The Fitness Thread

[captain-jack]

A group of guys in the Elder's Quorum in my ward talked with a local gym about possibly getting a discount if they got enough of us to sign up. Sure enough, they were able to get a deal struck where we could get the price normally paid for a 2-year commitment but only having to commit for 6 months. I've signed up and been going for two months now. I've noticed definition in my upper body increase, and I've noticed my calves getting bigger. It's nice to have a group of people that go with you because you end up feeling really guilty knowing that five or six other people know you didn't go to work out. I could never do any fitness routine on my own, I'd always get lazy or make an excuse as to why I didn't have to do it. I'm glad I have friends that keep me motivated in it.

[cursor]

A gentleman that I've looked up to for years as a fabulous example of lifelong fitness is Clarence Bass. I've read all of his books, and the monthly articles that he publishes on his website. Here he is at 65 years old. He's 75 now, and is still in fabulous shape.

[cursor]

Gymnast Johanna Quaas ... at 86 years old.

. Life doesn't have to be as short, terms of duration (nor quality) as many make it, through poor choices. What a life, with strength, balance, and grace.

[cinepro]

Personally, I cannot imagine ever doing PX90 (or any similar program). It's entirely unnecessary for quality personal health. Excessive intensity (of the wrong type) over short durations (90 days, for example ) is both silly and less than constructive. Any exercise program, if it's to be effective in the long term (and that's really what we want, right) has to be one that you WILL DO ... long term. PX90 (andr similar programs) hardly fill the bill. Quality nutrition, combined with responsible life activity, is the best recipe for lifelong health.

P90X and Insanity definitely aren't for everyone. For example, some people just don't want to exercise by following a program on a TV. Certainly I'd much rather be out mountain biking, running or playing soccer than jumping up and down in front of a TV.

That being said, the results from the Insanity or P90X programs are phenomenal, and as long as someone uses good sense about their intensity level (which is true for any workout program), they shouldn't have a problem with injury or over training. Insanity includes a rest day and low intensity day each week, as well as a "recovery week" between first and second months.

[blackstrap]

Genetics has a great deal to do with how healthy one is at any given time . I am lean and relatively fit ( my exercise routine is to work at manual labor 6-8 hours/day ) . Without medical intervention, I would have been dead nearly 20 years ago because of my body's propensity to generate excessive cholesterol . A person can and should do what is necessary to stave off illness and death , but in the end, the body and the Lord will decide.

Edited May 28, 2013 by blackstrap

[cursor]

Great point, cinepro. I've played pick-up basketball two to three times a week for probably thirty-eight years. I simply love it! For twenty plus years I played regularly with brothers during that period. Damn though ... I have had multiple ACL/MCL surgeries resulting from that activity—yet, I have fond memories. That's what I mean by "responsible life activity." Clearly those who physically work hard for a living don't need to exercise as intensely as those who don't. And, certainly there is a positive (or ... sometimes negative ) social element to personal interchange through sports activities.

[Tacenda]

I, too, would like to get a good treadmill... but they are sooo big and bulky I don't know where to put one. I hate to mess up the decor with such a big piece of equipment... and the garage isn't a good option. Particularly in winter...

So, like Tacenda I'm thinking of getting one of those thingys where you sit and pedal... that's better than nothing.

GG

Wouldn't it be something if they made them to use with a computer, and the only way you could use your computer is if you peddle real fast!

[cursor]

Or ... lift and push HARD, really HARD. So often strength training is the [most potentially helpful] ignored personal health factor.

[Tacenda]

Or ... lift and push HARD, really HARD. So often strength training is the [most potentially helpful] ignored personal health factor.

Tell me about it. My sister who is 8 yrs. older than me, is a personal trainer and she looks fantastic! I'm positive it's from weight training. Also, my daughter is a fitness builder (what do you call it when it's not bulking up?) and has been in a few contests, she won the whole thing one year. But for me, I'm all flab. How does one get motivated? They only thing that would work for me is if someone is relying on me to work out with them, I won't do it for myself. My daughter took after my husband who use to body build in high school. Every night before falling into bed, I say I'm going to lift weights tomorrow, but it never happens. I did try to do it during the commercials but soon let it go.

Add: Blackstrap, your comment below made me smile

Edited May 29, 2013 by Tacenda

[blackstrap]

Tacenda, sounds like you and I are aspiring to be champions in one area , Olympic Procrastinators !!

[cursor]

Lu Zijian (Grandmaster), at 118 years old ...

Strength, balance, and grace:

Never give up—Never quit. "Endure to the end." If you're doing less than you should, in any facet of your life, then shift gears and get moving. Turn up the horsepower, baby.

"Men [and women] should be anxiously engaged in a good cause, and do many things of their own free will, and bring to pass much righteousness."

Edited May 30, 2013 by cursor

[Calm]

Wouldn't it be something if they made them to use with a computer, and the only way you could use your computer is if you peddle real fast!

