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So how long would I do the elliptical on this?
You alternate going as fast as you can for a short period of time with going at a much slower pace. Check out the various methods posted here and decide how you want to do it.
There's Mercola's peak 8, Tabata and several other methods.
Okay, great, thanks! I'm guessing I only want to do max of 30 mins. of this type of exercise or it's too intense, right? I can't go walking much, so I need the elliptical for the bulk of my routine. I do use the stairs and I clean, so I've got that covered. I haven't lifted in awhile, but I used to, I'm just getting back into my workout (or trying to), but I basically followed this, meaning I don't lift for a long time at all, so I'm good on that. I did push ups too etc. I was basically following all of his advice in the past, because people who workout know you have to change it up to get the max effect. The only new thing for me is lowering or limiting cardio so I don't know how long to do that. Luckily, I hate cardio besides walking!
Whey/spiking blood sugar/insulin/IGF-1 may not be good for your overall health or acne, but it's definitely good for muscle growth. It really just depends on where you want to draw the line. I've been working out with very heavy weights lately doing IF, and I've never felt better in my life.
Though, don't single out whey as having "specific amino acids". It makes it sound like these amino acids don't exist elsewhere. There are plenty of complete proteins out there, whey is just one of them (which happens to have a high biological value).
@Prettywords, walking is a very underrated exercise. It's seen as lazy but it's better overall for body composition than running. You run if you want to condition to run, that's really it. As for the elliptical, I'd avoid it if I were you. I would avoid all machines unless you have an injury of the sorts that prevents you from rocking free weights or body weight exercises.
Okay, great, thanks! I'm guessing I only want to do max of 30 mins. of this type of exercise or it's too intense, right? I can't go walking much, so I need the elliptical for the bulk of my routine. I do use the stairs and I clean, so I've got that covered. I haven't lifted in awhile, but I used to, I'm just getting back into my workout (or trying to), but I basically followed this, meaning I don't lift for a long time at all, so I'm good on that. I did push ups too etc. I was basically following all of his advice in the past, because people who workout know you have to change it up to get the max effect. The only new thing for me is lowering or limiting cardio so I don't know how long to do that. Luckily, I hate cardio besides walking!
You do intervals during that 30 minutes. Alternate a sprinting pace with a pace that easily allows you to hold a conversation. Look at Mercola's Peak 8 for a basic example. And it's about a 20 minute workout.
What you use-- machines, a track/trail, a pool or whatever-- is irrelevant. Games, dancing and even chores can qualify.
@Prettywords, walking is a very underrated exercise. It's seen as lazy but it's better overall for body composition than running. You run if you want to condition to run, that's really it. As for the elliptical, I'd avoid it if I were you. I would avoid all machines unless you have an injury of the sorts that prevents you from rocking free weights or body weight exercises.
And we should all try to walk around and piddle around as much as possible. Don't spend your day like most Americans who are always avoiding a little walking. Don't drive around looking for the closest parking space. Don't drive to places you can walk or bike to. Take stairs.
Mow/rake your own grass, ideally with a non-polluting reel mower. (lawn equipment are extremely inefficient and polluting) Get up from your desk, the sofa, etc.
Okay, great, thanks! I'm guessing I only want to do max of 30 mins. of this type of exercise or it's too intense, right? I can't go walking much, so I need the elliptical for the bulk of my routine. I do use the stairs and I clean, so I've got that covered. I haven't lifted in awhile, but I used to, I'm just getting back into my workout (or trying to), but I basically followed this, meaning I don't lift for a long time at all, so I'm good on that. I did push ups too etc. I was basically following all of his advice in the past, because people who workout know you have to change it up to get the max effect. The only new thing for me is lowering or limiting cardio so I don't know how long to do that. Luckily, I hate cardio besides walking!
You do intervals during that 30 minutes. Alternate a sprinting pace with a pace that easily allows you to hold a conversation. Look at Mercola's Peak 8 for a basic example. And it's about a 20 minute workout.
What you use-- machines, a track/trail, a pool or whatever-- is irrelevant. Games, dancing and even chores can qualify.
@Prettywords, walking is a very underrated exercise. It's seen as lazy but it's better overall for body composition than running. You run if you want to condition to run, that's really it. As for the elliptical, I'd avoid it if I were you. I would avoid all machines unless you have an injury of the sorts that prevents you from rocking free weights or body weight exercises.
And we should all try to walk around and piddle around as much as possible. Don't spend your day like most Americans who are always avoiding a little walking. Don't drive around looking for the closest parking space. Don't drive to places you can walk or bike to. Take stairs.
Mow/rake your own grass, ideally with a non-polluting reel mower. (lawn equipment are extremely inefficient and polluting) Get up from your desk, the sofa, etc.
I don't run on the elliptical. I'm just getting back into working out after a long time and I need to take it slowly so I don't get hurt. I'm thin, but very unfit right now. I can increase the difficulty, and will do that, but right now I'm just getting back in gear.
