INTERMITTENT FASTING (IF) AND EXERCISE

28th September 2014

Here's an interesting website on the subject of slow weight training - which I've begun to add into my fitness regime.

On a lighter note, a couple of days ago I was doing my weighted press ups and I threw in an extra set of 20 - showing off to my daughter. Then I finished off with a set of 10 slow press ups, a PB for me.

The following morning the muscles of my upper body ached like billy-o all day! Lesson for me there.

I'm unsure ATM whether to go fully for the slow weight training - which replaces a several sets of fast reps with 1 set of very slow reps. So I'm doing half of my original exercises, plus one of the slow variety.

Here are a couple of links I found interesting:
Sitting too long isn't good for you - we know that now - but here's a study showing how this can be overcome.

And:
I'm just a kid next to this guy!

22nd August 2014
My progress continues: 

Yesterday I did 3 sets of 20 weighted press ups, and found them so easy, I just continued with my last set - and got up to 35 before my arms gave out.

This morning, for my four chin up sets, I did 7, 8.99 (I just couldn't lift my chin up that last millimetre!), 7 and 7.

And, two days ago, I completed 96% of my planned kettlebell routine. 

18th August 
About time I updated this post - a lot has happened in the last 3 months:

Firstly, I broke the ring finger on my right hand. The accident - a 'texting accident' - was caused by a moment of stupidity on my part - in that I tripped over whilst walking (fairly briskly) and texting. Not good :(

So my finger had to be in a splint for 9 weeks! Which meant I was unable to do certain of my exercises. For a month I did no press ups - I did nothing right-handed with my kettlebell, and, for 9 weeks I couldn't do chin-ups.

HIIT:
I've changed my HIIT routine - instead of swimming back and forth across the pool, for a while I was running round it. First I'd jog around for a minute or so, then I'd do 3 sets of 30 seconds flat out with 30 second pauses in between. In the last fortnight, however, I've changed this to running on the spot in the water. Both these leave me pretty exhausted - but they're getting easier!

There's no reason why someone who's major exercise is swimming shouldn't do this in 4ft of water in the corner of a pool. They might get some strange looks, but, since they'd have a pretty high pulse rate and be very breathless, it'd be worth it!

Kettlebell(s)
Whilst wearing the splint, I continued with the double-handed and left-handed kettlebell exercises, improving to such an extent that last week I upgraded to a 9kg kettlebell. And my progress continues apace - in the four kb routines I've done so far with my new 9kg kb, I've completed 81%, 82%, 90% and 94% of the programme I've set myself. In fact the only exercise where I'm not reaching 20 reps is the Sumo Dead Lift - left-handed (I'm still not supposed to do this exercise with my right hand - nor the Swing). Mind you, I'm leaving fairly lengthy gaps between certain sets. Once I can do these sets continuously, I'll think about upgrading again. 

Press ups
For about a month, I couldn't do any press ups. Then I figured I could do knuckle press ups which kept my finger out of the way - I began with 15 each set, rapidly increasing these to 20. Then I was given the all clear to resume normal press ups and I was doing 20 x 4 sets of these quite quickly. Once I got my 9kg kb I put my 6kg kettlebell in a back pack - and I'm now doing 4 sets of 20 weighted press ups with 8kg on my back!

Chin-ups:
I had to lay off these for the 9 weeks I was wearing the splint. I've now had four sessions (on alternate days) and I'm surprised just how much muscle memory I have retained. On my first session I had four sets varying between 1 and 3 reps. For my fourth session, tonight, I did 3, 5 and a bit, 6 (a PB) and 5! So in only a week I had reached the level I had set before my 9 week layoff - actually I'd improved on that!

I'd been advised by GymBoffin to occasionally do a weighted press up with a really heavy weight on my back - just once every now and again. I haven't done that, but I wore my 8kg back pack to do a one-off chin-up - and managed a full one!

Handstands:
I was encouraged by (link to come) someone on line to have a go at handstands. I would love to surprise my grandchildren by spontaneously doing a handstand in front on them - so I'm on my way to accomplishing these.