Just like Gilligan's Island...one of the few things I remember about that show.

[Tacenda]

Just like Gilligan's Island...one of the few things I remember about that show.

That's where I must have got that, loved Gilligans Island!

[cursor]

Peddle for power ... and reduce your jail sentence. [ link ]

[Garden Girl]

Here is a photo of me on my 50th birthday ... headed to the beach for a day of bodysurfing in Ventura, CA.

Cursor, are you kidding me??!!

GG

[cursor]

Nope ... not kidding.

[cursor]

For lung and heart training my wife and I alternate between the use of 1) a Concept2 (Model D) indoor rower, and 2) a standard bicycle mounted to a Blackburn Design (Defender) trainer. Both setups have varied levels of resistance that can be assigned. On both devices we don't just row or bike at a steady state, but instead employ the [ Izumi ] Tabata protocol—it's short, but very intense (and burns more fat that simply humming along at a comfortable and steady rate). A video of the exercise style can be seen here:

Describing his protocol, the video poster says that he does this:

30 seconds on (intense)

followed by 30 seconds of rest.

Repeat 10X to complete the set.

After the set take 5 minutes rest then repeat for a total of four cycles.

From my experience, this workout is excessively taxing—both physically and psychologically. We do one set (or cycle, as he calls it).

30-sec slow (warm)

30-sec hard

repeat 7 times

finish with 60-sec slow (cool down)

[ you're done in less than eight minutes ]

Edited May 30, 2013 by cursor

[Questing Beast]

Maybe this might motivate somebody.

I have always been physically lazy. But nature blessed me with a lithe body type. When I turned c. 36 I noticed, all at once, that my midsection was expanding, and at the same time I was feeling bloated after my habitual root beer float each night, a big one: I'd polish off a half gallon of vanilla ice cream in two sittings. This went on for about two weeks, then it dawned on me that my metabolism had changed, I could no longer eat as I had up till then. So I ceased my bedtime treats, "cold turkey" as it were. That's all it took, the weight, which was going on, came off and I returned to looking normal - which many people would call "skinny" I suppose: I've weighed between 160 and 175 my whole adult life and I am c. 6'3". I have small bones, though, so packing on extra pounds doesn't make any sense.

Fast forward to less than ten years ago, in my fifties. My weight remained constant, but my joints were not very happy, and I was feeling increasingly flaccid physically, enervated, even. My right shoulder had something going on from almost three decades of using a pantograph machine to cut dies, which required my right arm and shoulder to be elevated at an unnatural height for long periods of time. Just trying to fold my arms killed my right shoulder. But I insisted on holding the folded arms position several times per day, and using my shoulder despite the discomfort or even pain at times. I worked at my own mild physical therapy for months and saw little, but some, improvement. But the rapid improvement came when my daughter put me onto a core body exercise program, a very simple one, that she had learned in her classes at the university (she was at the time concentrating on sports injury treatment, or somesuch). Just over a year after quitting my job, and after less than six months of "core body" exercises daily, my right shoulder was back to normal and has never pained me in any debilitating sort of way since (nine years ago next month). Usually I never feel any discomfort from my right shoulder at all, and any that I do feel is of very mild and brief duration.

The daily routine is very simple and isometric. You use the floor, and place both hands on it, both face-up and face-down (in the pushups position), holding your body as ramrod straight as possible, while raising first one leg and then the other - either holding the leg in an up position, or raising and lowering it, the choice is yours; but using small motions, not big movements. You repeat this for two more positions using your elbows on the floor instead of your palms. The other four positions (eight all told) involve a bit more strenuous exertion, and balance. You place the outside of your foot on the floor and hold yourself up with an extended arm, palm to the floor, and then on your elbow, and raise the top leg: I count as I gently swing the top leg forward and backward slowly. This "core body" routine takes maybe five to ten minutes tops. You can do it every day, you can vary the amount of reps or exertion to match where you are on the pain and discomfort scale, ramping it up when you are stronger and not nursing any injuries, etc. After a couple of months, or even less, if you are not first in need of losing a lot of weight, your "core" strength will have increased c. twenty-five percent! "Religiously" keeping up the core body routine then allows you to "add on" greater physical exercises and athletic activities without injuring yourself. No more "weekend warrior" injuries! Anybody can do these, or modified versions of these, "core body" exercises. Coupled with walking and biking or other frequent cardiovascular exercises (not driving when you could walk or bike somewhere, for instance), in other words looking for natural opportunities to physically move instead of be sedentary, will, I am confident, make an enormous difference in how anyone will feel and look....

Edited May 31, 2013 by Questing Beast

[Questing Beast]

delete stupid duplicate post

Edited May 31, 2013 by Questing Beast

[Tacenda]

Maybe this might motivate somebody.

