Iskaral Pust

Exercise and Fitness: sticking to resolutions

362 posts in this topic

I got to go to some morning workouts recently, and it feels great.

My crossfit box is close to my job so I can fit in a workout and be at work at 9 but unfortunately parking is a big problem in Belgrade city center so I'd have to rely on public transportation to get there which would mean I have to get up at around 5.30-5.45. It's a big problem, since I don't really handle not getting 7-8 hours sleep per night well.

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1 hour ago, baxus said:

I got to go to some morning workouts recently, and it feels great.

My crossfit box is close to my job so I can fit in a workout and be at work at 9 but unfortunately parking is a big problem in Belgrade city center so I'd have to rely on public transportation to get there which would mean I have to get up at around 5.30-5.45. It's a big problem, since I don't really handle not getting 7-8 hours sleep per night well.

Just gotta be sure to be in bed by 9.  A few days of getting 5-6 hours of sleep will eventually make you tired by that time.

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For as long as I can remember, I've had the same sleep patterns - go to bed relatively early (in recent years, most often around 11-12 p.m.) and get up relatively early (6.30-8 a.m. range, very rarely later than that, even on weekends and holidays), take afternoon naps about once or twice a year...

Changing that would require more effort than it would be worth, as great as those workouts may feel.

I might look into switching to early morning sessions when the weather gets a bit warmer and I can ride a bike to workout/work and back home, but I'll have to wait for that another couple of months at least.

 

Edited by baxus

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Switching sleep schedules is hell for me.  I know some people can do it but it's not for everyone. 

Last night before we out to dinner I got to the gym and did shoulder press, pull-ups, etc.  I also did a gentle (7mph) mile on the treadmill at the end.  Having effectively ended all cardio more than a year ago, other than an occasional swim, I'll try to reintroduce some here and there so that my aerobic capacity doesn't drop too far. 

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20 hours ago, Iskaral Pust said:

I have low arches and I get foot pain if I go barefoot for any length of time on our hardwood floors at home, but not on good carpet.  I need to wear house-shoes with real support and structure.  I get lightweight deck shoes from Crocs that work well.  Regular slippers don't provide enough support.  But when I wear the right foot support I get no pain.

Also, have you ever had your stride evaluated?  Some people strike their heel too hard or at the wrong angle (pronated), or don't flex enough as they transfer weight from heel to ball. 

You can easily do your own research on plantar fasciitis -- it's relatively common --  but I thought more supportive shoes, correcting stride problems and using insoles or orthotics were common pre-surgery fixes, in addition to stretching the Achilles' tendon. 

It sounds like a really painful condition.  Best of luck with it. 

I have high arches so I am worried that is part of it. I got better insoles for my work shoes and I think that has maybe helped but maybe not. The problem seems to be more hard surfaces than lack of support. I do need to do a better job of wearing shoes around the house. When I know I am going to be on my feet a lot I will, but sometimes I start to do something and get caught up and next thing I know my heels are screaming.

I have had a basic stride check and that was fine. I also completely eliminated running for over 6 months and am now running about 2 miles a week at the most and I skip that when my feet are hurting.

I don't think it is PF, and my general doc agreed, because I don't get the worse pain in the morning which is a very telltale symptom for PF. He thought it was probably achilles enthesitis. Based on where the pain is, it doesn't seem to exactly match the profile of any particular issue that I have found on my own, but they all have basically the same treatment plan. Which is why I don't know if it's worth it to got to a specialist.

Sigh. Thanks, it is a very frustrating condition. Just painful enough to make me miserable at times but without being so serious that I feel compelled to do anything drastic. I may just have chronic heel pain forever. :(

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getting back into jogging and after my first jog this week i felt absolutely dreadful for like 2 days after!??! stupid me...i didn't stretch or anything LMAO. just went for my second jog this week; was out for almost an hour. i took my old dog (he's 14) and at one point he was running with me !!! proud of him and feel honestly so great - genuinely want to get fit for myself for once and not because i think i have to (i mean...i do have to LMAO but still) feeling really good 

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5k PB again! 23:06. 8.1km in total, 4:57/km. ~150m of elevation. Pretty surprised to be honest as my run started much more slowly than Tuesday. Also very windy today, and not in my favour! Also one of those annoying runs where pedestrians/cars/fate keep getting in the way.

