What Was Your Work Out Today?
Replies
-
This morning, the plan is to get in a chest/back workout.
4 sets 10 reps
Cable Flys
Incline Bench machine
Decline Bench machine
Flat Bench w/dumbell
Lateral Cable row
Decline row machine
Lateral pull down machine
Incline Cable row
3 -
Monday
Strength: Upper Body, BB DayBench Press 4x10
BB Row 4x10
Incline Bench Press 3x10
Pullups 3xAMRAP
BB Shrugs 3x10
Standing BB OHP 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10sGot terrible sleep Sunday night, and had to be at the office extra early so my workout got pushed to the afternoon. Just wasn't feeling it, had to drop the weights used by 10% across the board. I'm telling myself that's a product of sleep and daily timing, and is not a sign of starting to lose strength while losing weight. Also, can I say how much I hate doing the standing BB OHP? I know my form is terrible, I've watched videos of correct form but cannot seem to apply it to myself, always end up feeling it more in my core and less in my shoulders, not helped by the fact I have to lower the weight significantly compared to a seated version. Bah.
Tuesday
Treadmill - 1 hr, 3.0 mph, 12% incline
3 -
Monday
Climbing, 2 hours. Jumping practice, I was pretty poor, but it was fun.
Tuesday
Climbing. This was (I think) my 6th day out of 7; I expected to be terrible. I wasn't; I got loads of projects. Really good fun,; 3.25 hour session. I also got about 25,000 steps in. I am tired now.
3 -
Rowing team practice, the usual warm up, pre-stretching, stroke progression and pause drills on the rowing machine, rowing machine workout pieces, then post-stretching.
Tonight's workout pieces were 6 x (5' on, 2:30 off). Each piece was a stroke ladder, increasing strokes per minute, 2' at the lowest, 2' at the medium one, 1' at the fastest. First three of the six pieces were 20-22-24 spm, next two at 22-24-26 spm, final one at 24-26-28 spm. I got down to a split lower than my fastest-ever 2k race pace briefly on the last one at a 28, but there's no way I'd hold it for a full 2k these days (around 15 years later and way less focused in my training 😆).
Zone 5 for almost a minute - first time I've visited there lately - peak HR 173, which is 22 bpm above 220 minus age. It felt OK, other than intense and a little fatiguing. 16' (27% of the time) zone 4, almost 20' zone 3 (33%), remainder below.
Total meters, including the rowing in the "off" parts: 9024m.
3 -
Treadmill - 1 hr, 3.1 mph, 12% incline
1 -
So this is a dumb question, but about the 220- age thing. At 49, my max HR should be about 170. In my head I've thought a heart attack would be imminent if I exceeded that number while running but your post makes me wonder: what happens if I go over? How long is safe? Just go by perceived exertion?
Side note: since I've started running again, my RHR has dropped from 59 BPM to 56.
0 -
My workouts from the last 2 days are listed under the TLFC thread. In short, 32 minutes ex bike yesterday (mostly 15 mph) and 32 min treadmill today, mostly at a 5 mph pace.
2 -
My understanding is that 220 minus age is an approximation. It may be ballpark accurate at a population level, but the variance at an individual level is huge. No formula is particularly accurate.
This paper has more details:
1 -
@DiscusTank5, @drmwc is correct. 220 minus is just one among several estimating formulas for maximum heart rate. I won't go into the things that the article he linked covers, because it's pretty clear. Loosely speaking, any of the formulas are inaccurate enough, for a large enough minority of the population, that someone serious about training for performance should take them with a large shakerful of salt.
What's better? Tests. There are self tests, partner tests, true maximal tests, sub-maximal tests for approximating max, ways of estimating max based on repeat observations of one's own performance/HR correlation during intense exercise, ways of knowing where one is with respect to HR max at a given exercise intensity by observing rate of perceived exertion (RPE) and probably more. There are also medical tests, like stress tests, that IME have some limitations for training use.
