Maggie's Farm

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.

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Wednesday, October 23. 2019

Cardio Days

I know that few of our fitness buff readers follow the Maggie's excellent fitness protocol, but that's fine. Whatever makes ya miserable and stressed while doing, but glad you did afterwards.


(Readers know, ad nauseum, that we recommend 2 days of heavy weights, 2 days of pure cardio, 2 days of calisthenics, and a day of some recreational sports or hiking, etc. We feel road-running is hell on joints.)


Gotta move, every day, with effort. Alternative is decay. Just our opinion, though. 


My "cardio"- dedicated days (about 2-2 1/2 hrs/wk) include random mixtures of HIIT and "long, slow" recovery. To avoid boredom, I mix it up a lot with elliptical, treadmill runs, jump rope, rower sprints, stair machine, etc. The episodic intensity is what makes it all time-effective. I do not swim because pools gross me out.


( For an unnecessary reminder, Cardio means stressing the heck out of heart muscle, enough to force it to strengthen, to grow new blood vessels, and thus to increase vigor and to help survive the first heart attack. Also for general endurance.)


Anyway, I'm interested in knowing what readers do for the pure cardio component of their fitness efforts.



Posted by Bird Dog in Physical Fitness at 13:50 | Comments (16) | Trackback (1)

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I push a Prowler sled (something like this: Prowler) My gym has a turf area about 60 feet long and I load up the sled with enough weight to get my heart rate up and wind me after one lap (down and back) on the turf. I rest until my heart rate gets back to a reasonable rate and then go again, repeating the cycle 4-5 times. I do this once a week.

According to my Fitbit Charge 2, during the approximately 30 minutes this took during my most recent workout, my peak heart rate was 153 bpm and I rested between pushes until my heart rate was just below 110. Average heart rate was 123 bpm and I burned 352 calories (which I know is a very rough approximation).

Interestingly, when I wore the Fitbit during a recent weight lifting workout (squats, bench press, deadlift), my average heart rate during the 90-minutes it took to complete the workout was 124 bpm, with a peak of 153 and 791 calories burned. For the record, I'm 58, 5' 10", 218 lbs, squatting around 335, benching around 190 and deadlifting around 440 (all for reps, although I did deadlift 500 lbs at a meet last month, something I'm quite pleased with). I do the lifting workouts every third day (two days rest between workouts).
#1 RJP on 2019-10-23 15:39 (Reply)
Peloton, concept 2 rower and concept 2 skier
#2 Stephen Lawrence on 2019-10-23 17:18 (Reply)
Rollerskiing, eight months of the year.
Cross country skiing four months of the year, if I am lucky.
No time in the gym for me, just not worth it to be inside. I view exercise recommendations to on a par with nutritional recommendations of the last 20 years--one size does not fit all. Be active, enjoy life and for me it is best enjoyed outside.
#3 botanyman on 2019-10-23 19:34 (Reply)
I load UPS hub transfer trucks. Lift and load an average of 1400 packages weighing up to 70 lbs for 4 hours every weekday. Cardio and strength combined. Had to start on creatine after four months.
#4 Matt on 2019-10-23 21:05 (Reply)
Compared to, say, two months ago, how heavy do those 70 pound packages feel? Easier to move or about the same?
#4.1 RJP on 2019-10-24 12:56 (Reply)
The best fitness program for anyone is the one they will actually do on a regular basis. Everyone's interests and abilities differ, which impacts their motivation.
I'm fortunate that I can still handle running 3 times per week, even after 47 years of pounding the pavement. I do try to get on softer surfaces as much as possible. But it's what I enjoy doing the most - just being outside after being chained to a desk 9 hours or so per day is a big part of the value to me.
Then I try to do some "strength" work at least 2 other days, but I can't say I'm very good or enjoy that much, that's just because I know its good for me, especially at this age.
I also spin during bad weather, and I think this is probably the best overall cardio - great workout without beating up your body like running does. I couldn't ride that hard on an outside bike unless I lived in the mountains.
#5 bk on 2019-10-23 21:46 (Reply)
HIIT cycling intervals. I mostly use the Global Cycling Network videos on YouTube. They have greatly increased my “functional threshold power”, or the maximum power I can sustain for an hour. For a 44-year-old man with a mostly sedentary job, a resting heart rate of about 53 is pretty good.
#6 DavesNotHere on 2019-10-23 21:49 (Reply)
Boxing.
#7 Pontifex Maximus on 2019-10-23 22:13 (Reply)
Found this article and thought your readers might be interested. We are so close to the gym that only 1 cup of coffee and the possibility of being back home in time for a bite of breakfast area has made it possible to get motivated to go do 1/2 hour every morning! Not much--but, it is a good start.

https://www.bath.ac.uk/announcements/increase-health-benefits-of-exercise-by-working-out-before-breakfast-new-research/
#8 faculty wife on 2019-10-24 00:01 (Reply)
Yes, activity, both mental and physical, is key. Twitter and other social media do not count as mental activity. Some even say they have the same effects on the mind as drug addiction. I would not know since I do not participate.

Can't tell you how many I've seen deteriorate quickly after "retirement". It is sad, but a great lesson.
#9 tim ferrell on 2019-10-24 06:55 (Reply)
Hit the heavy bag a couple of times per week, 1x in a class setting.

Running when the weather is good.

Farmers carry 1x / week.

Of course it varies week to week based on work demands, travel schedule, and the general demands of life.
#10 Hamlet's Fool on 2019-10-24 07:32 (Reply)
HIIT twice a week while cycling. 20 sec all out every minute for 6 to 10 minutes. I lift 3 times a week and have recently switched to lighter weights and more reps with shorter rest time between sets. Some call this speed lifting.
#11 Brad on 2019-10-24 09:17 (Reply)
Elliptical twice a week, swimming once or twice a week. Running hurt my feet knees and hips.
#12 Ben David on 2019-10-24 16:02 (Reply)
In season I bike, and sign up for a few events/charity rides each summer. So i have a goal requiring top performance. Training (at 60years) consists of two 90 minute rides each week, plus hard efforts for a couple of minutes on the two hills on my regular 25 minute route.

Now I'm back in the gym, trying to reestablish a routine of even just getting there twice a week. ( for any training at all - our host's plan of something scheduled every day of the week is too disciplined for me). Always do 1500 meters on concept 2 rower to offer me a baseline of .. something.. Typically 7:30. So a 2:30 for 500 meters...
#13 David. on 2019-10-24 16:44 (Reply)
Your photo at the top is the best answer in my opinion. Stair stepper or real stairs. Not fast, just steady. It is also a good preparation for those hunting and using trips where you will encounter a lot of hills or mountains.
#14 Scott on 2019-10-28 12:01 (Reply)
“Hiking” not “using”. D-mn autocorrect.
#15 Scott on 2019-10-28 12:04 (Reply)

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