R.E: Sleeping patterns. I've always found that I function well off 5-7 hours sleep consistently. Given the chance though, I'll happily lounge in bed for 8-11 hours. 

 

@Theda Baratheon If you're looking to start jogging, I can't recommend C25K enough. I think structured programs are kind of hellish, but they've always worked really well for me, and it's only a 6 week commitment.

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Just now, Leap said:

5k PB again! 23:06. 8.1km in total, 4:57/km. ~150m of elevation. Pretty surprised to be honest as my run started much more slowly than Tuesday. Also very windy today, and not in my favour! Also one of those annoying runs where pedestrians/cars/fate keep getting in the way.

R.E: Sleeping patterns. I've always found that I function well off 5-7 hours sleep consistently. Given the chance though, I'll happily lounge in bed for 8-11 hours. 

 

@Theda Baratheon If you're looking to start jogging, I can't recommend C25K enough. I think structured programs are kind of hellish, but they've always worked really well for me, and it's only a 6 week commitment.

yeah im using that actually!!! well i didn't use it today woops lmao but i did the equivalent i left m phone at home 

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Continuing the theme of adding back into the mix some light cardio, last night I did 3x1km of rowing.  I kept each km faster than 4:00.  That's a lot less than the 5km I used to do without interruption, but it felt like a lot on my first row in over a year.

I felt some stiffness in my lats at first since this was the day after pull-ups, but overall it went well. Mainly a legs workout and definitely a cardio impact. 

I don't think I want to take running and rowing back to the levels I was doing just over a year ago, but doing some on rest days between weights could be good. 

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Decent run today. 15.7km at 5:23/km. 270m in elevation, including (as usual) a few really brutal hills. Think I could have stretched it to 16km if I'd taken a different turn with 3 minutes to go, but I wanted to end up as close to home as possible. At that pace I'd clinch a HM at slightly under 1:55:00, so given I was a little hungover today (as well as carrying 2kg in water/bag for much of the run), I'll call that a success.

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Saturday was bench press, pull downs, etc.  Great workout but sore triceps today.  I ran an easy mile on the treadmill again at the end.  I'm staggering and breathing hard after weights, so even a short, slow run feels like a lot. 

Unfortunately, no workout today.  I had planned on a legs session but got too busy with stuff ahead of our vacation trip tomorrow.  Hopefully the gym at the resort will be good because it's too cold for the pool.

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I've been sick for a few days now. Yesterday I had a coughing fit so bad that I sprained something in my lower back. It's not the spine, thankfully. It's muscles under the ribcage on the back.

Man, I have never felt so old as I did since that moment.

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Got back to it this weekend by taking some flow classes.  Sweat my ass off, but now my muscles are exhausted and I feel constantly dehydrated.  Bought some pedialyte to hopefully help w/ that.  Really hoping I'm not coming down with something....

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im trying to lose a stone in 3 months thats totally achievable right 

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Yes, certainly - have to recommend MyFitnessPal as a way of keeping track of calories. Worked wonders for me last year. 

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It's certainly possible. I've never really focused too much on my weight but, while exercise can definitely help, I'd think you'd probably want to keep track of your diet as well if losing a certain amount of weight is your goal. Having said that I've lost about a stone, admittedly probably over a longer period than 3 months, just by running more often than I used to do so who knows. (Bit of a mixed bag when you're getting fit to play second row):dunno:

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1 hour ago, Theda Baratheon said:

im trying to lose a stone in 3 months thats totally achievable right 

14lbs in three months is doable if you're pretty overweight as your starting point.  I lost a similar amount over a similar period a year ago and I wasn't much overweight to begin with (losing the 14lbs took me to a lean ideal body weight), but I did have a good amount of muscle mass which helps with metabolic rate.  And 14lbs is a smaller % of a man's body weight to lose.  So make sure you haven't set your goal too high for your body.

