials, lowering the bar from the top position down to about just above half-way. More or less equal for both hands.

Strange how the hand that goes first always manages more repetitions.

[Gliondrach]

I think I've cracked it. Last Monday, in bench pressing, I started with my right hand and did 8 reps, although when lowering after the 8th I lost control half-way down and the discs hit my chest. But not too hard. Then I did 7 1/2 with my left. Then I did 3 sets of 5 repetitiions with each hand. In the
5th set I did 3 with my right and 4 with my left. Then I added 5lbs and did partials - just the top half of the movement, not lowering the bar all the way down. In the first set I only managed 2 with my right. I had tried to press it up from the bottom position but needed to use my left hand to help it to get the weight up. I lost control after 2 reps. With my left hand I managed to press it up without help from my right and did 5 reps. Then I did 5 reps with each hand. Then, in the 3rd set of partials, I did 1 with the right but couldn't manage to do any with the left.

I'm happy with that. If I can get equal work out of each arm tonight it will mean that I have overcome whatever it was that was causing problems.

[thevegantwins]

I'm pleased with my gym consistency, 2 times a week doing 30-45 minutes treadmill followed by my weightlifting then stomach crunches and stretches. I haven't lost any weight but I feel better. I haven't been doing free weights, they end up hurting my elbow too much.

[Soynut]

I can highly recommend www.itrain.com You can download an excercise program to your Ipod and you can take the class at your convinience. It's like having your personal trainer! I've been using the program for the treadmill and I LOVE it!:troll:

[Bowwowmeow]

I haven't lost any weight but I feel better.
It looks like you are on the right track even if you aren't losing any weight, vegantwins!
Experts have long known that fat, active people can be healthier than their skinny, inactive counterparts. which is quoted from the following:
DIET: Thin People May Be Fat Inside

By MARIA CHENG (AP Medical Writer)
From Associated Press
May 11, 2007 4:37 PM EDT

LONDON - If it really is what's on the inside that counts, then a lot of thin people might be in trouble. Some doctors now think that the internal fat surrounding vital organs like the heart, liver or pancreas - invisible to the naked eye - could be as dangerous as the more obvious external fat that bulges underneath the skin.

"Being thin doesn't automatically mean you're not fat," said Dr. Jimmy Bell, a professor of molecular imaging at Imperial College, London. Since 1994, Bell and his team have scanned nearly 800 people with MRI machines to create "fat maps" showing where people store fat.

According to the data, people who maintain their weight through diet rather than exercise are likely to have major deposits of internal fat, even if they are otherwise slim. "The whole concept of being fat needs to be redefined," said Bell, whose research is funded by Britain's Medical Research Council.
Without a clear warning signal - like a rounder middle - doctors worry that thin people may be lulled into falsely assuming that because they're not overweight, they're healthy.

"Just because someone is lean doesn't make them immune to diabetes or other risk factors for heart disease," said Dr. Louis Teichholz, chief of cardiology at Hackensack Hospital in New Jersey, who was not involved in Bell's research.

Even people with normal Body Mass Index scores - a standard obesity measure that divides your weight by the square of your height - can have surprising levels of fat deposits inside.

Of the women scanned by Bell and his colleagues, as many as 45 percent of those with normal BMI scores (20 to 25) actually had excessive levels of internal fat. Among men, the percentage was nearly 60 percent.

Relating the news to what Bell calls "TOFIs" - people who are "thin outside, fat inside" - is rarely uneventful. "The thinner people are, the bigger the surprise," he said, adding the researchers even found TOFIs among people who are professional models.

According to Bell, people who are fat on the inside are essentially on the threshold of being obese. They eat too many fatty, sugary foods - and exercise too little to work it off - but they are not eating enough to actually be fat. Scientists believe we naturally accumulate fat around the belly first, but at some point, the body may start storing it elsewhere.
Still, most experts believe that being of normal weight is an indicator of good health, and that BMI is a reliable measurement.

"BMI won't give you the exact indication of where fat is, but it's a useful clinical tool," said Dr. Toni Steer, a nutritionist at Britain's Medical Research Council.

Doctors are unsure about the exact dangers of internal fat, but some suspect it contributes to the risk of heart disease and diabetes. They theorize that internal fat disrupts the body's communication systems. The fat enveloping internal organs might be sending the body mistaken chemical signals to store fat inside organs like the liver or pancreas. This could ultimately lead to insulin resistance, type 2 diabetes, or heart disease.

Experts have long known that fat, active people can be healthier than their skinny, inactive counterparts. "Normal-weight persons who are sedentary and unfit are at much higher risk for mortality than obese persons who are active and fit," said Dr. Steven Blair, an obesity expert at the University of South Carolina.

For example, despite their ripples of fat, super-sized Sumo wrestlers probably have a better metabolic profile than some of their slim, sedentary spectators, Bell said. That's because the wrestlers' fat is primarily stored under the skin, not streaking throughout their vital organs and muscles.

The good news is that internal fat can be easily burned off through exercise or even by improving your diet. "Even if you don't see it on your bathroom scale, caloric restriction and physical exercise have an aggressive effect on visceral fat," said Dr. Bob Ross, an obesity expert at Queen's University in Canada.

Because many factors contribute to heart disease, Teichholz says it's difficult to determine the precise danger of internal fat - though it certainly doesn't help.

"Obesity is a risk factor, but it's lower down on the totem pole of risk factors," he said, explaining that whether or not people smoke, their family histories and blood pressure and cholesterol rates are more important determinants than both external and internal fat.

When it comes to being fit, experts say there is no short-cut. "If you just want to look thin, then maybe dieting is enough," Bell said. "But if you want to actually be healthy, then exercise has to be an important component of your lifestyle."

[thevegantwins]

I can highly recommend itrain.com You can download an excercise program to your Ipod and you can take the class at your convinience. It's like having your personal trainer! I've been using the program for the treadmill and I LOVE it!:troll:
I guess I should run to the store to buy an Ipod. :no: I'm a luddite, I still have a cassette-player walkman. :D

[Soynut]

I guess I should run to the store to buy an Ipod. :no: I'm a luddite, I still have a cassette-player walkman. :D

That's a great idea! I only use my little Ipod (Shuffle) in the gym and it's so amazing to be able to download the Itrain programs. Well, actually I also listen to vegan podcasts when I travel (Vegan Freaks and Eric Marcus have some good ones). I don't like taking gym classes, but THIS is different. Right now I'm doing the walking program, which takes about 40 min including 5min stretching. And the funny thing is that you don't really get tired of the same class because you can go to higher numbers on your machine, and your workout changes.

[Gliondrach]

I didn't do weight training yesterday. I did the cardigan vaseline type, or whatever it's called. I did some iron work today. In bench pressing my arms were reasonably evenly matched - compared to how things were a couple of weeks ago when I sometimes couldn't even do one rep with the second arm - regardless of whichever one went second.

In the first set I did 8 with the right and 6 with the left. Second set was 7 with the right, 6 with the left. The next two sets saw both arms doing 5 repetitions. In the 5th set, both arms did 4 reps. I must have put extra effort in because I only managed to do partial reps with the right arm but none with the left. So I didn't do any more. I had added an extra 10 pounds instead of the extra 5 pounds, though. I am going to start doing an extra set or two for the left arm to build up its strength. Just until I build my bench so I can use both arms at the same time.

I probably won't write about this again until I have made significant improvements.

What? Was that cheering I heard?

[Gliondrach]

I didn't go to town yesterday. So I decided to go to the quayside market today to get some fruit and veg. I haven't been there for years. I went at about 12.50. There were hardly any stalls and no crowds to speak of. At one time there would be hundreds of people milling about there and dozens of stalls. There were none selling fruit and veg. So I had to go to town. I had wanted to avoid it but there was nowhere else to buy food. My left leg had started to go numb as I sauntered along the quayside. My left hip was painful. There must have been pressure on a nerve somewhere. To get to the city centre from the quayside one has to walk along a winding road that goes up a steep-ish hill. It is about 150 yards long. A young couple were a few yards ahead of me as I began my climb. They were on the other side of the road and I forgot about them as I looked in shop windows and stared at people in restaurants and cafes. When I was about half-way up I had to step into the road to pass four young blokes who were walking up very slowly. As I stepped into the road I looked behind me and saw the young couple quite a few yards further down the hill. They seemed to be puffing a bit. There I was, old enough to be the father of these people, my leg felt as if it would give way at any second, and I was just strolling up breathing normally, leaving them all in my dust. It felt good. Then, at the top of the road, I waited to cross over a busy road. People were also waiting to cross and they were puffing and panting. I crossed over and continued up the next section of the hill which is about 200 yards long. My leg began to feel better. Not a lot. But quite a bit. Now, at 3.25, it feels strong enough to run up those hills.

Who said veganism is unhealthy?

[my3labs]

That's awesome, Gliondrach. Keep it up.

I haven't done any kind of excercise for months and I've put on 6 lbs. So, I decided to get back into pilates and yoga. I've always enjoyed both quite a bit. I did pilates yesterday and pulled something in my shoulder/neck area. I did yoga this morning and it felt great.
I'm way out of shape, tho. I could barely touch my toes to the floor.
I will press on...

[Bowwowmeow]

I've got to do more hiking. I have a lot of difficulty in making myself do what seems to me to be goalless activity. I used to do heavy gardening when I lived in a house, but I don't do that anymore, and I don't do enough daily dog walks (most go to the park) to really give me a good workout. I really enjoyed the hikes I went on while camping, but I am not in good enough shape for some of the more strenous hikes I would like to go on in the future. There are plenty of mountains around here to hike, and I really don't enjoy exercise for its own sake. I've got a heartrate monitor, and I know I need to improve my conditioning, but that's not enough of a goal in itself. I've got to have places to go and things to see, because I've got no discipline to do anything else. :o

[my3labs]

I've never enjoyed hiking. I'm afraid that I'm going to eaten by a bear or something.

The yoga that I did this morning re-injured my pulled neck muscle. I had Dan go out and get some Arnica but that doesn't seem to be helping. I'm in pain.

[Gliondrach]

I can easily motivate myself to exercise, even on those days when I don't feel like it. It is second nature to me and I've been doing it since I was 15. I feel a bit lost if I go for more than a few days without doing any. There are days when I don't do any - I don't push myself when there is something physically wrong - but if I'm just feeling a bit lazy I will force myself to start. Once I start I feel better. I usually exercise on 5 days a week.

When pain in one of my knees or my back has prevented me from doing exercises for perhaps a week, I have felt sluggish and unhealthy. Perhaps that's just a normal feeling for most people and they don't think anything of it but to me, who is used to having extra blood and oxygen pumped to all my cells on a regular basis, it feels unhealthy. I wouldn't want that to be the way I normally felt.