I've been putting my feet on the stairs and holding myself on my outstretched arms for 4 x 1 minute every other day (instead of planking). I began with my feet on the third step, and after a fortnight or so, my feet are now on the 5th step - and tonight I extended two of those sets to 90 seconds instead of 60. My next goal is to place my feet high on a wall and gradually get my hands closer until I'm eventually doing a handstand. (After that it'll be a cartwheel! ;)) 

Reflections:
I'm frankly staggered by how quickly I've been able to progress. I couldn't do a single press up when I began my body weight exercises at the end of November last - and I got my first kettlebell (3kg) as a Christmas present a month later.

I have to ask myself, "Why did it take me to the age of 76 to realise that exercise was so beneficial? How come I never realised that I could put muscle on; that I could regain that inch I lost in middle age; that I could improve my posture such that friends began to comment?"

Before I began my weight-bearing exercises, after practicing Intermittent Fasting for 21 months, I was saying just how good I felt. I was fond of saying that I felt like a forty-year-old - a fit forty-year-old. And now I've put all this muscle on, I feel twice as good as before!

I've got no idea where this is going to end - but I now know I shall never stop trying to challenge myself. I shall never give up trying to improve!

12^th May 2014

I can now manage three proper chin-ups! Albeit I don’t quite straighten my arms between each one. But I’m happy with that. Only 17 to go!

HIIT. 2 PBs today. My record, set a month or so ago, was 30 seconds for my 10 widths of the small exercise pool I use. Today I did the first one in 29 seconds – and repeated that for the 2^nd stint! I then dropped to 33 seconds for the third run.

Saturday, 10^th May 2014

Kettlebell:

4 sets of 15-20 reps of my 9 exercises. I’m doing 20 reps of my two-handed exercises, and also left-handed and right-handed swings. I’m finding the lifts are still a bit of a struggle, although I hope to increase these to 20 by the end of this month.

Weight-bearing exercises:

4 sets 20 press-ups – as below

Chin-ups. Since I can now do one complete chin-up, GymBoffin has advised me to do one of these - slowly x 4, with 2 minute intervals in between – for the next couple of weeks. I’ll gradually try and up the number of these. (See 12^th May update! J )

Plank. 4 x 60 seconds.

I do the kettlebell and weight-bearing exercises on alternate days.

Thursday 3rd April 2014 
Two weeks or so ago, I graduated from 3 sets of daily exercise to 4 sets - both kettlebell and weight-bearing (on alternate days). And this morning I purchased the kb upgrade I've been promising myself for when I reached this level.

I did envisage going from a 3kg kb to a 5kg - only to discover that they were only sold in multiples of 3kg. So, to my surprise, I've come away with a 6kg kettlebell!

I've had a tentative go at swinging it around and manhandling it, and decided that, not wishing to strain anything, I'll drop down to half (ten) or even a quarter (five) of the number of times I carry out an exercise, and build up from there. 

I've been complimented on my improved physique in recent weeks, and, just this morning, I was told that my posture was much better nowadays!

Another change to my routine is that instead of carrying out 20 reps of my press ups - which, up to now have been xfit ones (where you lie on the floor and push yourself up - taking your hands off the floor each time) - I'll try and do several proper press ups, lowering myself down as far as I can, but not touching the floor, first. Then gradually increase those over the coming weeks. 

My long-term goal is to beat my very fit son in the number of press ups in a minute. I'm hoping that, since he doesn't know he's in a competition, I'll take him by surprise - and whop his arse!

Saturday 18th Jan 2014
I've just discovered I've grown back the inch I lost as I aged! I shall create a separate post to explain this - but I'm now back at 5' 7" (my younger height) after being 5'6" for many years. Purely as a result of starting pull-up exercises 7 weeks ago at the end of November. Look out for the link.

Thursday 16th Jan 2014

Here's my version of the kettlebell 2-handed swing. I shall ask Mumsnet's very own gym bunny, BCF, to critique my technique - and she's not known for pulling her punches, quite the reverse.

