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, May 19. 2021
My gyms have no dedicated body-builders but I notice that strength-oriented people will do an occasional treatmill run or 10 minutes on the Jacob's Ladder. They also tend to be the only people, besides me, who jump rope regularly. (Jumping is great HIIT cardio, and almost fun if you mix up your jumps. Takes a little skill and practice, but that's a cool challenge.)
I also notice that some gym regulars do almost entirely weights, some only take daily calisthenics classes at 6 am (30 people in my classes), and some only do "cardio" on the treadmills, ellipticals, or Stairmaster. To each his or her own.
Because the Maggie's Fitness for Life program is designed for endurance, energy, athleticism, and to stall or reverse the effects of sloth and age (and to look good, too) more than to build intimidating muscle mass, I think general fitness is worth any possible compromise in growth of muscle.
Also, strength and muscle mass are not necessarily equivalents. I know a gal who does deadlift reps at 300 lbs, and does not look "muscular".
That said, no reason not to keep trying to improve one's deads, squats, and benches. Sturdiness.
Addendum: I have little doubt that training for distance running is a problem for weight training. I was just thinking about gym work. Distance work training (for marathons, +) takes a serious toll.
What do our readers think?
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DH and I are 75+ and have started going to a gym twice a week. We just work on the weight/muscle machines and do 5 minutes on a cardio machine. What else would you suggest we start to try to incorporate into our routine? Thank you for keeping up the push--it is much appreciated.
> What else would you suggest we start to try to incorporate into our routine? Thank you for keeping up the push--it is much appreciated.
If you have the time start "hiking" for 45 minutes to an hour as many days a week as you can. By "hike" I mean walk *with intent*, not just idle along. A long walk in the morning helps get things flowing and is good for your brain on several levels. Especially if you enjoy being in each others company.
Migrate as much as possible from the machines to free weights. Even if it's the dumbells. Those work all the little helper/stabilizer muscles that make everything in life easier.
5 minutes on the cardio machine doesn't do much, other than "warm up". You can do the same thing with a 'warm up' set for the particular lift you're doing.
I am coming around to the opinion that 25 to 35 minutes of some sort of steady state aerobic work at a comfortable heart rate (barely able to carry on a conversation) is good for you. I get this by running 3x a week when I walk my dog in the morning (on 'off' days I'll sometimes put on a backpack that weighs about 35 pounds to increase that workout).
I think being able to run is in itself a useful skill. Not marathons, but a couple miles is enough.
Compound lifts (lifts that act across multiple joints) are more efficient than isolation exercises.
Also, again if you have the time, take a yoga, pilates class at least 2x a week, or some other stretching/core work class.
You sure that your SRAM is compatible? It’s PCB code is 1A3M (3 is the size of its capacity – 32).P.S.: Sorry my bad english, I’ve learned from myself.
Rucking several (3-5) days each week with varying loads - I do the 35# backpack myself - and doing 3 compound lifts (for several sets) twice a week is a top notch program for most people over 40 if your goal is being able to do the things most of us like to do for as many years as you can. I usually substitute HIIT for rucking once per week (I'm addicted to suffering).
I do a bit of bicycling. It's so efficient that it can take a long time to get tired. (And so pro races are 4-5 hours long, day after day.) I find that it takes about 12-15 minutes of riding before my legs feel good. Before that, it's a struggle. I'm in my 60s so the effort isn't hard, but there is very clearly a warm up period for my muscles to get limber. 5 minutes would barely get me started. In the gym I like the elliptical machine cause it's easier on the joints than a treadmill.
General conditioning is useful and shouldn't compromise other pursuits when done thoughtfully.
Keep in mind, a body does need some down time for recovery purposes.
I personally do more mixed workouts. In the type of metcon and orange theory workouts. My focus is heart health, muscle training, and calorie burn. I use a heart rate monitor to keep me honest. I do strength training but my focus is more toning than build up. I workout 5 to 6 days a week. I will say that even though I don't lift with a focus on building, I still get a lot of growth with my high rep workouts. These workouts appeal to me because there is a great variety. No boredom which is my issue with classic gym workouts.
Cardio: depends on one's goals. Early 60s, I'm more "one thing at a time". Did marathon in Sept, with a 10 mo or so lead time. Lots of slow-paced running. HIIT work will not enable one to handle long-distance endurance -- the energy systems being trained are completely different, and one needs time on feet to build connective tissue capability, especially as target distance increases.
Now I'm back in the gym, doing a Starting Strength novice progression (2x / wk; 3 x 5 across). Some light cardio (a 30 to 45 min run, easy pace, a couple times a week, if that) is OK, but not at top of the list.
Good luck with your NLP, rezzo. Remember to keep your protein intake up.
It would be interesting to hear how you feel after a couple months of barbell training compared to a couple months of marathon training.
Bird Dog asks the WRONG question.
You cannot simultaneously achieve MAXIMAL gains in every fitness category, i.e. if you do cardio to the point that you are making significant improvements, you will not be making MAXIMUM improvements in strength at the same time. You may be making OPTIMAL improvements for YOUR OWN GOALS, but your gains will NOT be MAXIMAL.
The question BD should be asking is, "How should I design my program on a daily, weekly, monthly, yearly basis in order to achieve MY GOALS?" If your goals include endurance and strength and fat loss, somethings gotta give, i.e. you can't achieve maximal results in all areas at once. You need to prioritize your goals and periodize your training. Otherwise, you're just exercising and not really training.
Rezzo is actually on the right track. Although I would suggest that he consider substituting some form of HIIT instead of LSD for his cardio option on at least one of his cardio days. If you follow a STRICT Tabata protocol, I think you will find that it truly taxes the aerobic system (that's what Dr. Tabata's research showed) and it will give you an extra anaerobic edge when you return to marathons. Note that Dr. Tabata's 20s on 10s off applied to bike ergometers and the work:rest ratios, number of repetitions, duration of efforts may not apply to other forms of exercise (rowing, sprints, etc.). Please see article: https://breakingmuscle.com/fitness/how-tabata-really-works-what-the-research-says
There are many programs that work. The biggest error I see is people thinking that because Program A is great for building muscle mass and strength and program B is great for building endurance, combining A and B will result in great improvements in muscle mass, strength and endurance. It's like saying, "This works. Let me see how I can screw it up."
We all have different genetic makeups that predispose us in certain directions, so i doubt there is one "perfect" program that applies generically. My formula :
Try to do something every day
A few times a week, make (whatever it is) HARD
Do a program (all cardio, all weights, some mixture) that you enjoy; that's what will lead to long term consistency, which is the most important thing
My favorite program is “get up off the couch”, everything after that is details.