Health, Good Practises, and Exercise

[cdcastillo]

A few weeks ago I tried to run at midnight to avoid the heatwave beating down my hometown, but at 23:40 hours it was still 95º-100º F, I almost got heat stroke, I stopped running until I came back to my current place of residence.

 

[44267547]

Lots of swimming in the pool this week. I can tell you two things—1.) My stamina is way down, and 2.) I feel ‘heavier’ in the pool, that’s probably because of the added body mass from weightlifting. But it’s so refreshing on the joints and lower lumbar.

Also, I still can’t believe pool shock is in shortage in my area. Over a year later, and you still can’t find pool necessities without being diverted to go online, and local stores have basically nothing on the shelf. Just crazy and freakin’ annoying.

 

[yaxomoxay]

I’ve been out for a good week due to some respiratory tract infection. Not COVID, but I decided to skip the gym out of respect of everyone else, and to let my body rest. As of today (Tuesday), I am much better but my nose is still runny and I still cough a bit. I feel much better and no fever, but I don’t want to go to the gym and risk to get someone else sick. I’ll stick to some basic home workouts and yoga, and maybe I’ll start running at the park until this thing is completely gone. Almost there.

 

[44267547]

^. I was listening to Dave Palumbo, (for those who don’t know who he is, he is a retired bodybuilder, has a fairly large YouTube channel), and he was talking about commitment reasons to skip the gym. And he said the only time you should skip the gym is when you have a ‘fever’, otherwise he said you should be there no matter what when not feeling well. And.....he’s totally wrong. When your immune system is compromised or degraded, you put yourself even at a higher vulnerability when you’re exerting more energy, losing hydration, and you weaken your body even more.

A Smart lifter when not feeling well, take a day or two off, take that time to hydrate, re-feed, rest and come back stronger. Trying to play the ‘Tough’ persona is only pushing yourself out further for more problems and delays, you can always make that gym time up later on.

And I get it, some people are really competitive with their selves, they don’t like to miss, [and I’m also that way myself in a lot of ways], but you always have to look at the long term picture —versus— in the moment.

 

[Huntn]

I’ve been out for a good week due to some respiratory tract infection. Not COVID, but I decided to skip the gym out of respect of everyone else, and to let my body rest. As of today (Tuesday), I am much better but my nose is still runny and I still cough a bit. I feel much better and no fever, but I don’t want to go to the gym and risk to get someone else sick. I’ll stick to some basic home workouts and yoga, and maybe I’ll start running at the park until this thing is completely gone. Almost there.

When you got sick, did you go get a COVID test? This is not said as some kind of inditement or being judgmental, just curious as to how you would know, not COVID?

 

[ipsedixit]

You know what I really want to do? Schedule a deep tissue massage. There’s so much built-up tension into those muscles, and it’s not just the relaxation side of things, but breaking up all that dense muscle tissue, also allows more blood flow to make its way into those areas that are really tight.

I purchased a massage gun. It's a game changer. Not the same of a deep massage but hey, it does the job it's supposed to do.

Have you guys tried cupping? For me, it's a life-saver for overworked and taxed muscles.

 

[44267547]

Have you guys tried cupping? For me, it's a life-saver for overworked and taxed muscles.

I have not tried it, but it’s a very methodical practice for any type of individual that’s involved in intense weightlifting, bodybuilding, powerlifters. To be honest, it kind of scares me, because it does leave some significant welts, mild bruising in the tissue, (which obviously subsides over about a weeks worth of time), but if you have any type of specific muscle soreness in the lumbar, traps, basically any major muscle group, it’s supposed to be really beneficial drawing blood flow into that area, especially for any type of injury recovery.

When it was my birthday a while back, my wife wanted to schedule a massage for me, I told her had some minor muscle tension from lifting, and part of the package actually included ‘cupping’. Lets just say I wussed out.😁 But now that you bring this up, I kind of want to maybe give it a second chance.

