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  1. #301
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    Quote Originally Posted by Neverna View Post
    I did some cycling today instead of running. 10.75 miles/17.2km in 45 minutes. Not a great distance but it worked up some sweat and it made for a nice a change.
    A decent exercise conduit.

    With consistency the fitness becomes easier.

    Cheers!


  2. #302
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    Quote Originally Posted by somtamslap View Post
    Quote Originally Posted by Chittychangchang
    During exercise it averages 125, sometimes i've taken it up to 165!
    Tish n' pish. You aren't trying hard enough

    Nice to know i've got plenty left in the tank if i need it.

    You must sweat buckets on your ride outs

    This table shows estimated target heart rates for different ages. Your maximum heart rate is about 220 minus your age.

    In the age category closest to yours, read across to find your target heart rate. Heart rate during moderately intense activities is about 50-69% of your maximum heart rate, whereas heart rate during hard physical activity is about 70% to less than 90% of the maximum heart rate.

    The figures are averages, so use them as general guidelines.

    Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
    20 years 100-170 beats per minute 200 beats per minute
    30 years 95-162 beats per minute 190 beats per minute
    35 years 93-157 beats per minute 185 beats per minute
    40 years 90-153 beats per minute 180 beats per minute
    45 years 88-149 beats per minute 175 beats per minute
    50 years 85-145 beats per minute 170 beats per minute
    55 years 83-140 beats per minute 165 beats per minute
    60 years 80-136 beats per minute 160 beats per minute
    65 years 78-132 beats per minute 155 beats per minute
    70 years 75-128 beats per minute 150 beats per minute

  3. #303
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    Quote Originally Posted by Chittychangchang View Post
    Quote Originally Posted by somtamslap View Post
    Quote Originally Posted by Chittychangchang
    During exercise it averages 125, sometimes i've taken it up to 165!
    Tish n' pish. You aren't trying hard enough

    Nice to know i've got plenty left in the tank if i need it.

    You must sweat buckets on your ride outs

    This table shows estimated target heart rates for different ages. Your maximum heart rate is about 220 minus your age.

    In the age category closest to yours, read across to find your target heart rate. Heart rate during moderately intense activities is about 50-69% of your maximum heart rate, whereas heart rate during hard physical activity is about 70% to less than 90% of the maximum heart rate.

    The figures are averages, so use them as general guidelines.

    Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
    20 years 100-170 beats per minute 200 beats per minute
    30 years 95-162 beats per minute 190 beats per minute
    35 years 93-157 beats per minute 185 beats per minute
    40 years 90-153 beats per minute 180 beats per minute
    45 years 88-149 beats per minute 175 beats per minute
    50 years 85-145 beats per minute 170 beats per minute
    55 years 83-140 beats per minute 165 beats per minute
    60 years 80-136 beats per minute 160 beats per minute
    65 years 78-132 beats per minute 155 beats per minute
    70 years 75-128 beats per minute 150 beats per minute
    I fear hitting 100% maximum heart rate incase i pop my clogs, although i've been close a few times during trampollining sessions

  4. #304
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    A black mark on the fitness regime has come in the form of 1.5 days on the beer during which I was booted out of Wetherspoons for being too pissed.

    I shall board my cycle on the morrow for a spot of flagellation.

  5. #305
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    Quote Originally Posted by somtamslap View Post
    A black mark on the fitness regime has come in the form of 1.5 days on the beer during which I was booted out of Wetherspoons for being too pissed.

    I shall board my cycle on the morrow for a spot of flagellation.
    That's what weekends are for!!

    So long as you have a healthy week, there's nothing wrong with having a couple of rest days.

    Works for me.

    5 weekday lunch times in the gym and weekends... give the liver some exercise.

  6. #306
    Being chased by sloths DJ Pat's Avatar
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    After 2wks of this higher protein, lower carbs, high fruit, fibre & veg diet my metabolism has speeded up to two toilet visits a day, occasionally three. A few protein shakes thrown in as well.

    Four of my six pack are now proudly showing, the bottom two will take another week or so to bloom but with 4wks til I set foot on that beach, all is going well indeed.

    Push ups, sit ups, pull ups are defining my upper body nicely. My old boxing physique is coming faster than I thought. No weights whatsoever.

    Damn, I'm a handsome man.

  7. #307
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    Keep up the good work! No pain. no gain.

    We should have post your body thread like them weightlifting forums.

    Before and after results.

  8. #308
    Thailand Expat AntRobertson's Avatar
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    Few too many creepy weirdos on here for that sort of thing.

  9. #309
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    Quote Originally Posted by DJ Pat
    Push ups, sit ups, pull ups are defining my upper body nicely. My old boxing physique is coming faster than I thought. No weights whatsoever.
    Are those the only body resistance exercises you do or did you just gives us some examples of your exercise regime? I just read your speed walking routine which definitely is a cardio exercise and good for the legs.

  10. #310
    Being chased by sloths DJ Pat's Avatar
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    Only body resisitance stuff, not pushing too hard either. Contray to popular belief straining with heavy weights until you drop is not the way to go. Weights freaks will tell you otherwise.

    Doing lower reps (ie.5-8) more often is far better than 20-30 reps and killing the muscles. Tearing muscle fibres requires longer rest periods of a few days.

    15 sits ups at a time, ten times a session makes 150, which is good enough for one day. Doing 50 sit ups at once is pointless because after 15 or 20 the muscles are already peaking. Doing any more won't make them any stronger, or look any better.

    One thing I had a problem with on my walk yesterday was doing my shoelaces too tight. Restricting blood flow to my toes. Had to adjust them about 3 times.
    Maybe tying them whilst in a bad mood was a factor.