I love walking, but am unable to go walking much.
Whey/spiking blood sugar/insulin/IGF-1 may not be good for your overall health or acne, but it's definitely good for muscle growth. It really just depends on where you want to draw the line. I've been working out with very heavy weights lately doing IF, and I've never felt better in my life.
Though, don't single out whey as having "specific amino acids". It makes it sound like these amino acids don't exist elsewhere. There are plenty of complete proteins out there, whey is just one of them (which happens to have a high biological value).
@Prettywords, walking is a very underrated exercise. It's seen as lazy but it's better overall for body composition than running. You run if you want to condition to run, that's really it. As for the elliptical, I'd avoid it if I were you. I would avoid all machines unless you have an injury of the sorts that prevents you from rocking free weights or body weight exercises.
I love walking, but can't go for walks right now. I don't run on the elliptical, I walk.
I intend to add weights back in once I'm more used to working out again. I used to be very in shape, and did weights all the time, but I couldn't work out for a long time due to an illness, so I'm taking it slowly getting back into so I don't get hurt.
Sports nutrition and health site article on Chronic Silent Inflammation-causes, markers, solutions, etc. Starts out with talk about the kind of exercise that's inflammatory:
http://www.coryholly...ticle.cfm?id=89
And another article summarizing the causes of chronic silent information.
MDA article on Sprinting, which does not just mean running fast. It doesn't necessarily mean moving fast. It means doing whatever at the fastest/hardest you can do it. In short bursts.
Sprinting can be running, obviously, or it can be on a bike (and in fact, many of the sprinting studies use cycling). It can even be aqua sprinting, or running in a pool. Some people push the prowler, a weight sled loaded with hundreds of pounds, as their sprinting. They arent moving very fast, but theyre trying to and thats the key. Are you moving at the fastest, safest possible speed, given your physical limitations and the demands of the environment (weights attached to you, grade of the hill youre ascending, your bum knee, etc.)? If yes even if that manifests as an exhausting uphill walk then you are sprinting.
Nice blog post on resilientcommunities.com . About sustainable lifestyle and community.
Can You Use Paleo Fitness to Become More Resilient?
By John Robb
How do you stay fit?
It's clear that staying fit is an investment in personal resilience. It builds up strength, energy, and health that youmight will need at a later date.
However, is there a resilient way to stay fit? I think there is.
Right now, I'm fitter and happier than I've been in years. For example, over the last month I've shed 15 pounds of winter weight while getting much stronger.
What's my formula?
My approach doesn't rely on a dedicated exercise regime. However, in many respects it's similar to what's called Paleofitness.
Paleo fitness is part of the popular Paleo diet. It's about trying to work out in a way that is similar to how hunters and gatherers kept fit.
The reason? The Paleo rationale is that we get the best results from diet and exercise when we align it with what our bodies and minds are genetically programmed for. So, since Human beings spent 99.9% of our collective history as hunters and gatherers, our methods of exercise should be similar to what they did for the best results.
What did hunters and gatherers do? They:
Lifted and carried heavy weights. Carrying game, water, and possessions (while migrating).
Goofed off for most of the day with lots of short movement breaks to do useful work. To get water and to gather food.
Made an occasional sprint or short fast run. To chase game or evade danger.
Here's what I'm doing that is close to the Paleo regimen:
I carry heavy weights. A shovel, a wheelbarrow and dirt are my primary weight training machines. I'm currently using hugelkultur to build an irrigation free garden bed.
I move slowly. Lots of walking and bending. Picking and weeding. 'Harvesting' my crop of rocks (a New England tradition).
Finally, my day of sedentary online work is broken up by lots of movement working on projects. I take three breaks a day to do work on projects. Currently, I'm spending two to four hours a day outside working.
My only deficiency from the Paleo perspective is that I don't sprint much, although I do get my heartbeat up for short bursts when I carry very heavy loads, particularly if they are uphill.
Anyway, I feel fantastic, and with each passing year I can see more and more improvement.
However, there is one MAJOR difference between what I'm doing and Paleo fitness.
The time I spend exercising isn't only an investment in my body, it is an investment in building a resilient home. My work out makes my home more productive.
Lastly, this resilient fitness program has more meaning than a simple Paleo or conventional approach.
How so? Every time I complete a workout I get a sense of accomplishment. I can see what I've built. I finish it knowing that my family and community (the equivalent of a Paleo "tribe") are more resilient than they were before I started. It seems to me that meaningful physical exercise is tightly aligned with the Paleo philosophy.
Your happy and increasingly fit analyst,
John Robb
PS: When did fitness go astray? When I was a kid, fitness was a natural byproduct of work and play. I didn't engage in any specific workout routine. It was just a natural byproduct of play (soccer/basketball/skiing), running around, my daily paper route, and getting drafted to work (toss hay bales, shovel poop, etc.) on the family farm. So, what happened? Somewhere along the line, fitness became an activity of its very own, a chore. This returns the balance.