My3labs, don't overdo it. But try to step up the pace when you are ready. Something to get your heart and lungs working a bit harder.

[Gliondrach]

I've never enjoyed hiking. I'm afraid that I'm going to eaten by a bear or something.


Have no fear! Members of this forum are under Fuzzy's protection, and all bears know it.

[thevegantwins]

I've been very consistent with my twice-weekly gym visits. I went this morning and walked briskly, on an incline, on the treadmill for 45 minutes then did my weight circuit, stretching and stomach crunches. I was exhausted but feel great now. My body is now quite muscular under a very thick layer of fat. I also walk at lunchtime the non-gym workdays when it isn't too hot. Unfortunately, this week is supposed to be in the 90's everyday. Way too hot to walk.

[Charmagne]

I agree.:agree: It's been in the 90s here too so I traded my walking temporarily for my pilates tape. It's old but it helps stretch out my back and it has the "Magic Circle" exercises too that help my arms and shoulders and neck muscles. I'm going to have to brave the heat though and walk late in the evening to get in a little cardiovascular. My back still bothers me and I can't increase my distance but any exercise is better than none!

[my3labs]

Have no fear! Members of this forum are under Fuzzy's protection, and all bears know it.
That's right...I forgot that Fuzzy would take care of me.

[dreamer]

I try to go to the gym and use the weight machines (so I don't have to make sure to lift correctly;) ) about three times a week. I also walk my dog a few times a day, though that's in no way a cardio workout since he stops so much...and in this heat I don't "walk" him far:no: I definitely feel better on the days I go weight-lift...and even though I've gained a few pounds, I'm thinking it's muscle:agree:

[thevegantwins]

It probably is muscle, I can really feel the difference with my muscle tone even though anyone looking at me would just see a big, fat woman. I have solid biceps + triceps and my shoulders are much more muscular than a few years ago. Less backaches as well.

[dreamer]

That's great, TVT:agree: I think some of mine might be muscles, but I'm afraid some of it is from eating cupcakes since getting the Vegan Cupcakes cookbook for xmas:o

[thevegantwins]

I've controlled myself and didn't buy that cookbook. Unfortunately, I still have several other great cookbooks including Isa's other one, Vegan with a Vengeance. :chef:

[Gliondrach]

I tried doing bent-forward dumbell rowing with my support foot well out to the side, so that the weight was kept more within my centre of gravity. I mentioned it in the natural remedies thread. I didn't manage to do any extra reps - well, perhaps an extra one in each of the last two sets - but it does take the strain off the lower back. And my trapezius muscles seemed to have done more work because I could feel fatigue there when I'd finished. I couldn't bring the weight up on the inside of my leg because the discs are too big. I had to take it out to my hip. Still within the support area of my foot. Now, I must go to bed to get enough rest.

[my3labs]

Night night, Gliondrach.

[Gliondrach]

Yes, it is much better doing dumbell rowing with the support foot further out. Much easier on the back. And I can put more effort into it.

[Gliondrach]

This seems like excellent information. I am going to do these three times a week. I managed to do the Tuck Planche for 13 seconds yesterday. I didn't try to do it again as my right wrist and hand were sore - probably from Friday's weight training. You really have to arch your feet backwards, as shown in the picture. I couldn't balance until I did that.

If those skinny little lads can do them, I will be able to - in time.

dragondoor.com/articler/mode3/229/

Add www. and then paste into a search engine.

[Gliondrach]

I started to practise the tuck planche properly today. That is the position in the first link above - the lad with the orange shorts is doing it. The aim is to practise it until you can do it for 60 seconds and then you move on to the next one. If you can't do it for 60 seconds in one go, you have as many tries as you need. I did it in five tries. I first did it for 15 seconds, then 10, 10, 15, and 10 - to total 60 seconds. I had 30 to 40 seconds rest between each attempt. As I managed to do 15 in the fourth set, I should have been able to do more than 15 in the first. Perhaps I gave in too easily. I really fought to hold it for 15 in the fourth set. In all 5 sets I felt a pain in the area beneath my shoulder blades, near my armpits. Probably the teres minor or infraspinatus muscles. I think they perform that sort of contraction. I have never felt a pain there before in all the years I have been exercising. I take it as a good sign: there must be a weakness there that hasn't been tested before. It will be interesting tomorrow morning to see how the area feels then. There is still a very slight - almost burning - sensation there now, 40 minutes after finishing the exercise.

Those skinny little tykes in the pictures can do it for 60 seconds, presumably. But I have thick, heavy legs to hold up. They only have pipe cleaners. That's my excuse. I will manage it one day soon.

I wanted to do the front lever exercises but it seemed a bit dangerous. Months ago, I put a semi-circle of small nails on each side of the doorway to my bedroom, on the inside of the door frame. I put my pull-up bar on them and then extend its length by unscrewing it. It telescopes out, and rubber pads on the ends grip the insides of the door frame. The first time I used it at that time, without the nails, it slipped and I fell on my back from a height of about 2 feet as my arms were fully extended in the bottom position. No damage done. I tightened it. The same thing happened. So I put the nails in. This is for doing ordinary chin-ups or pull-ups. The body hangs vertically for this. In the front lever, the body is horizontal. I got into position this evening but the thought of the bar giving way caused me to think again. I would plummet four feet flat on my back. I think I will have to put two semi-circles of nails lower down to allow me to just clear the floor when I am in the front lever position.

[Charmagne]

Congratulations Gliondrach! I think you would have to be in damn good shape to do that at all - takes strong arms and balance huh?

[Gliondrach]

It's mainly the muscles near the shoulder blades.

No pain to speak of today. I only notice it if I press hard on the area. I will see if I can feel any pain later when I do some squat thrusts as part of my exercise today.

[Gliondrach]

I'm feeling quite chuffed. On Friday, before doing weight training, I did the tuck planches. I did, 17, 13, 12, 15 and 3 seconds, to make the total of 60 seconds. This is the second time I've done them for the 60 seconds. The first time I did them in groups of 10 or 15 seconds. It would seem that I could have done more than that. I think I stuck to those figures because they would be easier to remember - the pen I took upstairs didn't work. Today, after 29 minutes of quite strenuous cardio-vascular exercises, I did the tuck planches again. I did 22 seconds, 21 seconds and then 17 seconds to make the 60 seconds. I had to fight hard to last the 17 seconds. I didn't cheat by counting fast. Next goal is to do them in 2 groups. That might take a few weeks. And then the full 60 seconds in one go.

[thevegantwins]

:cheer: Well done, Martin.

I was at a playground yesterday morning with the kids. It was already 80-something degrees outside and humid. I was sitting on a bench, watching the kids play when a couple showed up with their daughter, who was about 5. While she played, the 2 of them did push-ups and lunges and ran in place. I was impressed but also thought they were a bit :crazy:. I never think of a playground outing as a physical fitness event though I sometimes combine a moderate walk into a playground outing.

[Gliondrach]

A famous strongman of a hundred years ago, George Hackenschmidt, wrote:

'I believe I am right in asserting that our Creator has provided food and nutriment for every being for its own advantage. Man is born without frying-pan or stewpot. The purest natural food for human beings would, therefore, be fresh, uncooked food and nuts ... My experience has taught me, that foodstuffs are of secondary importance. There are very strong people who are strict vegetarians, whilst others eat a good deal of meat. A fare which consists of three-quarters of vegetable food and one-quarter meat would appear to be the most satisfactory...
'I would shun altogether all highly seasoned and sour dishes. Much has been said lately in praise of sugar as food, but as artificial sugar is an acid-forming substance, I should not recommend it. Natural sugar, such as is contained in dates, figs, and other fruit, is certainly preferable...
'I maintain that it is absolutely a mistake to eat a great deal...
'The disadvantages of meat foods are ...that nowadays it is most difficult to obtain meat from absolutely healthy animals (I count those artificially fed in stables and pens among the unhealthy ones), and ... that far too much flesh food is taken.
'In the case of pure vegetable food, excess is less dangerous ... [P]ure vegetables ... certainly form the ideal human food ...'

The Way to Live, by George Hackenschmidt (1908)


Well, with a bit more knowledge, he might have understood.

[Gliondrach]

I last did a substantial amount of exercises last Wednesday - weight training. I also did that gymnastic preparation exercise, the tuck planche. It only took me three sets to do the 60 seconds: 27, 19, 16. Slightly better than the attempt two days before. I was very busy the next two days with most of my spare time taken up in the fight against evil. On Saturday I did a few cardio-vascular exercises, but I was pressed for time and only did a few. On Sunday, I decided to do some one-legged squats carrying a dumbell in one hand. I haven't done any squats - one or two legged - with extra weight since damaging my knee about a year ago whilst doing hack squats. An old injury flared up. I have mentioned that I hear a clicking noise in my lower spine when I do dead lifts. In the one-legged squats on Sunday I started with my left leg. I only went down to parallel - actually, a bit above parallel as I didn't want to tax my knees too much. I carried the dumbell in my left hand. All went well. Then I did them with my right leg and carried the dumbell in my right hand. My back clicked. So, it is only one side of the spine that clicks or only when the spine is weighted in a certain way. I did three sets with each leg. I am going to experiment to see if holding the dumbell in the opposite hand makes any difference. Or if holding it on my shoulder makes a difference. Doing squats without extra weight doesn't cause clicking. It might only occur when I am carrying weight in my hand and bending forwards. I didn't exercise on Monday. Gave blood on Tuesday. Today, I was going to do upper body weight training but decided to do cardio-vascular instead. I started off with the tuck planche 60-second exercise. I managed only 23 seconds, then only 8 seconds. Then 17 seconds. I knew I only had to do another 12 to complete the 60. I did it but only just. I was too weak to emulate my times of a week ago. Then, whilst doing the cardio-vasculars I had to pack it in after 10 minutes. I had to keep stopping during squats and squat jumps because my legs felt weak. I don't think giving blood has had an effect. I always feel full of bounce the next day. In fact, at least once and possibly twice, I have exercised a few hours after giving blood. You're not supposed to but I am a rebel. I will do some weight training tomorrow. I wonder if I'll still feel weak?

[thevegantwins]

Are you still riding your bike, Martin?

I've been enjoying swimming laps in the pool now that the kids wear inflatible suits and can bob in the water like buoys. I went to the gym twice this week including this morning, where I did my cardio (24 minutes hill on the recumbent bike + 22 minutes treadmill) while reading Harry Potter. :book:

[Gliondrach]

I haven't been on the bike for weeks. It really needs better gearing because it is quite an effort going up hills. Riding a bike is supposed to be more efficient than walking. I can walk up hills easily that cause me to start puffing and sweating when I am riding the bike.

