We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
It's nice to live in a country in which nobody is forced to be physically fit to try to minimize government medical costs, where relatively few work at heavy labor thanks to machines, and in which tasty food is so cheap. Indeed, outside of the major urban centers, one gets the impression that the majority of Americans are lazy slobs and eating machines. That impression is not entirely correct, though, because many fat people are very strong. Not fit, not conditioned, but strong - and strong is the first 1/3rd of fitness and the most difficult to achieve.
A friend spent the holidays down in Gatlinburg and Pigeon Forge (TN) and reports that he has never seen so many fat lethargic people, and has never seen so many people avidly demolish such volumes of food. "They eat like they're starving," he said, "They live from meal to meal to snack to meal, but they are 50-150 lbs overweight". I said I had heard that Disney is the same.
"Disgusting" just to watch the way they consume food. He said "Down there, there's a gun shop and a food franchise for fatties on every block, and not a gym to be found. The opposite of up here." Yeah, he does like guns and knives as I do, but he is fit as a fiddle too from lifting weights.
Anyway, time constraint is one of the many common excuses (along with It's boring, It's too difficult, My ____ hurts, It's just vanity, It's just vanity and I'm already married, I can't lose weight, I'm too old, I hate gyms, etc etc) for people who say they'd like to get strong and fit but never move a muscle to do it. Hey, I get it. Sloth feels good, sort-of, in some ways, but it is a mortal sin. However, I can attest that deadlifts and barbell squats are far from boring, but it is almost all painful or should be. Good pain, good stress, and good deprivation are under-rated today.
Let's address the time issue (really a rationalization because if you stop by your local gym there are plenty of folks there at 5 am before work). Yes, it is good to use a gym. People with home gyms almost never use them - plus having other people around is inspiring and fun.
And let's say that a fitness program includes the Conditioning Triad - Resistance, Cardio, and Calisthenics...Plus proper nutrition commensurate with level of exertion and weight gain or weight loss goals as desired). That takes care of Strength, Endurance, Power, Energy, Explosive Strength, Heart strength, and General Athleticism. Added bonus: We now know it's good for the brain too. Yeah, Fitness For Life and the only known Elixir of Youth.
Less than 5 hrs/wk for Conditioning for the average non-athlete citizen, male or female, over 15 years old:
- 20-30 minutes of hard, sweaty, painful cardio intervals (HIIT), twice a week. The intervals need to be anaerobic. If you want to do more to up your metabolism, fine - but it's the hard intervals that do it and your calis contain tons of cardio stress too - and long aerobic cardio is a waste of time from a fitness standpoint. If over 80 years old, a few miles of aerobic walking is better than nothing. - 45 minutes of resistance (weights) twice/week. Focus on the Big 5 or Big 6 - 2 hrs. total of calisthenics (body-wt calis, heavy calis, light weights)/wk, mixed in or separately
That's less time than the average person wastes watching TV or movies and farting into the sofa. After one year of it, you can look and feel 3-4 years younger. After 2 years, 8 years younger. It's not about virtue, it's about feeling good and energetic. Or don't bother. Life is short anyway.
How many HIIT intervals would you recommend on the days that are designated for that ? When I do intervals I've done burpees and rowing sprints at a high level of intensity, probably only 30 seconds or so at max . Feels like my recovery is much longer that the interval.I'm 58. Any thoughts or advice ? Thanks
Your body; your genes will predict your weight or if you are fat or thin or obese. Diet can modify it. The reason this is important is most people think eating fast food makes you fat. It does not. If you are genetically programmed to be fat then you will become fat even if you eat fruits and vegetables and healthy food. If you are genetically programmed to be thin then you will be thin regardless of what you eat and to actually become fat will take a heroic effort at the dinner table.
If your body wants to be fat/overweight then it will require dieting (sometimes physical activity will work too) to overcome it. You will need to diet for the rest of your life because if you simply return to your 'normal' diet you will again gain weight. There is no magic to this. If you want to be thinner you have to diet.
It simply is not true or always true that being overweight is unhealthy. Being obese is unhealthy but being 30 lbs heavier than your ideal weight may actually be a healthy weight for you. You may not like being what you consider overweight but that does not automatically conflate to being unhealthy.