Have you all seen Ernestine Shepherd the world's oldest female bodybuilder? She's 74 and didn't start getting fit until her 50s. Then started bodybuilding recently.
Not that I recommend her physical activity level or for that matter body building. It's bad for you. But it just goes to show you what you can do.
She gets up at 3am to run 10+ miles per day, then hits the gym. I hope she goes to bed damn early so she gets her sleep. And some one should tell her about interval training so she gets more results with less effort and in less time so do less harm and get more sleep. Anyway, here's her facebook fan page:
https://www.facebook.com/pages/Ernestine-Shepherd-Worlds-Oldest-Female-Body-Builder/116632508372892
A good article from Mercola on the advantages of using kettlebells for interval training: i.e. aerobic, weight training and core workout at the same time.
Link to a dozen kettle bell exercise videos http://fitness.mercola.com/sites/fitness/kettle-bell-exercises.aspx
Video of cardiologist giving a TED talk on how extreme endurance cardio and other extreme fitness practices do more harm than good. What you really want is to be moderately fit.
http://fitness.merco...21221_DNL_art_1
And then the Mercola article goes on to talk about the benefit of interval training and promote Mercola's Peak 8.
Video of cardiologist giving a TED talk on how extreme endurance cardio and other extreme fitness practices do more harm than good. What you really want is to be moderately fit.
http://fitness.merco...21221_DNL_art_1
And then the Mercola article goes on to talk about the benefit of interval training and promote Mercola's Peak 8.
I posted this the other day for a friend. Here's a little how-to breakdown:
peak exercises done once or twice a week, in which you raise your heart rate up to your anaerobic threshold for 20 to 30 seconds, followed by a 90-second recovery period.
To perform these properly you will want to get very close to, if not exceed, your maximum heart rate by the last interval. Your maximum heart rate is calculated as 220 minus your age.
After you stop the intense 30-second phase, your heart rate will continue to rise for another five to ten seconds as you enter your recovery phase. So please be sure and note your heart rate about ten seconds after you start the recovery cycle.
If you are continuing to push every time, your heart rate will climb every cycle.
Here are the principles:
Warm up for three minutes
Then, go all out, as hard as you can for 30 seconds
Recover for 90 seconds
Repeat 7 more times, for a total of 8 repetitions
Cool down for a few minutes afterwards by cutting down your intensity by 50-80%.
NO sugar, in any form, afterwards.
the studies:
http://www.sciencedi...934590910001712
"Type II B Fibers
These fibers, also called super- fast twitch or fast glycolytic fibers, contain a low content of Myoglobin, relatively few mitochondria, relatively few blood capillaries and large amounts glycogen. Type II B fibers are white, geared to generate ATP by anaerobic metabolic processes, not able to supply skeletal muscle fibers continuously with sufficient ATP, fatigue easily, split ATP at a fast rate and have a fast contraction velocity. Such fibers are found in large numbers in the muscles of the arms.
...building the super-fast (IIb) brings about the release exercise-induced growth hormone."
etc.
Another Mercola article that includes some details of a study that found that regular moderate exercise is more beneficial than harder workouts.
This is about disease prevention and weight loss.
In research presented at the 2012 annual meeting of the American College of Sports Medicine in San Francisco, it was revealed, as you might suspect, that regular exercisers (in this case runners) had a 19 percent lower risk of dying from any cause than non-runners.1
What was interesting, however, was that the people who exercised moderately, running one to 20 miles per week at a pace of about 10-11 minute miles (a jogging rate), had an even lower risk of dying than those who ran more than 20 miles a week or at a pace faster than seven miles per hour.
As the featured New York Times article reported, similar results were also found by Denmark researchers, who revealed that overweight men who exercised moderately for about 30 minutes several times a week for 13 weeks lost moreweight than those who worked out double that amount.2 The more intense exercisers also ended up sitting around more overall, perhaps because they were so tired from their exercise sessions, the researchers suggested. So more was not necessarily better, and as even more research is bearing out, it appears too much exercise may actually be a health risk.
Love that primal hunters example.
I have done the opposite of what is recommended for many years which is: Hard cardio every day, hard weightlifting for 60min 5 days a week and the rest of the time mostly just sitting in front of my computer doing work.
I'm pondering if Pavel Tsatsouline's workout program "Grease the groove" could be a great way of getting into somewhat of that primal hunter scenario.
Grease the groove is a program where you pick a few excercises like pull-ups, kettlebell swings, push-ups, etc and your goal is to get as many reps in per day as possible. In Pavel's words training as often as possible while being as fresh as possible.
So lets say you can do 10 pull-ups, then every hour for example you'd stand up from your desk and go to the pull-up bar and do 2-3 pull-ups
so it's very low effort and easy to do and the "magic" is that you do that many times throughout the day