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Apsalar 
Forum Senior Member
Joined: June 06 2006
Location: gansu
Status: Offline
Points: 2888
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 Posted: June 18 2011 at 03:47 |
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Have not done lifting in ages, was putting on too much weight, so I've found a happy medium with circuits. Most I ever got up to was about 140kg (was 62kg at the time) that was for 4 reps, well 3 'n' a half, there's some great footage somewhere of my failing on the last one, it all happened in slow motion, a bit scary.
Yeah, you always hear contradicting views on how deep you should squat. If your doing gym in light of improving your running, going deeper much deeper than 90 or the horizontal doesn't reap too much specific benefit, the range you are strengthening is never going to be used in the motion of running. The sprinters and jumpers I know, mainly do only 1/4 squats as they need explosive power through those ranges, but that's not really applicable to people here. Single leg stuff can be fun.
Mainly done some riding this week, love the freedom and carelessness.
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progkidjoel
Prog Reviewer
Joined: March 02 2009
Location: Australia
Status: Offline
Points: 19643
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Posted: June 18 2011 at 06:18 |
@Mike: I generally do HIIT running to help me get back in shape quickly when/if I have a few weeks off running. On the subject of strength training increasing endurance muscle, I have noticed that my legs get tired a lot less quickly since I started lifting, which is good. I really need to read into some more fitness stuff.
Yeah, I have read that going past a certain point in squats doesn't apply any aesthetically or functionally necessary muscles.
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Mr ProgFreak
Forum Senior Member
Joined: November 08 2008
Location: Sweden
Status: Offline
Points: 5195
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Posted: June 18 2011 at 08:01 |
^ When it comes to squats every inch counts - when you go past parallel, even if you only go 2-3 inches lower than you used to, it will be a much harder exercise. I don't think you absolutely have to go as deep as you can, but IMO everyone should go at least a little bit past parallel.
If you want to know more about Body by Science you can also watch this presentation:
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progkidjoel
Prog Reviewer
Joined: March 02 2009
Location: Australia
Status: Offline
Points: 19643
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Posted: June 20 2011 at 02:39 |
I tried squatting lower than normal today, and it definitely was a lot harder than just past parallel. Think I might keep it up. Also, tried doing Overhead Squats with 40 kilos and my core really wasn't up to it. I also found balancing pretty tedious. Might try them again though.
And for the next few weeks I'm gonna be taking it easy, had a pounding headache + pressure in my ears/head all day and am getting a sore throat. I'm also super-prone to sinus infections so I don't want to end up with another one.
Also, I think I'll watch that presentation tomorrow, looks very interesting from the first few minutes.
Edited by progkidjoel - June 20 2011 at 02:41
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Mr ProgFreak
Forum Senior Member
Joined: November 08 2008
Location: Sweden
Status: Offline
Points: 5195
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Posted: June 20 2011 at 10:55 |
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^ You definitely need to start practicing overhead squats with a weightless stick (even a bare olympic bar is still 20kg - way too much).
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Mellotron Storm
Prog Reviewer
Joined: August 27 2006
Location: The Beach
Status: Offline
Points: 14050
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Posted: June 20 2011 at 10:58 |
Hey guys ! I've been running for around 10 years now although i took about 10 months off last year which was my first long extended break.Previous to that the longest break i took was 3 months when i cracked some ribs snowboarding.Anyway i've never run to music before but yesterday i got my first I-Pod.Woohoo !
My question is do you guys find that energetic music is the way to go or does ity really matter as long as it's good? I'm going to experiment anyway but was curious what you guys listen to and your thoughts on listening to say spacey music while running.
Thanks
John
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"The wind is slowly tearing her apart"
"Sad Rain" ANEKDOTEN
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progkidjoel
Prog Reviewer
Joined: March 02 2009
Location: Australia
Status: Offline
Points: 19643
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Posted: June 21 2011 at 02:45 |
As I've mentioned in a few threads, I'll generally listen to slow/non-rhythmic stuff for running. Usually either ambient stuff or post-rock. It's really up to personal preference, but I find it hard to focus on running with a focussed beat or anything like that. For lifting I'll generally put on hardcore or metal of some sort.
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JJLehto
Prog Reviewer
Joined: April 05 2006
Location: Tallahassee, FL
Status: Offline
Points: 34550
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Posted: June 21 2011 at 02:47 |
Honestly, anything works. I've used post rock, death metal, pink floyd, sepultura. Like most things in my life, I just need it there more than what it is  I've been in a bad way with running but tomorrow (erm today) is the longest day of the year! Shall be my motivation to get back in good habits again..start the summer off well. Also, may be good to be outside for a while. Between cramming, examing, and just life my mind is a tornado right now...
