Michael, In the past I've specifically trained for specific atheletic endeavors such as technical rock and ice climbing, marathon running, and olympic-style weightlifting. In those days, training occurred at a high intensity, often for hours on end, daily. In technical climbing and the sport of weightlifting, technique is supremely important, so a fairly high volume of training was required (in olympic-style weightlifting, there were a few years of 3 workouts/day, 5 days/week with no single session lasting more than an hour). Marathon training was done at fairly high volume, too, but more for "psychological hardening" than for cardiorespiratory or musculoskeletal development. Training like this, though, is not about being healthy--it's about sports performance.
For health and general conditioning these days, I naturally cleave to something similar to Sisson's prescription. Mostly, I "play" for fitness. I still use principles of olympic-style weightlifting in my strengthening (I think the snatch and the clean & jerk are fun lifts and are very applicable across a wide variety of athletic applications), I ride a fixed gear for my cardiovascular development because this naturally entails interval training, I probably rest between workouts more than I should :) and I rarely, if ever, do the same exercises twice in any given week. With respect to things like body fat percentages and the like, I recall a study (I don't have the article in front of me at the moment) which looked at 5 body fat of elite level male and female sprinters, middle-distance runners, and marathoners. Marathon runners (male) had % body fat around 11-13%, sprinters around 4% and middle distance runners were in the 6-10% range. The numbers for females were similarly distributed. If anyone would like the citation for the study, let me know and I'll dig that out when I get home. . . I hope this helps. . . Cheers! lyle -- lyle f bogart dpt 156 bradford rd wiscasset, me 04578 207.882.6494 206.794.6937 On 9 October 2012 06:29, Michael Hechmer <mhech...@gmail.com> wrote: > Thanks Charlie. I haven't read Grant's book, perhaps because after so > many years with the Reader I felt I didn't need to. Maybe I was wrong > about that. > > I hadn't intended to reignite a debate about diet. I understand that some > people seem to do pretty well on a fairly high grain/ hi carb diet. In > fact all the members of my family do. I do not, which creates a problem & > a conflict. I believe I am in the real majority, even if it doesn't feel > like it at family gatherings! > > Actually I was more intrigued by Sisson's specific exercise > recommendations and how they translate for people on this list. He > suggests: > > 1. Doing lots of low intensity activity > 2. Doing hi cardio for only 10-30 minutes a week. He refers to this as > sprinting. > 3. Lift heavy things, mostly your own body, for only 10-20 minutes twice > a week. > 4. Get lots of sunshine and sleep. > > These make a lot of sense to me, although when I was younger ( and > apparently had a higher testosterone level) I felt the desire to go harder > or longer more often. I haven't found anything in his writing on > stretching, which I think is essential. As I age I feel more and more need > for a regular yoga routine to keep my body functioning. > > These suggestions do seem to dovetail with GPs but I suspect many of us > don't practice them consistently. Personally, except when I'm on the > tandem, I have a hard time cycling at a moderate pace, or perhaps I should > say moderate level of exertion and I find most club rides now require > higher levels of output for 3-4 hours than these guidelines would support. > I for one have never been able to sustain any weight training program - > way too boring - but a 20 minute routine sounds more sustainable than an > hour on weight machines at the gym. > > I also have a broader philosophical question about exercise programs, but > will put that off to a separate post some time. > > Michael > > > > On Monday, October 8, 2012 9:06:51 PM UTC-4, charlie wrote: >> >> Forget the running unless you are doing short intense interval >> sprints......better to lift weights if you want to lose fat. Perhaps a read >> of Grants latest book will school you all on the subject. It really is a >> good book and he touches in a basic way the principles for losing fat and >> proper exercise to help that along and finally its not just about losing >> fat but rather controlling ones blood sugar levels that is the important >> part of eating low carb i.e. animal protein, eggs, saturated fats i.e. >> coconut oil, fish oil, animal fat (olive oil eaten cold) large amounts of >> leafy greens, some nuts & berries and limited fruit. And Jim.....thanks, >> you related it well..... "if you aren't fat it doesn't apply to >> you".......so only fat people or those battling fat loss, diabetes, or any >> other inflammatory condition may comment from now on.....If you are a >> leaned out super stud with no health problems due to your diet you may rest >> on the knowledge that you are invincible.... ; ) >> >> On Monday, October 8, 2012 8:34:54 AM UTC-7, Leslie wrote: >>> >>> Once upon a time, 20 years ago, I was a skinny 6', 145lb Marine... But >>> after learning how to eat everything I could get my hands on, then getting >>> out of constant activity and sitting on my duff for years of grad school, I >>> found myself 10 years ago tipping the scales at 280lbs... I went on a >>> carb-free diet for a year (no breads, no potatoes, no sugars, best I could >>> manage), and finally got down to 200lbs. >>> >>> But something clicked in my head; er, rather, internally, something >>> snapped, regardless of my head thinking otherwise... if I thought about not >>> eating a roll, I ate the pan of rolls; if I thought about not eating a >>> slice of pie, I ate the pie. It was really weird, I just couldn't not eat >>> carbs at all. So, I gave up, went back to 'normal', and the weight crept >>> back on. >>> >>> Wanting to do something about it again, is when I got back into riding a >>> few years ago; but as Grant's pointed out, riding alone won't drop pounds. >>> This past spring, seeing the scale back up at 260, I finally started >>> watching the carbs again. Took all summer, to get down to 235 now; that >>> much weight actually dropped fast early on, but then I got stuck, and have >>> been... For the past two months, I'm stuck at 235, 236, 237, and no more >>> has come off... I really want to get down to 200 (further, eventually, but >>> 200 is my initial goal); so, since my diet alone, nor w/ biking is helping, >>> I'm thinking about mixing a bit of running in, to help get the loss moving. >>> Aside from 'health', a large part of wanting to get my weight down, is to >>> help my hill-climbing on my bikes.... >>> >>> Patrick ( and Jim), >>> Tying your two thoughts together on alcohol: when I had the opportunity >>> to spend a week in Albuquerque this past summer, I was shocked at the >>> quantity of cheap liquor available even in WalMart there.... And noting the >>> sizes of those purchasers buying in quantity, none were petite... I do >>> like an occasional beer myself, but singularly, not in quantity, and I now >>> keep them further between... Instead of a weekly beer, anymore it's closer >>> to a monthly beer, just avoiding carbs (many of my geologist colleagues are >>> hard drinkers, but only a few would I classify as alcoholics (but there are >>> some); I enjoy a drink or two, but despise getting drunk, one and done is >>> great for me; but I completely understand, not even getting started if >>> that's what someone needs to do...). >>> >>> -- > You received this message because you are subscribed to the Google Groups > "RBW Owners Bunch" group. > To view this discussion on the web visit > https://groups.google.com/d/msg/rbw-owners-bunch/-/TZadGJLO6ZAJ. > > To post to this group, send email to rbw-owners-bunch@googlegroups.com. > To unsubscribe from this group, send email to > rbw-owners-bunch+unsubscr...@googlegroups.com. > For more options, visit this group at > http://groups.google.com/group/rbw-owners-bunch?hl=en. > -- lyle f bogart dpt 156 bradford rd wiscasset, me 04578 207.882.6494 206.794.6937 -- You received this message because you are subscribed to the Google Groups "RBW Owners Bunch" group. To post to this group, send email to rbw-owners-bunch@googlegroups.com. To unsubscribe from this group, send email to rbw-owners-bunch+unsubscr...@googlegroups.com. For more options, visit this group at http://groups.google.com/group/rbw-owners-bunch?hl=en.
