Anyone want to shape up in 2018? A continuing journey.......

rgambs

Thoughts_Arrive said:

Does anyone know how many minutes of high intensity workout per day is required for heart health?
The media here keep saying to aim for 30 minutes of excercise per day for heart health, but I think this is for moderate intensity.
I'm averaging about 150bpm on my spin bike and do this for 30 minutes. Not sure if doing it for 15-20 minutes per day is adequate?

The most recent recommendations were basically that anything is better than nothing.  That's enough for heart health improvement, but push harder and do more and you won't be sorry.

markymark550

Most trainers that I know say at least 20 minutes. If you're doing a HIIT workout, I would shoot for a 20-30 minute workout, including warm-up and cool down. I agree with gambs though. The harder you work and the more you do will only benefit you.

Thoughts_Arrive

Thanks. If 20 minutes is adequate then that is fine by me. 30 minutes seems to take forever. Even though my average bpm is in the 150s, in the back end of my session I'm constantly at 165 to 172bpm.

Thoughts_Arrive

I'm trying to increase my reps when doing pushups. I've gotten to 20 then my reps have been decreasing since. 17, 11, and 10 today.

Wtf is going on?

My PB from earlier this year was about 24.

rgambs

Thoughts_Arrive said:

I'm trying to increase my reps when doing pushups. I've gotten to 20 then my reps have been decreasing since. 17, 11, and 10 today.

Wtf is going on?

My PB from earlier this year was about 24.

Did you take a break?  If you don't use it, you surely will lose it. 
My overall strength hasn't changed, but my pull-up/chin-up rep count is at 10-12 right now, down from 18-22 last summer...because I've been neglecting them because they are hard lol

What is the time frame for the decreased output?

oftenreading

Thought I'd give an update, since I believe the last time I posted anything in here was when I broke my ankle while bouldering. 

Clearly, the ankle thing was a downer. What should have been a straightforward recovery was not, due to some complications. Two weeks after the fracture my foot looked like a bright red football and I was diagnosed with cellulitis, which had to be treated with antibiotics. At six weeks repeat xrays showed "non-union", which in simple terms means "just not healing". I didn't start to get bone healing until about 12 weeks, but by that point my ankle joint was really stiff and I had months of physio to try to get back strength and range of motion. I still have some evidence of tendonopathy, but much reduced.

On the bright side, I started cautiously cycling just over three months after the fracture, and started back climbing at about four months. Not surprisingly, I had lost a lot of strength in addition to the flexibility, but I've managed to gain most of it back. In two days it will be eight months since the fracture, and I'm back to doing pretty much everything I want to do, physically. I'm back to climbing 5-11s, and I can cycle or hike basically as far as I want to, without much pain. For the first time the other day I noticed that I can walk over uneven ground, that puts all sorts of different stresses on the ankle joint, without pain. 

I don't think I would have gotten back to where I am without the help of my physiotherapist, who was awesome. This was actually my second physio; the first was a dud, and likely set me back some in the early weeks, so I had to kick him to the curb. So my message to everyone is, if you get injured, keep looking until you find a great physio to work with, and then go to it! The process kind of sucks, because every appointment and every exercise involved pain, but this is really a "no pain, no gain" situation. 

Ms. Haiku

oftenreading said:

Thought I'd give an update, since I believe the last time I posted anything in here was when I broke my ankle while bouldering. 

Clearly, the ankle thing was a downer. What should have been a straightforward recovery was not, due to some complications. Two weeks after the fracture my foot looked like a bright red football and I was diagnosed with cellulitis, which had to be treated with antibiotics. At six weeks repeat xrays showed "non-union", which in simple terms means "just not healing". I didn't start to get bone healing until about 12 weeks, but by that point my ankle joint was really stiff and I had months of physio to try to get back strength and range of motion. I still have some evidence of tendonopathy, but much reduced.

On the bright side, I started cautiously cycling just over three months after the fracture, and started back climbing at about four months. Not surprisingly, I had lost a lot of strength in addition to the flexibility, but I've managed to gain most of it back. In two days it will be eight months since the fracture, and I'm back to doing pretty much everything I want to do, physically. I'm back to climbing 5-11s, and I can cycle or hike basically as far as I want to, without much pain. For the first time the other day I noticed that I can walk over uneven ground, that puts all sorts of different stresses on the ankle joint, without pain. 

I don't think I would have gotten back to where I am without the help of my physiotherapist, who was awesome. This was actually my second physio; the first was a dud, and likely set me back some in the early weeks, so I had to kick him to the curb. So my message to everyone is, if you get injured, keep looking until you find a great physio to work with, and then go to it! The process kind of sucks, because every appointment and every exercise involved pain, but this is really a "no pain, no gain" situation. 

I'm sorry to hear about your healing challenges, oftenreading. It sounds like your ankle is getting better.

oftenreading

Ms. Haiku said:

oftenreading said:

Thought I'd give an update, since I believe the last time I posted anything in here was when I broke my ankle while bouldering. 

Clearly, the ankle thing was a downer. What should have been a straightforward recovery was not, due to some complications. Two weeks after the fracture my foot looked like a bright red football and I was diagnosed with cellulitis, which had to be treated with antibiotics. At six weeks repeat xrays showed "non-union", which in simple terms means "just not healing". I didn't start to get bone healing until about 12 weeks, but by that point my ankle joint was really stiff and I had months of physio to try to get back strength and range of motion. I still have some evidence of tendonopathy, but much reduced.

