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Exercise & Fitness: Summer Bodies (TBD)

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13 hours ago, HelenaExMachina said:

Interesting as I was coming here to ask how people who do outdoor stuff like running find themselves coping in the hot weather. Obviously doable but for people who just run casually or infrequently...what's the best way to cope?

In my experience, it's either to run early in the morning or try to find a line with lots of trees - a park or a forest or something like that.

Also, make sure you can have some water along the way, either take a bottle with you or that there are some water fountains or something along the way.

Maybe the most important thing is to keep in mind that you don't need to push yourself to the max in every training session and especially not in really hot weather.

Edited by baxus

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I’ve just being sucking it up and getting through it with my running. For rugby training, which is a bit more intense, I’ve been taking lots of extra water. 

Exercising in the heat isn’t a whole lot of fun though.

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Exercise has been shit this year for me. Did...something...to my knee back in early February and it just hasn't been right since. Physiotherapist wasn't able to give me a firm answer on a specific injury, and getting a referral to a specialist has been nigh-on impossible. I've been doing the rehab exercises the physio gave me, which have helped somewhat. But every time I think it's healed and feeling good, I end up putting weight down on it in slightly the wrong way and it just collapses again. It's been a year of taking it in turns to go one step foreward then one step back again. Six months of supposed healing, six months of rehab exercises, and I'm no better off than when I started. This is getting seriously depressing.

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1 hour ago, Liffguard said:

Exercise has been shit this year for me. Did...something...to my knee back in early February and it just hasn't been right since. Physiotherapist wasn't able to give me a firm answer on a specific injury, and getting a referral to a specialist has been nigh-on impossible. I've been doing the rehab exercises the physio gave me, which have helped somewhat. But every time I think it's healed and feeling good, I end up putting weight down on it in slightly the wrong way and it just collapses again. It's been a year of taking it in turns to go one step foreward then one step back again. Six months of supposed healing, six months of rehab exercises, and I'm no better off than when I started. This is getting seriously depressing.

That sounds like ligament damage.  Can you get an MRI?

An MCL injury can heal with just rest, usually around six weeks. But an ACL usually doesn’t self-heal if it’s a largish or (obviously) a full tear.  

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Running in the heat: drink lots of water, stay in shade as much as possible, run early or late, and don't expect to run your normal pace. Don't forget sunscreen and sunglasses! And I like to bring a cloth wrapped around my wrist to help mop up excess sweat, since when it's warm I run in just shorts and a sports bra. Here's a nice resource for pace adjustments: http://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html

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7 hours ago, Liffguard said:

Exercise has been shit this year for me. Did...something...to my knee back in early February and it just hasn't been right since. Physiotherapist wasn't able to give me a firm answer on a specific injury, and getting a referral to a specialist has been nigh-on impossible. I've been doing the rehab exercises the physio gave me, which have helped somewhat. But every time I think it's healed and feeling good, I end up putting weight down on it in slightly the wrong way and it just collapses again. It's been a year of taking it in turns to go one step foreward then one step back again. Six months of supposed healing, six months of rehab exercises, and I'm no better off than when I started. This is getting seriously depressing.

Sorry to hear this.  I can really empathize with the depression though my current situation I've been bringing up in the thread is not terrible today.  

I've continued to try to work around it in the gym, and all of the sudden I can play guitar again with no pain.  That was huge for me for lifting some depression as a hobby isn't being inhibited anymore, and most lifts are still just fine.  But even with this reduced pain that hasn't stopped me from getting into the gym the elbow thing has still not totally gone away, and it worries me that I have some lingering tear or something else.  

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We returned from “vacation” on Thursday and then I went to the gym for the next three days in a row.  Surprisingly, I lifted slightly more than before the vacation, so my improvised exercises did a good job.

I also added some cardio at the end of my sessions because, as usual, I gained a few pounds during vacation.  That’s what two weeks of restaurant food does to me.  I tried to cut calories since I returned but it just feels too miserable to be in a calorie deficit while I have jet lag exhaustion and am doing heavy workouts each day.  Instead, I’ll try to just maintain a normal diet for a few weeks and see if any of the extra pounds shed easily.

The gym in our condo building is surprisingly busy.  Usually on nice summer weekend afternoons like this I have the place almost to myself, as people are presumably out enjoying the weather.  It does at least feel safer to have someone else around while bench-pressing on a Smith.

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So I’ve moved to the progression group for runners club from the foundation group and I kept up quite easily, in fact out ran most of the runners. It’s nice to feel good at this. I’ll stay at this level for a month or so and then I’ll progress to the other runs as well. I think if I can finish work early enough and get home in time (my commute is disgusting) then I’ll start going on other days as well. So far I’m only going to runners club days on Mondays which is my only day off. Loving it though. I’m not eating very well lately - getting lazy. Need to kick myself up the butt in that regard but running is going well!! 

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Weddings and constant barbeques do not do one's health well.....