Edited by JJLehto - June 21 2011 at 02:48
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Mellotron Storm
Prog Reviewer
Joined: August 27 2006
Location: The Beach
Status: Offline
Points: 14050
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Posted: June 21 2011 at 14:01 |
 progkidjoel wrote:
As I've mentioned in a few threads, I'll generally listen to slow/non-rhythmic stuff for running. Usually either ambient stuff or post-rock. It's really up to personal preference, but I find it hard to focus on running with a focussed beat or anything like that.
For lifting I'll generally put on hardcore or metal of some sort. |
That's interesting. It does appeal to me, the thought of running with spacey music filling my head. I'll try some different styles for fun anyway.Thanks for that.
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"The wind is slowly tearing her apart"
"Sad Rain" ANEKDOTEN
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Mellotron Storm
Prog Reviewer
Joined: August 27 2006
Location: The Beach
Status: Offline
Points: 14050
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Posted: June 21 2011 at 14:06 |
JJLehto wrote:
Honestly, anything works. I've used post rock, death metal, pink floyd, sepultura.
Like most things in my life, I just need it there more than what it is
I've been in a bad way with running but tomorrow (erm today) is the longest day of the year! Shall be my motivation to get back in good habits again..start the summer off well.
Also, may be good to be outside for a while. Between cramming, examing, and just life my mind is a tornado right now...
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Thanks for the info. Maybe i'll just put the I-Pod on random and see how it goes.I just have to get some music on it first.
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"The wind is slowly tearing her apart"
"Sad Rain" ANEKDOTEN
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The Truth
Collaborator
Honorary Collaborator
Joined: April 19 2009
Location: Kansas
Status: Offline
Points: 21795
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Posted: June 22 2011 at 01:24 |
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Post rock is definitely great running music, it just really helps the mind and body become one which while running is great thing to happen.
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Mr ProgFreak
Forum Senior Member
Joined: November 08 2008
Location: Sweden
Status: Offline
Points: 5195
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Posted: June 22 2011 at 03:13 |
Does anyone know some Tabata tracks in a prog/metal style? Maybe I'll make some myself.
For those who are unfamiliar with Tabata: It's interval training with 20/10 second intervals, meaning that you have bursts of intensity that last 20 seconds, and pauses of 10 seconds in between. Typically you do about 6-8 intervals in a session, so what we need is a track that's about 4 minutes long.
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Mellotron Storm
Prog Reviewer
Joined: August 27 2006
Location: The Beach
Status: Offline
Points: 14050
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Posted: June 22 2011 at 13:49 |
The Truth wrote:
Post rock is definitely great running music, it just really helps the mind and body become one which while running is great thing to happen. |
That sounds like a plan. Hey your girlfriend looks like a runner,do mind if i borrow her? 
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"The wind is slowly tearing her apart"
"Sad Rain" ANEKDOTEN
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Negoba
Prog Reviewer
Joined: July 24 2008
Location: Big Muddy
Status: Offline
Points: 5210
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Posted: June 22 2011 at 14:22 |
Mr ProgFreak wrote:
"I don't lift anymore - I'm married"
So in your opinion squats are for single guys, and cardio is for married people? Or to be more precise and less polemic: Squats are for putting on muscle, while cardio is for improving general health. Well, I think you're seriously mistaken.
In essence they point out that you can't separate cardio-vascular benefits from muscular adaption - and that proper strength training is preferable to cardio workouts because it gives you the cardio-vascular benefits without the drawbacks (overuse injuries, elevated cortisol, takes a lot of time) and in addition you increase or at least maintain your muscle mass. Especially in middle-aged/elderly people health is correlated with muscle mass, and strength training is what preserves muscle, not cardio. |
My point had two parts - A) Weight training for skinny males like me was about aesthetics. Back when I was doing it, my natural aerobic capacity was great. I was a swimmer and could go 5km at a moderate pace without much fatigue. That's long gone, and where fitness would most apply in my life right now is in endurance for normal activities. B) I don't have alot of time so I go for what has the most bang for it's buck.
Now I realize that there is no pure cardio or pure weight training exercise. Everything involves both. And to really maximize your fitness (whatever that means) you have to do both, and should be doing significant stretching as well. Having done all three as my primary form of exercise at different times, I am certain that power yoga builds some muscle but not as much as weight training, weight training extends your running distance but only to a point, etc. etc.
I'm skeptical about your claims for weight training, but I need to look it up as it's been awhile since I saw where the state of the field was. I'll be back after some reading.
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You are quite a fine person, and I am very fond of you. But you are only quite a little fellow, in a wide world, after all.