[dreamer]

I'm just still going to the gym at least twice a week, though sometimes four times a week...so it probably averages to 3 times a week. I just use the weight machines as I get a little outside walking at home taking Buddy out a few times a day. I'm sure it's not what the exercise gurus and doctors say to get, but I used to be a total couch potato--until just a couple of years b4 becoming vegan--so I think I'm doing pretty good.

[thevegantwins]

That's great, dreamer. I bet you are quite fit.

[my3labs]

From cnn.com

(CNN) -- Sixty used to be old -- or at least it seemed to be.

In the '80s, seniors had TV role models like the Golden Girls, Matlock and "Murder She Wrote's" mystery-writing sleuth, Jessica Fletcher.
Harrison Ford

Harrison Ford may be 65, but he still fits into Indiana Jones' trousers from 1981.

Now baby boomers can look to Goldie Hawn, Diane Sawyer and Harrison Ford for inspiration as they near retirement age.

Today's seniors also have a much different view of fitness than their parents, said Colin Milner, CEO of the International Council on Active Aging.

"Exercise was actually a bad word," Milner said. "The term exercise meant hard work. It was what you did in the military or body builders did at Muscle Beach and women were told that if they did it they weren't womanly or it would hurt their reproductive organs."

Baby boomers like Jane Fonda, jogging pioneer Jim Fixx and aerobics inventor Ken Cooper helped create the modern fitness movement, according to Milner. Photo See photos of celebrities, politicians and sports legends over 60 »

He said 37 percent of health club members are 55 or older, and that doesn't count people who work out at retirement homes -- an area he said is exploding.

"Nine out of the 10 top builders in the U.S. are building active adult communities and they will typically put in anywhere between a 20,000- and 40,000-square-foot fitness center."

The average age of personal training clients also is going up, from 36.5 in 1998 to 42.4 in 2006, according to Robyn Stuhr of the American Council on Exercise.

The council certifies fitness professionals and has partnered with the AARP to help match the group's 38 million members with personal trainers.

"Our trainers say they're starting to see more middle-age and older clients and we've actually been looking at developing more curriculum about working with those groups," she said.

Stuhr said older clients are at higher risk of diabetes and cardiovascular disease and also may have problems like arthritis, back pain or muscle tears.

"That probably means you need to exercise even more, but the trainer has to understand how to work with that population and make exercise a safe experience," she said.

She recommends getting a good physical before starting an exercise program and says people need to realize that their bodies aren't the same as they were when they were 20.

"Exercise can be a fountain of youth, in that it can help slow down aging changes and help you maintain a level of vitality and energy that you might not otherwise have. But you just have to do it smarter, because your body is more vulnerable because of the aging process," she said.

Milner says he's spoken to many physical therapists whose patients are pushing themselves too hard.

"What's happening is more of the boomers are going out and beating the heck out of themselves as a weekend warrior and spending the rest of the week in therapy," he said.

"Some wonder what kind of therapy they should be in," Milner said jokingly.

But that doesn't mean seniors have to take it easy.

Dr. Walter Bortz, author of the books "Dare to be 100" and "Living Longer for Dummies" is 77 years old, but he has run a marathon every year for the last 35 years.

"You're supposed to be a little bit tired," he said, but people should avoid "undue fatigue."

"Obviously, pain is nature's signal, but you can't be a pantywaist about pain," said Bortz.

Better stretching, going a little slower and investing in new shoes are just a few tips he offered, but he also encourages boomers not to give up.

"Fitness for young people is an option, fitness for old people is an imperative," Bortz said.

The government's National Institute on Aging says regular activity can help seniors maintain their strength and be more independent, have more energy and better balance. Exercise can also help reduce depression and fight diseases such as heart disease, diabetes and cancer.

It recommends that seniors focus on four types of exercise:

# Endurance: Seniors should try to get at least 30 minutes of activity that causes heavy breathing almost every day.

# Strength: Lifting weights can help build muscle strength so you can get up from a chair by yourself or pick up your grandchildren. You don't have to be a bodybuilder though -- light weights or even using your own body weight for resistance is enough for beginners.

# Balance: Standing on one foot, walking heel-to-toe and standing up without using your arms can help improve balance.

# Stretch: Stretching exercises make muscles more flexible and help you move more freely. Be sure to warm up before stretching and don't stretch so far that it hurts.
advertisement

The bottom line is people can benefit from exercise no matter how old they are, according to the International Council on Active Aging.

"In the fitness industry, there's the old saying 'use it or lose it,' " Milner said. "But even if you've lost it, you can still find it again, no matter how old you are."

[Gliondrach]

This is true.

[Gliondrach]

I had hoped to announce a milestone a couple of weeks ago but injury prevented me from being able to do as well as I'd hoped. Just after getting out of bed, two weeks ago, I decided to find out if I could bench press a 100lbs dumbell one-handed in preparation for that evening's exercise schedule. I didn't write the results down but I know that I easily managed a few repetitions with each hand. That evening, for some reason, I decided to try a bit more. I used 105lbs. I did 2 repetitions with the right hand but only half a repetition with the left. Then instead of reducing the weight, I decided to do partial repetitions with the same weight. These partials are where I lower the dumbell from the top position down to the half-way mark. And then up and down for as many reps as I can manage before changing hands. I need to use both hands to get it into position and then use only one hand to do the exercise. I go until failure - until I can't do another rep. I did 4 with the right and 6 with the left. Then 4 again with the right and 2 with the left. After the second rep with the left I couldn't control the dumbell and it plummeted onto my chest. I don't mean that it drops out of my hand. I still have a hold of it but can't stop it falling down. It has done this quite a few times before when I reach the point where I am too tired to control it. Normally, it doesn't do any damage. This time, however, it did hurt. I didn't do any more reps. I went on to the next exercise, bent forward dumbell rowing. The next day my chest and ribs on the left side were sore. It was a bit painful breathing. I think I probably did some minor damage to the cartilage where the ribs join the breast bone. I have had trouble there for decades since a childhood incident. Strangely, when I put pressure on the left side of my chest I wanted to cough. The following Saturday I did some more bench pressing as the pain was much less. I used a 100lbs dumbell. I did 4 with the right and only 1 with the left. My left arm was very weak. Well, the left chest, rather. I did another 4 with the right but couldn't do even 1 with the left. So I reduced the weight to 95lbs. I did 4 with the right but couldn't do any with the left. I should have stopped then. But I did partials with the 95lbs only for my left arm. It hadn't had any exercise. I did 2 sets of 4 repetitons each. But on the last set, last rep, the weight crashed down onto my chest. Ouch. I still wasn't finished. I used one of my fixed-weight 65lbs dumbells and did full range of motion presses for the left hand only. I did 10 reps, then 8 and then 7.

Yesterday, I did 5 reps with 100lbs with my right hand but only managed half a rep with my left. I reduced the weight to 95lbs. I did 6 with my right and couldn't do any with my left. So I did partials with the same weight, only with my left hand. I did 7, then 4 then 5 and 5 again. During one of these, I lost control and the weight came crashing down but landed on my shoulder. Good. At least my chest was spared. No pain in the shoulder. Then I used the 65lbs dumbell. Did full presses with the left. I did 5, then 7 then 6, and called it a day. The left side of my chest is very weak still. I think the muscles are protecting themselves and not contracting with their full strength. They are wiser than I am. If my chest was fully recovered I would have been able to do quite a few reps at 100lbs with my left hand. So, I consider that I am now able to do multiple reps with 100lbs. My aim is to be able to do at least 4 reps with 130lbs. And then I will set another goal.

[Gliondrach]

I did some weight training this evening. My bench press was very weak. I couldn't manage even one rep with 100lbs with my left arm. And I only managed two with my right. My chest and ribs are not painful now but it must have taken more out of me than I realised.

I finished off the session with some chin ups. I normally don't do them. I don't like them as holding a straight bar causes my wrists to twist at an unusual angle at the bottom of the movement. Today, I did 8 normal repetitions - I can usually only do 10 - and then lowered very slowly for 20 seconds on the last one. Then, after 1 minute's rest, I did only eccentric movements. These are where you don't pull yourself up - you just lower yourself down. I jumped up and grabbed the bar at the start of each movement so that my arms were in the fully bent position. Then I lowered myself down to a slow count of 9. I did it four times without pause. Then I rested a minute and did the four again. When I had finished my biceps felt as if they were on fire. It was really painful.

Because of my injury a couple of weeks ago, I haven't been doing that gymnastic training exercise - the planche. I was doing well, as well. I will have to start again and work my way up.

And now I'm off to kip.

[dreamer]

WOW Gliondrach:phew: Are you trying to be a new vegan body builder or what? I couldn't imagine lifting that kind of weight...I still just lift weights on the weight machines. Most of the arm/torso machines I'm at about 20-25 pounds, with the leg machines I'm at 20-40 pounds depending which muscles the machine exercises. (Except the one where you're laying on your back and push up, it's automatically set at about 100 pounds.) Of course, I'm mainly weight lifting to keep toned and help with bone health, I'm not trying to "bulk-up" at all. I hope you keep being careful and don't do yourself harm:crossfingers:

[Gliondrach]

I'm not trying to bulk up. It will be inevitable but I am only interested in strength and endurance.

You seem to be doing good work. Keep it up.

I have been watching a bit of Britain's Strongest Man competition on the telly all this week. They are quite strong - for meat eaters.

[Gliondrach]

Damn! I did some weight training today. My bench pressing was very poor. I started with my left hand. I used 95 pounds. I only managed 3 reps. Then I transferred the weight to my right. I couldn't do any. I normally start with my right but decided to start with my left because of the problems I've been having recently. I wanted to see how many I could do with my left and then match it with my right. Normally, I do more with my right and my left can't keep up.

On the next set I started with my right. I only managed 2 reps. I couldn't do any with my left. My right shoulder began to feel strange when I was doing the pressing with my right arm. As if the joint was moving abnormally. Years ago, I damaged my right acromioclavicualar joint. I thought I had dislocated it but it must have only been soft tissue damage - damage to the ligaments. I now have scar tissue there in the form of a small lump over the joint.

I next tried doing partial presses with 105 pounds. I did 5 with my left hand. I transferred the weight to my right hand and, using both hands to get it up into position - I couldn't even move the damned thing. With both hands! I decided to call it a day for the bench pressing.

