Work Out Wednesday - Dude, Do you Even Lift? Confirming Health Benefits
Mates,
Months ago we talked about how to cobb together workouts during the shut down. I think unfortunately some (most?) gyms in the state are still closed - maybe good for virus but not good for continuing health in other areas.
This article I'm linking talks about some pretty expansive studies that show the benefits of strength work, not just cardio. The strength work can be body-weight stuff (push-ups, pull-ups, etc), it doesn't have to be iron.
Some of their findings are here:
The first is an analysis of the link between strength, muscle mass, and mortality, from a team at Indiana University using data from the National Health and Nutrition Examination Survey. The design was pretty straightforward: They assessed 4,440 adults ages 50 or up who had their strength and muscle mass assessed between 1999 and 2002. The researchers checked back in 2011 to see who had died.
For muscle mass, they used a DEXA scanner to determine that 23 percent of the subjects met one definition of “low muscle mass,” with total muscle in the arms and legs adding up to less than 43.5 pounds in men or 33 pounds in women. For strength, they used a device that measures maximum force of the knee extensors (the muscles that allow you to straighten your knee) and found that 19 percent of the subjects had low muscle strength.
The results, published in Medicine and Science in Sports and Exercise, found that those with low muscle strength were more than twice as likely to have died during the follow-up period than those with normal muscle strength. In contrast, having low muscle mass didn’t seem to matter as much.
Another study from the same article here:
Researchers in Australia analyzed data from 80,000 adults in England and Scotland who completed surveys about their physical activity patterns starting in the 1990s. The headline result was that those who reported doing any strength training were 23 percent less likely to die during the study period and 31 percent less likely to die of cancer.
Link to article here: https://getpocket.com/explore/item/to-delay-death-lift-weights?utm_source=pocket-newtab
Today's questions:
1. Are you doing any weight work these days, and if not, will you try to get to it if/when gyms in your area open up?
2. I have maintained for years that your muscles are the greatest producers of anti-bodies to fight infections/viruses. Maybe that's an old wives tale but I will say I have been blessed with pretty good health (despite my dough boy physique). What do you think is/are the most important keys to maintaining your health in the face of flu, or more seriously, C-19?
Stay well,
XM
Pushups is a great workout, hits multiple muscle groups. And there is so many variations
I currently lift 25 lbs of toddler in each arm throughout the day. When I need a change of pace I load 50 lbs of toddler into a wagon behind my bike and pedal that around. Really builds up the quads and hammies.
Also, if I ever hurt my back, I lay flat on my stomach as two toddlers jump continuously on my back and get all the kinks out. It works out pretty well.
Wrestling with the little ones is also a great workout. Good for negative resistance to make sure you do not drop them on their head too hard.
God bless you for reminding me of some fantastic memories. My daughter is married now. Many years ago, before I learned to take care of my back, she was my back buddy and would walk on my back and then lay on it and read to me. Good times.
Best of luck to you going forward.
There is quite a bit known concerning #2, you might want to check it out on the googles.
I have a home gym and my goal is to bang out 30 consecutive pull-ups. I got 20 back in April so I'm going to see where I'm at next time it's Back Day. I got a belt to add weight a couple months ago and that's made a huge difference, I think I can do it.
I have a chronic illness so I have to do an adapted workout, but I'm focusing on rebuilding core strength after I was able to step down from a medication I was on for the last five years. It made me fatigued all the time and it was extremely hard to do anything consistently. I've been at it for 2 weeks now and generally goes something like this:
- Flexibility stretches / foam roller given by a PT I saw after injuring my back years ago
- Bird Dog Crunches
- Trunk Stability (leg lifts on all fours)
- Low plank
- Spider Plank Crunches
- Pelvic Lifts
- Bicycle style kickouts
I've been progressively increasing the sets, then I try to balance with walking at least 1.5 miles a day, though I'm not super consistent with that.
