jogging and motivation thread

[WussRedXLi]

Just out 3 weeks ago.
Don't get the gummies. And they are on Amazon.

 

[WussRedXLi]

 

[hellhole]

good luck bro

 

[WussRedXLi]

 

[WussRedXLi]

I am starting 10g per day for myself.
Also starting this for my kid.

See if my parents interested or not.

10g = 35 cents for California Gold Nutrition Creatine.

 

[Ender]

maybe its the shoe then. doesn't feel cushy enough on the rocks. shall see what else is there.




Runna is a lot more aggressive in terms of the training. There was a lot more speed work in there.
However, there have since included a function for you to customize the weekly load, progression etc.
This makes it a lot more friendly for the user but it still has it own weakness.

Small things like i can't stop/pause the plan halfway. Also, it doesn't adapt the plan like TAO if there is any injures, doing a different workout etc. It doesn't care about your load incurred from doing other workout outside of your plan.

Thanks, very likely will switch to Runna next year, for economical reasons.

 

[WussRedXLi]

 

[WussRedXLi]

90 year olds. 8 weeks of heavy resistance training.
But of coz, as usual across all ages, mindset must be correct, and never give up or succumb to the usual script.

 

[rarenick]

90 year olds. 8 weeks of heavy resistance training.
But of coz, as usual across all ages, mindset must be correct, and never give up or succumb to the usual script.
https://imgur.com/qUm7q8D.jpg[/IMG]
https://imgur.com/QhaVV3L.jpg[/IMG]
https://imgur.com/CnKgrZ4.jpg[/IMG]

90 yrs old suddenly can do 8 weeks of heavy resistance training?

 

[WussRedXLi]

 

[WussRedXLi]

90 yrs old suddenly can do 8 weeks of heavy resistance training?

The study said one, but i think is a relative sense. n=10 only, but i think what the study wanted to prove is that even 90 years old can improve in muscle strength and size and that wheelchaired pax also can "stand up and walk" to a certain extent. If the doc allows and clears, i think 70-80 pax can do, which is what i am trying desperately to ask my parents to do with bands and whey and stuff, unfortunately most of the time the mindset defeatist attitude kicks in for such pple.

"Heavy" in the sense that it is not the type that we see in normal physio or typical fitness corner ones just twist and turn there.......but probably at least with some free weights / decent band work. My 94 yr old granny also did band work, but the band was like.....well, balloon type thin.
Not to say that the PTs are wrong, but really gotta progressively overload when one is still typically problem free lah.......and dont be overly limited coz of "safety" concerns.

1990 study. Was done in an elderly care home, ie frailest of the frail.

https://pubmed.ncbi.nlm.nih.gov/2342214/

Abstract​

Muscle dysfunction and associated mobility impairment, common among the frail elderly, increase the risk of falls, fractures, and functional dependency. We sought to characterize the muscle weakness of the very old and its reversibility through strength training. Ten frail, institutionalized volunteers aged 90 +/- 1 years undertook 8 weeks of high-intensity resistance training. Initially, quadriceps strength was correlated negatively with walking time (r = -.745). Fat-free mass (r = .732) and regional muscle mass (r = .752) were correlated positively with muscle strength. Strength gains averaged 174% +/- 31% (mean +/- SEM) in the 9 subjects who completed training. Midthigh muscle area increased 9.0% +/- 4.5%. Mean tandem gait speed improved 48% after training. We conclude that high-resistance weight training leads to significant gains in muscle strength, size, and functional mobility among frail residents of nursing homes up to 96 years of age.

 

[WussRedXLi]

Of coz everything is relative, we wouldnt expect 90 year olds gunning a 14-15 sec 100m or deadlifting 100kg.

But the idea is this.......by having the correct mindset and aiming high enough when you are younger, you then have enough buffer in your pocket.
Then even when you hit over 100, you are still not disabled....while normal pax start to experience functional disability after 70 for eg.

Not saying the graph is medically correct, but just for illustration.

Bonus

 

[rarenick]

Young people should have no excuse not to exercise. Haha

 

[WussRedXLi]

One comment said is pedestrian's fault, he saw the pedestrian was jawalking and the was green arrow for the driver. Unfortunately the driver would still be penalised.
Having low visibility also leaves driver to have little reaction time.

