2018 Health and Fitness Thread

mjlinane said:
My HIIT varies - depending on mood. Generally kettlebell swings (30s on, 30s off) until I hate life. (I like kettlebells.) Sometimes bodyweight stuff (commando planks, burpees, etc.). Gave away my exercise bike but did the Tabata in the day.

Sauna is a pre-fab kit so should be place, quarter turn latches and plug in. I hope.

Unreliable is being exceptionally kind. Even most studies really need to be scrutinized carefully. Many are designed to get a specific answer. (I worked in medical device industry for a decade. But WE never did that. ;) ) N=1 is really the only way to be sure.
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Im still not real clear on what benefit there is to the sauna. I do it at the gym a couple times a week cause it feels good. Is there something to it beyond that?
 
jrock645 said:
Im still not real clear on what benefit there is to the sauna. I do it at the gym a couple times a week cause it feels good. Is there something to it beyond that?
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The main benefit to saunas are related to the detox process - getting the heavy metals out of your body. Less but still important are improved sleep quality (probably second only to diet in terms of improving health), weight loss, inflammation & pain reduction, killing of parasites (and, by some reports, cancer cells), reducing Alzheimer`s risk, etc. Note - as I`ve typed above, I don`t actually read medical studies so take with a large grain of salt. Am willing to be the guinea pig (N=1) though.

I have a EMF-less far infrared unit on the way. I will likely be constructing a near infrared one also because it has different effects and will only cost me <$100 (250W heat lamps from Lowe`s, clamp lights from Amazon, a small room and a space heater which I already have). Steam saunas are said to be less effective (notably by manufacturers of infrared saunas) because they are hot enough that you can`t stay in as long. Whether the length of time meets the MED (Minimum Effective Dose - the point where no further benefits are realized) is never mentioned.
 
After whining about not looking forward to yesterday`s Leg Day I did a few things differently (from planned) and OK, all good. I`ve learned that whenever I experience a genuine aversion to [whatever] it`s probably good to pay attention.

mjlinane- Heh heh, I liked that "KB swings until I hate life" :D My wife loves her kettlebell, that`s for sure (weird adjustable one...hey, whatever she likes..).

I actually kinda like(d) Burpees! But the push-up part of `em kills my one/vulnerable shoulder and without that part of it they`re not demanding enough.

Unreliable is being exceptionally kind...
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Heh heh, given how "Exercise, Diet, Health, and Fitness" threads can be on the internet I want to bend over backwards to not be an [Omniscient Jerk].

And yeah..Studies often, uhm...fulfill an agenda other than "determining the facts" ;)

RaydiantDetail- Hey, I like that folding squat rack! I`d expected something that`d be a huge PIA to actually use, but that looks great. I like that black oxide bar too, I`ve come to really *dislike* chromed ones as it eventually flakes off and chrome chips can be the devil.

jrock645- How`s this stuff going for *you* these days?
 
Diets- I`m constantly struck by how much...everything....many put into their diets! No, no, not criticizing at all! Just suspect that I`d never stay with something that involved. Well, OK..but it sounds involved to me.

I guess I just, well...mostly avoid [crappy] stuff and generally eat the right amount of decent stuff while drinking lots of water and megadosing Fish Oil (there he goes again with the Fish Oil!).

"Mostly avoid" = Denny`s Bfast on Friday, Hamburgers (plain) with chips and a soda on Saturday; Arby`s (not just two or three of `em) with chips and a soda on Sunday. No, I don`t greet Monday morning with discernible consequences from eating that [crap], lucky me :D

Fortunately, I just don`t like the common unhealthy fare, can barely even be in the same room with a lot of the most common stuff people eat (e.g., pizza). UNfortunately, I can`t force down stuff like kale, avocados, and a [boat] load of other stuff I oughta be eating.
 
mjlinane- What I know about saunas = "they`re not cold".

How hot does that thing get? To do some of the stuff you listed it must be pretty toasty!

Can you read books in one or would that, uhm...be a bad idea? I`d be kinda hard-pressed to just sit there unless I took up meditation or somesuch. The inner voice would be shouting "I have things to do!"

Hope the install goes as well as it seemingly oughta!
 
Far infrared gets into the 130-140F range but the main sweat inducing mechanism is through the infrared itself. Should get 40-60 min without (huge) distress. It penetrates deep into the body and is (theoretically) more effective at driving out the toxins than normal sweating. Can read, watch videos on your phone, whatever. Mine has a built-in stereo system with speakers.

Near infrared is (generally) less controlled and a bit lower in temp. You are using heat lamps (yes, like for burgers at McD) for crying out loud. Story goes the body has mechanisms that respond well to those wavelengths. Like I typed, for <$100, I`ll do the N=1.