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The Truth
Collaborator
Honorary Collaborator
Joined: April 19 2009
Location: Kansas
Status: Offline
Points: 21795
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Posted: June 22 2011 at 14:26 |
Of course not.
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Mr ProgFreak
Forum Senior Member
Joined: November 08 2008
Location: Sweden
Status: Offline
Points: 5195
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Posted: June 25 2011 at 08:47 |
Negoba wrote:
Mr ProgFreak wrote:
"I don't lift anymore - I'm married"
So in your opinion squats are for single guys, and cardio is for married people? Or to be more precise and less polemic: Squats are for putting on muscle, while cardio is for improving general health. Well, I think you're seriously mistaken.
In essence they point out that you can't separate cardio-vascular benefits from muscular adaption - and that proper strength training is preferable to cardio workouts because it gives you the cardio-vascular benefits without the drawbacks (overuse injuries, elevated cortisol, takes a lot of time) and in addition you increase or at least maintain your muscle mass. Especially in middle-aged/elderly people health is correlated with muscle mass, and strength training is what preserves muscle, not cardio. |
My point had two parts - A) Weight training for skinny males like me was about aesthetics. Back when I was doing it, my natural aerobic capacity was great. I was a swimmer and could go 5km at a moderate pace without much fatigue. That's long gone, and where fitness would most apply in my life right now is in endurance for normal activities. B) I don't have alot of time so I go for what has the most bang for it's buck.
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HIT is what you're searching for - especially considering the "bang for buck" factor, and in this case "buck" means "time". It will improve your strength and at the same time your general fitness. By training your muscles at that level of intensity, the mitochondria will work at peak performance (anaerobic activity maxes them out), and your muscles will produce all the adaptations (e.g. upregulating enzymes) that you need for endurance activities. That's - like I said above - why interval training is effective for increasing endurance even though it is an extremely anaerobic activity. To the point, it's because these adaptations happen largely in the muscles involved - not in your heart or lungs.
Negoba wrote:
Now I realize that there is no pure cardio or pure weight training exercise. Everything involves both. And to really maximize your fitness (whatever that means) you have to do both, and should be doing significant stretching as well. Having done all three as my primary form of exercise at different times, I am certain that power yoga builds some muscle but not as much as weight training, weight training extends your running distance but only to a point, etc. etc.
I'm skeptical about your claims for weight training, but I need to look it up as it's been awhile since I saw where the state of the field was. I'll be back after some reading. |
They're not exactly my claims ... it's the general principle of HIT (high intensity training), and - by extension - HIIT (high intensity interval training).
Especially in the fields of nutrition and exercise there are many conflicting opinions and little concrete evidence. Body by Science for example cites a number of studies which show that in strength training one set per exercise can be just as effective as multiple sets - but there are other studies which show the opposite. You then have to look at those studies in greater detail - who were the participants, which exercises were used, what level of intensity, how much rest in between workouts, duration of the study etc..
Drew Baye summarized the proper approach well: Test it yourself - do your workouts, keep accurate records of your progress, and if you're not stronger with each workout, make some changes. In a nutshell, your workouts need to be as intense as possible - one set to muscular failure per exercise, and only a handful of exercises per workout. If you really increase the intensity like that, you'll only be able to handle about 20 minutes of exercise per workout, and it will take your body at least a couple of days to produce the proper adaptation. So while intensity always needs to be kept as high as possible, you have volume and frequency to tweak. No progress? Try less volume, and/or more recovery days.
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KoS
Forum Senior Member
Joined: May 17 2005
Location: Los Angeles
Status: Offline
Points: 16310
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Posted: July 02 2011 at 18:32 |
had my first run in a long while. was about 2 miles.
I listed to Underworld, the steady beats helped.
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VanderGraafKommandöh
Prog Reviewer
Joined: July 04 2005
Location: Malaria
Status: Offline
Points: 89372
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Posted: July 03 2011 at 14:54 |
You live there? Wow. You should get out more, Siam. 
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The Truth
Collaborator
Honorary Collaborator
Joined: April 19 2009
Location: Kansas
Status: Offline
Points: 21795
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Posted: July 09 2011 at 12:42 |
I can't get over these knee problems. Simple as that. I used to be such an avid runner but now I can't even walk around after a run. It's terrible to have this happen to me.  I'm going three measly miles tonight. If it goes bad, I'm going to lay down and cry.
Edited by The Truth - July 09 2011 at 12:45
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Apsalar
Forum Senior Member
Joined: June 06 2006
Location: gansu
Status: Offline
Points: 2888
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Posted: July 11 2011 at 03:55 |
@ The Truth, that sucks, do you know what is wrong? Can it be fixed? Finally out of sh*tty old Canberra (as of last week) and went for three laps around the lake today. Laps are approx 4.3k. 
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