I next did some overhead pressing. I have never liked it because it hurts my lower back. I have trouble with my left sacroilliac joint. A really strong man is supposed to be able to press his body weight without using any push from his legs. Using dumbells, I can't even manage two-thirds. Perhaps with a barbell I could do two-thirds. It is easier using a barbell than two dumbells of the equivalent weight. Using just a 45lb dumbell I had to push-press the weight overhead. This is where you bend the knees slightly and push up with them as you push with your hand. My intention was to do eccentric movements - lowering the weight slowly. I did so. Three times to a slow count of ten. I was gasping for breath when I finished. I wouldn't have believed that it could take so much effort. Then I did the same with my right hand without rest. Then a 3 minute rest and I repeated it with each hand.

I might have been able to do more if I hadn't exhausted myself trying to do the bench pressing.

Next I did bent-forward dumbell rowing. I only did 2 sets as my lower back was beginning to hurt - probably from the previous exercise. But the pain was on the right, not the left.

Then I did some chin ups. Much better. I did the same as last time but I did an extra couple on the first set. After that I just did eccentrics - lowering down to a slow count of 10. I did that 3 times with a 30 second rest between each set of 10. I then did a set of 3 chin ups, but each time lowered myself slowly for a count of 5. Then I repeated that after a 30 second rest. My biceps didn't feel as if they were on fire. They did last week.

I think I will keep the chin ups as part of my routine. I would eventually like to be able to do one-handed ones.

[Gliondrach]

My back has been feeling quite good lately. No pain when I wake up. None as the day goes on. None when walking. I did some quite heavy-ish squating today - sort of half-way between squating and deadlifting. No pain.

[Gliondrach]

I went to town today. I didn't have any murderous thoughts. I didn't find myself sweating. I didn't have any back pain. No lightning flashes down my legs. No creeping numbness. I didn't encounter any idiots. Well, not as many as usual. It must have been the pain that made me intolerant and made me sweat. It was good to feel normal-ish. My heart is filled with love for all, everything is --- Don't get carried away, old chap. Just be grateful and shut up about it.

[Oracl]

My heart is filled with love for all, everything is --- Don't get carried away, old chap. Just be grateful and shut up about it.
:colors:

[Gliondrach]

I thought my back might give trouble today because I did some overhead pressing, one arm at a time, last night, using a dumbell. My lower back was sore afterwards, especially on the right side but the left side near my old trouble was also sore. No pain today there. Just a bit of a twinge now and again. But I think I will use a barbell next time so there won't be strain on one side of the lower back. But I'll have to add a bit extra weight to the left side to make sure my left arm gets enough work to do.

[thevegantwins]

:treadmill: Went to the gym this morning after not going for 2 weeks. I feel so good. I walked 2 miles on the treadmill and then did my usual weight routine plus some stomach crunches and stretching. My right hand, fingers and elbow have been bothering me tremendously the last few days. I'm thinking it might be carpel tunnel syndrome. I was worried about doing my weights considering this but I wore my weight-lifting gloves and there wasn't any pain involved. I missed working out. The good news is that I weighed myself pre-workout, expecting to have gained a few pounds the past few weeks but I lost 2 pounds since I last weighed myself at the gym. I've reached my first very, very, very teeny weight loss milestone. :)

[Gliondrach]

Great! You can do it. Did you get a lot of exercise in the past two weeks?

[thevegantwins]

Have you ever chased after 3 year olds? It's alot of exercise. :laugh:

[Gliondrach]

It'll be good for them, too. How's Mr. TVT's back?

[thevegantwins]

Better. He's been more active lately (my influence ;) ) and I believe that made all the difference. He hasn't been to the chiropractor in a few weeks because our insurance stopped the visits.

I have a doctor's appt w/ a physiatrist on Thursday to look at my right hand/wrist and elbow. I hope I don't need surgery. :crossfingers:

[Gliondrach]

Avoid surgery if at all possible. What else have you tried?

Never heard of physiatrists. I thought you meant psychiatrist.

[thevegantwins]

I don't want surgery, I'm hoping they'll refer me to a great physical therapist. A physiatrist specializes in physical and rehabilitative medicine. :professor:

[thevegantwins]

Wonderful. I went across the street today to pick up a Momma's Pie (cheeseless pizza) and as I entered the pizzaria, I slipped and fell onto my left knee. It doesn't hurt but I bet it's going to be glorious shades of purple tomorrow. I'm so graceful. :curtsey:

[Gliondrach]

As long as there's no damage to the ligaments or the joint it should be all right.

[Gliondrach]

TVT, did you say that your pain is caused by carpel tunnel syndrome?

[Gliondrach]

On weight training forums quite a few people say that Active Release Technique has helped them with various injuries.

I found this:

Traditional medical treatment and surgical interventions for Carpal Tunnel Syndrome have been resoundingly unsuccessful. This failure is largely due to the overemphasis on the role of the actual carpal tunnel with regards to peripheral nerve entrapments.

THESE FOUR ARE CLICKABLE ON THE SITE:
Misleading definitions

How can ART help?

Download a brochure

Book an appointment



Why the standard definition for Carpal Tunnel is misleading!

Here is an example of a Standard Definition of Carpal tunnel:

"At the base of the palm is a tight canal or “tunnel” through which tendons and nerves must pass on their way from the forearm to the hand and fingers. The nerve that passes through this narrow tunnel to reach the hand is called the Median Nerve. This narrow passage between the forearm and hand is what we call “The Carpal Tunnel”

However, this description misses over 18 other common nerve entrapment sites that can result in carpal tunnel-like syndrome. The most common site of nerve entrapment is actually further up the arm, in a muscle called the Pronator Terres.

Errors in diagnosis and treatment techniques often contribute to the chronic and severe nature of what is commonly referred to as Carpel Tunnel Syndrome. Statistics show that bracing (often prescribed by doctors) causes Carpal Tunnel Syndrome to worsen.

How can ART resolve Carpel Tunnel Syndrome?

Active Release Technique® (ART®) has been shown to be very effective in the treatment of Carpal Tunnel Syndrome. Rather than just addressing just one area, ART® restores unimpeded motion and function to all soft tissues. At our clinic, we have experienced a success rate that exceeds 90% for the treatment of Carpel Tunnel.

The ART® Soft-Tissue Management System provides a way to diagnose and treat the underlying etiology of Cumulative Trauma Disorder that causes symptoms of numbness, tingling, burning, and aching. Trained providers are able to diagnose the presence of abnormal inflammation and adhesion by examining tissue texture, tension, and movement.

The ART® Soft-Tissue Management System has a success rate that surpasses 90%. We believe that the ART® Soft-Tissue Management System is the future of CTD care.


See the following topics for more information about ART:

How do you diagnose the problem?
What should I expect during ART treatment?
How does an ART treatment feel?
What other injuries can you treat with ART?
The Goal of Active Release Technique


The goal of ART® is to restore optimal texture and motion, restore the function of the soft tissue and release any entrapped nerves or blood vessels. This is accomplished through the removal of adhesions, or fibrosis, in the soft tissues via the application of specific protocols. Adhesions can occur as a result of acute injury, repetitive motion, and constant pressure or tension. ART®eliminates the pain and dysfunction associated with these adhesions.

Where can I find more information about ART?

We have recently published the first book about Active Release Technique

Release Your Pain - Resolving Repetitive Strain Injuries with Active Release Techniques® (ART®) is an informative, easy-to-read book, that helps you to understand the true cause of repetitive strain injuries.

Did you know that many common therapies (such as medication, physiotherapy, chiropractic treatment, massage, electrical muscle stimulation, rest, exercise, and surgery) have all failed to effectively resolve repetitive strain injuries such as Carpal Tunnel Syndrome. RSI sufferers are rarely able to find effective or complete treatment with these traditional treatments! Read Release Your Pain now to understand why these treatments often fail to solve your problem.


Understand the true cause of your pain, learn how it can be resolved, then use the specially designed exercises included in this book to prevent its reoccurrence.


Read our new book, Release Your Pain, to see how Active Release Techniques can help you with your injuries.


Download an information brochure for Carpel Tunnel Syndrome!

We provide a series of informative brochures about various conditions that we treat at our clinic. Download any of the following information, and read it at your leisure:

Read this brochure... For information about...
Active Release Technique Active Release Technique, and how it can help to resolve a broad range of soft tissue injuries.
Carpel Tunnel - Resolving the Problem How ART can resolve Carpel Tunnel...WITHOUT surgery. This treatment is now standard in Colorado, before insurance allows for surgical intervention!
Repetitive Strain Injuries How repetitive strain injuries occur, and what ART can do help resolve these injuries. ART has been proven to be 90% effective in the resolution of conditions such as Carpel Tunnel Syndrome....WITHOUT surgery!

activerelease.ca/3_CarpelTunnel.html

[thevegantwins]

TVT, did you say that your pain is caused by carpel tunnel syndrome?

That''s my belief but I'll find out tomorrow after the doctor's visit. I went to the gym today and worse a wrist brace I had already while I was lifting weights. Good workout, I walked almost 3 miles and then did my weights and stretching.

[Gliondrach]

Let's hope it's just a bit of tendon strain.

[thevegantwins]

:dunce: I went to the gym this morning and forgot my towel. Fortunately, I mentioned it to the receptionist and she said she had a clean towel for me to use. :nanakiss: I walked 2.75 miles and did very little weights.

The physiatrist diagnosed me as having mild carpal tunnel syndrome plus tendinitis in the same arm (my right). He gave me a mild, natural ant-inflammatory to take twice daily and I wear an arm brace during the day and a hand brace at night. If it doesn't get better in a month, he initially said he wanted to give me a cortisone shot but I said no and he said he could try acupuncture first. I agreed to that approach.

The next morning, I went to Mr. TVT's chiropractor figuring I should rule out any neck or spine injuries. He took some x-rays and while I don't have any injuries causing the arm issues, I did find out that I have a congenital defect in my neck, my C4 and C5 vertebrae are fused together. He said that if I had previous 'straight' chiropractic treatment in the past (which I've had), they would have assumed I had limited mobility in my neck and treated for that while in fact, it was a congenital defect. My neck also curves the wrong way. He said that was caused by lifelong poor posture.

So I am supposed to avoid weight lifting that puts any strain on my wrist/elbow until this is healed. I did do the inner/outer thigh machines today and the pec deck.

[Gliondrach]

If no one can help, you could try Active Release.

[my3labs]

I just started playing golf. I LOVE IT!
I played my first round of 18 last weekend and shot a 103. Not great, but not bad.

[thevegantwins]

Do you walk the course or take a little golf cart? I heard that you walk something like 3 miles on an 18-hole course.

[thevegantwins]

I tried doing upper body weights yesterday while at the gym but my hand and arm started hurting horribly so I stopped. I think I'll stick to cardio and lower body weights until this thing gets better. The chiropractic treatments (electrical charges aimed at the tendons and muscles) seem to be helping alot.

[Gliondrach]

Yes, you should rest it if it hurts.