Steam saunas are typically in the 180-190F range. Work with steam, after all. 10-20 min can be tough for the faint-hearted. (Ha! I crack myself up some times. ;) )

Theoretically, following a workout with any of these is extremely beneficial - more so than an ice bath.

Now cold/cryo- stress, that is a whole other thing I am exploring....
 
You guys ever see those movies where they take the brain/consciousness/etc of an older gentleman, then put it in some younger man`s body? There`s a few movies like that out there.

Anyway. As I`m reading the OP, I start thinking about those movies. And I start thinking, with me and Accumulator, it would be the very first time you take the "mind" of the young man, and put it in the older man`s body!



Alright, Accumulator....let`s see what I can do this year.

Body fat: High (no numbers here, sorry)
Weight: whoa. 182 this morning.

I did start the new year at 184.5

Goals? None yet.
 
mjlinane- Thanks for schooling me, very informative.


mjlinane said:
..Can read, watch videos on your phone, whatever...
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Heh heh..[INSERT quip about having a phone that does stuff like that ;) ]

Theoretically, following a workout with any of these is extremely beneficial - more so than an ice bath.
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That`s another thing I`ll never be doing...ice baths. I gather that some people find such measures beneficial though, so OK whatever works for ya...

Now cold/cryo- stress, that is a whole other thing I am exploring....
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Same "whatever works.." there.

Not at all being critical, just constantly surprised at the lengths people go to. Maybe because the, uhm...less in-shape...people I know IRL think that *I* am off-the-scale and IMO I hardly do any real hassling around with diet/exercise.

Actually, IMO I hardly spend any time at all exercising, and most of the "time in the weight room" is spent messing with the equipment and resting between sets. Meals? Over and done in a matter of minutes.
 
JustJesus- Heh heh, the older I get the "more in-shape" I seem to be, at least in the eyes of others :D

At least you`re down 2lbs so far. You and [she whose name I can`t pronounce] would have a challenge making the "healthy eating" thing your new normal though, huh?

Goals- How about "be in better shape a year from now". Some prefer specifics, I kinda lean towards the general at least as an overall perspective. "Quit ingesting [crap] regularly" might be another one. I`m simply amazed at the stuff people eat and drink all the time..."Do some form of physical activity at least every other day" comes to mind too.

Just don`t set the bar so high that it`s easy to fail.
 
Accumulator said:
That`s another thing I`ll never be doing...ice baths. I gather that some people find such measures beneficial though, so OK whatever works for ya...
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The cold stress story goes something like this: cold encourages development of mitochondria-rich BAT (Brown Adipose Tissue) fat as compared to the "normal", mitochondria-poor WAT (White Adipose Tissue) fat. Mitochondria are the energy centers of the cells and having more of them is good for you all the way around. So, as we must have fat for our body to function (structurally if nothing else), BAT is the way to go. Once you`ve had BAT... well, you know the rest. ;)

I am doing the cold shower thing on non-workout days - the cheapest way to try it. NOT FUN. Repeat - NOT FUN AT ALL. It is tough being an N=1 though and will persevere until I decide if is helpful to me. Or not. Kinda` hopin` for the latter.
 
JustJesus said:
.. I start thinking, with me and Accumulator, it would be the very first time you take the "mind" of the young man, and put it in the older man`s body!
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OK, can`t resist...you set this up!...Heh heh ..(thinking "Trading Places"/etc.) as long as I don`t have to do the same ;)

But OK, Let`s see...put me in your body...I figure I`d need about two years to be in optimal condition. Pretty close to "fulfill genetic potential" within that timeframe, without huge lifestyle interruption (that "spend your whole life being in-shape" stuff is [crap] IMO, gotta have a real life or it`ll be unsustainable).

Alright, Accumulator....let`s see what I can do this year.
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So, GAME ON! But let`s make it TWO years, not "this year". Be able to see your abs, every day, at that point. Even just a six-pack.
 
Accumulator said:
After whining about not looking forward to yesterday`s Leg Day I did a few things differently (from planned) and OK, all good. I`ve learned that whenever I experience a genuine aversion to [whatever] it`s probably good to pay attention.

mjlinane- Heh heh, I liked that "KB swings until I hate life" :D My wife loves her kettlebell, that`s for sure (weird adjustable one...hey, whatever she likes..).

I actually kinda like(d) Burpees! But the push-up part of `em kills my one/vulnerable shoulder and without that part of it they`re not demanding enough.

Heh heh, given how "Exercise, Diet, Health, and Fitness" threads can be on the internet I want to bend over backwards to not be an [Omniscient Jerk].

