The Fitness thread

I have to say I dont think I could've carried on if it hadn't been for the support and advice here... I think the first couple of times I'd felt rubbish or not completed a run, I'd have given up without knowing why it hadn't gone to plan. So thank you guys
 
VirtualAdept said:
I have to say I dont think I could've carried on if it hadn't been for the support and advice here... I think the first couple of times I'd felt rubbish or not completed a run, I'd have given up without knowing why it hadn't gone to plan. So thank you guys
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What's knowledge if it can't be shared to improve other's :) from me at least - you're welcome.
 
VirtualAdept said:
I have to say I dont think I could've carried on if it hadn't been for the support and advice here... I think the first couple of times I'd felt rubbish or not completed a run, I'd have given up without knowing why it hadn't gone to plan. So thank you guys
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More than welcome. You do realise that we are going to get you to 10 km once you manage the 5...
 
ChrisJ_SLH said:
More than welcome. You do realise that we are going to get you to 10 km once you manage the 5...
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I hope so... They do a charity half marathon in the next town over, I'd love to be able to do that some day
 
VirtualAdept said:
I hope so... They do a charity half marathon in the next town over, I'd love to be able to do that some day
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And why not!

Once you get comfy with 5k, introduce a bit of structure to your training and work up to it.

I really need to pop my half-marathon cherry. I regularly do 10m+ (longest so far is 11.5m) so this distance shouldn't be a problem just need to set the time aside and get on with it.

As a personal rule, I don't race. I get quite stressed in competitive situations and adrenaline plays havoc with my diabetic control which is the last thing I want on a long run.
 
Not posted here for a while. I started back to Crossfit last week. My first session was hard work, even though it was one of the 'easier' Crossfit WOD's I have seen. Monday this week was a different story. Today I woke up with severe DOMS in my abs, quads, glutes and traps. I couldn't train at all yesterday even a normal weights routine. Just finished another Crossfit session despite the soreness as it hit completely different muscle groups and I already know that my chest and triceps are going to be in bits on Friday.

Feel great though! Good to be back and hopefully no injuries this time around. I seriously need to drop some fat after my two weeks in Florida.
 
gazmorton2000 said:
Not posted here for a while. I started back to Crossfit last week. My first session was hard work, even though it was one of the 'easier' Crossfit WOD's I have seen. Monday this week was a different story. Today I woke up with severe DOMS in my abs, quads, glutes and traps. I couldn't train at all yesterday even a normal weights routine. Just finished another Crossfit session despite the soreness as it hit completely different muscle groups and I already know that my chest and triceps are going to be in bits on Friday.

Feel great though! Good to be back and hopefully no injuries this time around. I seriously need to drop some fat after my two weeks in Florida.
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Get yourself in the sauna afterwards :)
 
VirtualAdept said:
I have to say I dont think I could've carried on if it hadn't been for the support and advice here... I think the first couple of times I'd felt rubbish or not completed a run, I'd have given up without knowing why it hadn't gone to plan. So thank you guys
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How are getting on Mads? You must be tantalisingly close now...
 
ChrisJ_SLH said:
How are getting on Mads? You must be tantalisingly close now...
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Not good I'm afraid Chris, a work issue has caused an immense amount of stress, so I've spent all my time composing letters and travelling to and fro to see the dr... and to top it, she's given me some diazapam, though the plan is to get out tomorrow during daylight hours and run, get some natural anti-stress rather than take the meds if I can avoid it.
 
VirtualAdept said:
Not good I'm afraid Chris, a work issue has caused an immense amount of stress, so I've spent all my time composing letters and travelling to and fro to see the dr... and to top it, she's given me some diazapam, though the plan is to get out tomorrow during daylight hours and run, get some natural anti-stress rather than take the meds if I can avoid it.
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Good plan Mads, see how you get on with the endorphins before the meds.
 
Well... 3.5k 28mins... I'm happy with that, took it easy, kilometres 2&3 were un in exactly the same time so Im satisfied I can control my pace :)
 
That's awesome.

I returned to the gym today after being away for ten days due to a cold. Drank lucozade sport and ran at a much slower pace ~ 7.5kph on the treadmill. Managed run 1 and 3 for the full 3 mins. Runs 2 & 4 were 5 mins and I couldn't complete them without a 30 sec break in between but at least I managed to complete the second 5 min instead of giving up.