[thevegantwins]

I went for a nice, brisk 40-minute walk just now. I'm at work but I put on my sneakers and changed into a t-shirt I keep in my office. I am a bit sweaty and stinky but I don't care, at least I enjoyed a warm, fall day and got to see flowers, hear birds and crunch on some fallen leaves. :meditate:

[my3labs]

I've been golfing lately. I went to the driving range today and broke a sweat. Does that count?

[Gliondrach]

I did some weight training this afternoon for the first time in 12 days. In the bench press I did quite well with my left hand but my right was very weak and my shoulder is still painful. I haven't done any heavy bench pressing with my right hand for 5 weeks. I'll have to build up gradually to using a heavy dumbell.

[my3labs]

Yeah Martin! I miss going to the gym sometimes.

[Gliondrach]

I don't go to the gym. Well, not after the fire. I was completely exonerated in the enquiry. I train at home.

[Gliondrach]

I did weight training for the first time in 10 days. Last time, I hurt my left wrist whilst doing chin ups. My wrists strain when my arms are completely straight and I'm dangling from the bar. There wouldn't be any strain if the bar was bent a bit. The day after the area under my left thumb and the wrist on that side was painful. It only felt completely better yesterday.

Today, I did well in the bench press and will soon be back to the level I was a couple of months ago. The chin ups felt all right.

[Gliondrach]

My overhead (military) pressing went well in today's weight training session. I've been doing it for the past three sessions. I have always had trouble handling any decent amount of weight in this exercise - it hurts my back and I don't seem to have much flexibility in my shoulders. I'll have to sort the flexibility bit out. Today, there was no real pain. A bit of an ache but not much. I am only using 40% of my bodyweight, split between two dumbells. I did 11 reps in good form in the first set, then two sets of 8. I won't be happy until I can press 100% of my bodyweight over my head in strict military pressing style for at least 2 reps.

[Gliondrach]

Can any of you do the stretch in the fourth picture of the woman, just over a third of the way down this page - the one where it looks as if she is holding her hands in prayer behind her back? I can't. My arms are a bit fatigued just now and I'll try again tomorrow.


t-nation.com/readArticle.do?id=1421267&cr=

h tt p://w w w.

The link doesn't work in Good Search, not even with all the h ttp and Ws. It does work in ya hoo, even without the h tt p and Ws.

[thevegantwins]

I just did that stretch, it felt good. Took me a minute to figure out how she got her hands in that position though. :crazy: Interesting site, Martin. Sorta like a porno workout site.:zip:

[Gliondrach]

They always have pictures of what are called figure contestants. There's a well known vegan one on the two vegan fitness forums. I saw her picture there a few weeks ago. I think that site has these pictures to show that they like women. There are so many pictures of bodybuilder-type men that people could get the wrong idea.

Thirty-odd years ago I used to get a magazine called Strength and Health. This had articles and pictures of Olympic weight lifters, power lifters and a few bodybuilders. There were serious articles about David Rigert, Vasily Alexeev and other Soviet world beating weight lifters. But there was another magazine call Health and Strength, which I think was just a bodybuilding magazine. I always thought that it was more of interest to men who liked to look at pictures of men. One day I was in WHSmith's, a large stationers, and I couldn't find Strength and Health on the magazine racks. So I asked one of the assistants. It was a Saturday and the shop was packed. I asked if Strength and Health was in. She shouted to someone across the shop: 'Do we have a copy of Health and Strength?' I said: 'No, no, not Health and Strength. Strength and Health, it's a different magazine. It's for serious students of Strength sports.'

I imagined that the whole shop was looking at me. I didn't go back there for months.

[thevegantwins]

Could have been worse, Healthy & Strength could have been an icky magazine.

I need exercise advice, for someone else. I went to the gym this morning and had a good workout (48 minutes on the treadmill + weights) when I noticed an older man using the lat pulldown machine. The gym is really empty in the morning so I recognize the people who workout. This man started maybe 2 months ago, he told me his daughter convinced him and his wife to go. Anyway, he was using way too high of a weight and pulling the bar down with his back. He would pull, lean all the way back so he was perpendicular to the floor then go back up again. Now, I'm no exercise physiologist but I've been doing weights off and on for well over 10 years and I know that what he's doing is not helping his muscles at all and could lead to a back injury. Do I suggest that to him or just ignore it? I'd hate for him to get injured but I know I might not necessarily appreciate someone giving me advice who is not a fitness instructor.

[dreamer]

Is there not a "trainer" working the floor? I know the gym I go to, there is always a worker/trainer around, just to make sure no one does anything too crazy. If there is, maybe you could point out the problem to the worker and see if he/she would go mention the right way to do it to the man. I know once I saw a woman really misusing a machine and I asked the trainer if she was supposed to use the machine like that. He (the trainer) said, "nope," but didn't even go explain the machine to the woman:rolleyes:

[1vegan]

Can any of you do the stretch in the fourth picture of the woman, just over a third of the way down this page - the one where it looks as if she is holding her hands in prayer behind her back? I can't.

I can but I do feel some strain in my upper arms if I do that.

[thevegantwins]

Is there not a "trainer" working the floor? I know the gym I go to, there is always a worker/trainer around, just to make sure no one does anything too crazy. If there is, maybe you could point out the problem to the worker and see if he/she would go mention the right way to do it to the man. I know once I saw a woman really misusing a machine and I asked the trainer if she was supposed to use the machine like that. He (the trainer) said, "nope," but didn't even go explain the machine to the woman:rolleyes:

There isn't any trainer that early in the morning (6:30am). I would have gone that route if there was one.

[dreamer]

Hum...well, I dunno if I'd say anything to him or not. It does sound like you've at least "spoken" b4, so do you think he'd get offended if you said something like, "I'm afraid you might hurt your back the way you're doing that"?

[dreamer]

I went to the gym this morning and had a good workout (48 minutes on the treadmill + weights).
Wow, you exercise a lot more than I do, TVT. I walk my dog numerous times during the day, but not any cardiovascular exercise really since he stops and pees numerous times along the walk:ee: Then I just use the weight machines for 2 reps each 2 or 3 times a week, probably about 30 minutes or so of total weight-lifting time. I guess I should make myself do more:pouty:

[Gliondrach]

I'm not familiar with machines. Is this the machine that you sit at and pull the handles straight down - as if you were doing pull ups, except that you stay still instead of raising your body up to the bar? And when you said he leans back until he is perpendicular to the floor, did you mean parallel? If so, there are people who do pull ups with their bodies parallel to the floor and there is even a newish piece of equipment to allow people to do something like a rowing motion but they pull themselves up instead, keeping their feet on the floor. I'm not sure if he will injure himself but he will be working different muscles to those that are usually targeted by that machine - or the same muscles in different ways.

[Gliondrach]

My right acromioclavicular joint was a bit sore when I was bench pressing today. I think I'll pack in the bench press for a while. I will do dips instead. I have to do them between two chairs. To get some extra height for my legs I will put a pile of telephone directories on each chair. I will put an extra couple of inches on the one for the right hand so more weight will go on the left hand. As my knees will be bent - to keep my feet off the floor - I will be able to rest a weight on my knees. This, coupled with overhead pressing, should keep the muscles strong for bench pressing - if I ever go back to it.

[Gliondrach]

I started doing chin ups with some weight in a back pack last week. It is not very convenient and is quite uncomfortable. I did them again yesterday and also wore the back pack when I did dips. I will try to make a belt attachment that will allow me to add weight to a belt. Whilst doing overhead presses yesterday I had pain near the base of my spine - in that big triangular part called the sacrum. It was more of a muscular pain but, in the third set, it became very bad and I had to stop that exercise. But there was no extra pain this morning - just the usual dull ache. I did quite a bit of walking about today, and this evening there is hardly any pain. I might have shaken something up.

When I was doing the chin ups last week, the weights in the back pack were pressing on my spine. When I did that exercise yesterday I put a folded towel into the pack first and it was much more comfortable. I'll add a bit more weight on Thursday.

[thevegantwins]

I could never do chin ups, I have zero upper arm strength.

I went to the gym this morning and walked 3 miles on the treadmill then did some weights. I weighed myself and I lost 3lbs since Tuesday, when I last weighed myself. While I have been eating less and more nutritiously, I think the reason why I lost so much was from wicked diarrhea I had Tuesday afternoon. :flush:

[Gliondrach]

It won't be fat that you've lost. Have you thought about interval training? As someone wrote somewhere about interval training - you just have to stand at the finishing line of a mass marathon to see all the overweight runners. Their bodies are used to running many miles on a regular basis but it doesn't get rid of their weight.

[thevegantwins]

I don't have much time for exercise so I do what I can when I can. I do try to walk for 5-10 minutes throughout the day as well.

[Gliondrach]

They say that interval training takes less time and burns more calories in the long run.

[Gliondrach]

I used a bit more weight in the chin ups and also in the dips. But I used less in the overhead press - just to give my muscles a change. Lighter weight meant I could do twice as many repetitions in the overhead press and I really felt it in my triceps and even in my trapezius. For the last few exercise sessions I have been doing one-legged squats to parallel carrying some extra weight but today I did them without any extra weight. I found that I can do more than I used to be able to do without extra weight. Even though I was resting for a shorter time between sets. Good. It's all coming along nicely.

[thevegantwins]

Even though I'm still a bit congested from last week/this week's cold, I returned to the gym this morning. I walked 2 3/4 miles on the treadmill in 45 minutes then did weights, some stomach crunches and stretches.

I weighed myself. I lost 14lbs since sometime last month. :excited:

[Gliondrach]

I weighed myself. I lost 14lbs since sometime last month. :excited:

:thumbsup:

[dreamer]

That's great TVT. I haven't managed to get to the gym since last Monday (19th I guess)...I was on my way today when the plummer called to say he could come put in the handicap toilet (for my mom when she visits...she has a hard time getting up and down). So I turned around and didn't go:shakehead:

[Gliondrach]

I did weight training for the first time in a fortnight. A day or two after my last session. on the 15th. my left elbow was painful. It was on the radius side of the elbow and was probably a tendon injury. I think it was caused during the chin ups. When my arms are straight, and I am dangling at full stretch, my hands want to turn slightly inwards. But they can't because the bar is straight. With the added 25lbs I was carrying in a back pack it must have stretched the tendon too much whilst in this unnatural postition. I didn't do any chin ups today. There was very slight pain when I was doing dumbell rowing. In my next session I will do chins but on the downwards movement I will stop before my arms are completely straight.

In the overhead pressing I couldn't do as many reps as I did the last time I used that same weight. I am rather weak in the overhead press.

