# The 2019 fitness and exercise thread **URL:** \ **Category:** Miscellaneous and Personal Stuff I Must Share\ **Created:** [January 6, 2019, 12:27am UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277 "2019-01-06T00:27:13Z")\ **Posts on this page:** 20\ **Page:** 2
**Author:** ![Ludovic](https://avatars.discourse-cdn.com/v4/letter/l/7ab992/32.png) [@Ludovic](https://boards.straightdope.com/u/Ludovic)\ **Post date:** [January 23, 2019, 12:52am UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/21 "2019-01-23T00:52:13Z")
> [@Clawdio](#): > > Last year I was treating it as a training day for my 100 mile race so I decided to stop after 12 hours (50 miles), this year I’ve made a promise to myself that I’m going to keep going until I miss a cutoff. That would be about my limit even at sea level at a level field. My only official ultra a few years ago, I did 50 miles in 12:30 but I had to wait far too many minutes waiting for a restroom to try to do number 2. in my favor also, a mile or so of the trail course was sand, which makes things a lot harder especially when you’re doing it a second time around. ---
**Author:** ![TroutMan](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/troutman/32/6721_2.png) [@TroutMan](https://boards.straightdope.com/u/TroutMan)\ **Post date:** [January 23, 2019, 1:23am UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/22 "2019-01-23T01:23:33Z")
> [@Sicks\_Ate](#): > > So my big goal this year is to do a trail ultramarathon. I decided on that back in the late summer, so I’ve been working very slowly to get in shape specifically for that. I have two races I have my eye on; a 50k at a race I have done the 25k at several times, and my “Cool Impossible”, a 100k. I figure at least I’ll manage the 50k, and that will either be my achievement for the year or it will be a training race for 100k. In a fit of insanity, I signed up for a 100K in September, then decided I better try a 50K first, so I’m signed up for that in May. I’ve run a couple road marathons and lots of trail half marathons, but nothing like this. I’m not sure what I was thinking. The 100K is a single-track trail along a beautiful river (uphill) for the entire distance, with 11K feet elevation total climb and 3500’ net climb. Which 100K do you have your eye on? ---
**Author:** ![snowthx](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/snowthx/32/10660_2.png) [@snowthx](https://boards.straightdope.com/u/snowthx)\ **Post date:** [January 23, 2019, 3:25am UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/23 "2019-01-23T03:25:34Z")
> [@running\_coach](#): > > [Excellent video](https://www.youtube.com/watch?v=Sw3r2lytys8) on why you shouldn’t press behind the neck. > You can damage the rotator cuff muscles. > Pressing to the front is fine. Thanks for that. I did not know. Will adjust routine. ---
**Author:** ![Clawdio](https://avatars.discourse-cdn.com/v4/letter/c/d07c76/32.png) [@Clawdio](https://boards.straightdope.com/u/Clawdio)\ **Post date:** [January 23, 2019, 3:47pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/24 "2019-01-23T15:47:23Z")
> [@Ludovic](#): > > That would be about my limit even at sea level at a level field. My only official ultra a few years ago, I did 50 miles in 12:30 but I had to wait far too many minutes waiting for a restroom to try to do number 2. in my favor also, a mile or so of the trail course was sand, which makes things a lot harder especially when you’re doing it a second time around. Sand is the worst, especially in an ultra! So hard to compare trail races, they all have their own unique challenges, and we all have our good and bad days, and unique strengths. but I’d say 12:30 was great for your first (or any) 50 mile! ---
**Author:** ![MichaelEmouse](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/michaelemouse/32/101_2.png) [@MichaelEmouse](https://boards.straightdope.com/u/MichaelEmouse)\ **Post date:** [January 28, 2019, 9:22pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/25 "2019-01-28T21:22:13Z")
On the effects of exercise on the circulatory system: I used to have blood stats that were 120/80 and 80-85bpm resting heart-rate. I thought it would be a huge undertaking to improve that, as in: maybe years from now it might be 10% lower. I did some strength and endurance training since the beginning of last June and it’s improved a lot, now I’m usually around 100-110/60-65 and my resting heart-rate is usually in the 55-65bpm