Diet/Exercise/Health/Wellness Support Thread

Parent Cafe
9521

<p>Played two sets, won 6-1, 6-0. Opponent was trying a new setup and he didn’t like it. I was using a new setup too (custom racquet mods) and it felt perfect. I forgot my knee braces but it turns out that I didn’t need them.</p>

<p>I’ve noticed that I’m not tired or sore after playing anymore. This probably means that the level of workout that I’m getting isn’t anywhere near as intense as it used to be. It may be that I need to play twice a week instead of once a week and maybe do more drilling. You exert more effort doing drills compared to playing matches.</p>

<p>Maybe I should go for a run tonight. BTW, I used to do this when I was lighter: tennis and running in the same day. It’s not that good an option when your knees are hurting from tennis to then run which was my state for a long time.</p>

9522

<p>ID- My DH wears (or maybe wore??) 33/32 pants. Want some that really don’t fit him quite right anymore? Sometimes he finds good deals at Costco!</p>

<p>LOL on the “curse” of not being that overweight! Its hard to lose those 12-15# and on a small female, it makes a huge difference.</p>

9523

<p>Woke up sore from my run yesterday, which I expected. Put in about half an hour of yoga today; I was going to do more but my quads started protesting. Oh well. Slow and steady.</p>

9524

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<p>Those look pretty much the same as the dress no-iron Dockers that retail for $70. Kohl’s sells them for $39.99. I still have three pair of 34s with the tags still on (like I say, this is getting ridiculous). So, I’ll just wait for the next 20% off sale weekend, take them back, and order the new size. Or, maybe I’ll get lucky and find a pair or two at Marshalls, but 33s are slim pickins’.</p>

<p>All the knock around casual khakis I loaded up on in 34s are getting a little baggy, but the next option is 32s and those are still in the “thermometer jeans” category I think. That style runs a little slimmer/hipper than the dressy ones that allow for a little more paunch.</p>

<p>Dress pants are still 34s. They fit perfectly now.</p>

9525

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<p>Yep. Definitely hard. You can lose 10% of your body fat and it’s just not that much weight loss. In many ways, I think that’s the range where I would focus on a workout plan that would get you ripped (in the context of our age groups, of course!) and let the weight take care of itself. When you are close to your target weight, shifts it the proportion of fat versus lean muscle make huge difference.</p>

9526

<p>83 degrees, not a cloud in the sky here this afternoon. I headed out for my second 5k walk/jog of the week. Hot, sweaty, panting like a dog. Pretty much like Tuesday, but it seemed a little easier.</p>

<p>I can’t believe that walking up the steep hills on this route is now the rest time on these little jaunts.</p>

9527

<p>Might be heading outside on the courts soon. I saw some nice tennis clothes at Sports Authority this morning. The prices were reasonable too (I was completely shocked - they have been overpriced for quite some time). Main need is a hat.</p>

9528

<p>idad, I did a combo walk/jog today as well. Skipped the track but jogged the flats and walked up the hills in my neighborhood. My thighs are burning. Went to Kohls first and treated myself to some new, highly attractive shorts. Close to 90 here today and humid.</p>

9529

<p>Did a double workout today. Hot yoga at 6am and a 3 mile progression run ( each mile faster) after work. I would have done the run tomorrow but I have an early morning flight.</p>

9530

<p>Dang, everyone was bustin’ it today!</p>

<p>**sabaray: ** My legs are getting the hang of this jogging nonsense. I’m not crippled up yet. But, my arms are killing me. Something in Spartacus yesterday gave my triceps a good working over. I’m not really sure what. Might have been the pushup position rows. I tried those with a pair of 20 pound DBs, which is not a big number to row, but it’s a big number to row from a pushup position. Might have been the TRX rows. I’m seeing nice gains with those, I do 12 really solid ones now, but 12 really solid TRX rows is enough to give the arms a pretty good workout.</p>

<p>I’m glad that there aren’t too many people around in the park when I’m doing these jogging intervals. I’m pretty sure they’d be calling for the defibrulator paddles for the ol’ geezer. An ol’ (formerly) fat guy hitting 100% heart rate is not a pretty sight, I’m sure, and I’m usualy making noises that sound about like a donkey – although my short shorts are really cute.</p>

<p>The killer is the final interval. To get in 2 minutes, I’ve got to start it before the top of the last “big hill”. So intead of cresting the hill and catching a breath before jogging, I’ve got to push the lap button and take off jogging up the last part of the grade, with a pretty high heart rate (80%) to start. My legs feel like cement on that one. It’s downhill after cresting the top, but the die is already cast.</p>

9531

<p>Sounds like you’re warming up for that 5K.</p>

<p>I went to the Y with my son thinking about doing something - instead I brought along a new data comm textbook that just arrived and read that while he ran. I was ravenous when I got back too and am ravenous this morning. Maybe there was more calorie burn from tennis yesterday than I thought. The joints feel fine though.</p>

<p>There are severe thunderstorm warnings up here in NH for today so it might be a little uncomfortable today. I’m hoping to get in a nice run during the day and maybe hit the weights.</p>