I have always been physically lazy. But nature blessed me with a lithe body type. When I turned c. 36 I noticed, all at once, that my midsection was expanding, and at the same time I was feeling bloated after my habitual root beer float each night, a big one: I'd polish off a half gallon of vanilla ice cream in two sittings. This went on for about two weeks, then it dawned on me that my metabolism had changed, I could no longer eat as I had up till then. So I ceased my bedtime treats, "cold turkey" as it were. That's all it took, the weight, which was going on, came off and I returned to looking normal - which many people would call "skinny" I suppose: I've weighed between 160 and 175 my whole adult life and I am c. 6'3". I have small bones, though, so packing on extra pounds doesn't make any sense.

Fast forward to less than ten years ago, in my fifties. My weight remained constant, but my joints were not very happy, and I was feeling increasingly flaccid physically, enervated, even. My right shoulder had something going on from almost three decades of using a pantograph machine to cut dies, which required my right arm and shoulder to be elevated at an unnatural height for long periods of time. Just trying to fold my arms killed my right shoulder. But I insisted on holding the folded arms position several times per day, and using my shoulder despite the discomfort or even pain at times. I worked at my own mild physical therapy for months and saw little, but some, improvement. But the rapid improvement came when my daughter put me onto a core body exercise program, a very simple one, that she had learned in her classes at the university (she was at the time concentrating on sports injury treatment, or somesuch). Just over a year after quitting my job, and after less than six months of "core body" exercises daily, my right shoulder was back to normal and has never pained me in any debilitating sort of way since (nine years ago next month). Usually I never feel any discomfort from my right shoulder at all, and any that I do feel is of very mild and brief duration.

The daily routine is very simple and isometric. You use the floor, and place both hands on it, both face-up and face-down (in the pushups position), holding your body as ramrod straight as possible, while raising first one leg and then the other - either holding the leg in an up position, or raising and lowering it, the choice is yours; but using small motions, not big movements. You repeat this for two more positions using your elbows on the floor instead of your palms. The other four positions (eight all told) involve a bit more strenuous exertion, and balance. You place the outside of your foot on the floor and hold yourself up with an extended arm, palm to the floor, and then on your elbow, and raise the top leg: I count as I gently swing the top leg forward and backward slowly. This "core body" routine takes maybe five to ten minutes tops. You can do it every day, you can vary the amount of reps or exertion to match where you are on the pain and discomfort scale, ramping it up when you are stronger and not nursing any injuries, etc. After a couple of months, or even less, if you are not first in need of losing a lot of weight, your "core" strength will have increased c. twenty-five percent! "Religiously" keeping up the core body routine then allows you to "add on" greater physical exercises and athletic activities without injuring yourself. No more "weekend warrior" injuries! Anybody can do these, or modified versions of these, "core body" exercises. Coupled with walking and biking or other frequent cardiovascular exercises (not driving when you could walk or bike somewhere, for instance), in other words looking for natural opportunities to physically move instead of be sedentary, will, I am confident, make an enormous difference in how anyone will feel and look....

These are so great QB! I need these core exercises, without having to buy equipment, no offense to Cursor, but those looked expensive! I've hit my 50's and it's easy to tell I've let myself go. The huge amount of ice cream will definitely take it's toll. Guess how many calories is packed in there? http://www.caloriescount.com/icecream.aspx?AspxAutoDetectCookieSupport=1 Here are some calorie counts. Not as bad as I thought I guess, especially if you get something like yogurt or sorbet, and diet root beer! Btw, this core exercise routine made me think of Pa Pa, I wonder how helpful it would be for back sufferers, especially the ones who have had a broken back (bad description, I know). Anyway, thanks so much! Edited June 1, 2013 by Tacenda

[BlueDreams]

Anyway, like I said, we'll see if this topic goes anywhere on a religious forum. But have it.

I'm all for free exercise forms and ones that I enjoy....I really don't enjoy regular routines that include a lot of gym or gym-like work. I don't own a car so I bike everywhere. I have a goal to hike once a week while it's summer. More swimming too. What I really want to get into again is Yoga. My back feels so much better with it....and I get less tension headaches: win-win. Plus you can get some free stuff on youtube

If I had my way, I'd weigh just a little bit more (5-10 lbs). But that's probably not going to happen...I lost it for no apparent reason when I was 21 or so and my diet isn't one to help increase weight (vegetarian, don't enjoy sugar, little processed fat). Right now I'm around 110-114 at 5'4"-5'5" and refuse to budge from that. So my major goal is just better muscle tone and limberness.

With luv,

BD

Edited June 1, 2013 by BlueDreams

[Calm]

Cursor, are you kidding me??!!

GG

You will never think of a post from him the same way, right?

Instead of this little and stumpy or tall and thin nerdy guy obsessed with maps, it is this....well...this!

Edited June 1, 2013 by calmoriah

[Senator]

I discovered CrossFit. I've never been in better shape till now.