In the first couple weeks I've noticed it already helping my posture and lowering overall back pain I had gotten from working remotely. Hoping it will help with the "quarantine fifteen" I apparently gained on multiple occasions.
This was a surprisingly helpful that I used:
https://www.lifehack.org/574369/core-exercises-for-beginners
I do at least an hour to an hour and a half of cardio 5-6 days a week, whether that's running or the elliptical, not including the 2.5 mile round trip walk to/from the gym. That being said, I don't lift anywhere near as often as I ought to.
I just find that its easier to distract myself while doing cardio, as I can flip something on the treadmill or elliptical TV, catch something like the news, sports, or old Office re-runs in the morning. Spent the last 2-3 weeks re-watching BoB and The Pacific. Hadn't seen any of The Pacific since it first came out ten years ago, so that's been a great way to kill time while exercising.
Gyms are open here in Atlanta, and I'm usually in there by 6:45-7 before most people get there.
- Yes, strength training is a top hobby of mine. I love it, just feels like it's what my body is made for; wish I knew that earlier in life instead of playing other sports. Gyms opened here end of May so I've been going once a week - far drive from my house otherwise I'd go more often. Doing body weight (including my kids laying on my shoulders during push ups!), dumbells, and resistance bands at home 2-3 more days per week. Didn't lose too many gainz during shutdown, hopefully some of the winter comps I was planning on competing in will still be on, otherwise I guess I'll just be that much stronger come next year.
- Make your body as inhospitable as possible for a virus. Eat well, get your macros right and get blood tested to see where your problem areas are, stay relatively fit, get enough GOOD sleep. The good sleep is key, I had sleep apnea and didn't realize how terrible my sleep was until I did something about it.
What did you do for your sleep apnea?
2 Things:
- Elevated the head of my bed by 5" so it's at a slight angle, that alone made more difference than I would've thought.
- Started using a CPAP machine. They help to varying degrees for different people, but for me within a few days I could tell a big difference.
Yeah, I have squats stands, a platform, barbell, trap bar, football bar, GHD, C2 (model C) rower, dip bar, pullup bar, dumbbells from 10 - 75, adjustable bench, 24 - 30 - 34 inch box for jumps, 55 lb kettlebell, ab wheel and 14# med ball in the garage, and two 20# weight vests. Pieced together, mostly from craigslist and Titan fitness over the years.
Workouts based on back squat, trap bar deadlift (old man style, with the raised handles), weighted glute ham raises, and power cleans for legs. Lots of weighted pullups and various rows for the back. Presses and dips for chest and shoulders.
I messed my shoulder up not too long ago. I use dumbbells to bench now, and I keep them with a neutral grip, and press the dumbbells together over the middle of my chest as I go up and down. Really eliminates a lot of the shoulder irritation.
Been lifting in my garage for a long time so Covid has actually improved my strength and conditioning due to extra time.
Happy lifting all!
I did karate 3-4 days per week until last winter. We dropped the class thinking we would get a fancy gym membership after the holidays, but that obviously didn't happen.
I've actually put on some muscle this year just from all of the home projects I've been doing, but I do need to start a more regular weight training program.
TMI to follow, so stop reading if you're squeamish about sex.
According to other married people my age, Mrs. Hatter and I significantly more sex than is typical (sometimes even with each other!). Like 2 to 4 times every day. So that's my main form of exercise.
Also, can anyone recommend a good joint health supplement? My hips hurt.
2 to 4 times A DAY???!!!
For about the last 20 years. Seems normal to me, but apparently it is not.
My wife and I have hallway sex. We pass by each other and say, "Go fuck yourself." Several times a day, in fact.
/rimshot (not that kind, you pervert)
"Your age"?!! Jesus man, Rinaldo, Depp, DiCaprio, Beckham, et. al. are jealous of that schedule.
I've been doing the Armstrong pull up program plus running 30-35 miles a week. Very efficient, works great.