    Lastly, I'll never show any pics..this is ain't bloody facebook

  11. #311
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    Just want to know if you have any rest days, how many and how significantly do they differ from the rest.

  12. #312
    Being chased by sloths DJ Pat's Avatar
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    Rest days are vital. That's when the muscles develop and the weight has a chance to fall off.
    Doing it every day doesn't give your body a chance to repair.

    The weights freaks will of course, tell you otherwise

  13. #313
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    Pretty general answer. Your schedule must include an avg. number of rest days per week, month, whatever.

  14. #314
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    80 miles on the bike in the wind and rain.

    Although I'm not convinced that long rides are conducive to healthy living. I've just partaken of a sausage sandwich and a choc-ice - for fucking pudding. And god help those pork pies in the fridge, they're next. And don't even get me started on that six-pack of Heineken - consider those bitches consumed.

  15. #315
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    You're a glutton














    ... for punishment.



    A 10km run for me yesterday. I felt OK all the way but my watch told me it was because I was running at a snail's pace. Fifty-two and a half minutes. Enjoyable.

  16. #316
    Thailand Expat AntRobertson's Avatar
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    Quote Originally Posted by somtamslap
    Although I'm not convinced that long rides are conducive to healthy living.
    I just meet a bunch of chaps doing a charity ride - CM to BKK - at the weekend.

    I'd conservatively estimate their collective BMI at something like 46,800.

  17. #317
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    Quote Originally Posted by DJ Pat View Post
    Rest days are vital. That's when the muscles develop and the weight has a chance to fall off.
    Doing it every day doesn't give your body a chance to repair.

    The weights freaks will of course, tell you otherwise
    After giving up weights in the Summer and strictly doing Calisthenics training, chronic injuries (agonising for 3 years) in the elbows, back and neck, cleared up in a matter of weeks.
    Nothing crazy so far: plenty of matt work (Push ups, planks etc), pull ups, squat variations, hanging knee/leg raises, dips and basic gymnastic rings training.

    Calisthenics is king.
    Last edited by Lukey1979; 08-02-2016 at 09:00 PM.

  18. #318
    Being chased by sloths DJ Pat's Avatar
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    5wks after I started, one week til the beach.
    Good diet and exercises similar to the above post plus light weights of 10 reps max. With the low carb diet the evening meal is the one where you can basically eat what you want, it should be the main meal of the day, obviously healthy of course. If possible, about 4hrs before bed

    With weights people make the mistake of pushing til their muscles are almost dead each time. Thats totally wrong, they don't grow well because they spend most of the time recovering, which is one reason many turn to steroids

    My punchbag training also paid off
    5wks ago I had no definition whatsoever, and was soft around middle. Slight man boobs developing too.

    Last edited by DJ Pat; 14-02-2016 at 06:57 AM.

  19. #319
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    ^ Looking good, Pat.


    Yesterday I did a 7 mile run in 58 minutes.

  20. #320
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    Another 7 mile run today in a little under 58 minutes. It's funny but I felt better in the second half than the first half.

  21. #321
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    I'm feeling very out of shape in comparison to you lot, way to go Pat hope I look that good when I get to your age
    Did a swim today, but I'm not active enough at the moment to make a difference.
    Got to up my game over the next couple of months just to get in better shape.
    It's nearly March and I've still got the xmas belly.
    Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!"

  22. #322
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    Did an 8k run in 45 mins in my new super-duper adidas running shoes. Using the gym and they refuse to put the air con on. After 5ks every stride is accompanied by a fucking tidal wave of sweat.

  23. #323
    Being chased by sloths DJ Pat's Avatar
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    5 1/2 weeks from no definition or shape at all



    Don't get me wrong, it's been fucking hard and painful, diet and workouts, speed walking 6-7 miles with cling film wrapped tight round the six pack area

    I'm on the beach in a week

  24. #324
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    Good read.

    I'm on the mat, stretch, resistance bands, hand grips and 2x2Litre milk containers as weights, = 4kg left, same right.

    Got a 4ft bench for flies etc, 10 reps of 2x2 Kg. left, same right.

    Exercycle (2nd hand, non electronic) 7 mins @ mid speed, then 3 mins hard.

    Then, 25 squats with weights, up to 38 kg now.

    Followed by 10 snatch and grabs, up to waist, then shoulder, then above head.

    Then weigh in.

    Then breakfast.

    Brisk walk 2 miles in 40 mins with hand grips, all the way, really pump O2 in CO2 out.

    Nasal respiration only, all the time.

    Resistance bands and hand grips any old time.

    Low carb, very little meat or eggs, some fish, lotsa nuts, veges (raw), fruit and soft cheese and yoghurt, vits and minerals and herbs.

    Whey powder and jelly for added protein.

    Days off, rest days?

    Sometimes.

    Muscle has memory, so you tend to head to your last optimum build, even after no training for ages.

    Muscles grow while you sleep, you don't need days off for that.

    I need to exercise daily, feels good.

    Hard full on workout, bench press etc, once a week, otherwise 20 mins stretching/resistance bands and yoga followed by 10 mins exercycle then squats and lifts for 10 mins followed after breakfast by a 2 -3 mile brisk walk with hand grips (40 mins) does me.

    Got room for a couple of good strong homebrew per day too.

  25. #325
    Thailand Expat AntRobertson's Avatar
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    Quote Originally Posted by DJ Pat View Post
    5 1/2 weeks from no definition or shape at all



    Don't get me wrong, it's been fucking hard and painful, diet and workouts, speed walking 6-7 miles with cling film wrapped tight round the six pack area

    I'm on the beach in a week
    ... So when are you going to post the 'After' pics?

    And what's the cling film for??

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