My workouts are at lunch. Fortunately my company has a gym onsite, so it is very convenient to do. Makes the afternoons at work much better too - no mid-afternoon crash.

like_that;1857168 wrote: because I like to work out fasted and it's hard to get motivated to work out after work.

This

I'm a 5 am workout guy.

By HIIT do y'all mean running and sprinting and waking, etc, or circuits of fast twitch exercises? I dislike the gym and the AM, so I usually run 2 miles after work, and sometimes do walk/ Sprint to mix it up. I'd like to supplement this with more body weight type exercises but not sure where to start besides squats/lunges/push-ups.


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iclfan2;1857342 wrote: but not sure where to start besides squats/lunges/push-ups.

Add pull-ups and/or deadlifts* (not really body weight) & planks and you've hit the majors.

Sonofanump;1857017 wrote:No need to push more than 90% for more than 10 seconds or 80% for 20 seconds.
(i.e. 100% is what you would sprint for 60 yards or getting chased by an black bear or ocelot)

This is especially true if you are older. A lot of other factors work in if you push yourself too hard...tendinitis, joint problems etc etc...and it does you no good if dealing with these prevents you from working out. That said, anaerobic exercise (HIIT)in your workout routine is necessary for muscle maintainance and weight management as we age. There is considerable science behind this, and it's more than just "broscience"...and easy enough to research. My motivation to change my workout routine came 5 months ago after a seminar with a nationally renown nutritionist. It motivated me to change my diet....cut out processed meats watch the hidden sodium and sugar that was sabotaging my health, and load up on unprocessed carbs, healthy oils and proteins. I eat a lot more fish and chicken, and I look for ways to incorporate plant based omega 3's in my diet. Additionally, the seminar which was nutritionally oriented also pointed to the importance of exercise and suggested that current research pointed to interval training being incorporated in your exercise routine.
5 months later, after employing good nutritional principles and a rigorous workout routine, I've lost 25 lbs., have good muscle tone, and a lot of the joint pain I was dealing with has gone away....I'm 63 years old.

iclfan2;1857342 wrote:By HIIT do y'all mean running and sprinting and waking, etc, or circuits of fast twitch exercises? I dislike the gym and the AM, so I usually run 2 miles after work, and sometimes do walk/ Sprint to mix it up. I'd like to supplement this with more body weight type exercises but not sure where to start besides squats/lunges/push-ups.


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I do HIIT on the eliptical. I go 20 seconds all out and then 40 seconds at at the equivalent of a walking/jogging pace. I do it 10 times through and I am thoroughly worked out. I also to a seven minute workout with this app:


It is 12 exercises done for 30 seconds with 10 seconds rest between. I do that whole program 3 times through (for a 21 minute workout). I like it a lot because of the combination of aerobic, strength, and core work. There are five variation of it on this app, so you don't have to get bored of the same routine.

HitsRus;1857549 wrote:This is especially true if you are older. A lot of other factors work in if you push yourself too hard...tendinitis, joint problems etc etc...and it does you no good if dealing with these prevents you from working out.

Most importantly, high cortisol levels which mess with your body and can cause serious damage and health problems.

Dr Winston O'Boogie;1857208 wrote:I do some yoga too. I've never done Bikram. That's the hot yoga isn't it?

It is done in a hot room yes. I like it because it uses the same consistent 'poses' each time and after you go a few times you notice that you can push yourself just a little bit more and the pose can always be improved. It does a great job of targeting every muscle in the body as well.

Sonofanump;1857586 wrote:Most importantly, high cortisol levels which mess with your body and can cause serious damage and health problems.

Truth....which is why long, low intensity cardio is out of favor. I've ditched the long jogs in favor of a brisk walk of 2-3 miles... usually on my 'off days' from my other work outs.

HitsRus;1857616 wrote:Truth....which is why long, low intensity cardio is out of favor. I've ditched the long jogs in favor of a brisk walk of 2-3 miles... usually on my 'off days' from my other work outs.

Broscience !!!