 

[rarenick]

How is this training plan? Good or not?

Monday (Evening) – Cycling

Tuesday (Office) – Strength Training
Dumbbell Rows
Twist Bar
Push-Ups
Deadlift – Squats – Overhead Press Compound

Wednesday (Evening) – Cycling

Thursday (Evening) – Stretching

Friday (Morning WFH) – Strength Training
Pull-Ups
Dips
Dumbbell Curls

Saturday (Morning) – 8km Jogging

Sunday (Morning) – Strength Training
Pull-Ups
Deadlift – Squats – Overhead Press Compound
Resistance Band (Chest, Rotators, Triceps)

 

[WussRedXLi]

Use AI for summary

 

[Ender]

Don't dare to mega dose. MY weight shot up tremendously after I started my 5g creatine regime. From a 62 to 65 kg fluctuating weight, now I am a 68to 69 kg. No change in diet and exercise load. I had never crossed 65kg in my entire life til Creatine. Going to be obese soon if I megadose LOL.. Also these added weight are detrimental to my running goals where I should aim for lowering body weight.

 

[WussRedXLi]

Don't dare to mega dose. MY weight shot up tremendously after I started my 5g creatine regime. From a 62 to 65 kg fluctuating weight, now I am a 68to 69 kg. No change in diet and exercise load. I had never crossed 65kg in my entire life til Creatine. Going to be obese soon if I megadose LOL.. Also these added weight are detrimental to my running goals where I should aim for lowering body weight.

For 5g daily and around 60-65kg range, i think plus 1-1.5kg is for sure one, that's my experience. Water weight. Other youtubers also reported similar figures, so not isolated egs.
But yours seems quite a bit, easily 3kg i think cannot siam. Interesting......not sure what happened but as usual i guess outlier figs are always possible.

For sure the weight is detrimental for running, + more than 3kg no joke. 1kg still ok. For cycling (climbing) also.....but luckily the vast majority of cyclists here not really into climbing. heh.


I did 10g a few days liao, i think for sure fart quite a bit........ see if this goes away as my intestines get use to it or not. If not then bo bian, 2 x 5g a day lor.

 

[WussRedXLi]

How is this training plan? Good or not?

Monday (Evening) – Cycling

Tuesday (Office) – Strength Training
Dumbbell Rows
Twist Bar
Push-Ups
Deadlift – Squats – Overhead Press Compound

Wednesday (Evening) – Cycling

Thursday (Evening) – Stretching

Friday (Morning WFH) – Strength Training
Pull-Ups
Dips
Dumbbell Curls

Saturday (Morning) – 8km Jogging

Sunday (Morning) – Strength Training
Pull-Ups
Deadlift – Squats – Overhead Press Compound
Resistance Band (Chest, Rotators, Triceps)

Very healthy, lots of aerobic/cardio and strength. Also can be called performance based liao esp if the running/cycling includes VO2max intervals (esp if you are screened medically and cleared).
Just make sure nutrition + recovery focussed can liao, the latter just focus on decent sleep hygiene is best bang for your buck for the most mileage.


One more school of thought, you can train the fast twitch + motor units (motor neurons + fast twitch fibres and maybe a bit of intermediate twitch 2A fibres). Also trains the neuro pathway.
For running, add some sprint interval training, short ones 50m can liao, prehab with the usual PF, AT strengthening and maybe first few weeks just do 2 sprints per session, later then 3, then 4. No need to do too many. Really neuro work plus some benefits like RE, running form etc.

For strength/cali/etc, concentric motion just burst up, eccentric take 3-4 seconds. Enough liao.
Explosive stuff, like clapping push ups, or just burst type half reps 2 reps per second.......dont just do fully controlled slow ones with weights/resistance bands (we aint bodybuilders or aiming to be one).
Or basically plyometric type movements........
I am sure the impact and stuff adds to bone density as well, not only lower body but upper body as well. eg clapping push ups sure toughens the wrist and maybe clavicle collarbone and humerus, albeit slowly.....though am sure it would compound and add on over years of training + good nutrition.


His channel a bit controversial, not all would agree with him, but i think a good % he says makes sense.
Dont have to do those siao lang 1m type box jumps, but single leg pogo hops (bent knees for hitting more soleus part of the calfs if you want the best for running) would already do wonders for running....even though it's "just" basic plyo.