Reckon I could run the whole thing properly on thurs.

The only embarassing thing is the chap next to me was twice my age and managed to run the same distance in half the time
 
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omens said:
That's awesome.

I returned to the gym today after being away for ten days due to a cold. Drank lucozade sport and ran at a much slower pace ~ 7.5kph on the treadmill. Managed run 1 and 3 for the full 3 mins. Runs 2 & 4 were 5 mins and I couldn't complete them without a 30 sec break in between but at least I managed to complete the second 5 min instead of giving up.

Reckon I could run the whole thing properly on thurs.

The only embarassing thing is the chap next to me was twice my age and managed to run the same distance in half the time
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Seriously, dont compare yourself to others in those terms... it does precisely naff all for your self esteem, and I suspect demotivates you somewhat.

3&5 minute runs... is that the week where she suddenly chimes in with "how are you feeling" to which the only answer can be "crap love"... then she tells you to run for longer this time?
That womans a bloody sadist, I tell ya.
With regards to completing the whole 5 mins in one stint, remember rule 1... no matter how fast you're going, slow down.
 
VirtualAdept said:
Seriously, dont compare yourself to others in those terms... it does precisely naff all for your self esteem, and I suspect demotivates you somewhat.
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:agree:

This is another reason I hate treadmills in gyms. Your eyes wander and look at the pace of the person next to you and start trying to compete. Don't compare yourself to others in any terms. Compare yourself to how you were last time, you're the only benchmark that counts.

VirtualAdept said:
With regards to completing the whole 5 mins in one stint, remember rule 1... no matter how fast you're going, slow down.
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Hell yes:thumbs:
 
ChrisJ_SLH said:
Couldn't agree more Phil. Was desperate to run yesterday. Resisted the urge and had a long snooze instead. Was just a bit of residual fug left over today though. Set out with an open mind towards distance and listened to the body.
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I felt like a mess - it showed too, everyone was asking why I was going so easy on them :cool: I did feel like a sack of potatoes after - I just wanted to lay down and sleep...
 
And today's lesson is, don't use quicklock collars on dumbells that you lift above your head.

Sudden unplanned disassembly really isn't as funny as it sounds.
 
Phil Young said:
I hope not all in the same trainers ;p
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Hell no, I get through a pair of shoes every couple of hundred miles. I prefer a lighter shoe, down side is that at my weight the cushioning goes quite quickly.

Phil Young said:
Well done with your dedication.
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Thanks. It's taken me more than 25 years but I've finally found a form of exercise I consistently enjoy.
 
Not a happy chap today. Was in the middle of a crossfit workout and managed to pull what I am 95% sure is my upper lat (just under the armpit). It's where everything ties in at the back. It went on the 5th set of 6 strict pullups (about the 4th rep). Felt a little pop, tried to do another rep (a mistake i have made before) and realised it's definitely gone. :( I wouldn't mind, but they were in between doing sets of 5 push press at 80kg.

Looks like ice and rest for a while. Just as I start to get some fitness back I seem to get put back.
 
Ooo that sounds painful :( Yeah stopping when it hurts is usually a good thing ;) (I know that's not the Crossfit way.....)

 
Tried doing a run after a Pull day (back, biceps, traps) and struggled for more than a total of 6 mins. Will go back to doing the running first.
 
I think the biggest issue is that I'm trying to do three things at once and probably counter-productive as a result.

I've lost some weight through diet but struggled. 1500kcals seems to maintain so will start gradually dropping again to 1200kcals.
I'm trying to do cardio 3x/wk, partly for fitness, partly for weight loss, and partly for healthy heart.
I've restarted weight lifting in order to build muscle. Seemed to have lost a lot as part of the weight loss.

Lifting needs food for fuel.
Cardio needs food for fuel.
Weight loss needs less fuel.
 
Been doing some PAP lately under the guidance of Mr Tony Horton (http://www.exercisebiology.com/inde..._heck_is_post_activation_potentiation_or_pap/).