[thevegantwins]

Yesterday, I went for a 45 minute walk with the kids. Very refreshing as it was 35F/1C outside. Today, it's 24F/-4C with 16mph winds so I decided to try to do a yoga dvd a friend gave me last year. Sarah kept leaning into me and knocking me over during moves or laying on me when I was on the floor. Or she used me as a bridge. Not very productive for exercise however the kids seem to really enjoy watching the dvd. Serene music and beautiful scenery. :meditate:

[Gliondrach]

You could use them as barbells.

[thevegantwins]

I've done at least 30 minutes of cardio everyday since Friday. I'm quite pleased w/ myself. I'm not sure how much cardio I got from my quasi-yoga on Saturday and Sunday but it felt like a decent workout and my butt was sore the next day.

[thevegantwins]

I've upped my cardio at this new gym. I'm able to do an hour on the treadmill twice a week, averaging 3.75 miles at a 5-inch incline during that hour plus weight training twice a week. I'm trying to get there at least 4 times a week but so far, it's been 3 times a week which is still good.

[Soynut]

- Walk my dog everyday and at least 3 times a week for 2.5 hours (70 blocks with many stops to sniff... or to have a soy latte).

- Gym 3 times a week: eliptical machine 40 min or a 40 min walking/running program on the treadmill (it's on my ipod!). Some sit ups, push ups, and lots of stretching.

I keep my weight (around 118 Ibs) on this regime, but I don't lose any or build a significant mass of muscle.

[Gliondrach]

Many top experts, including me, believe that interval training is better for losing weight. And it's quicker, too.

[Soynut]

What does that really mean, Gliondrach? I'd rather train for a marathon than lift weights, I can't stand "lifting"... what to do?

I'm not really a exercise buff, I've done the same old thing for a VERY LONG time (maybe since 1995... I know, it's bad!!), but I do have to brake a real sweat a few times a week to make my endorphins going. If not, I get depressed and not much fun to be with. Walking alone, no matter how fast or far, won't do it for me.:yea:

However, when I was not able to exercise for 6 weeks or so, my butt turned kind of flat (ugh!)...so I guess my regular workout sessions does a little more than keep me in a good mood.;)

[thevegantwins]

I love a good stretch. It's so refreshing.

[Gliondrach]

Interval training is not weight training - although it can be. It is where you, say, run from one lamp post to the next one as fast as you can, then walk to the next one and then sprint again to the next, and so on. It can also be where you do some similar hard and fast exercise for a certain short period and then rest for a certain period. Then repeat that again and again for the desired amount of time. That time could be 15 to 20 minutes. You will burn more fat and gain more fitness than if you jogged along for an hour. And, especially with high intensity interval training - the type where you don't rest between sprints but just go slower - will result in many extra calories being burnt even hours after you have finished.

For the high intensity interval training you need to be fit-ish to start with. If someone is not used to exercise they would be better starting with the slower, longer type of exercise. To be on the safe side.

You can do this type of training by running, biking, swimming, doing gym-type exercises or weight training.

Here's something I just found:



Interval Training Burns More Fat, Increases Fitness, Study Finds
ScienceDaily (Jun. 29, 2007) — Interval training burns fat and improves fitness more quickly than constant but moderately intensive physical activity, according to research by a University of Guelph researcher.

The study by Jason Talanian, a PhD student in the Department of Human Health and Nutritional Sciences, was published recently in the Journal of Applied Physiology. It found that after interval training, the amount of fat burned in an hour of continuous moderate cycling increased by 36 per cent and cardiovascular fitness increased by 13 per cent.

Fitness buffs and athletes have long used interval training — short bursts of intensive effort interspersed with more moderate stretches — to improve performance. But Talanian’s study shows that the practice also improves cardiovascular fitness and helps the body burn more fat, even during low-intensity or moderate workouts.

Talanian studied women riding stationary bikes in hard-easy intervals in the training lab of his supervisor, Guelph Prof. Lawrence Spriet. The eight subjects included moderately fit women in their 20s as well as borderline sedentary subjects and an active soccer player. They trained every other day for two weeks. They alternated 10 sets of four-minute bursts of riding at 90-per-cent effort with two-minute rest intervals.

It did not matter how fit the subjects were before. After interval training, they experienced not only an increase in fat used and in aerobic capacity, but also an increase of enzyme activity in the muscle

Talanian notes that faster fat burning and greater overall fitness may not necessarily mean immediate weight loss. The technique may improve someone’s potential to burn more fat, “but for weight loss, you need to consider a balance of exercise and a healthy diet,” he said.

The message from his studies is to mix interval training into an exercise routine once or twice a week, particularly in running, swimming or cycling.

For his follow-up study, Talanian plans to look at about a dozen women over a six-week training period. “We will look at muscle transporters that carry fatty acids into the cell that might help explain those earlier results,” he said

ht tp://ww w.sciencedaily.com/releases/2007/06/070627140103.htm


And read the link to 'A Few 30 Second Sprints As Beneficial As Hour Long Jog' on the same page.

[Gliondrach]

I've started doing rest-pause weight training. This is where you lift a weight once (or twice), wait for 15-20 seconds then lift it again. You do that for the planned number of times. Ten in my case. I am using weights that are a bit heavier than I would use if I was going to do 4 or 5 repetitions in each set. It is very hard work and there's not much time to get your breath back before you have to do it again.

I have set my back injury off again. It might have been whilst doing the one-legged squats. My back was a bit painful during this exercise. But it was also painful the previous week - when I first did rest-pause. It could just be a coincidence that it hurt the day after the training - it has hurt before when I hadn't been exerting myself. Sleeping awkwardly might do it. When I left the house on Tuesday and Wednesday - after Monday's training - my legs went quite numb after I'd walked about 100 yards and the left side of my pelvis became very painful. Today, I have been unable to stand up straight as the muscles are in spasm.

[Soynut]

Thank you, Gliondrach for the interesting info about interval training. My body (and I think anyone's body) naturally wants to do that actually... it's just that I haven't done it intensely enough to see results. But I will, especially after reading how efficient it is to burn calories! I always thought jogging or running in an even pace for a longer time would give better results than short spurts... We live and learn, huh.

[thevegantwins]

Do you do yoga or any sort of stretching, Martin? I noticed since I started doing both, I rarely get backaches.

[Gliondrach]

No. I have some damage, or perhaps malformation in my left sacro-illiac joint. It has given trouble for most of my life. Four years ago there were days when I couldn't get out of bed until midday. I have had constant pain since then but not as bad as then. Even during times when there is no pain the joint is always tender - which I notice if I lean against the back of a hard chair when sitting.

I'm not one to complain, as everyone knows. I don't want sympathy - even though I am in pain. I just get on with things. That is the sort of person I am - stoical, uncomplaining, brave, generous, kind, always thinking of the welfare of others. I could go on and on listing my good points but I don't like to sing my own praises.

[Gliondrach]

I couldn't go out today to buy food. I still can't stand up straight. I had a thought today. Well, I've had quite a few but this one was about my back. It can't be the back muscles - the spinal erectors, that are in spasm. If they were, they would pull me in the other direction and I would be arched over backwards instead of being bent forward at the waist. The hip flexors must be in spasm.

Despite the spasm and pain I did some weight training. But only some dips with a weighted back pack and some bent forward dumbell rowing. These didn't place much strain on the affected area. The rowing did a bit but not too much. Immediately afterwards, my back was worse but is now back to how it was a few hours ago. I did the rest-pause method again. Ten sets of two repetitions each.

If I can't go to town tomorrow I will have to hobble to the local post office/general dealers. I will be able to get bread there and perhaps some bananas. I might be able to get peanut butter but it will be the horrible kind with too much sugar. I have nearly run out of tahini and I need something to put on bread.

I only have enough bread for my breakfast and no fruit apart from tomatoes and raisins.

[Soynut]

That's sounds like terrible pain, Gliondrach. It's amazing how you can be so stoic.... I would be a bitch, I can't take pain for a second without being verbally abusive.:grumble: So I can really empathize with people (and animals) who experience pain.:yheart:

[thevegantwins]

That sucks, Martin. Were you able to get out today? Isn't it a bad idea to do weight training when your back is giving you problems?

[Gliondrach]

If I'm careful, and don't do things that strain my back - like overhead pressing or squats - weight training doesn't make it worse. Yesterday, though, might have made it worse. Perhaps because I am doing rest-pause. But it could just be that I slept in a bad position. For the last few days I haven't been able to straighten up. The natural curve in the lumbar region of my spine - just below the waist - has disappeared. This will be due to the muscles pulling the spine straight - to immobilise something to stop it moving and being further damaged. This morning when I got up at 7.20 to feed the birds I could stand up straight but the pain in my sacro-illiac joint was worse. Then I went back to bed. I got up at 8.20 and over the next hour I started to take on a twisted stance - leaning and twisting to the right. I went to town but desperately wanted to sit down before I reached the bus stop. There was nowhere to sit except the ground. It wouldn't do for me to be seen sitting on the ground - I have my public to think of - so I kept going. After the bus journey I felt better. But the pain came back and my legs started going numb. I went to Holland and Barratt for tahini. The Co-op was too far to walk to so I went to Fenwick's department store. I had to sit at a bus stop on the way there even though it was only about 30 yards to walk. In the shop I had to sit down in the shoe department. Then I staggered to the food part. I bought bread, bananas and apples. Then I managed to get back to the bus stop in one go. I now feel better.

[thevegantwins]

That sounds horrible, Martin. I'm glad you made it back home with groceries. I can't imagine how you would survive without toast and something to spread on it. :dark:

Are there herbal muscle relaxants? I never heard of any but I keep on hand a zinc cream that I use on muscle strains. It works somewhat well depending on the severity of the pain.

[Gliondrach]

It's not a muscle strain. It's the sacro-illiac joint that gives me gip.

[thevegantwins]

I took an exercise class on Saturday morning at the gym, Cardio Interval. I could do almost all of it except I did modified jumping jacks and some modified abdominal exercises. And I could do the free weights with my left arm because it bothered the tendinitis.

Today, I did 10 minutes on the elliptical machine, just to see if I could. I only had 10 minutes left before getting ready for work after doing 30 minutes on the treadmill. The elleptical felt good and I burned quite alot of calories in those 10 minutes.

[Gliondrach]

What's an elliptical machine - one of those where you work levers with your hands as you work something else with your feet?

[thevegantwins]

Yes. I used to do one at my old gym but it hurt my knees. The one at my new gym is much easier on the knees since the movement is more elliptical (:thumbsup:) than circular like the old gym.

[Soynut]

I like the eliptical machine too and have used it for years. I think it's much better for the knees than constant running .... and it works better for my behind area.;)

[thevegantwins]

I did 30 minutes on the elliptical today :yea: and 35 minutes on the treadmill then my weights and stretching. Good workout.

