PJ & Marcus commit to getting in shape for 2009/2010

Quote:

Originally Posted by COSkiGirl 

 

 

Basically, all of the info I has says the formulas based on age aren't worth much.

NOOOOOO!

Aerobic conditioning occurs when you keep you heart rate between 60-85% of maximum. I would advise each of you over 50 and just starting out on a program to see your doctor. Especially if you have hypertension or diabetes. A treadmill exercise stress test will 1. make sure you have no issues with asymptomatic heart disease (33% of people still drop dead as their first sign of heart disease) and 2. give you an idea of your baseline exercise capacity. The second thing you may want to consider is a heart rate monitor. I recently started exercising with one myself, despite the fact I've exercised regularly since I was 13, and I find it helps me keep my heart rate within the 60-85% of my maximum

To find your maximum, take 220-age. You ideal heart rate for aerobic exercise is going to be 60-85% of that number.

As for running/jogging v. walking, you gain no real aerobic benefit from running when compared to walking, you have an exponential increase of training related injuries if you run over 30 miles a week, and you put 8 times your body weight in terms of stress to your joints, especially knees and hips. I used to run religiously until my second knee recon cost me my right medial meniscus, now I bike religiously and walk for the weight bearing exercise-gotta maintain that bone density! Also, a rheumatology collegue of mine told me he didn't think anyone over 35 should run for fitness because of the wear and tear issues...

As for triathletes, I can tell you, as a former collegiate swimmer, they all pretty much suck at swimming...

I can't tell you how much "pop science" I've heard passed down through the years as fact. It seems to spread in waves. The real medical facts are what I've just laid out. Lactate testing is not a viable option for 99.99% of athletes out there, so, stick with the tried and true (and supported by medical evidence ) methods.

FYI, I'm a board certified general internist, with 20 years practice experience...

And there are doctors who would agree with me that the max for a 32 year old woman who hasn't done any exercise for years or ever is going to be very different than a 32 year old woman who is a well trained athlete.  I'm not saying that heart rate training is bad (I do it myself) but relying solely on an age based formula is not an exact science.  And my reading isn't solely based on anectdotes and pop science or I wouldn't believe it either (and implying that it is is offensive given you don't know anything about me).  Just as with anything one has to balance the evidence and make the choice for themselves. 

Quote:

Originally Posted by COSkiGirl 

  Just as with anything one has to balance the evidence and make the choice for themselves. 

I can't imagine anyone using 220-age for more than the first week, it's so easy to find individual AT.

Hopefully this thread will help motivate me too.  During past summers my motivation has gone down as the humidity has gone up.

Quote:

Originally Posted by SKI-3PO 

Hopefully this thread will help motivate me too.  During past summers my motivation has gone down as the humidity has gone up.

Some of the Philly Bears have been talking of a Sunday bikeride..you in? 

Quote:

Originally Posted by Philpug 

 

Some of the Philly Bears have been talking of a Sunday bikeride..you in? 

Great, looks like I'm gonna need more equipment.  

Sundays are sometimes not good for me, but keep me posted.

Quote:

Originally Posted by SKI-3PO 

 

Great, looks like I'm gonna need more equipment.  

 

Sundays are sometimes not good for me, but keep me posted.

We will post rides, when and where. Some might be single track, some will be paved trails. 

Quote:

Originally Posted by COSkiGirl 

And there are doctors who would agree with me that the max for a 32 year old woman who hasn't done any exercise for years or ever is going to be very different than a 32 year old woman who is a well trained athlete.  I'm not saying that heart rate training is bad (I do it myself) but relying solely on an age based formula is not an exact science.  And my reading isn't solely based on anectdotes and pop science or I wouldn't believe it either (and implying that it is is offensive given you don't know anything about me).  Just as with anything one has to balance the evidence and make the choice for themselves. 

That evidence includes over 20 years of peer reviewed publicatons by physiologists and physicians. Perhaps the formula is a starting point, but the variability in individual max heart rate, VT, and AT is quite vast.

Mike

Eating more fresh (that means raw or uncooked) fruits & vegetables cannot possibly be a bad thing. Right? That's a rhetorical question and food  . . . . . .    for thought.  (Pun intended.)

And serious hydration just makes sense.

If Mrs Fire & I have learned anything . . . don't completely deny all your former pleasures. If we do, the desire for said pleasures can be all-consuming. Space those pleasures out, and save them for a job well done. They're THAT much more wonderful and something to look forward to. And come 'on . . . is a cookout w/beer every now and then REALLY going to thwart your goals? I would suggest the answer is no!

Another thing I have learned is to start with adding good food first. More veggies (especially leafy greens), more overall nutrition, and more satisfying, healthy foods like big salads and lean meat.  I think we need to nourish our bodies first, then remove the bad stuff. Going directly to denying our crutch-foods (you know what I mean) leads quickly to feeling deprived. THAT leads to gorging on the bad stuff.

My program includes one "free day" a week with no workout and eat whatever you want.  This way you don't feel like you're denying yourself. Also your body doesn't get into a "hey there's so little fat in this diet I better hold on to all the fat I can" mode.  Seriously. 

This is the required training program for my beer league team.

Quote:

Originally Posted by MarcusFire 

Eating more fresh (that means raw or uncooked) fruits & vegetables cannot possibly be a bad thing. Right? That's a rhetorical question and food  . . . . . .    for thought.  (Pun intended.)

 

And serious hydration just makes sense.