Checked out the Brooklyn Muay Thai gym, it's shutting down lol

Next best options are in Manhattan, which sucks because it's not close to home, but the the gyms are very nice and great reviews. The one with more flexibility regarding classes is....$250/month. Fuck. That.

Other one is $160 2 month minimum commitment. It seems ok, I'm signing up for a free trial class and going from there.

sleeper;1857590 wrote:It is done in a hot room yes. I like it because it uses the same consistent 'poses' each time and after you go a few times you notice that you can push yourself just a little bit more and the pose can always be improved. It does a great job of targeting every muscle in the body as well.

How frequently did you go when you belonged to the studio?

Think I'm figured out a stretching regiment that really helps with my recent IT Band/Shoulder issues that have been effecting my work outs recently.

Getting a big wooden rod and stretching the shit out of my shoulder has enabled me to lift, esp on Incline bench, with minimal to no pain.

I was also having issues with my knees when running. I sort of ignored it and stopped running for a while thinking it would go away, but started to flare up when riding my bike as well. Now I'm stretching my legs extensively every day and rolling the shit out of them (3x a day) which seems to be doing the trick.

Happy for a positive update, started to feel like Breshad Perriman.

Commander of Awesome;1864907 wrote:Shoulder issues

I have found hanging from a pull up bar for 30 seconds helps with my shoulders and back.

Commander of Awesome;1864907 wrote:IT Band/

and rolling the shit out of them (3x a day) which seems to be doing the trick.

The first few times rolling IT is the worst.

Think I broke my pinky tow a few weeks ago on a bumpy boat ride so haven't been able to do much (hurts more than it sounds). Started back running again and doing push ups, but the 90+ degree heat at 6pm is killer.

Verbal Kint;1865025 wrote:I have found hanging from a pull up bar for 30 seconds helps with my shoulders and back.

Yep, I've incorporated that into my warmup as well. I try and get to 2 min hanging, but usually only get to 90 sec or so.

Anyone go to Planet Fitness? Love that place. Lunk-free is for me!

Yes, I especially enjoy the pizza after my workout.

I almost broke down and joined PF just to use their treadmills. My treadmill at home has a short in it and it will stop, mid-walk, at between 25-30 minutes. After the girl at the front desk said 'we need your checking account info for the routing number" instead of just using my debit card, I passed. I found out afterward they want to take it out of your checking so they can hit you with those hidden fees.

My girlfriend's son works out up there and apparently saw me and asked 'are you going to start training at Planet Fitness?" I laughed and said "they don't have enough weight." (the dumbbells max out at 60lbs and I'd definitely be considered a "lunk.")

There is one two blocks from my apartment. It's huge and nice. I went for a month, but it gets way too slammed after work. I'm sticking to basic apartment building gym, also maxes out at 60lb dumbbells.


Also, I've been using a workout app called SworkIt for circuit/HIIT exercises. I used to clown people for stuff like this, but it's ok. 30 min military style workout is hell.

Does your PF give out pizza? Haven't seen it in mine.

Lately my knee has been tightening up after my Wednesday night softball games so working out on Thursday is a little iffy these days. I'm not sure what's causing it, it doesn't hurt at all on Wednesday, but I'll wake up on Thursday morning and it's super sore. I'm going to try stretching tonight before the game to see if that helps.

BR1986FB;1865063 wrote:I almost broke down and joined PF just to use their treadmills. My treadmill at home has a short in it and it will stop, mid-walk, at between 25-30 minutes. After the girl at the front desk said 'we need your checking account info for the routing number" instead of just using my debit card, I passed. I found out afterward they want to take it out of your checking so they can hit you with those hidden fees.

My girlfriend's son works out up there and apparently saw me and asked 'are you going to start training at Planet Fitness?" I laughed and said "they don't have enough weight." (the dumbbells max out at 60lbs and I'd definitely be considered a "lunk.")

I've never been hit with hidden fees. $10/month. That is all that is pulled from my account.

Slyde-bi;1865067 wrote:I've never been hit with hidden fees. $10/month. That is all that is pulled from my account.

Hidden lunk fees. They take out $5 per grunt.