The gym has been one of my few havens in life that has brought me joy. There is something about getting to the gym after a long day of work that brings me serenity. It is not just the exercise that relived my stress, it was the whole atmosphere.
The main thing that I did at the gym was play basketball. Played regularly 3 days a week with a group, and would always go up after work and shoot around solo when I got a court. I do not know why, but it brought me peace.
I truly miss that stuff. I've played outside a few times and plan on starting up again. As of now, I have primarily been running outside, and I cannot stand running lol. But, I am surprised at how much my conditioning has improved. I could barely run half a mile when this first started, and I am generally clearing 4 mile runs with minimal pauses.
I fully disagree with gyms being closed. I am absolutely not convinced that they are hotbeds of germs, but strip clubs and restaurants are havens of cleanliness.
A bit unfortunate for me. Normally I lift maybe 3 times a week. And I have a good home gym but since Covid, I have been on my bike so much, that my lifting has decreased to once per week. OTOH, I am putting about 150-200 miles per week on the bike so my cardio is doing great. I have lost some muscle mass however. I need to balance that out a bit better.
I really struggle without a gym and regular routine as I have no home setup. Does anyone have a good body weight series I could get back on track with?
lots of youtube stuff, but long before there was an interweb, we used to use a deck of cards. either doing push-ups or sit-ups, or alternating back and forth. whatever card you turn up, that's how many you do. aces = 11, not 1. no cheating.
Jeff Cavaliere has several, the guy knows his stuff he is a certified PT and the former head trainer of the New York Mets. Youtube search 'Athlean X,' he has all sorts of bodyweight exercises.
Quarantine started with just doing body weight exercises (push ups, burpees, situps, etc.), with a lot of focus on core/shoulder training (static handstand holds really do build muscle). Then I was lucky enough to get some weights from my gym during shutdown. I live in an apartment, so I would just lug everything to a parking space in the street and lift there, usually about 1-1.5 hours 3x/week. Cleans/front squats, ground press, deadlifts, push press, back squats, strict press, accessory work. Now that the gym is open again (as of Monday in MA), I hit my first session back at the gym - lifting with a mask on is quite a different experience.
Hey just dropping in to also say that you don't need access to a gym or even weights to build muscle and strength! I've completely changed my physique/strength levels through simple bodyweight training. Stick to compound exercises like push-ups, pull-ups, dips, squats and lunges, stay consistent (2-3 times a week) and you will build muscle.
Build muscle with this one simple trick. Gyms don’t want you to know!
/s
I like the insanity program so I’ve been doing that. I’ve done the whole program several times so now I developed my own routine to incorporate each workout so I don’t get bored of them. It’s a 10 day schedule:
Day 1: Cardio Plyometric Circuit & Insane Abs
Day 2: Max Cardio Circuit
Day 3: Cardio Power and Resistance & Insane Abs
Day 4: Cardio Recovery
Day 5: Max Interval Plyo
Day 6: Pure Cardio & Insane Abs
Day 7: Core Cardio and Balance
Day 8: Max Cardio Conditioning & Cardio Abs
Day 9: Max Interval Sports Training
Day 10: Max Recovery
Sooooooooo how insane are your abs at this point.
Well my wife who is 10x more attractive than me hasn’t left me yet so...
I was, then the gyms closed and being that we decided to build a house and live with my wife's parents until the house is complete (right before the pandemic hit) I've not had that option. We are planning to build a home gym in the new house so I can get back to it. In the meantime I've taken up cycling. I don't have the best knees so this is low impact but gives me a good workout.
Yes, back to a normal routine and hoping to stay. What's crazy to me is that at my gym for the passed two weeks the men's soap has been out. Anyways, asked the manager and he dumbfounded that I would be bothered. Shame on these fools.
Yeah, I agree that keeping your body healthy is key. Eating well, sleeping well as well as limiting stress are my basic keys. Easy to say but hard to do. My problem is good food and beer! Which is why I workout so hard.. Helps with my mental well being and is what I tell the wifey.
