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.
Yeah, the mighty mighty deadlift. Nothing does it better. Even though I have done these for years, a technical tip always confuses my brain. Best to begin your set light to groove the movement in, then raise the weight until it's stressful as hell to do 2-4 reps.
This youtube is correct, but makes it sound complicated. It's not. Main tip is that you push the world away with your legs. And keep back straight. No way to hurt yourself with this.
There's nothing magical about that number, but it's a lot more active than 100 steps. On average, 10,000 steps is 5 miles. That's easy for New Yorkers and other city-dwellers, not so easy for suburbanites.
From a practical standpoint, body fat can only be gained, or lost, through nutrition. Exercise is minimal for fat loss. I'd make an exception for those hiking 15 miles/day on the Appalachian Trail while carrying 40-60 lbs of gear, food, and water. Or the kid.
I call it the Costco Walk. Even though it is not a body-weight exertion, I put it into my calisthenic days. Nothing is simpler or more basic.
It is a functional total body stressor, especially as your kettlebells or dumbells get heavier. If you get to a weight where your grip fails due to grip strength or sweat, you can use a towel around the weight. Maintain posture. It's sort of fun to walk until failure.
There is nothing wrong with low-intensity exercise (better than not moving at all), but as for heart, muscles, bones - and now maybe brain - the harder it is, the better.
Unfortunately, hard things are unpleasant. Self-improvement is not fun, but it's just a choice.
I think that is part of why so many people get satisfaction, if not pleasure, from spending 5 or 6 hours per week maintaining or building physical fitness.
Fitness goals are simple and measurable. Furthermore, the relative mindlessness of it is a relief from the stresses that other life goals give us. For me, workout sessions lift me out of my mind into a pure animal zone of bodily effort. It is my form of meditation (if meditation implies emptying one's mind). Playing sports does something like that, as does sex. Regardless of age, don't underestimate the importance of sex.
I do not mean to say that sports are mindless, but once you get used to a sport, much of it is reflex. That is training: Down the line or cross-court.
Recreation: Hiking, sports, swimming, and general functioning/vitality are rewards for fitness.
Deadlifts (and maybe squats) are the best complex exertion one can do. We've claimed that ad nauseum. Which muscles do you want to stress with deadlifts? Core, glutes and hamstrings, legs, posterior chain, neck and trapezius. Got to go heavy.
A good rule of thumb is to mix in the opposite of what you usually do. Muscle-builders need to do cardio, runners need weights, etc.
We do not recommend road running or jogging. Treadmill or soft track is a bit better, but your joints do not like sustained pounding. In time, your joints will punish you. We do recommend sprinting as good cardio stress. It might be just me, but I hate bikes. Loved them as a kid, but not anymore.
Labor Day was meant to be a celebration of labor unions I guess. I do not love government unions, but I have no problems with unions. Free association.
In the end, I respect work of any sort. We sedentary workers have to workout in gyms etc. to try to remain mentally and physically fit for life. It is difficult and unpleasant, but afterwards you feel wonderful. Or not.
A new calisthenic for y'all: Inchworms. People call it a warmup or a rest, but I do not. It's a bitch of an exertion if you do 10 per set:
Creatine appears to be a useful supplement for strength training. It seems to work by helping muscle produce ATP, which can improve intensity of resistance training.
It is the stress and mild damage (and repair) of muscle that builds strength, it is not a bad idea to assist intensity. Without high intensity there is little gain.
Crossfit programs are for any level of conditioning because you do the things at your own ability and pace. Their sessions include heavy weights, cardio, and calisthenics.
Believe what you want to believe, but results are what matters. All of these exertions are great for general fitness, but if you want to eliminate fat, structure a nutritional plan to live by. As I have said many times, do not look to exercise for fat loss. If you can do it, fine. Few can. Good for you lucky few.
If too skinny, eat a lot of everything, and lift weights.
Experts usually discuss "recovery" in relation to heavy lifting. There is good reason for that. An hour of heavy weights (powerlifts) with up to 80% of max gives your body a beating. That is the purpose. Even the youth should not do that daily, but dedicated lifters and body-builders know what they can do and they are not my audience.
We have to bear in mind that Powerlifts/Compound exertions stress most of the body. For example, Deadlifts are not just legs. They engage everything from your neck to the ankles. It can make sense to divide up heavy days into Legs, Upper Body, and Core - but none of those are singular.
So let's go through various things that regular people do to stay fit and functional, and recovery,
- Long walks, hill and mountain hiking (eg 10 miles, more or less). Assuming decent fitness, the only recovery such recreational activities require is cold beer, a good meal, and a good sleep. Such things can be daily, if you have the time (which is usually on trips).
- Jogging: No recovery needed. Same for swimming laps and biking. Re distance (5++ mile) road running: It's a bad idea unless it is once in a while. Not good, long-term, for joints. However, orthopedic surgeons need their vacations and cars...
- Calisthenics. We Maggie's people are big believers in calisthenics (same as the military) and have posted endlessly about their role in fitness and general athleticism. In fact, I have offered the view that 50-60 minutes daily of calisthenics is great for maintaining conditioning and general fitness without anything else other than recreational activity. Done with intensity, it covers HIIT Cardio and makes every muscle work. "Toning", but no real strength-building in 1 hr/day. Calisthenics should require no more recovery than at the above paragraphs unless in poor condition.
- Powerlifts and accessory difficult muscle exercises. These are designed for strength-building, which means some longer fatigue and some muscle damage. It is the repair of the minor muscle injury that builds strength. Without some extreme muscle stress it is just maintenance. Nothing wrong with maintenance though, especially for the over 65- 80 crowd, but most people seek improvement. For regular people, two days away from heavy makes sense. That does not mean 2 days of inactivity, just 2 days without heavy. Cardio or calis can count as good "active recovery."
"Trauma" is used in all sorts of ways these days. Let's just say that intense resistance exercise is as good for the head as it is for the body: The Healing Power of Strength Training
Do not compare yourself to others, or to what others do.
I admit that it is impossible not to notice others but, like golf, your important comparison is to what your performance and condition were a month or two ago. I know - you start with one chin-up while some 60 year-old lady is doing 10 or 12. Admire what she does if you must, but aim for 1 1/2 or two for next month.
As I mentioned, Mrs BD and I are in "training" for an 7-day hiking trip, 12 miles/day (with a side visit to Edinburgh). It's remarkable to me how endurance can advance by training for it. For serious hikers, our challenge is no big deal even with 50 lb. packs. Not me - I am fine with 12 miles once, but I don't know about daily.
Addendum: I heard on the radio this morning that Edinburgh is the #1 tourist destination in the Western world this year. I've been there. I don't really see the attraction... the appeal of Scotland is the grey dreariness as a contrast to the warm and sunny summers in the US.
Endurance is a different category from the general fitness things we usually post about. While all exercises assist endurance, the best way is to do things that take time to train your body to endure.
Who has time to hike 10-12 miles over hill and dale, with a pack, without either a vacation or a dedicated Saturday?
From the Harvard Med. School Letter: Age and muscle loss
As the years pass, muscle mass in the body generally shrinks, and strength and power decline. The process begins earlier than you might think. Sarcopenia—defined as age-related muscle loss—can begin at around age 35 and occurs at a rate of 1-2 percent a year for the typical person. After age 60, it can accelerate to 3 percent a year. The loss may be mild, moderate, or severe—or muscles can remain in the normal range...