And yeah..Studies often, uhm...fulfill an agenda other than "determining the facts" ;)

RaydiantDetail- Hey, I like that folding squat rack! I`d expected something that`d be a huge PIA to actually use, but that looks great. I like that black oxide bar too, I`ve come to really *dislike* chromed ones as it eventually flakes off and chrome chips can be the devil.

jrock645- How`s this stuff going for *you* these days?
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It was a PITA to install myself thats for damn sure. Took me about 4 hours total and I had to do some McGuvering but it was worth it. It honestly only takes 1 min to set up and 1 min to fold away but I pretty much leave it out unless I have a car I am working on. Agreed on the chrome bars, exactly why I got the Black oxide bar for that specific reason. Also Rogue just makes killer products. Everything is just quality.

In terms of diet, I find the approach I have taken so far to be pretty simple to be honest and its more of a lifestyle change lol. Eat less than 30g of carbs, eat healthy fats, and eat lean proteins like fish, chicken and beef. The fish being wild, and the latter being grass fed. That to me makes a big difference is really the quality of what you intake vs. just the quantity. I also find it to be a simple "diet" to follow when eating out.
 
Pulled the trigger on the clamp lights for my DIY near infrared sauna this morning (being delivered today!! - liking the Prime trial) and will make the trip for the heat lamp bulbs tomorrow. In reading about red light therapy, seems I can kill two birds with one stone.

Let the experiment begin!!
 
Oh, and I look even goofier than normal wearing my deep amber/extreme blue-blocking glasses at work (indoors) and at home. As no one has asked me about it, I`m guessing unusual behavior from me is not terribly surprising to those who know me. ;)
 
mjlinane said:
.. I`m guessing unusual behavior from me is not terribly surprising to those who know me. ;)
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Heh heh, I could`ve posted that!

My wife wears those from time to time...and my Vuarnet shades s from the `80s blocked blue light pretty well, kinda freaky until I acclimated to it.

Raydiantdetail said:
It was a PITA to install myself thats for damn sure...
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I believe that!

Good on ya for going with wild fish/grass-fed beef...gotta admit we don`t. We genuinely like the taste of farm raised salmon better. Yeah, I know how awful it is :o But I`ll be pretty surprised if my choice of salmon is what does me in.
 
jrock645 said:
Cold and flu keeps gettin passed around. Getting over my 2nd bout since christmas.
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Feel better man! That stuff has been going around my work as well. I try to stay away from those folks I notice who are under the weather but wish they would just stay away from work. We all have the ability to work remotely here. It`s silly to act tough and come in when all you are doing is spreading it around.
 
Accumulator said:
At least you`re down 2lbs so far. You and [she whose name I can`t pronounce] would have a challenge making the "healthy eating" thing your new normal though, huh?

Goals- How about "be in better shape a year from now". Some prefer specifics, I kinda lean towards the general at least as an overall perspective. "Quit ingesting [crap] regularly" might be another one. I`m simply amazed at the stuff people eat and drink all the time..."Do some form of physical activity at least every other day" comes to mind too.
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Make it 3 lbs, as of this morning. As for "healthy eating," myself, nah. I`ve been eating mostly salads for lunch for about two years now. Since the switch, I went down about 15 lbs and have maintained that level for well over a year. [She whose name we can`t pronounce] is a different story. She`s a stress eater. Doesn`t help that at her job, her co-workers are always bringing junk food and leave stuff on her desk. We`ve been doing Blue Apron (and recently added Hello Fresh to the mix) for some time now. It`s also helped us eat better. The portions are better. Much more veggies that we take in. My mother would never have thought I would eat things like kale, mushrooms, onions, etc. YUK, but it`s not so bad with the recipes provided.

Goals: Those are so easy even I can do them!!


Accumulator said:
OK, can`t resist...you set this up!...Heh heh ..(thinking "Trading Places"/etc.) as long as I don`t have to do the same ;)

But OK, Let`s see...put me in your body...I figure I`d need about two years to be in optimal condition. Pretty close to "fulfill genetic potential" within that timeframe, without huge lifestyle interruption (that "spend your whole life being in-shape" stuff is [crap] IMO, gotta have a real life or it`ll be unsustainable).


So, GAME ON! But let`s make it TWO years, not "this year". Be able to see your abs, every day, at that point. Even just a six-pack.
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haha... YOU don`t have to do the same. No need to reverse what you`ve done thus far.

hmmm. Two years? That seems far more feasible than the headline I saw the other day, "Flat abs in just 24 days!" - 2 years, though seemingly a short time frame, does seem more realistic, though.

OK, then, Accumulator. GAME ON! Let`s see where we end up in two years :) And a six-pack will be even more than what I had in mind (a four-pack).

i`ll check in every now and then.
 
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