Typical workout is a set of 10 renegade rows with a fairly heavy weight immediately into 6 plyo pushups immediately into 60 seconds plank on a med ball immediately into 45 seconds Superman with a 10lb weighted bar. Repeat 4 times without rest. That's half the workout.

All I can say is it appears to be witchcraft. None of those exercises are particularly tough but grouped together like that they become very hard indeed.

It's certainly a different kind of workout.
 
Sounds good that. I am back on the horse, although avoiding pullups or pull downs or anything Lat intensive. Did some reasonably heavy squatting and, amongst other things, kettle bell swings and none of that affects it. Hanging from a bar is a different matter though. Will give it another week until I attempt anything in that area.
omens said:
I think the biggest issue is that I'm trying to do three things at once and probably counter-productive as a result.

I've lost some weight through diet but struggled. 1500kcals seems to maintain so will start gradually dropping again to 1200kcals.
I'm trying to do cardio 3x/wk, partly for fitness, partly for weight loss, and partly for healthy heart.
I've restarted weight lifting in order to build muscle. Seemed to have lost a lot as part of the weight loss.

Lifting needs food for fuel.
Cardio needs food for fuel.
Weight loss needs less fuel.
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There's no real reason to lose muscle whilst losing fat. (I generally stay away from the term "weight loss" as it's fat loss that most people are after). With the right training and eating, you can grow/keep lean muscle whilst losing fat. At the most basic level of training and nutrition, the more muscle tissue you carry, the more effective the body burns fat.
 
gazmorton2000 said:
There's no real reason to lose muscle whilst losing fat. (I generally stay away from the term "weight loss" as it's fat loss that most people are after). With the right training and eating, you can grow/keep lean muscle whilst losing fat. At the most basic level of training and nutrition, the more muscle tissue you carry, the more effective the body burns fat.
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You would lose muscle if you are hungry a lot of the time and don't eat enough protein to reimburse the loss.

It's also a myth about building muscle to be more efficient at fat burning, in reality, for every 1lb of muscle that's about 10kcal per day. That would transcribe into about an extra 0.8g of fat per day.

Even if it was around the 30-50kcal myth amount (which it isn't) then it would only be an extra 24g of fat used per day at the top end.

Whilst there are many factors to efficency of lipolysis (fat burning), the biggest is almost certainly the amount of glycogen one had t any given time. Therefore, eat as smallas you can to fuel activities is a good way to achieve fast results.
 
Thanks for the clarification on that Phil.

On one of your points about being hungry, I personally found from experience that some of the hunger cravings you initially get are due to cutting things like sugar from your diet. Once you manage to get over those after a few days, it becomes a lot easier. I guess it all comes down to what a person is trying to achieve though. I never see the point of pure fat loss but having no muscle size.

Phil Young said:
You would lose muscle if you are hungry a lot of the time and don't eat enough protein to reimburse the loss.
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This point though surely confirms that there is no real reason to lose (much) muscle whilst shedding fat if the right nutrition is in place?
 
gazmorton2000 said:
This point though surely confirms that there is no real reason to lose (much) muscle whilst shedding fat if the right nutrition is in place?
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Well...What is the right nutrition??? Almost everyone I know our have ever spoke to eats or believes theyneed more protein than they actually require but then if they are losing muscle to fuel activity, requirements go up so there are variables to consider.

I could tell you the most efficient way for a biochemistry point of view but weather that's for everyone is another thing...
 
For the past week, I've slacked off with running, believing I could do it after lifting weights but couldn't manage more than a few mins.

Today, I resolved to start running before liftig again. Managed two runs of 5 mins (week 5) which I hadn't been able to do, and then developed a "stitch" when starting the third so had to abandon. Proud that I can now run for five min bursts.

Dozily, I forgot to ensure I had breakfast today. So had lucozade body fuel at 1130ish and was running around 30 mins later.
 
Thanks. I hope I can do the full three runs this weekend.
 
omens said:
Thanks. I hope I can do the full three runs this weekend.
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I'm starting to sound like a stuck record but just drop your pace by around 15 to 30 seconds a km. The first run should feel easy, the second slightly less so and the third should leave you feeling challenged but not knackered. If you are feeling knackered after the first then you are running too fast.
 
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