I have joined Door To Door Organics to help with the fruits and veggies part of this equation.  Anyone in Kansas City, Colorado, Michigan or the Northeast should look into it.  If you do, you might think about using me as a referral.    www.doortodoororganics.com

Philpug:

If you and other bears want to do a bike ride /hike in PA, I sometimes go to 7 springs in the summer time.  Maybe we could coordinate a hik/bike trip in June/July.  or even a weekend in mid september. 

Quote:

Originally Posted by Pandita 

Philpug:

If you and other bears want to do a bike ride /hike in PA, I sometimes go to 7 springs in the summer time.  Maybe we could coordinate a hik/bike trip in June/July.  or even a weekend in mid september. 

7S is a trek for us from Philly, a good 4+ hours, thanks for the offer though. 

I am in...will be doing cross-fit, hiking, biking...

Physical therapist gave me the green light to get back in the gym...

Bout time...

Cross-fit looks promising...

Quote:

Originally Posted by Racer256 

This is the required training program for my beer league team.

 

I can't decide what's my favorite part of this awesome vid: his beating the crap out of helpless rocks (and even making them explode, the poor things! ) or the way his pristine, jet-black, not-a-hair-out-of-place coif suddenly gets streaks of gray in it. Beating up rocks and jumping on rock trampolines must be super stressful! 

So, what's everybody been up to?  I ran 43 minutes on Tuesday and a 15 minute abs class and did a very windy 1 hour 52 minute ride today.  Oh, and a 1200yd swim on Monday, a second of which is on tap for tomorrow along with another ab class. 

I have been on the Wii 5 days a week. That and watching what I eat, I am down to 191 from starting at over 200. I think now is where it will get tougher, I lost the easy weight t loose, now it will be harder. Weather is getting nicer so I will be able to get out on the bike.  

Okay, I'll play too...trying to get my knee better to avoid the knife and strengthen my weak (old injury) ankle too.  Got to the gym and worked out with my trainer today--I may not be able to walk upstairs tomorrow but I'm feelin' spunky for now.  Goal is looser ski pants next season and no more knee or ankle pain.

 Hey SC, hopefully you already know this - but stay away from the leg (quad) extension machine.  It's terrible for the knees, I learned that the hard way.

Lying leg raises, leg presses, squats are fine, I've had more then one PT and Orthopoedic Surgeon warn me about the seated extension machines.

Quote:

Originally Posted by SkiMangoJazz 

 Hey SC, hopefully you already know this - but stay away from the leg (quad) extension machine.  It's terrible for the knees, I learned that the hard way.

 

Lying leg raises, leg presses, squats are fine, I've had more then one PT and Orthopoedic Surgeon warn me about the seated extension machines.

10-4 on all that, SMJ.  The trainer checked to make sure of any restrictions from my doc (none) and checked on ROM too before we did anything.  He's got me doing lots of presses, raises, and squats (I probably will die going upstairs tomorrow) and NO extensions.  And for fun at home, I wobble around on my Fitball disk, esp. when I'm on the phone.  I have to be careful to "mute" the phone when I do that, otherwise the people on the other end can hear me grunting to stay balanced!

Quote:

Originally Posted by Philpug 

I have been on the Wii 5 days a week. That and watching what I eat, I am down to 191 from starting at over 200. I think now is where it will get tougher, I lost the easy weight t loose, now it will be harder. Weather is getting nicer so I will be able to get out on the bike.  

raystown lake opening May 10-11th

awesome 40 miles of singletrack jsut east of 99.

Pandita,

We can hike up the Appalachian trail. It's more to the east in PA.

Marcus

Been hitting the weights (light for now) and walking.

.

Starting slowly and building . . . . . . .

Quote:

Originally Posted by MarcusFire 

Pandita,

 

We can hike up the Appalachian trail. It's more to the east in PA.

 

Marcus

Lola and I might be up for a nice Sunday hike. 

My friend and boot fitter told me that with my already deranged feet (6th toes, PF, fallen arches,) if I started running, he couldn't help me...  Guess it's time to hit the bike!

Quote:

Originally Posted by comprex 

 

 

 

I'd agree with that.  

 

Seriously, no way Jose am I running at race pace ever again.    Too much injury, too much impact, too much chance of tearing the Achilles -again- and missing ski season.   Counterproductive.

 

 

Hey Philpug and Marcus:

I might be heading up to 7 springs for memorial day weekend, I know you guys are from more eastern PA, but maybe we could meet halfway and do a hike. 

Oh... I have been doing jump rope in addition to the treadmill and increasing the incline - I have been doing this now for a few weeks.  This week I have increased the incline to 3, and with the jump rope, my calves are killing me today

I am slightly bummed because this is my weekend to work, and I am working Fri, sat, sun, and monday and it is going to be so nice here in DC - 80 degrees and Sunny.  I work night shifts (7pm-7am) so it is going to make sleeping difficult also.

If you want to add something interesting to your work out. .......Put some tape on the floor or draw with chalk, in the shape of a ladder, and do the exercise that Robin had us do at ESA.  If you add the rungs to the ladder, trying to not step on the "rung lines" it adds a whole different skill and quickness to the feet.

Pretty cool stuff.

Quote:

Originally Posted by Pandita 

Hey Philpug and Marcus:

I might be heading up to 7 springs for memorial day weekend, I know you guys are from more eastern PA, but maybe we could meet halfway and do a hike. 

 

Oh... I have been doing jump rope in addition to the treadmill and increasing the incline - I have been doing this now for a few weeks.  This week I have increased the incline to 3, and with the jump rope, my calves are killing me today

 

I am slightly bummed because this is my weekend to work, and I am working Fri, sat, sun, and monday and it is going to be so nice here in DC - 80 degrees and Sunny.  I work night shifts (7pm-7am) so it is going to make sleeping difficult also.