On the bright side, I started cautiously cycling just over three months after the fracture, and started back climbing at about four months. Not surprisingly, I had lost a lot of strength in addition to the flexibility, but I've managed to gain most of it back. In two days it will be eight months since the fracture, and I'm back to doing pretty much everything I want to do, physically. I'm back to climbing 5-11s, and I can cycle or hike basically as far as I want to, without much pain. For the first time the other day I noticed that I can walk over uneven ground, that puts all sorts of different stresses on the ankle joint, without pain. 

I don't think I would have gotten back to where I am without the help of my physiotherapist, who was awesome. This was actually my second physio; the first was a dud, and likely set me back some in the early weeks, so I had to kick him to the curb. So my message to everyone is, if you get injured, keep looking until you find a great physio to work with, and then go to it! The process kind of sucks, because every appointment and every exercise involved pain, but this is really a "no pain, no gain" situation. 

I'm sorry to hear about your healing challenges, oftenreading. It sounds like your ankle is getting better.

Thank you, Ms Haiku!  I’m doing fine now. 

Thoughts_Arrive

rgambs said:

Thoughts_Arrive said:

I'm trying to increase my reps when doing pushups. I've gotten to 20 then my reps have been decreasing since. 17, 11, and 10 today.

Wtf is going on?

My PB from earlier this year was about 24.

Did you take a break?  If you don't use it, you surely will lose it. 
My overall strength hasn't changed, but my pull-up/chin-up rep count is at 10-12 right now, down from 18-22 last summer...because I've been neglecting them because they are hard lol

What is the time frame for the decreased output?

Been doing them every day

rgambs

Thoughts_Arrive said:

rgambs said:

Thoughts_Arrive said:

I'm trying to increase my reps when doing pushups. I've gotten to 20 then my reps have been decreasing since. 17, 11, and 10 today.

Wtf is going on?

My PB from earlier this year was about 24.

Did you take a break?  If you don't use it, you surely will lose it. 
My overall strength hasn't changed, but my pull-up/chin-up rep count is at 10-12 right now, down from 18-22 last summer...because I've been neglecting them because they are hard lol

What is the time frame for the decreased output?

Been doing them every day

Are you feeling unable to complete the reps because your lungs give out or because your muscles give out?

Thoughts_Arrive

rgambs said:

Thoughts_Arrive said:

rgambs said:

Thoughts_Arrive said:

I'm trying to increase my reps when doing pushups. I've gotten to 20 then my reps have been decreasing since. 17, 11, and 10 today.

Wtf is going on?

My PB from earlier this year was about 24.

Did you take a break?  If you don't use it, you surely will lose it. 
My overall strength hasn't changed, but my pull-up/chin-up rep count is at 10-12 right now, down from 18-22 last summer...because I've been neglecting them because they are hard lol

What is the time frame for the decreased output?

Been doing them every day

Are you feeling unable to complete the reps because your lungs give out or because your muscles give out?

My muscles.

Today I did two sets of 10 followed by two sets of 8 then a number of sets of 6. I kept going until I was failing at 3 reps. I ended up doing 63 push ups. My arms were like jelly and I'm slightly sore now.

rgambs

I am running my first ever race today, a 5K called the Dracula Dash benefitting a local outdoor theater.  Hoping to finish in a semi-respectable 25 minutes, but it's 85 degrees and humid so I won't be pushing it.  

oftenreading

Good luck, gambs!

rgambs

I didn't get my official time but it was sub 25:00 so I'm happy with it.

Ms. Haiku

rgambs said:

I didn't get my official time but it was sub 25:00 so I'm happy with it.

Right on! Congratulations, rgambs.

Thoughts_Arrive

I have not exercised in a week due to bad side effects of a new antidepressant. I hope to get back to it today.

Thoughts_Arrive

Thanks to these statins I am on I have not been able to do more than 10 push ups.
I feel like my muscles have atrophies and are always sore.
There goes my hope to get back into weight training over summer.

F Me In The Brain

Thoughts_Arrive said:

Thanks to these statins I am on I have not been able to do more than 10 push ups.
I feel like my muscles have atrophies and are always sore.
There goes my hope to get back into weight training over summer.

Have you tried mixing in some Vitamin D?

When I went on a statin for cholesterol years ago I experienced lots of soreness/joint aches.  Doc suggested some Vitamin D.  Solved the issue.

Vitamin D is good for you, anyway, especially if you don't spend hours per day in the sun.  I take 4000IU per day of D3.

Over the counter stuff, easy to try, you might want to give it a go if you have not been taking any.

markymark550

Yeah, soreness is a side effect of statins. I had that early on after starting on one, but went away as my body adjusted to the medication.

I'm not saying that the statins aren't causing muscle atrophy, but that's extremely rare to occur and would most likely be accompanied by organ (liver, kidney) damage/failure. 

TA, I know you previously questioned your protein intake. If you're doing strength exercises and not getting enough protein, that could also cause the soreness and make you feel you aren't progressing.

Thoughts_Arrive

F Me In The Brain said:

Thoughts_Arrive said:

Thanks to these statins I am on I have not been able to do more than 10 push ups.
I feel like my muscles have atrophies and are always sore.
There goes my hope to get back into weight training over summer.

Have you tried mixing in some Vitamin D?

When I went on a statin for cholesterol years ago I experienced lots of soreness/joint aches.  Doc suggested some Vitamin D.  Solved the issue.

Vitamin D is good for you, anyway, especially if you don't spend hours per day in the sun.  I take 4000IU per day of D3.

Over the counter stuff, easy to try, you might want to give it a go if you have not been taking any.

Hey, yeah I've been taking vitamin D capsules for years. Thanks anyways.