IMO, no one should be doing any of these tests - especially ones at or near max - without at least basic medical clearance, or without a solid cardiovascular fitness base developed at lower intensity over a period of weeks to months of steady cardiovascular exercise.
In what follows, I'm going to comment on it in a conversational, general-ideas kind of way. The details are more complicated. What I can say is also limited by my level of understanding as a long-term cardiovascular sport participant with basic coaching education: I'm not a medical doctor nor someone with degrees in exercise science.
All that said, somewhat loosely speaking, in a situation that doesn't involve a significant health problem, maximum heart rate isn't a heart rate a person shouldn't exceed, it's a heart rate a person can't exceed. There's only so fast our hearts will beat. Again, that's except in situations with a serious health issue: In those circumstances, it may beat faster, but in those cases it's a symptom of the medical problem, not the heart simply responding to oxygen demand from intense work.
How long a person can stay at or near their actual oxygen-demand-associated maximum heart rate is self-limiting, because the body Just. Won't. Think of it as the extreme example of the more manageable range of exercise intensity: If you're a somewhat trained runner, and you run at an easy pace, you can run for a relatively long(er) time. If you run at a really fast pace, you'd run out of steam and have to keep the run shorter, because at some earlier point your body would simply start telling you "no" and not responding to your urges to sustain the pace.
How long people can stay at or near maximum heart rate is also variable, and to some extent trainable. Loosely, some sprint-ish sports train to improve the amount of time the athlete can stay in a very high heart rate zone. It's still inevitably a short time, but it can be a little longer short time, if that makes sense.
Like I - and Drmwc, and the linked article - said, it's not super unusual to differ from the estimating formulas. In large measure, that's about genetics, not training. If a person differs from the estimate, but trains using the estimate, that can hinder training.
Using me as an example, since I know me pretty well 😉: I did a true max test a few years ago on a rowing machine. It was . . . challenging. 😆 It told me that my max was then ten or so bpm above 220 minus age, around 181 bpm. Typically, max declines with age - hence the age-based estimating formulas - but it tends to decline more slowly in people who train.
Currently, my RPE at particular heart rates suggests that my max HR hasn't declined a lot. For example, when I hit that 220 minus age number - 151 bpm at my current age of 69 - it feels zone 4-ish. I can still talk in at least short phrases, and I can continue at that rate for at least a few minutes, but only when I focus hard on doing so. If that were my actual max or near to it, I'd be gasping rather than talking, and I couldn't stay there very long at all. Well-trained athletes might be able to stay in zone 5 of a 5-zone scheme for perhaps 1-3 minutes.
If I set my heart rate zones in a HRM/fitness tracker based on the 220 minus age formula - to which many fitness trackers default - I'd seriously undertrain, would make poor fitness progress. If we assume the aerobic zone is 70-80% of max HR (not HR reserve method) using the 151 estimate would tell me I'm in that zone at 106 to 121 bpm, where honestly I'm barely working. Using the 181 estimate, that range is 127 to 145bpm. That's a significant difference.
For someone not ready to test, RPE can be a reasonable guide for training, possibly better than 220 minus age or a similar formula. For a true beginner, it still may not be ideal because - as I'm sure you know - exercise beginners don't have a very clear self-perception of intensity, because it's distorted by inexperience, discomfort due to limited fitness, and that sort of thing. But RPE is probably a reasonable choice, even then . . . plus with more experience and a bit of fitness development, the person can compare their perception to heart rate range subjective correlates, and start getting an idea whether the generic estimating formula is close for them, or not.
Sorry, another stupid-long essay. 🙄😬
3 -
This morning workout was a 5 mile run before work. Stretching afterwards.
3 -
Ann wrote:
How long a person can stay at or near their actual oxygen-demand-associated maximum heart rate is self-limiting, because the body Just. Won't. Think of it as the extreme example of the more manageable range of exercise intensity: If you're a somewhat trained runner, and you run at an easy pace, you can run for a relatively long(er) time. If you run at a really fast pace, you'd run out of steam and have to keep the run shorter, because at some earlier point your body would simply start telling you "no" and not responding to your urges to sustain the pace.
