pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,711
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Post by pierinifitness on Jun 28, 2019 22:12:10 GMT
This afternoon’s workout took about 55 minutes to complete. I worked faster hoping that when sharing it, I would get Bruce’s approval.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Jun 28, 2019 23:09:54 GMT
It all boils down to what we want from our training. 15 minutes is adequate for maintenance and feel good goals. If all you have is 15 minutes and have some cardiovascular conditioning goals, a little intensity is needed and most people dodge the I Train. I could do 15 minutes with change to spare by doing a single set of pull-ups and bar dips to failure with the balance being a kettlebells complex until the clock struck 15. Or, I could run a timed one mile. Yes, 15 minutes can definitely get the job done. What do You mean by this,"a little intensity is needed and most people dodge the I Train."? Everyone has a different opinion on the amount of time to train, nothing wrong with that. I've done Pavel's Simple & Sinister program which consisted of 5 minutes of Swings and 10 minutes of Turkish Get Ups. With a 5 minute warm up and I felt I got pretty strong with this. But again, everyone likes and believes different things, nothing wrong with that. I support anyone that is doing something and not giving up whether I do the same as they do. Most don't do anything at all.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,711
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Post by pierinifitness on Jun 28, 2019 23:21:28 GMT
I don’t disagree with you Michael. You’ riding the I Train when doing that workout.
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Post by Bruce Tackett on Jun 29, 2019 2:27:54 GMT
It must be time passages. I don't think it's aging, per se, but passages. For all the years I'd been working out, I'd always started the 1st of the year with an ambitious 16 week program designed to get me into the best possible shape I could be in for the Spring. And then my enthusiasm would continue on until the end of Summer, when I'd feel the need to back off a bit, back up and regroup. And then the hectic Holiday Season would really put things on the back burner.
For the last couple of years (coincidentally turning 70) I just haven't been able to muster up the enthusiasm to get through those workouts. After a few weeks, good solid routines become just stale. I've tried really changing things up, like solely isometrics, or KSHD, or a combination thereof, but them thar things just don't produce da pump, so from now on, whatever I do will involve bodyweight and equipment. It's not that I physically can no longer do it, I certainly can, I just don't have the drive anymore. Hence, the 15 minute (now 19 minute) challenge. It could be that for my goals, that might be all I needed to do in the first place.
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Post by Bruce Tackett on Jun 29, 2019 2:29:27 GMT
This afternoon’s workout took about 55 minutes to complete. I worked faster hoping that when sharing it, I would get Bruce’s approval. You got a long ways to back off to match me!
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,711
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Post by pierinifitness on Jun 29, 2019 14:10:04 GMT
Bruce, I appreciate your rigorous honesty in your sharing about no longer having the ganas, it reads like a breath of fresh air.
Here’s the problem with tapering exercise duration and intensity which is something I experienced during the infancy of being 60.
Appetite doesn’t taper for many so weight gain is inevitable.
Even if this doesn’t happen, a lighter workout load may not maintain the muscles you “grew” from past beastly training.
So, even if you still weigh 200 lbs., the body composition isn’t the same. You might have been 20 percent fat and 80 percent lean body mass but are now 25 percent fat and 75 percent lean body mass. I’m saying you in general and not you Bruce.
This was my case until I reported to Pierini Fitness boot camp last August 31st answering to Drill Sergeant Pierini Fitness.
I graduated but it was a lot of hard work.
For best results when tapering from previous beastly workout levels, taper the beastly feedings.
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Bob50
Caneguru
Do what you can do, listen to your body, feel your body, drive your body.
Posts: 894
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Post by Bob50 on Jun 29, 2019 14:53:41 GMT
Drive disappears when we do not see any results of our work. I know this "symptom." In this case, I try to change the protocol of training, not the method. Frequently, I find that I just need to make my training harder and/or use deloading for several days. If I change the method, I need again to start from low loading and gradually to reach the previous level. Sometimes, it may be difficult because of injuries when we become older. Our body adaptation is already not so good. Just my experience.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Jun 29, 2019 16:06:51 GMT
It must be time passages. I don't think it's aging, per se, but passages. For all the years I'd been working out, I'd always started the 1st of the year with an ambitious 16 week program designed to get me into the best possible shape I could be in for the Spring. And then my enthusiasm would continue on until the end of Summer, when I'd feel the need to back off a bit, back up and regroup. And then the hectic Holiday Season would really put things on the back burner. For the last couple of years (coincidentally turning 70) I just haven't been able to muster up the enthusiasm to get through those workouts. After a few weeks, good solid routines become just stale. I've tried really changing things up, like solely isometrics, or KSHD, or a combination thereof, but them thar things just don't produce da pump, so from now on, whatever I do will involve bodyweight and equipment. It's not that I physically can no longer do it, I certainly can, I just don't have the drive anymore. Hence, the 15 minute (now 19 minute) challenge. It could be that for my goals, that might be all I needed to do in the first place. Just keep on going Bruce. Do what makes You feel good and keeps You interested. There's nothing wrong with changing things like intensity, exercises and volume. It keeps it interesting and fun. If it becomes a drag change whatever You have to keep Yourself exercising.