Stopped lifting because the gyms are closed and started running instead. It sucks and I hate it.
I think I saw this apparatus in the torture section during the Tower of London tour.
Seriously, very impressive. Did you know what weight your concrete plates would be before you created them or just eyeballed it?
Did some calculations using concrete density to get approximate volume I needed. Weighed wet in mold, then weighed again after it was cured and removed from mold and used a concrete polishing pad to get the weight where I wanted it.
I do a push-up for every point OSU scores against Don Brown's defense. I'm fairly humongous now.
But wouldn’t this make you depressed? And that could end up having a negative impact on your health...just sayin’
Hoping to give you a new personal best limit this year! #PrayforASeason.
extraordinary combination of humor and cruelty.
I’m surprised you aren’t dead.
Great topic!
I've always been a fan of bodyweight work, and love working out outdoors.
Usually hit my local park, they have a workout station there with everything I need, and there's usually no one there.
Pull-ups, dips, incline/decline push-ups, poles to work on my human flag, and every once in a while I bring my rings to set up on the bars.
Started in college and been at it for ten years. Offers plenty of resistance for me, especially when you can do variations to make the movements more difficult/more explosive.
For cardio it's long trail rides on my bike, and basketball with friends.
Main tip is find something you enjoy doing, and consistency becomes less of an issue.
I bought a Total Gym. I may not go back to the gym even when it opens.
The girl I am currently hitting on is an ex-Olympic athlete who owns a gym. Our spouses do not frequent said gym, so needless to say I have been doing considerable weight training during the lock down.
"Is this wrong? Should I not be doing this? Because I have to plead ignorance on this one." -- George Costanza
What a swell guy you are.
What a swell guy you are.
No working out other than being an active person, especially when out camping (hiking, carrying around generators, chopping wood, etc.)
Used to spend a ton of time in the gym when I was younger and I feel like my joints and back have suffered for it now. I had put on enough muscle back then that my knees hurt when I'd go up and down stairs, stuff like that, so there's clearly a point for me where too much muscle was undesirable. When I went back down in weight, it got much better. At my heaviest i was about 205 on a 5'10" frame.
Current activity level works just fine for me.
Kettlebells are the most versatile piece of equipment unless you are seriously lifting. I go towards functional strength. Lots of kettlebells, battlerope and mace swings for me. The turkish getup can get painful in a hurry.
Love this post. I am 52 and finally started taking care of my health two years ago. I do light dumbbells (up to 30 lbs) and body weight exercises at home, using routines I find on YouTube.
I still don’t have great muscle mass but I have gained some, and I did lose 16 lbs and have kept it off. A few thoughts:
- Focus on sustainability. Don’t go too intense at first or you will likely quit. Commit to something, anything, that you know you can keep doing
- Eat reasonably, exercise regularly. Forget calorie counting. Just use common sense. You don’t need to do extensive research to know that fast food is bad, doughnuts are not part of a healthy breakfast, limit processed sugar, etc
- Be as precise as you can about form for every movement. Athlean X has a ton of great vids on YouTube (Jeff Cavalier is a licensed physical therapist and works with pro athletes). Also, Calisthenic Movement is great for teaching fundamentals. Maybe you have already had training in this regard; I did not, and have found these helpful
For folks who have weight loss as a goal, cardio alone doesn't do it. Cardio without strength training will slow your metabolism. Running depletes leg muscles and they need to be rebuilt with strength resistance. This is what I learned in a college weight training class 20 years ago. New studies may disagree with that now. I'm an old fart and things change. Body weight resistance is adequate to repair the muscles torn down by cardio. Keep it simple., chest, back, and legs. 12-15 reps per set if your goal is weight loss. Becoming beastly requires a whole different approach.
My opinion (based on no science or training) is: exercise for strength, bone density, and health; to lose weight, eat less (or better, or both).
increased muscle mass increases metabolism and aids in weight loss.