Not much change to my exercise routine - except that I now do 3 x 45second planks - and I can now lift myself about 15cm whilst doing my chin-ups.

Saturday 4th Jan 2014
When I first looked at IF, I came across several blogs which, whilst extolling the virtues of IF, also emphasised strength training - specifically weightlifting:

http://www.leangains.com/ Martin Berkham - IF and weight-lifting

http://www.marksdailyapple.com/welcome-to-marks-daily-apple/#axzz2pS7TUoOH Mark Sisson - The Primal Blueprint

http://www.eatstopeat.com/ Brad Pilon - blogging on IF since 2006

http://gettingstronger.org/ Todd Becker and Hormesis

All these blogs are well worth perusing - they contain a wealth of info, most of it freely offered.

I did nothing about this, rationalising that these blogs reflected the particular interests of the blogger. 

However, I've now been practicing IF for almost 2 years, and I've recently added strength building exercises to that regime - inspired, it has to be said, by the womenfolk on the Mumsnet 5:2 threads.


Here's my programme so far:
Back exercises: I had a problem with my back, many years ago, so, since then I’ve been doing two daily exercises to prevent a recurrence:
I lie on my back on the floor with my knees bent and do 100 curls while keeping my lower back on the floor – arms out in front
And then I do the reverse – I lie on my front and bring my head and shoulders up whilst keeping my hips on the floor.

Up until I retired – over 20 years ago, now – I cycled to work, in summer reaching about 120 miles a week – so I was pretty fit.

I joined a gym for a few years – mainly treadmill and cross-trainer.

Then I gained access to a small swimming pool – I spend about 30 minutes a day in there. Some swimming, but mainly I run (jog?) around the pool (in 1.25m of water) 100 times – took me 12 mins 52 seconds the other day, a PB. And I spend 5 minutes going back and forth the length (4 metres) of the pool – my PB with this one is 62 lengths.

At the end of November, I started to look at home-based strength building exercises and came across 5 exercises that can be done at home (4 if you ignore the lunges that are not recommended for anyone with knee problems.)

This was my programme for today:
30 secs plank          x 3 (PB 90secs – I could do more)
20 push ups         x 3
20 squats                  x 3
10 Pull-ups – about 3-4cm         x 3 
(I do these on the stairs overhang. When I began, it was all I could do to hang there for about 5 seconds)

I’d only been doing these exercises for a couple of weeks when I began to notice a difference – I have a heavy portable oven, which I’ve always needed help to move. Not any more, I can handle it myself, now!

Then, once again inspired by Mumsnet, I asked for and received a 3KG kettlebell for Christmas, and I’m building up an exercise routine with this.

This is where I am, ATM:
20 ‘steering wheel’ reps        x 2
2 handed swing x 20 x 2
Sumo deadlift x 20         x 2
Swing x 20 L        x 2
Swing x 20 R         x 2
Clean and jerk L x 20 x 2
Clean and jerk R x 20        x 2

I keep a record of all this on a Word file - and I’m building up to 4 sets of each. Time of day, apart from my morning swim, is variable, whenever I can fit it all in! 

As well as all this, I’ve been looking at the health benefits of cold showers and, after a very tentative beginning, I can now manage over 3 minutes under cold water. Not sure if it’s making any difference, but apparently it takes several weeks before you feel the benefits.

One last thing – I try and do 20 minutes a day bladder muscle exercise. I soon know if I’ve let this one slip – I find myself getting up for the loo in the middle of the night!

I have to say that I’m as fit now as I’ve ever been – I feel like a 40-year-old, a fit 40-year-old. But, since I've only been weight training for a few weeks, I put that down mainly to fasting. 

And confirmation of this is that my age is apparently 47 according to AgeFit, and my Vo2Max is 45! So that’s about 30 years I’ve got in hand.

I haven’t got into HIIT (High Intensity Interval Training) yet – tried it with running on the spot, but my knee joints protested – just as they did 30-odd years ago (which is why I got the bike in the first place).