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Post by Bruce Tackett on Jun 29, 2019 19:36:46 GMT
Yeah, well, I suppose you got to slow down some time. It's not like I'm out there trying to pick up chicks anymore.
Got in some really good bike riding today. Thoroughly enjoyed it. I'm going to be doing more of that. I might even set up a nice little distance ride. There's a small town 15 miles south of us with a Mennonite store that has cheeses and gourmet stuff that you can't find anywhere else. I might even see if I can score one of those wicked-cool Mennonite hats.
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MBS
Caneguru
Lean, lithe and feral
Posts: 1,298
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Post by MBS on Jun 29, 2019 19:45:02 GMT
....I might even see if I can score one of those wicked-cool Mennonite hats. Post a pic of you if you do.. 👍
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Post by Bruce Tackett on Jun 29, 2019 21:31:56 GMT
Oh, I will! I will!
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Post by mr potatohead on Jun 29, 2019 22:33:28 GMT
....I might even see if I can score one of those wicked-cool Mennonite hats. Post a pic of you if you do.. 👍 Good luck! It will flatter you and you'll probably have many men ask to see your driver license too! I think the one in the lower left corner would look, just, so, so cute on you!
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Post by machinehead on Jun 30, 2019 2:06:45 GMT
From Clarence Bass: "What's New in Physical Activity Guidelines? A: The 2nd Edition of The Physical Activity Guidelines for Americans issued on November 12, 2018, is more welcoming to efficient exercise. Not only does it recognize HIIT as an aerobic option, it conveys a more practical understanding of healthful physical activity. It gives the 80% of Americans who are sedentary more reasons to adopt the guidelines and get moving. First and foremost they emphasize that regular physical activity is one of the most important things we can do to improve our health and prevent chronic disease. The benefits begin with childhood and grow with age. The new guidelines retain the earlier recommendations of 150-300 minutes a week of moderate-intensity or 75-150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of the two, with at least two days a week of muscle strengthening activities of moderate or greater intensity involving all major muscle groups--all in order to stay healthy. Older adults are urged to include balance training. They also make some uplifting changes. A piece on the Cooper Institute website by Steve Farrell, PhD, FACSM, emphasized several upgrades. Every minute counts. The 1st Edition stated that aerobic exercise had to be performed in bouts of at least 10 minutes in order to count toward the minimum recommendation of 150 minutes per week. The most current evidence clearly shows that the total volume of physical activity is what’s important for health benefits. This is good news because it means that if you walk up a few flights of stairs in one minute, or take a three-minute walk at work, this now counts towards your 150-300 minutes per week. In other words, the 10-minute requirement no longer exists. Reap immediate benefits. We now know that a single bout of moderate to vigorous physical activity can improve sleep, reduce anxiety, improve brain function, reduce blood pressure, and improve insulin function on the day that the activity is performed. That means that taking a short walk can show immediate improvements in your mood, stress levels, blood pressure, and more. Dangers of sitting. There is now a much stronger focus on reducing sedentary behaviors such as prolonged sitting. While there is no specific guideline in this regard, individuals are urged to break up sitting duration during the day. For example, you might choose to stand instead of sit during phone calls while at work and take short walking breaks throughout the day instead of sitting for long periods of time. You'll find more significant changes on The Cooper Institute site: www.cooperinstitute.org/2018/11/16/new-update-to-physical-activity-guidelines-for-americans-15845See also: health.gov/paguidelines/ * * * I've been asked if my current protocol of once-a-week high-intensity strength and aerobic workouts, along with Morning Motion and walking satisfy the requirements of the New Guidelines. Indeed it does. I'm an example of what the Guidelines promise--what a lifetime of exercise can produce." www.cbass.com/howmuchexercise.htm" My new schedule includes four different workouts: two whole-body weight workouts, Concept 2 rower/Ski Erg, and finally a foothill workout. Rotating through the four routines—strength on Tuesday and endurance on Saturday—I do each workout twice a month. And it works. I’ve been making progress in all four workouts. As always, I periodize, backing off and altering the routines as necessary. I also stay active between workouts with walking and easy pieces on the rower and ski erg. This keeps my blood flowing and aids recovery. In conclusion, working out less often allows me to keep training hard, which signals my body that I’m using all of my resources and striving to improve. (Every muscle cell in the body is replaced—or castoff—about every four months; for more about exercise and renewal see our book Great Expectations.) Another approach is to back off on intensity, and stop pushing your limits. You’ll have less soreness and discomfort that way. The choice is yours. Do what you find most satisfying, what pleases you—and keeps you training. "
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Post by Bruce Tackett on Jul 9, 2019 19:16:24 GMT
Never say never. You'd think I would have learned that by now. My workout is now up to 25 minutes.
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