range. That’s a lot more improvement than I was expecting. Diastolic pressure seems to have decreased more than systolic pressure. How come? Is there risk in getting my blood pressure and resting heart-rate lower still? I’ve heard about cyclists having issues with that but I figure it’s the side effects of performance-enhancing drugs. > [@running\_coach](#): > > Unless you’re doing high mileage or your weather is unusually hot, you don’t need to worry. Dilute the Gatorade to half strength. I typically fill my Camelback with calorie-free drink mix with a bit of salt and use salt in my food. I may do high mileage when summer’s back so around what mileage or temp do I need to start worrying? What’s good nutrition for early morning exercise, whether strength or endurance training? ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [January 29, 2019, 1:16am UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/26 "2019-01-29T01:16:48Z")
> [@MichaelEmouse](#): > > I may do high mileage when summer’s back so around what mileage or temp do I need to start worrying? > What’s good nutrition for early morning exercise, whether strength or endurance training? You’ll have to experiment. Carry water and/or train before sunrise/after sunset. I train fasted in the morning (lifting) simply because I don’t like food in my system too close to a workout. I generally prefer a couple of hours between eating and a workout. Moreso when I could still run than riding the handcycle. ---
**Author:** ![TroutMan](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/troutman/32/6721_2.png) [@TroutMan](https://boards.straightdope.com/u/TroutMan)\ **Post date:** [January 29, 2019, 1:26am UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/27 "2019-01-29T01:26:50Z")
> [@MichaelEmouse](#): > > What’s good nutrition for early morning exercise, whether strength or endurance training? I think it’s mostly what you need to get through the workout and what your body will tolerate. People are all over the map with that. Some can’t go without something for energy, some can’t go with anything in their stomach. I eat nothing for workouts of an hour or less. For longer runs, my standard is a yogurt/banana/peanut butter smoothie and a latte. Lots of people avoid dairy before exercise, but I have no issues with it. Try different things and see what works for you. ---
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [February 6, 2019, 3:35pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/28 "2019-02-06T15:35:11Z")
Rock-n-roll, just got an e-mail from the organizers of my goal 50K with an early-bird, previous registrant discount. $25 for a race?? Fuck yeah, I’m in. 7 months to go… ---
**Author:** ![Spiderman](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/spiderman/32/230_2.png) [@Spiderman](https://boards.straightdope.com/u/Spiderman)\ **Post date:** [February 6, 2019, 4:18pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/29 "2019-02-06T16:18:45Z")
> [@Sicks\_Ate](#): > > Rock-n-roll, just got an e-mail from the organizers of my goal 50K with an early-bird, previous registrant discount. $25 for a race?? Fuck yeah, I’m in. 7 months to go… A [Rock ‘n’ Roll](https://www.runrocknroll.com/) race, or just a saying? I didn’t think they did anything over a marathon. I’m waiting to hear on two lotteries myself. ---
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [February 6, 2019, 4:44pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/30 "2019-02-06T16:44:56Z")
> [@Spiderman](#): > > A [Rock ‘n’ Roll](https://www.runrocknroll.com/) race, or just a saying? I didn’t think they did anything over a marathon. > I’m waiting to hear on two lotteries myself. Oh! No, “rock-n-roll” like “Whoohoo!” I did not make it in to Dirty Kanza. And I’ve decided I’m pretty much done riding until I can figure out a way to afford a [Dirty Sixer](https://dirtysixer.com/) bike. Regular bikes just aren’t made for me and I’m tired of stressing about it. ---
**Author:** ![beowulff](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/beowulff/32/542_2.png) [@beowulff](https://boards.straightdope.com/u/beowulff)\ **Post date:** [February 6, 2019, 4:51pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/31 "2019-02-06T16:51:40Z")
Well, the Spartan Super is Sunday. I’m a little apprehensive. My back is bothering me, and some of the challenges require picking up and carrying heavy, awkward things (Atlas stone, anyone?). Wish me luck… ---