[Gliondrach]

Do you feel more alert after doing them?

[thevegantwins]

Yes especially if I eat a raw meal afterwards.

[Gliondrach]

Exercise can lift the mood and make you feel cheerful, too.

[thevegantwins]

This morning, I took the cardio interval class again. It was much harder than last week. She incorporated step, weigh training, jogging, pilates, yoga and cardio. I was wiped after I finished. I'm a bit sore now. I couldn't do all the step routines, my ankle wouldn't handle some of it nor could I do the jumping jacks but the instructor said I kept up for most of it.

[thevegantwins]

I'm so sore today. I took a class on Monday morning called Gluts, Abs & Legs. It was a killer and I didn't even do all of the exercises. I went to the gym this morning and did 20 minutes on the elliptical, 20min on the treadmill and 15 min on the bike. I am finding it difficult to walk now, my muscles are aching. I might skip tomorrow morning and do a good workout on Thursday morning.

[dreamer]

Wow, you really do the workouts TVT:uhuh: I'm sure your body would appreciate the rest. I still just do about 20 reps on each weight machine...besides walking Buddy a few times a day. Today I went with the intent of walking on the treadmill after doing the weights, but after the weights I didn't feel like it:rolleyes: I also weighed myself and I've gained about 5 pounds in the last couple weeks. I need to be more careful about regularly exercising and going easy on the sweets:whistle:

[thevegantwins]

Today, I did an hour cardio interval class while Mr. TVT and the kids were with the babysitter at the YMCA. It was brutal. He then left to pick up his cell phone so I was hanging out with the kids but I decided to see how they would be if I went to the gym. I told them where I was going and there were about 6 other kids for them to play with plus I gave the babysitter my cell phone number in case there was a problem. I did 30 minutes on the elliptical machine. The kids were fine. :cheer: I stressed to the babysitter to not let Sarah & Ben eat other kids' snacks (those horrible goldfish crackers and fruit candy) and I gave them a banana and rice milk before I left so they wouldn't be hungry. Seemed to work. The child minding is free for up to 2 hours while you are working out which means I'll be able to get more exercising in on the weekends. :yea:

[Soynut]

The baby sitting service at gyms is such a good option for parents. I know I would take advantage of it. I'm glad you do TVT.:)

[Gliondrach]

That's a good service. And some good exercising done.

[thevegantwins]

Another good workout this morning. I took an hour Gluts, Abs & Legs class then I rode a recumbent bike for 15 minutes then did my weights.

[Phoenix]

Having been inspired by all TVT's hard work and discipline, :thumbsup: yesterday I did Callanetics [correct spelling] for the first time in over a year!

It's a one hour, total body workout. :yea: Now I feel like Mike Tyson has used me as a punching bag - but it's a good, used-muscles-I-forgot-I-had kind of pain. :agree:

And even though I think I sprained my gluteus maximus :wigglebutt: :laugh: exercising again has helped mentally, too.

I also went for a short walk and plan on going again today. The Callanetics workout I intend to do twice a week, which is recommended.

Thanks :nanakiss: TVT for the inspiration. :D

[Gliondrach]

I have the Callanetics For Your Back book. There are some exercises in there.

[thevegantwins]

:nanakiss: right back at ya, Phoenix.

Today, I went to the gym and did 45 minutes on the treadmill :treadmill:, walking 3.6-3.7mph on a 6-inch incline.:phew:

[Gliondrach]

That's good. Most people walk about 3 miles in an hour - on the flat.

[thevegantwins]

Yesterday, I did 30 minutes on the :treadmill:, 15 of those was at 3.8mph and 6inch incline then I did 15 minutes on the recumbent bike and 15 minutes on the elliptical then my weights and a little stretching. My left knee hurt a bit but is okay today. Today, I did 30 minutes on the elliptical and now the pain is behind my left knee. It almost feels like a vein is being stretched. Doesn't quite hurt, just feels odd.

[Phoenix]

It almost feels like a vein is being stretched. Doesn't quite hurt, just feels odd.

Please be careful, TVT. :)

I did my third Callanetics workout today, and this time I've avoided that been-beaten-with-a-baseball-bat feeling, which is good. :agree: I have only lost one pound in the past week but I have lost inches. :)

My musculature is changing for the better & my posture is already improving. :cheer:

[Gliondrach]

A pound in a week is good.

[Phoenix]

Thank you. I guess any weight-loss when starting a new exercise regime is positive.

I have lost size and I can feel a difference in certain muscle groups, but other areas are more, um, "squishy" than before which feels horrible. After being very fit and then becoming very fat, this reversal is a new (and slightly confusing) experience.

[dreamer]

And remember that building muscle actually adds some weight, so you've probably lost more "fat" than that "one pound" would lead you to believe.

Maybe you could find some other exercises that target the areas where you've noticed more "squishiness"? I know I use weight-lifting machines that target just about every muscle group in trying to keep my toning "even."

[Enchantress]

I've been doing a bit of exercise lately, I don't normally do any :o. I went for a three mile walk on Saturday and a five milk walk on Sunday. Otherwise I've been doing a bit of stretching, sit-ups and lifting some weights (teeny ones for my tiny little muscles).

Unfortunately my partner has other ideas about regular exercise, and is only interested in going for a walk if it ends in a pub :shakehead:.

[Gliondrach]

does he tend to walk a bit less steadily on the way back?

[thevegantwins]

Oy vey! I took a different class this morning: X-Treme Fitness. I sweated extremely hard during the class and felt extreme exhaustion following the class and am now extremely sore. I think it worked. The kids did really well in the babysitting room. The babysitter did say that Sarah asked for avocado so fortunately, I had brought one and they ate it before we left. I don't think I'll be able to make my Saturday morning Cardio Interval class, I don't think my thigh muscles will feel up to it by then but maybe we'll go for a swim instead. The kids went swimming on Wednesday and had a blast.

[Phoenix]

And remember that building muscle actually adds some weight, so you've probably lost more "fat" than that "one pound" would lead you to believe.

Maybe you could find some other exercises that target the areas where you've noticed more "squishiness"? I know I use weight-lifting machines that target just about every muscle group in trying to keep my toning "even."

Thanks Dreamer. :) The exercise routine I do is a "whole body" workout. At the risk of making people ill, the problem is that the parts that were (comparatively) slimmer to begin with [legs & arms] are really showing better muscle tone fast, whereas the comparatively fatter areas [hips / butt / stomach / waist] used to be kind of solidly fat - but now the fat is getting softer and "squishier". :blecch:

Anyway, I did my fourth workout on Friday! :thumbsup: And once I get into slightly better shape, I'm going to start working out with some free-weights, too. :agree:

Oy vey! I took a different class this morning: X-Treme Fitness. I sweated extremely hard during the class and felt extreme exhaustion following the class and am now extremely sore. I think it worked. The kids did really well in the babysitting room. The babysitter did say that Sarah asked for avocado so fortunately, I had brought one and they ate it before we left. I don't think I'll be able to make my Saturday morning Cardio Interval class, I don't think my thigh muscles will feel up to it by then but maybe we'll go for a swim instead. The kids went swimming on Wednesday and had a blast.

:thumbsup:

[thevegantwins]

No cardio class for me this morning. My thigh muscles are still jelly and my butt feels like it detached from my lower back. I might take the kids swimming this afternoon if we don't do a train ride to the airport instead.

[Phoenix]

:speechless: Are you alright - apart from all that? :comfort:

[thevegantwins]

:agree: Yes, fine. It was just a really good workout. I'm going to try to do it again next Friday. :phew:

[Boyana]

AIKIDO FO THE LAST 25 Years!(I am 42 now):colors::cheer::rollingpin:

[boogabaah]

i have a bicycle and no car. :bicycle:

[thevegantwins]

AIKIDO FO THE LAST 25 Years!(I am 42 now):colors::cheer::rollingpin:

What's aikido?

[thevegantwins]

I took the X-Treme Fitness class yesterday morning. It was so crowded, barely room to move. It wasn't as brutal as the first time I took it though my neck, thighs and abdomen are sore. I missed the 6am class this morning so I did an hour on the treadmill instead. I'm not perky now because I went to take a shower at the gym and realized that my combination bodywash/shampoo was missing. I probably left it in the shower last Thursday. I had to use the liquid soap from the bathrooms to clean my body and scrubbed my hair with my fingers. It was not very invigorating.:s:igh:

[thevegantwins]

I took the cardio interval class this morning and had a very graceful fall during the class. We were using the step, crossing back and forth across it and I tripped. My ass landed right on the step with my legs on either side. At least it didn't hurt. Just my pride. :laugh:

[thevegantwins]

I did an hour on the elliptical machine today. That's the hardest cardio machine they have. That's my record on the machine and I feel really good. :yea: I burned over 750 calories too. Then I did my weights. :strongman:

[Gliondrach]

What's your record - 750 calories? Very good.

[thevegantwins]

I don't think that's my record for burning calories. I've taken classes then did a workout and I think that probably burns more calories. It was my record for doing the elliptical.

[Gliondrach]

Right.

[thevegantwins]

Today was a double-exercise day, my second in the last week. On Friday, I went to the gym and took the hour X-Treme Fitness class then went swimming for 1.5 hours with the kids. I went to the gym this morning and did 35 minutes on the elliptical then my weights for 20 minutes. Later, I went for a 40-minute walk at lunchtime. I've been averaging 6 days of at least 30 minutes of exercise weekly though usually it is closer to an hour.

[Gliondrach]

How much weight have you lost recently?

[thevegantwins]

No idea, I haven't weighed myself in months. A few coworkers have commented that I look skinnier but then again, they lie. My clothes are a little looser but not much.

[Gliondrach]

Clothes never lie.

[thevegantwins]

Once again, Martin is right. I was talking to a fitness instructor this morning at the Y (she's 63 years old and looks maybe 50) and she was raving about interval training. She told me that when I do the treadmill, I should do my usual 3.6mph-3.7mph for 3-4 minutes then walk 4.0mph for 1 minute and keep repeating that cycle and when I do the elliptical, I should follow a similiar pattern. She said that it really the best way to burn fat. I'm going to start that tomorrow more seriously. I've been doing it to some extent but not regularly.

Also, I wasn't doing enough repetitions with my weights. She said men should be doing 2 sets of 8-12 reps each and women should do 3 sets of 8-12 reps but since she knows I don't have the time in the morning to do 3 sets, I should do 2 sets of 15-18 repetitions. I've only been doing 8-12 reps. I started this routine this morning and I feel the difference with the workout.

:strongman:

[Gliondrach]

Once again, Martin is right.