9532

<p>When I first got a heart rate monitor over a year ago, I came across an interesting study:</p>

<p><a href=“http://depts.washington.edu/cardweb/fellowship/NuclearCardiology/BasicNuc_StressArticles/Heart%20Rate%20recovery%20NEJM%201999.pdf[/url]”>http://depts.washington.edu/cardweb/fellowship/NuclearCardiology/BasicNuc_StressArticles/Heart%20Rate%20recovery%20NEJM%201999.pdf&lt;/a&gt;&lt;/p&gt;

<p>This was a massive study of some 2500 men and women, average age 57 years old. They had them all do a treadmill stress test to reach maximum heart rate and then measured how much their heart rate fell from that peak in 60 seconds after slowing to a 1.5 mph 2.5% grade recovery pace.</p>

<p>This gave them a very comprehensive look at what the norms of this population are in terms of heart rate recovery. </p>

<p>The median recovery was 17 beats per minute reduction in 60 seconds.
The worst 25% quartile had 12 bpm or worse recovery rates.
The best 25% quartile had 23 bpm or better recovery rates.
The top 20% quintile had 30 bpm or better recovery rates.</p>

<p>Here’s the kicker. They followed all of these subject for six years and found that this single measure had a strong correlation with dying. 19% of the people in the bottom 25% (recovery rates of 12 or worse) had died in the six years following the stress test. Ony 5% of the people with recovery rates above 12 bpm had died. Thus, being in the bottom quartile meant a four times greater risk of dying within six years. Even after they corrected for various risk factors, the risk correlation was still double.</p>

<p>When I first measured my 60 second recovery rate at the top of the big hill, panting like a dog, a year ago, it was 15 bpm. The good news is that I wasn’t in the imminent death category, which considering I had smoked for 38 years and was an ol’ fat guy, wasn’t as bad as it could have been. The bad news is that I was well below average. Not good.</p>

<p>One of the features of my new heart rate software is that it will automatically calculate my best heart rate recovery from each workout. I’ve had some really good tests over the past ten days, both with hard Airdyne intervals and with these damn walk/jog intervals that are consistently hitting 100% heart rate. My recovery rate intervals for walk/jog or Airdyne intervals of the past 10 days are:</p>

<p>28
30
31
30
27
28</p>

<p>In other words, a year of fat loss and exercise has increased my measured performance from below average, near the bottom quartile to solidly in the top quartile, if not the top quintile. That’ll put a smile on an ol’ (formerly) fat guy’s face! :)</p>

9533

<p>It’s 87 degrees and I was planning on running four miles indoors but I felt like doing some more modding after reading about what Djokovich is playing with. I read that his frame is 12.7 ounces with a swingweight of 370. 370 is a huge swingweight. My frames at stock specs are supposed to be 349 but it appears that they typically come in around 340. So I leaded up one of my frames to get to almost 370. To do that, I had to increase the static weight to 13.2 ounces so the thing feels like a club (the heaviest stock frame sold is 12.9 ounces). Swingweight is the best indicator of actual work while high static weight is more about protecting your arm and using more energy to just lug the thing around. So I’m going to hit for about an hour on a hot day and we’ll see how the experiment goes. I have the racquet that I modded yesterday to fall back on and my even lighter 12.9 ouncer). Should make for a good workout.</p>

9534

<p>OK, I give. What is modding??</p>

<p>BTW- I am down 4 lbs. Forgot to ask that the dressing be put on the side for today’s lunch salad (and I only ate about 1/2), but the friend I met for lunch is in a weds afternoon hiking group. I might join.</p>

9535

<p>Modding - typically adding lead tape or silicone to the tennis racquet to change the playing characteristics. BTW, I couldn’t even get the racquet moving at a 370 swingweight. I went back to yesterday’s racquet. We hit for 50 minutes - it was hot and very sunny. A decent workout, probably burned more calories than running four miles. You have to work a lot harder outside. The wind was blowing from the other end of the court towards me at about 15 mph so I had to put a lot of effort into my shots.</p>

9536

<p>jym, congrats. Doesn’t that feel great??</p>

9537

Yes,thanks VH, feels like a step in the right direction. 25% of goal met. Just have to really get my head in the game.

9538

<p>Modding = modifying</p>

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<p>jym626, congratulations on the four pounds! Salad dressings are one of my guilty pleasures. I make all of my own from scratch and I figure that calories invested in making mountains of lettuce into culinary treats are probably calories well spent. Last night, I made a variation on chicken caesar salad. I seasoned the chicken with homemade chili powder and then made a “spicy” caesar dressing with minced chipotle peppers instead of the usual anchovies and worcestershire sauce. Hmmmm. It was delicious.</p>

9539

<p>ID- You should write a cc cookbook!</p>

<p>I am off to go for a walk with DH.</p>

9540

<p>Oh, btw- I just dropped off some hand-me-down dress shoes from one of my DS’s for a friend’s son to wear to graduation. My friend’s mom was there, as they all were getting ready to head to graduation. I havent seen my friend’s mom in a while. He said to me “you look like you’ve lost weight”. :)</p>