 

[ipsedixit]

I have not tried it, but it’s a very methodical practice for any type of individual that’s involved in intense weightlifting, bodybuilding, powerlifters. To be honest, it kind of scares me, because it does leave some significant welts, mild bruising in the tissue, (which obviously subsides over about a weeks worth of time), but if you have any type of specific muscle soreness in the lumbar, traps, basically any major muscle group, it’s supposed to be really beneficial drawing blood flow into that area, especially for any type of injury recovery.

When it was my birthday a while back, my wife wanted to schedule a massage for me, I told her had some minor muscle tension from lifting, and part of the package actually included ‘cupping’. Lets just say I wussed out.😁 But now that you bring this up, I kind of want to maybe give it a second chance.

Get a cupping set from Amazon, that's what I did.

I can basically cup everywhere except certain areas on my back. It's not only therapeutic, but restorative.

Good for muscles, tendons, ligaments, and any soft-tissue areas.

 

[yaxomoxay]

I’ve read some science about cupping. No thanks. Heck, even the Wikipedia page is scary enough.

 

[jdechko]

My wife has had the cupping done before. It’s not for me though. For muscle tension relief, I prefer the massage gun or tens unit.

 

[44267547]

I can basically cup everywhere except certain areas on my back. It's not only therapeutic, but restorative.

Good for muscles, tendons, ligaments, and any soft-tissue areas.

I’d probably try professional cupping first before I actually purchased a set for myself. I think the only areas I would want cupping would just be on my back, personally, I’d rather just have a deep tissue massage kneading into the muscle to break up all those tight fibers.

 

[ipsedixit]

I’d probably try professional cupping first before I actually purchased a set for myself. I think the only areas I would want cupping would just be on my back, personally, I’d rather just have a deep tissue massage kneading into the muscle to break up all those tight fibers.

That's an oxymoron is there ever was one.

 

[44267547]

My wife has had the cupping done before. It’s not for me though. For muscle tension relief, I prefer the massage gun or tens unit.

I tried the massage gun [For two weeks], and I just couldn’t find that comfort level for me (Regardless of the setting). I was really impressed by the strength of the motor and the battery life was incredible. But you almost need your partner who is helping you with the massage gun, really to develop a sense of how to use it effectively and the pattern of which they use it. Maybe that was part of the problem, I didn’t give it long enough of a chance to actually become more adjusted to its strength, but most of the attachments weren’t really applicable to me.

This might sound off kilter, but if somebody has a problem using vibration tools, (which some people are very sensitive to), I would not recommend this product. I didn’t have any issues with the vibration when holding the gun, but my wife did and she said it was uncomfortable for her. So obviously that rules this product out immediately for that reason alone. But we ended up purchasing one of those massage chairs, and that was perfect for us.

 

[pshufd]

Do people try Yoga + Weights? It's been a great combination to eliminate soreness in general for me. The main downside is the amount of time that it takes but it keeps the body loose.

 

[44267547]

Do people try Yoga + Weights? It's been a great combination to eliminate soreness in general for me. The main downside is the amount of time that it takes but it keeps the body loose.

I talked about yoga earlier in this thread, and I really think it’s something that might actually help with my lower back stiffness. And that’s just strictly from weightlifting, but I think yoga would really create more pliability and loosen up those lower lumbar muscles/ligaments.

I’m kind of an impatient person at times, and like you said, I think when I already factor in that I lift four days a week, and then adding in yoga that takes more time to makes sure its effective, it comes down to actually making time for it. There was a guy years ago that was having a lot of hip stiffness because of wearing a duty belt 3 days a week/12 hours a day, and that he got involved with yoga, and he said it was a life changer, and that it was something he never saw himself doing, but then it totally eliminated his stiffness that he was experiencing in his hips.

Personally, I would rather have somebody show me various movements with yoga and then kind of monitor to make sure I’m doing it correctly, versus watching a DVD or YouTube video.

 

[pshufd]

I talked about yoga earlier in this thread, and I really think it’s something that might actually help with my lower back stiffness. And that’s just strictly from weightlifting, but I think yoga would really create more pliability and loosen up those lower lumbar muscles/ligaments.

