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.
Kettlebells add good variety to cardio and/or calisthenics workouts. There are plenty of ways to use them, but they seem most often used for swings. Swings are a total body exercise.
With lighter weights, swings are more cardio. Go with heavier weights for total body toughening. 30-60 seconds per set is good.
Everybody knows we do not use that term anymore in public. It's been a kerfuffle this past week.
Interestingly, "Mental Retardation" was introduced as a euphemism for uglier terms, as it seemed to imply slower, but not unable. The currect correct term is "intellectual disability".
However, in casual conversation, people still say "I'm retarded" after foolish actions.
Most of us fitness buffs want all we can get of both. However, the training for each is different partly because muscle endurance/aerobic fitness is based on Type l muscle, and strength on Type ll - the power fibers.
High frequency, repetitive exertions train for endurance (eg jogging, biking, high-rep lighter weights, calisthenics), while heavy weights (things you can only do 4-8 times at most) train for strength.
If you won't do weight training or HIIT cardio, the least a person can do to maintain functional fitness, energy, balance, and general athleticism is daily calisthenics for 50 minutes.
It's the best way to start the day with a good state of mind. Classes might be best because of the group spirit and energy, but, if disciplined, alone can be good too. Part of that discipline is limiting the rests between sets to 6-10 seconds to make the most of the cardio component.
Are Burpees the best all-round calisthenic? Maybe, in the same way that the Deadlift is the best total-body weight exercise. The usefulness and "fun" of calisthenics, though, is variety. There is some fun in doing them in 3 sets of circuits of 3.
Readers know our list of common calisthenics: Burpees, Jumping Jacks, Side shuffles, Heavy Ball throws, Sandbag slams, Body-weight Squats and Wall Sits, Lunges, Jump Rope, Box Jumps, Step-ups, Rowers, Mountain Climbers, Dips, Pushups, Pullups, Inclined pullups, Leg Lifts, Sled pushes and pulls, planks, combat ropes, kettlebell swings, etc.
Mix and match for an hour early each morning and you will feel great. It's not strength, but it's fitness.
NB: I am well-aware that far more people choose to do cardio (especially long, relatively slow endurance "cardio" like jogging and swimming) than those who do calisthenics, HIIT, and weights workouts combined. That is certainly better than nothing, or walking, but our readers know what is optimal: 2 days of heavy weight training, 2 days of calisthenics, and 2 days of mixed HIIT and endurance cardio with a good heart rate stress.
Doctors, researchers, scientists--even ancient philosophers--have long claimed exercise works like a miracle drug. Now they have proof.
As I have said before, a rigorous exercise program might not extend your life. It will definitely enhance and extend your quality of life even if you begin it at any age. Everybody knows that they ought to do it, but it's hard and it hurts and we're lazy and "busy." Plus there is that terrible part: delayed gratification. Everybody hates that. As I say, "The flesh is willing but the spirit is weak."
Our quite well-informed recommendations for general fitness and conditioning for the ordinary person who wants to achieve or maintain maximal functionality for life:
1. Nutrition: Don't be visibly overweight - it's the worst thing you can do to yourself besides being an addict, and no exercise can help being fat. Does a demanding exercise program require a specific pattern of nutrition? Yes. We have discussed that in previous posts here. With a serious exercise program, you have to keep up with the protein and fats - approx. 70-90 gms of protein/day. 2. Weight training - as heavy as possible, approx 50 minutes twice a week 3. 1-2 hrs total of calisthenics/wk for mobility, balance, and athleticism 4. 2 or 3 twenty-min sessions of cardio intervals/wk (HIIT). (For HIIT, I do stairs once, elliptical once, rowing once. Occasionally sprints in the pool.) Can add an hour of endurance cardio.
Under age 35, it can take 12 months to be whipped into decent shape. Over 35-40, depending on your fitness starting point, 18-24 months. Intense sports like basketball can substitute for calisthenics. Yoga is excellent, but does not substitute for any of the above. Many men find Yoga to be quite challenging and helpful. Lots of pro football players do it. If your day job is physical, all of the above recommendations would differ.
Bulgakov died before completing his final revisions, but he worked on the book for 20 years. A NYT reviewer says "Every time I read, it, it's a different book." Like Moby Dick in that way.
It is well-known that vigorous exercise does not "work up an appetite." On the contrary, it tends to reduce hunger and appetite.
That might not apply to 8 hours on the Appalachian Trail or a day job as a lumberjack, but it is certainly true for me with my 1-hr daily exercises. The more consistently I exercise, the less interest I have in food and the smaller the portions I can handle. This effect is most pronounced with demanding cardio and calisthenic exercise, not with strength exercise or with sports. There is a theory that the effect has something to do with Peptide YY.
Nobody wants to eat anything after a hour of tough cardio exercise and that suppressive effect tends to last 24 hrs. at least.
Maybe it makes some genetic sense. If you need to move yourself vigorously and frequently, the less fat you have on you the better you can avoid becoming part of a Tiger Dinner Party. Hunger is an interesting instinct and only recently has it been studied biochemically. One thing we know for certain is that subjective hunger or attraction to food is not a signal for a need for nourishment for most adults in a food-rich environment.
Overweight people seem to have the strongest subjective hunger, and sedentary people tend to have stronger appetites. Cause or effect?
I never anticipated spending so much of my clinical time in bathrooms. But drug overdose is the leading cause of death among the homeless individuals I take care of at a health center in Boston—and without homes or access to supervised consumption sites, people who are homeless frequently inject drugs behind the closed doors of public bathrooms, including ours...
If you don't care, good for you. If maintaining energy, vitality, and functionality matters to you, then it's worth thinking about.
While we recommend low-carb or even keto diets for weight loss programs (and even say skip the exercising - it doesn't help with that goal very much), the simplest and easiest body fat fitness plan is volume control.
That means volume of beer, soda pop, meals, and snacks. We've all noticed how avidly overweight people eat with no awareness of satiety - only of "fullness" (or of when all the food is gone). Portion control takes a little thought and planning.
My experience is that restaurants in the US and Europe (except for the fanciest ones) tend to serve the equivalent of two or three meals for a fit healthy person. However, there is no law that we must clean our plates. The Great Depression is long gone.
I've posted in the past, literally ad nauseum, about "false hunger," and ritual or recreational eating.
For devoted weight trainers, heavy-lifters, it is more complicated for any age.
A Scott Adams intervew with Dr. Drew explains that housing is not the issue. It's about mental illness, personality disorders, addiction, and mental insufficency and otherwise low-functioning people. That is a lot of people.
It is a tragedy of false compassion. Thousands of people who need help, when help is available, resist it. It's a free country. Freedom often means messy.
When and why did "medical care" become "health care"? It has been a puzzlement to me. When I first heard the term, I thought "What?!?"