You're trying to lose 1lb per week for a sustained period.  That's 3500 calories per week, or 500 per day.  (1lb of body fat is 3500 kcal)    If you have any retained water weight to lose, that'll make things easier.  Reduce sodium intake and try a light diuretic like dandelion root tea to see if you shed any water weight and clean up your liver and kidneys at the same time.

Please recognize that minus 500 calories per day, by eating less without moving less and/or moving more without eating more, for a long period is going to be really tough.  Your body will try to resist that kind of sudden calorie deficit.  Make a good plan for your diet to achieve this and be realistic.  You'll probably need to reduce sugars and refined carbs and focus more on fibrous vegetables and lean protein, with a small amount of healthy fats to help with satiety.  Do some research.  Extreme diets rarely work and can be unhealthy.

Best of luck.  

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20 minutes ago, Iskaral Pust said:

14lbs in three months is doable if you're pretty overweight as your starting point.  I lost a similar amount over a similar period a year ago and I wasn't much overweight to begin with (losing the 14lbs took me to a lean ideal body weight), but I did have a good amount of muscle mass which helps with metabolic rate.  And 14lbs is a smaller % of a man's body weight to lose.  So make sure you haven't set your goal too high for your body.

You're trying to lose 1lb per week for a sustained period.  That's 3500 calories per week, or 500 per day.  (1lb of body fat is 3500 kcal)    If you have any retained water weight to lose, that'll make things easier.  Reduce sodium intake and try a light diuretic like dandelion root tea to see if you shed any water weight and clean up your liver and kidneys at the same time.

Please recognize that minus 500 calories per day, by eating less without moving less and/or moving more without eating more, for a long period is going to be really tough.  Your body will try to resist that kind of sudden calorie deficit.  Make a good plan for your diet to achieve this and be realistic.  You'll probably need to reduce sugars and refined carbs and focus more on fibrous vegetables and lean protein, with a small amount of healthy fats to help with satiety.  Do some research.  Extreme diets rarely work and can be unhealthy.

Best of luck.  

Well I'm just over a stone overweight for a healthy weight for my age and height; I don't look my weight at all but I definitely feel it and this is about getting fit - not looking skinny. I'm not going on any kind of crash diet or really any kind of diet at all as I want to just be a more healthy person in general. I'm exercising more and eating around 1200 a day - do far after a week I already feel healthier and better for it. IM just not doing anything too crazy but hope I can lose the stone in 3 months in time for a comic convention LOL want the costume to look okay.

Thanks - I'm feeling really good about it all actually - I used to be very good at sports in school and was pretty fit and then went to uni, got really depressed and a bit fat and now I'm trying to get fit again haha - time will tell if I'm successful ..also a smaller stomach wouldn't hurt...

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2 hours ago, Leap said:

Yes, certainly - have to recommend MyFitnessPal as a way of keeping track of calories. Worked wonders for me last year. 

Thank's that's what I'm using :D it's pretty good! 

1 hour ago, ljkeane said:

It's certainly possible. I've never really focused too much on my weight but, while exercise can definitely help, I'd think you'd probably want to keep track of your diet as well if losing a certain amount of weight is your goal. Having said that I've lost about a stone, admittedly probably over a longer period than 3 months, just by running more often than I used to do so who knows. (Bit of a mixed bag when you're getting fit to play second row):dunno:

I'm eating less and exercising a lot more so fingers crossed lol I just am totally clueless about fitness...and *cough* health in general and wanted to know if it was possible lol

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Thankfully, the weather here is fine for swimming, at least for the next few days, and the outdoor pools are heated.  I got a good swim with my son before dinner this evening.  Which is just as well because we have great restaurant recommendations from some foodie friends and it looks like I'll be eating a lot on this trip. 

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