I’m kind of an impatient person at times, and like you said, I think when I already factor in that I lift four days a week, and then adding in yoga that takes more time to makes sure its effective, it comes down to actually making time for it. There was a guy years ago that was having a lot of hip stiffness because of wearing a duty belt 3 days a week/12 hours a day, and that he got involved with yoga, and he said it was a life changer, and that it was something he never saw himself doing, but then it totally eliminated his stiffness that he was experiencing in his hips.

Personally, I would rather have somebody show me various movements with yoga and then kind of monitor to make sure I’m doing it correctly, versus watching a DVD or YouTube video.

I did Yoga, tennis and running Friday and running and weights Saturday. I intended to do Yoga but it's usually the easiest thing to push off if it's late and not done yet. It's easy to feel accomplishment doing weights, running, tennis, etc.

I don't do Yoga movements. There is the thing called Yoga flow where you flow from one pose to another.

I just do static poses. The flow approach spends a few seconds in each pose where I typically spend 60-90 seconds per pose. It's something that I've wanted to ask people that do both - does the flow approach result in big improvements compared to static poses? My guess is that the flow allows you to get a lot more poses in a short period of time but you don't get the benefit of holding the pose, whether balance, flexibility or strength.

I generally just need one or a few pictures of the pose or a video and then I decide whether or not I can do it and then try it out for several days.

One other thing about this approach is that I don't have to remember a choreography. I tried Tai Chi once and learned that you have to memorize a long sequence of movements and I didn't care for that. With Yoga, I maintain a spreadsheet of the poses and just write down the amount of time I spend on each pose. I often watch YouTube videos or listen to financial podcasts while doing poses and then can see in my spreadsheet what I still have left to do.

 

[Huntn]

Someone told me I needed to eat breakfast to get my metabolism going, I consequently promptly gained 5 lbs. 👀

I’m back to reducing the window of calorie consumption, no calorie before noon And none after 6pm. I’m not worried about my body hoarding calories as a response, as I work out in the mornings forcing my body to burn calories. I’m 5’10” 220 lb, current goal is to drop 10 lbs with an eye on dropping 20 lb, but it requires hard core calorie discipline.

 

[pshufd]

Someone told me I needed to eat breakfast to get my metabolism going, I consequently promptly gained 5 lbs. 👀

I’m back to reducing the window of calorie consumption, no calorie before noon And none after 6pm. I’m not worried about my body hoarding calories as a response, as I work out in the mornings forcing my body to burn calories. I’m 5’10” 220 lb, current goal is to drop 10 lbs with an eye on dropping 20 lb, but it requires hard core calorie discipline.

I run most efficiently early in the morning after a cup of coffee. The first bite of food around 11 AM. Eating after 6 means that your GI system has to work a lot while you are sleeping which may mean lower-quality sleep.

 

[jdechko]

I’m not worried about my body hoarding calories as a response, as I work out in the mornings forcing my body to burn calories.

Due to family obligations, I usually have to work out after 9pm. I’ll typically have an energy gel to give me a small boost for the workout. Occasionally I will have a post-workout banana or protein shake.

 

[44267547]

I run most efficiently early in the morning after a cup of coffee. The first bite of food around 11 AM. Eating after 6 means that your GI system has to work a lot while you are sleeping which may mean lower-quality sleep.

That’s not necessarily true. It probably is more based on your metabolism how quickly you can digest and break down, and age is also something has to do with that if you’re older and you don’t eat frequently, then that might be a consideration. [Also, it depends on the type of food that you’re eating, if it’s a high protein-based diet, it will take longer to break down versus carbohydrates.]

I’m not the norm, but I eat 5/6 times with the consumption of a gallon water a day for bodybuilding, and my last meal is usually at 2:30 in the morning after I train, and I sleep perfect every single time. So it really is a case by case situation for everyone.

 

[pshufd]

That’s not necessarily true. It probably is more based on your metabolism how quickly you can digest and break down, and age is also something has to do with that if you’re older and you don’t eat frequently, then that might be a consideration. [Also, it depends on the type of food that you’re eating, if it’s a high protein-based diet, it will take longer to break down versus carbohydrates.]