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5k+ run today in the proper heat after a full day of work. Not feeling too bad about it - not feeling my best today so had to take a few breaks but cheating a little bit my pausing and resuming my run I’m averaging about 9.45min per mile. So feeling pretty good considering I could barely run half a mile at a snails pace when I first started running again. 

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Really good exercise again this week.  I did four gym sessions again, and increased my lifts on everything: either more weight or more reps.  I also added a light treadmill run after each workout to help burn some more of those excess calories. 

Unfortunately I also ate a full pint of Ben & Jerry’s ice cream for dessert both tonight and last night (a pint each night).  This is the kind of depths I sink to when I’m living by myself for a week.  It was delicious though.  I’ll try to rediscover some self discipline.

I have some work travel this week ahead so it will be difficult to do three workouts, never mind four.  But I’ll try to squeeze in at least one midweek somehow, and then I’ll definitely get two over the weekend.

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I've been going to the gym about 3-5 days a week for the past 6 months. It has really helped my depression and I've lost 35 pounds. Lately, I've noticed I'm starting to gain a lot of muscle back but I was wondering is there anything I can do to improve my muscle definition or tone? Or is it just a work in progress and I need patience? Otherwise, I need an app to track my body indicators, I've tried to find on Apknite but didn't help.

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Im in no way an expert, but if youre just six months in, you should probably focus on just building up your strength and consider the aesthetic aspect a work in progress.

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Been really sleepy this weekend and this morning. Not tired, just sleepy. I had one night with over 9 hours of sleep and still felt sleepy in the afternoon.

Woke up this morning to go to my workout and decided to sleep in instead. It's turning out to be a good decision so far since I'm having a pretty productive day so far. Still, I'll get back to my regular schedule, just needed this one day off.

@s4mmy Keep at it, tone and definition will come. Six months is only the beginning.

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9 hours ago, s4mmy said:

I've been going to the gym about 3-5 days a week for the past 6 months. It has really helped my depression and I've lost 35 pounds. Lately, I've noticed I'm starting to gain a lot of muscle back but I was wondering is there anything I can do to improve my muscle definition or tone? Or is it just a work in progress and I need patience? Otherwise, I need an app to track my body indicators, I've tried to find on Apknite but didn't help.

Congratulations on discipline and progress.  That's a lot of weight lost in just six months. 

Muscle mass comes from work load and sufficient food in-take (especially protein).  Muscle definition comes from low body fat, assuming some minimum level of muscle mass is there.

Be patient.  The main thing is to keep exercising well: do the right exercises with good form to the point of failure, and progressively increase the challenge.  Enjoy the process of exercising and getting healthier.  Aesthetic improvement will show up gradually.

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Between a baby in the house, working 3 jobs, playing on 2 softball teams, and gigging regularly in my band... my workout routine and eating habits have gone completely to shit.  Weighed myself this morning and I'm 30 lbs over my goal weight.  I've decided to change this.  Just had our last softball tournament, quit one of my jobs, and our last gig of the summer is on Friday.  I'm going to go for morning workouts at home before work; a mix of barre, HIIT, and bodyweight training; eat healthier & less going out; and cutting back alcohol significantly.  I'm trying it out as a 12-week program which should take me to ~Halloween.  Might add that gym membership after I get into a solid habit of getting up early to workout.

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Like many others I've let myself slip completely during vacations and regained about 3 of the 7 kg I lost this spring, but today I restart my journey to a fit body. I want to lose a total of 5 kg while maintaining my muscle mass, and I should be able to do it in about 10 weeks if I stick to 500 kcal deficit per day, hit the gym a lot and eat enough proteins. 

This time I'm doing one thing different: I'm weighing myself every day rather than once a week. The idea is that I will get reminded and encouraged more often and won't be as likely to cheat during the early part of the week. 

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Between the heat and work, I've only run twice in the last two weeks. Tonight I went out for my usual 5 miles to try to get back into the swing of it. Bit slow and I can feel a soreness in my right shin that concerns me, but overall comfortably under 4:50/km. Not too bad after a few weeks of little-no running. 

 

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Marathon in 4 days, and of course the tendonitis in my left knee has started playing up this week after an otherwise great several months training. Feel fitter than I ever have and my Garmin is telling me I have an 18min 5km in me (would be over a 1min PB, so I think that's probably a little on the ambitious side!). Anyway the couple runs I've done this week I've had a burning sensation in the knee for the first 10mins until warmed up, then after that it's been ok. Bloody hurts first thing in the morning walking into work though.

Went to the physio today and had the leg worked on, and it's feeling quite a bit better now. Nothing to gain fitness wise before the run on Sunday so just going to take it very easy until then, foam roll the crap out of it and hope it lasts the 42k. If it craps out I have a back up Marathon (Melbourne) in a couple months time, which should be enough time to get it sorted and get back in shape. Really, really don't want to have to do that though.

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Day 4 of getting up early for a bodyweight workout at home and back to tracking what I eat.  First time being sore in a while, but it feels pretty good.  Think I'm going to get a couple of kettlebells at home and start incorporating that into my workout.  

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