This makes so much sense. Thanks for the essay, and you too, Drmwc. Lots to think about!
1 -
Hump day 10k. Icing down ankles now. 🤣
4 -
today was a pull day for me
Back:
Lat pulldownSeated V Bar row
cable face pulls
weighted back extension
barbell bent over row
Biceps:
Hammer curls
Barbell curls
4 -
This morning workout plan is a 5 mile run, 20 mins on stationary bike, stretching and foam rolling.
3 -
Treadmill - 1 hr, 3.2 mph, 12% incline
2 -
Rest day, so I swam 1 km
3 -
🤣
2 -
I follow several pro triathletes on Instagram, including Sam Long and Lionel Sanders, who are friends IRL. When Lionel posted some mega-workout, Sam quipped that his goal was to do more than that on his rest day. As the kids say, you are "giving" Sam Long. :)
******
I also swam today. My gym's pool is undergoing repairs, a real shame for me since I've got a super sprint triathlon coming up in a week. I convinced the rest of my fam to go out to a nearby lake today, where they kayaked and paddle-boated around.
And I swam. For more than 10 minutes. In 50 F water. And 11 mph winds. With no wet suit. (I left it in the car because it is a pain to put on and because the sunshine was deceptively warm: 79 F.) Afterwards, I changed quickly and sat in the truck feeling not very well (and looking up stats on hypothermia via Google) but after ten or fifteen minutes I was okay. I should have just worn the darn wetsuit.
My phone says I covered 607 yards (555 m.) in my 8.5 minutes of active swimming. I paused my watch while treading water and trying to keep from gasping in water. My daughter kept her kayak nearby in case I ran into trouble, so this whole adventure wasn't quite as foolhardy as it sounds. Sheesh.
3 -
@DiscusTank5 , that's cold water: Impressive determination, but be careful out there! 🥶
Wednesday: Stationary bike, 60' + 3' cool down (that wasn't very needful this time). Once again feeling some aftermath of going hard at rowing team practice on Tuesday night, especially leg fatigue, so kept it on the moderate side, 87W average and 15.54 theoretical miles at 14.6 mph. All but 1' was zone 2, and that 1' was zone 1. What a difference a few watts makes in RPE and HR!
Today, Thursday: Rowing machine, the same ol' 3 x (2k on, 2' off), still fairly moderate. Strong focus on technical points, mainly being sure to hold forward body angle as long as practical off the catch; stopping layback just as I feel abs engage (I'd been going too far); minimum arms/body overlap at the start of the recovery; and keeping my right shoulder down and shoulder blades firmly together through the drive phase in the way the physical therapist suggested for avoiding aggravating my shoulder nerve impingement. Gotta think about those one at a time, for a few strokes, then shift focus to another.
Obviously 6k from the pieces, averaging 2:33.8 across all but negative splitting them, 96W average. Another 847m from the off & CD bits. 6:33 zone 4, 20:29 zone 3, remainder below.
2 -
This morning workout is going to be Bicep /Triceps.
2 -
i walk/bike or row 45 min at lunch then do either TRX workouts, weights or more cardio in the evening such as biking or walking outside in the evening. I need to get out of the house once a day at least since I work from home. I also have a walk workout app that I use when I watch TV and want to get some steps in. It’s actually fun. 6-10min videos that keep you moving the whole time. I also have hand weights and will do some exercises if I’m in a meeting I’m not actively participating in.
3 -
Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 sec0 -
@DiscusTank5 I learned to swim in a glacier-fed lake in the mountains of Idaho. Don't know for certain what the water temp was, but it always felt like pins and needles all over your entire body the entire time you were in it, one of those cartoonish jump into the lake, freeze in mid-air when your toe touches the water, and tiptoe across the surface to the other side kind of scenarios. This was at a summer camp, and the staff never let anybody into the water unless there was a staff member in a canoe in the water first, and there was a roaring campfire on the lakeshore already burning. Ah, memories.
2 -
Today I rode the stationary bike at the gym for 20 minutes, covering 4.5 miles. I left my water bottle in the car by mistake and felt its absence.