I’m not the norm, but I eat 5/6 times with the consumption of a gallon water a day for bodybuilding, and my last meal is usually at 2:30 in the morning after I train, and I sleep perfect every single time. So it really is a case by case situation for everyone.

I'm going by Garmin's Body Stress indicator which measures stress and other biometrics 24 hours a day. A proxy can also be to just look at your heart rate chart for your sleeping hours along with quality of sleep metrics.

My stress indicator is lowest when I fast for a day before sleeping.

 

[44267547]

I'm going by Garmin's Body Stress indicator which measures stress and other biometrics 24 hours a day. A proxy can also be to just look at your heart rate chart for your sleeping hours along with quality of sleep metrics.

My stress indicator is lowest when I fast for a day before sleeping.

I will add though, I do go to bed exactly the same time every single day, and I think that plays a role in terms of my body is on such a strict cycle, there’s a reason I achieve such a deep REM sleep because of consistency of repetition. (I usually dream as well, so that way I know I’m in the deepest sleep cycle possible.)

However, even though I eat well after 7 PM into the later hours of the night, I do think it’s the type of quality of the food that you’re consuming too. If you’re eating low quality food, that’s going to affect your sleep in terms of bloating, gas, high energy, etc.

 

[pshufd]

I will add though, I do go to bed exactly the same time every single day, and I think that plays a role in terms of my body is on such a strict cycle, there’s a reason I achieve such a deep REM sleep because of consistency of repetition. (I usually dream as well, so that way I know I’m in the deepest sleep cycle possible.)

However, even though I eat well after 7 PM into the later hours of the night, I do think it’s the type of quality of the food that you’re consuming too. If you’re eating low quality food, that’s going to affect your sleep in terms of bloating, gas, high energy, etc.

Simple carbs put the least amount of GI stress on the body. A glass of Gatorade is basically nothing to your system. I've seen what food processed through the stomach and small intestine but not processed by the large intestine look like - there are things that you eat that are processed by the large intestine. Those things are likely higher stress on the GI system.

I take a bunch of supplements: Probiotics, Slippery Elm, Nopalina, D3, Magnesium and they all contribute to GI health and improved digestion. The probiotics alone have a considerable positive effect.

 

[44267547]

Simple carbs put the least amount of GI stress on the body. A glass of Gatorade is basically nothing to your system. I've seen what food processed through the stomach and small intestine but not processed by the large intestine look like - there are things that you eat that are processed by the large intestine. Those things are likely higher stress on the GI system.

I take a bunch of supplements: Probiotics, Slippery Elm, Nopalina, D3, Magnesium and they all contribute to GI health and improved digestion. The probiotics alone have a considerable positive effect.

Well, carbohydrates may not be the best thing for some people though in the later hours of the evening, because we know carbohydrates is a form of an energy source, right? It really depends on your sensitivity to what you’re eating. Like I said, your body adapts to what you put it through and if it’s used to eating certain types of foods no matter what the time of the day it is, then it doesn’t matter as long as you’re still getting quality sleep. I think age, quality of food, metabolism, all are completely related to how your body assimilates and affects your sleep, energy levels, insulin sensitivity, ect.

In terms of probiotics, I go through quite a bit of Chobani Greek yogurt. That’s usually my main source.

 

[pshufd]

Well, carbohydrates may not be the best thing for some people though in the later hours of the evening, because we know carbohydrates is a form of an energy source, right? It really depends on your sensitivity to what you’re eating. Like I said, your body adapts to what you put it through and if it’s used to eating certain types of foods no matter what the time of the day it is, then it doesn’t matter as long as you’re still getting quality sleep. I think age, quality of food, metabolism, all are completely related to how your body assimilates and affects your sleep, energy levels, insulin sensitivity, ect.

In terms of probiotics, I go through quite a bit of Chobani Greek yogurt. That’s usually my main source.

Food is an energy source. Carbs just require less processing. That's why runners in training or running marathons use simple carbs for pre-race and in-race fuel. Similar to tennis players - they're looking for simple carbs, fluids and electrolytes.

I just go by the data that I see and the experiences of other runners that I chat with.