**Author:** ![TroutMan](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/troutman/32/6721_2.png) [@TroutMan](https://boards.straightdope.com/u/TroutMan)\ **Post date:** [February 6, 2019, 5:01pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/32 "2019-02-06T17:01:46Z")
You got this, **beowulff**. You laugh at mere stones. ---
**Author:** ![The\_wind\_of\_my\_soul](https://avatars.discourse-cdn.com/v4/letter/t/ecc23a/32.png) [@The\_wind\_of\_my\_soul](https://boards.straightdope.com/u/The_wind_of_my_soul)\ **Post date:** [February 6, 2019, 6:13pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/33 "2019-02-06T18:13:35Z")
> [@beowulff](#): > > Well, the Spartan Super is Sunday. > I’m a little apprehensive. My back is bothering me, and some of the challenges require picking up and carrying heavy, awkward things (Atlas stone, anyone?). > Wish me luck… You could always just do thirty burpees. ---
**Author:** ![beowulff](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/beowulff/32/542_2.png) [@beowulff](https://boards.straightdope.com/u/beowulff)\ **Post date:** [February 6, 2019, 6:42pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/34 "2019-02-06T18:42:12Z")
> [@The\_wind\_of\_my\_soul](#): > > You could always just do thirty burpees. _Burpeeeeesssssss. We hates them!_ ---
**Author:** ![Telemark](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/telemark/32/372_2.png) [@Telemark](https://boards.straightdope.com/u/Telemark)\ **Post date:** [February 6, 2019, 6:48pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/35 "2019-02-06T18:48:37Z")
Down 9 lbs since New Years, mainly by bringing my lunch to work and eating only what I bring in. It’s hard now because I’m surrounded by candy and snacks at the office - just say no! My goal is down 21 lbs total by April vacation (hiking in Utah) and down 31 lbs total by July vacation (hiking in the Alps). My current trajectory will hit those targets but I know it gets harder as more weight comes off. Running 2-3 times a week, trying to get my mileage back up. I should sign up for a trail 10K with my running club, that’s always good motivation. ---
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [February 6, 2019, 10:27pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/36 "2019-02-06T22:27:50Z")
> [@beowulff](#): > > Well, the Spartan Super is Sunday. > I’m a little apprehensive. My back is bothering me, and some of the challenges require picking up and carrying heavy, awkward things (Atlas stone, anyone?). > Wish me luck… > [@The\_wind\_of\_my\_soul](#): > > You could always just do thirty burpees. In your training/research leading up to the event, have you run across a lot of controversy regarding participants not doing their burpees? ---
**Author:** ![beowulff](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/beowulff/32/542_2.png) [@beowulff](https://boards.straightdope.com/u/beowulff)\ **Post date:** [February 6, 2019, 11:16pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/37 "2019-02-06T23:16:20Z")
> [@Sicks\_Ate](#): > > In your training/research leading up to the event, have you run across a lot of controversy regarding participants not doing their burpees? I ran in the Spartan (the Sprint) in 2017. There is “cheating” going on all over the place - people not doing burpees, skipping obstacles, not filling their buckets to the top (or carrying the bucket on their shoulder, which is against the rules). But, as far as I’m concerned, they are just cheating themselves. All the masses are doing is getting a “finisher” T-shirt and a nifty medal. I’m sure the elite competitors (where there is real money involved) are judged more strictly. ---
**Author:** ![MrLee](https://avatars.discourse-cdn.com/v4/letter/m/5f8ce5/32.png) [@MrLee](https://boards.straightdope.com/u/MrLee)\ **Post date:** [February 8, 2019, 6:18pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/38 "2019-02-08T18:18:33Z")
My goal in 2019 is simply _to be better at going to the gym_. (By way of introduction, I am genetically feeble, physically - while not sick or injured in any way, I come from a family of ectomorphs. My natural physical shape is ‘skinny with a bit of a belly’; not a good look.) In 2018 and 2017 I did the gym wrong… - I went sporadically - months on and months off - I spent far too long on the same old machines, and did not consume enough protein for proper ‘gainz’ (I have a naturally low appetite) - I drank far too much wine in the evenings, both on and off gym days - I over-trained for my age (38) sometimes, spending over an hour doing weight machines on every area then pounding the treadmill, and wondering why I felt like shit for days afterwards with not much to show for it - I wasted time and money on stupid snake-oil supplements So far in 2019 I have been much better: - I actually track my exercise and diet with a range of apps & movement trackers - I have protein after gym in the morning and again before bed - Creatine, multivitamins & fish oil - check; L-Theaphosphoramiclitate (etc.), nah - Go to the gym most days, rotating on a ‘top half’, ‘bottom half’, ‘cardio’ type deal. Am never there for more than 45 minutes. - Have levelled up to barbells and HIIT, leaving the old machines behind. How’s it going? Well, my having stuck to the same machines for too long is really showing now. Evidently, I had done a reasonable job of developing a limited range of musculature while not developing anything else surrounding it. A few cases in point - here is what happened after my attempts at doing free® weights exercises the first few times: - My first ever deadlift session - apart from when the trainer was showing me how to do them - was humbling to say the least. I struggled through a pathetic number of reps for 3 sets with 40kg (i.e. a 20kg bar + 2x10kg weights), and limped away feeling like I’d just been hit by a truck. All kinds of muscles I had no idea existed protested for several days afterwards, including in places as unlikely as my shoulder. - Bench-pressing on a Smith Machine, tried 25kg in total. Did not manage 3x10. Then went off to try preacher curls, and got a stabbing pain in my (other) shoulder before I could even do the first rep. Went home and felt sorry for myself. - First time on preacher curls it was the forearms that gave way before the biceps. Who’d a thunk it… - Squats - again on Smith Machine. 3x10 of 30kg. I was walking funny for days afterwards. Glutes were fine, it was the other muscles that I still-don’t-know-the-names-of that were giving me hell. So, even though I thought I was being responsible by choosing light weights at first, evidently I was still overdoing it. On the chest and leg press machines, for instance, I could work with _far_ heavier weights than with the above. I did already know on a factual level that free weights are a different game because of the range of muscles they train; I suppose I wasn’t quite prepared for how much that is the case. If I could go back and do it again, I’d skip the machines and go straight for the barbells and dumbbells… There are skinny female gym-goers in their late teens/early twenties who can comfortably squat far more than I can (I know, I have seen them - out of the corner of my eye, ahem…), it does feel a little like I am starting again right at the ground floor. When I do the upright row, for instance, _I just do it with the bar_. There is no-one in the weights area who is ever scrawnier than me (apart from the girls, who can still lift heavier). But, I am not despondent - this has been kind of an inevitable outcome, and it is already getting easier. Plus, in a few short weeks I have made more progress in terms of getting buff than I seriously did in a year of not-doing-it-properly (one advantage of having skinny arms is that ‘noob-gainz’ happen quickly). And HIIT is a waaay more efficient way of doing cardio, and quite exciting to boot. ---
**Author:** ![beowulff](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/beowulff/32/542_2.png) [@beowulff](https://boards.straightdope.com/u/beowulff)\ **Post date:** [February 8, 2019, 9:34pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/39 "2019-02-08T21:34:39Z")
**MrLee** - Good for you for upping your game! Don’t worry about the amount of weight - just do strict reps (good form, no swinging, full range of motion), and slowly try to increase your weights. Don’t try to do more than you can handle with good form. The strength will come… ---
**Author:** ![MrLee](https://avatars.discourse-cdn.com/v4/letter/m/5f8ce5/32.png) [@MrLee](https://boards.straightdope.com/u/MrLee)\ **Post date:** [February 9, 2019, 12:41pm UTC](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277/40 "2019-02-09T12:41:50Z")
Thank you, Beowulff! [Previous page](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277.md?page=1) [Next page](https://boards.straightdope.com/t/the-2019-fitness-and-exercise-thread/827277.md?page=3)