Then 16 minutes on the treadmill (also left my running shoes at home --I am tired) for 10 minutes at 3. 0 mph, 5% incline and 5 minutes at 3.2mph, and one slow cool down min.
Then 20 minutes of strength training interspersed with stretches, sit-ups, and squats.
Tomorrow I'm planning a rest day.
2 -
Good news: My workout today was at full weights, not reduced like I had on Monday, so I'll chalk that one up as simply a less-than-ideal day.
Good news 2 (maybe): At the grocery store today wearing a tank-top (it's been quite warm here for March lately). Dude passing by caught my attention and remarked how he hoped he had the same muscles when he got to be my age. On the one hand, appreciation…on the other, the "get to be your age" remark kinda changes the tenor of the statement! lol
3 -
Skipped morning stretches because - while still in bed - I read about a YMCA program on the other side of town for "active older adults" (I think they used to call us "senior citizens" or "the elderly"? 😆) about stability and balance, with barely time to get there. (1) Good program, very suitable for a woman who just fell off a porch in November and ended up in the ICU 😉; and (2) this reinforced that the morning stretches really make a difference for the rest of the day, so must do them.
Later, Friday = another indoor bike day, same 60' + 3' CD deal, 102W average, supposedly 16.39 miles at 15.5 mph, 44' zone 3, remainder below. Just riding at a pace that felt right, as per usual . . . different day, different energy level, funny how that works.
3 -
The workout for today is a 5 mile run. If I have time some stationary bike. Foam rolling and stretching.
1 -
@DiscusTank5 I am a real wimp when it comes to the cold these days. Hence my cold water diving has three layers of undersuit beneath my drysuit, and a heated vest, and a big coat and hat to chuck on afterwards. I had hypothermia once; I don't recommend it. (Getting a scuba bend was probably worse, I don't recommend that either. I wrote that up here if anyone is interested.)
https://www.thediveforum.com/forum/general-diving-forums/i-learned-about-diving-from-that-inc-disms-feeds/22762-drmwc-gets-a-bend
Anyway, on a happier note I went climbing yesterday. It was very fun; my slab efforts were good.
I got a complex v5 eventually: match left foot on starting hand hold. This lets you lean far over to the right time get right hand on a terrible crimp. Then my left fingertips against the corner is just enough pressure to stop a barn door when I match feet. I can then use another terrible crimp as an intermediate to a good crimp I can match on. My left foot goes an a tiny, slippery foothold which gives me enough purchase to pull up and get a heel hook with the right on another terrible hold. I rock over, then the last couple of moves aren't too bad.
3 -
That's a scary story. It seems you made a full recovery and obviously returned to diving. I had a mild barotrauma, but I didn't get bent. Scary stuff.
They say as many as 20% of us have a PFO. Did you ever find out if you've got one?
I don't feel so bad about being cold in 48F water now. I wear a mid-weight base layer and one nice thermal under my drysuit. The last time I added a third layer on top and was still cold, but not QUITE as cold. It's worst when we run the siphon because we're not moving much at all to generate heat. Heated vest might be nice, but I am sure I read that using them during SOME PORTIONS of dives can increase the likelihood of DCS.
2 -
I did have a PFO; I got it plugged in 2020.
It took 6 months to get full sign off post operation; immediately following it I spent 10 consecutive days diving the South Coast. I sold my twinset post bend; I bought a new one on this trip.
Heated vests are lowest risk, and nicest, on the ascent. Sitting around ages at a deco stop is colder than when moving on the dive.
2
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 395.7K Introduce Yourself
- 44.1K Getting Started
- 260.7K Health and Weight Loss
- 176.3K Food and Nutrition
- 47.5K Recipes
- 232.8K Fitness and Exercise
- 448 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.2K Motivation and Support
- 8.2K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4.3K MyFitnessPal Information
- 16 News and Announcements
- 1.4K Feature Suggestions and Ideas
- 2.9K MyFitnessPal Tech Support Questions