Could there ever be any doubt?

Are you sure those walking speeds are right? They are more or less the same.

[thevegantwins]

Are you sure those walking speeds are right? They are more or less the same.

That's what she told me. You think the 4mph should be higher?

[Gliondrach]

In interval training one does fairly easy excercise for a time then harder for a shorter time. Then repeat a few times. It depends on your fitness levels, though.

[thevegantwins]

I did the interval training this morning and loved it. I did the elliptical for 1/2 hour. I did my usual 5mph for 5 minutes then went up to 7mph for a minute and kept repeating this every 5min or so. Then I did the treadmill for 1/2 hour and walked my usual 3.7mph then every 5 min would go to 4.3mph which was a slight jog. I had so much energy and felt great when I finished. Probably my best workout in months and months.

[Gliondrach]

That's great.

[thevegantwins]

April 29, 2008
Personal Health
You Name It, and Exercise Helps It
By JANE E. BRODY
Randi considers the Y.M.C.A. her lifeline, especially the pool. Randi weighs more than 300 pounds and has borderline diabetes, but she controls her blood sugar and keeps her bright outlook on life by swimming every day for about 45 minutes.

Randi overcame any self-consciousness about her weight for the sake of her health, and those who swim with her and share the open locker room are proud of her. If only the millions of others beset with chronic health problems recognized the inestimable value to their physical and emotional well-being of regular physical exercise.

“The single thing that comes close to a magic bullet, in terms of its strong and universal benefits, is exercise,” Frank Hu, epidemiologist at the Harvard School of Public Health, said in the Harvard Magazine.

I have written often about the protective roles of exercise. It can lower the risk of heart attack, stroke, hypertension, diabetes, obesity, depression, dementia, osteoporosis, gallstones, diverticulitis, falls, erectile dysfunction, peripheral vascular disease and 12 kinds of cancer.

But what if you already have one of these conditions? Or an ailment like rheumatoid arthritis, multiple sclerosis, Parkinson’s disease, congestive heart failure or osteoarthritis? How can you exercise if you’re always tired or in pain or have trouble breathing? Can exercise really help?

You bet it can. Marilyn Moffat, a professor of physical therapy at New York University and co-author with Carole B. Lewis of “Age-Defying Fitness” (Peachtree, 2006), conducts workshops for physical therapists around the country and abroad, demonstrating how people with chronic health problems can improve their health and quality of life by learning how to exercise safely.

Up and Moving

“The data show that regular moderate exercise increases your ability to battle the effects of disease,” Dr. Moffat said in an interview. “It has a positive effect on both physical and mental well-being. The goal is to do as much physical activity as your body lets you do, and rest when you need to rest.”

In years past, doctors were afraid to let heart patients exercise. When my father had a heart attack in 1968, he was kept sedentary for six weeks. Now, heart attack patients are in bed barely half a day before they are up and moving, Dr. Moffat said.

The core of cardiac rehab is a progressive exercise program to increase the ability of the heart to pump oxygen- and nutrient-rich blood more effectively throughout the body. The outcome is better endurance, greater ability to enjoy life and decreased mortality.

The same goes for patients with congestive heart failure. “Heart failure patients as old as 91 can increase their oxygen consumption significantly,” Dr. Moffat said.

Aerobic exercise lowers blood pressure in people with hypertension, and it improves peripheral circulation in people who develop cramping leg pains when they walk — a condition called intermittent claudication. The treatment for it, in fact, is to walk a little farther each day.

In people who have had transient ischemic attacks, or ministrokes, “gradually increasing exercise improves blood flow to the brain and may diminish the risk of a full-blown stroke,” Dr. Moffat said. And aerobic and strength exercises have been shown to improve endurance, walking speed and the ability to perform tasks of daily living up to six years after a stroke.

As Randi knows, moderate exercise cuts the risk of developing diabetes. And for those with diabetes, exercise improves glucose tolerance — less medication is needed to control blood sugar — and reduces the risk of life-threatening complications.

Perhaps the most immediate benefits are reaped by people with joint and neuromuscular disorders. Without exercise, those at risk of osteoarthritis become crippled by stiff, deteriorated joints. But exercise that increases strength and aerobic capacity can reduce pain, depression and anxiety and improve function, balance and quality of life.

Likewise for people with rheumatoid arthritis. “The less they do, the worse things get,” Dr. Moffat said. “The more their joints move, the better.”

Exercise that builds gradually and protects inflamed joints can diminish pain, fatigue, morning stiffness, depression and anxiety, she said, and improve strength, walking speed and activity.

Exercise is crucial to improving function of total hip or knee replacements. But “most patients with knee replacements don’t get intensive enough activity,” Dr. Moffat said.

Water exercises are particularly helpful for people with multiple sclerosis, who must avoid overheating. And for those with Parkinson’s, resistance training and aerobic exercise can increase their ability to function independently and improve their balance, stride length, walking speed and mood.

Resistance training, along with aerobic exercise, is especially helpful for people with chronic obstructive pulmonary disease; it helps counter the loss of muscle mass and strength from lack of oxygen.

In the February/March issue of ACE Certified News, Natalie Digate Muth, a registered dietitian and personal trainer, emphasized the value of a good workout for people suffering from depression. Mastering a new skill increases their sense of worth, social contact improves mood, and the endorphins released during exercise improve well-being.

“Exercise is an important adjunct to pharmacological therapy, and it does not matter how severe the depression — exercise works equally well for people with moderate or severe depression,” wrote Ms. Muth, who is pursuing a medical degree at the University of North Carolina, Chapel Hill.

Feel-Good Hormones

Healthy people may have difficulty appreciating the burdens faced by those with chronic ailments, Dr. Nancey Trevanian Tsai noted in the same issue of ACE Certified News. “Oftentimes, disease-ridden statements — like ‘I’m a diabetic’ — become barricades that keep clients from seeing themselves getting better,” she said, and many feel “enslaved by their diseases and treatments.”

But the feel-good hormones released through exercise can help sustain activity.

“With regular exercise, the body seeks to continue staying active,” wrote Dr. Tsai, an assistant professor of neurosciences at the Medical University of South Carolina in Charleston. She recommended an exercise program tailored to the person’s current abilities, daily needs, medication schedule, side effects and response to treatment.

She urged trainers who work with people with chronic ailments to start slowly with easily achievable goals, build gradually on each accomplishment and focus on functional gains. Over time, a sense of accomplishment, better sleep, less pain and enhanced satisfaction with life can become further reasons to pursue physical activity.

“Even if exercise is tough to schedule,” Dr. Moffat said, “you feel so much better, it’s crazy not to do it.”

[Gliondrach]

Indeed.

[Phoenix]

To celebrate that I have now lost 31kgs / 70lbs :curtsey: since going vegan (in Jan '06), on Monday I am going to join a gym. :yea: And if I stop keeping the vegan chocolate :yum: industry afloat all by myself no doubt I'll lose more! :o

I found out that there is a gym about 30 mins walk from my place that offers basic facilities at a very good price if I pay for the full year in advance and I only use it weekdays between 11am & 4pm. For the price (just under $400- for 12 mths) I can work in with that. :agree:

It's not glamorous but the weight machines seem to be in good repair and the place is clean and the instructor was very sweet when I went to inquire. Now all I need to do is survive the assessment :speechless: and the first workout. :lol:

[thevegantwins]

That's wonderful, tails and Phoenix! Regular exercise is the only thing keeping me sane lately, not only do I need it for my physical health but it does wonders for my mental health. I'm still going to the gym 5-6 days a week.

[Gliondrach]

Well done, Phoenix!

Good for you, Tails! If tai chi doesn't suit you, you might try qi gong or chi gung, as it's sometimes called.

[thevegantwins]

Mr TVT and I took a night school Tai Chi class years ago. The instructor, nicknamed by us, Tigger, was really energetic :hyper:. We could not follow along and would just burst out laughing as we did the class. We didn't last very long. :D

[Gliondrach]

It's not as difficult to do when you are truly in tune with the universe, like what I am.

I remember a Dom Joly scene on telly where he was a tai chi instructor in a park. Some bystander was making a noise. Joly had been telling his students how calming tai chi was and how it made you feel at peace with the world. This person kept on creating a disturbance so Joly went over and beat him up.

[Phoenix]

That's wonderful, tails and Phoenix! Regular exercise is the only thing keeping me sane lately, not only do I need it for my physical health but it does wonders for my mental health. I'm still going to the gym 5-6 days a week.

Well done, Phoenix!

Good for you, Tails! If tai chi doesn't suit you, you might try qi gong or chi gung, as it's sometimes called.

Thanks folks. Unfortunately rain approaching biblical proportions kept me at home today :( I seriously would have required a boat to reach the gym. But I have high hopes for tomorrow and if that fails I'll get a taxi there on Wednesday.

Glad to hear that you're doing so well at the gym TVT. :psmooch: And glad you're doing Tai Chi, Tails. :agree:

[thevegantwins]

I've been taking x-treme fitness class on Friday mornings whenever possibly for months now but they just switched it last Friday to kickboxing. At first, I was very disappointed because there isn't much cardio activity involved but then I started enjoying the class. I'm going to keep giving it a go. The other alternative at that time is Pilates. I don't think I'll be able to do much in that class, it is pretty intense so I'm going to stick with kickboxing. :biff:

[Soynut]

I don't know how you do it VT with twins and a full time job. You're amazing. I can barely slep myself into the gym twice a week, and i've been doing the same thing forever.

[thevegantwins]

There is a book called that, I Don't Know How She Does It. It's pretty funny. I do this stuff but I'm always, always, always tired. I took a 6am Gluts, Abs and Legs class this morning that was intense. It woke me up but then I lost my energy as soon as I started driving to work.

I look forward to my gym time so much because it is one of the few things I do just for me. No one needs anything from me, I don't have to talk or answer anyone, it's just me time. I think all working moms should have mandatory gym time. :treadmill:

[Soynut]

It's nice to hear someone viewing their gym sessions so positively.:) Too many people see it as necessary evil and do anything to avoid it. Good for you... and I'm sure it benefits your kids as well to have a mom who cares about her health and well being.:)

[Gliondrach]

Do you wear black pyjamas to do it?

[thevegantwins]

I can now do jumping jacks in the classes I take. I used to have to do modified ones because I just couldn't handle 16 jumping jacks in a row but now I can do them.

[thevegantwins]

Are you jumping jack flash?.

More like jumping jack slow

[Gliondrach]

Well done!

[Phoenix]

I was on a treadmill for the first time ever today! :treadmill: It is the strangest sensation to have the ground moving underneath you - takes a bit of adjusting to.

I never knew that it was possible to feel sea-sick on dry land until then. :laugh: