Ages ago, in another life, I was a runner. While on the Cross Country team at Oxford, I trained an average of 10 miles per day. No longer. After a few years of subscribing to Medicine & Science in Sports & Exercise, I wised up to the superiority of High Intensity Intermittent Training. Heavy squats done in a Tabata protocol probably do more for your heart than running 10000 meters at a world record pace. And the squats take just a fraction as much time.
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Hi! Just got back to the site - after a month off! I gave birth to my beautiful baby girl Maria Isabella on 18th Nov! She is adorable and keeps me super busy as expected!! I went for my first run this morning which was a very quick one but super enjoyable!! I will have to take it easy though as I had my baby via an elective c-section which is a fairly major operation....
glad to see you're still so active! great job
Thanks. Good to hear from you. Hope you're well and I trust that you are holding up your end of the older guys can still function meme. They say that "60 is the new 40." An encouraging exaggeration that I hear from my young wife. If you don't have one, I recommend them -- but you have to take care not to get a gold idigger. Probably best to steer clear of beauty queens. But beautiful young women are more likely to go for an older guy than ugly young women. What do you think?
Hi! Sorry it took me some time to get back....they changed Movescount so much that I seem to have trouble getting my messages and when I do, I have trouble figuring out how to access them...:)....I totally agree with your view on women. I met this younger Japanese lady this past summer. What a joy! Good looking, but not a Beauty Queen, very responsive, if you get what I mean, made me feel 20 years younger. An added bonus, my knee is doing much better, allowing me to train a bit more.
Yea, my T6D is due for replacement, probably for the new Ambit 3. I used to get message notifications from Movescount but I don't anymore. I had to look for your last 2 messages, and found them on your page....every man should have a Japanese girlfriend...Life is good, you're quite right!....Skiing season starts sat 22 Nov here, knee is about 85%, training is up ( a bit), things are looking good..
Hi! Nice to see you're still going strong. Congrats!
as Sandhurst was not even on my house hunting list!! It was just a random visit in the end of a very tiring week packed with viewings…. I really, really LOVE it here though - got myself into gardening and even growing my own organic veggies…. Well. it will pass when I get back to my "normal" life next year!! :-)
Weight training 1:30'29.9 Average heart rate 101 bpm.Metabolic Resistance Multi-Joint Combo, featuring chest press, squat & deadlift. If I do say so myself, this workout was about as intense as I coould make it, with a pulse training range of 141 b/p/m. Max oulse of 192 equals predicted max of someone aged 28. As I am 4 decades older, I think this again highlights the superiority of HIIT in upregulating your cardiopulmonary system. Try it. It works.
Indoor cycling 0:44'11.8 Average heart rate 118 bpm.Boutcher bike sequence with graduated resistance plus warm-up; cool down. Very intense for a holiday session. HR reached 197, the supposed max for an athlete at age 23. Not bad for an old coot. In fact, it is just about as intense an effort as I could possibly muster. And it hints that HIIT works to up-grade your cardio pulmonary capacity, because super-maximal loads are brief, meaning less over-dose of cortisol
Weight training 2:35'01.5 Average heart rate 114 bpm.Metabolic resistance push moves. The suspect calculation of VO2 at 34/ml/kg makes me think that Movescount's algorithms are age-prejudiced. On FEBRUAY 13, when I last brought my pulse into the upper 190's (198) my age had been mysteriously down regulated to 33 and my VO2 max was calculated at almost 50% higher than today's workout, with my age correctly stated at 67. I have every reason to suspect that today's was equally or more intense. Therefore, it seems that the VO2 calculation is not objective, but downregulated with age. I would think that whole point of this equipment is to provide an objective measurement of the physiology of exercise. What is the use of paying hundreds of dollars for a top end HR monitor if it is not going to calculate oxygen uptake objectively? You can read age normalized VO2 ratings from a chart.
Weight training 1:17'54.6 Average heart rate 110 bpm.HIIT Weight session, including metabolic resistance sets with heavy weight in the Tabata protocol.. My last of three set squat sessions comprised eight sets of eight reps of 300lbs. Very intense, with Max HR at 198 b/p/m. the predicted max for someone at 22 -- 1/3rd my age. VO2 max of 50 normalizes as above average for men 18 -- 25.
Weight training 0:39'50.1 Average heart rate 123 bpm.Compressed pull routine, with high intensity - max HR 197, with one minute recovery to 130b/p/m. Rest time between barbell curl sets reduced to 40 seconds. This was recorded thanks to the fact that I have had such a low opinion of the quality of Suunto products that I put aside a replacement heart belt for the one that failed to record my penultimate session. The replacement belt worked, for the moment.
Circuit training 0:55'49.6 Average heart rate 130 bpm.This routine validates HIIT, incorporating 2 protocols, Boutcher & Tabata, 4 different exercises, at high intensity, with a peak pulse of 186, the theoretical max for someone aged 34, & a VO2 max of 54 -- which would be high performance for a man 30 years my junior. This proves that HIIT up-regulates cardio pulmonary capacity. And it was compact. I burned more than 700 calories in less than an hour.
Circuit training 0:48'06.7 Average heart rate 115 bpm.An intense HIIT, leg routine. Training range of 135 beats per minute. High pulse 190 predicted max for someone at age 30. Energy - 29.5 & VO2 Max at 65 also relatively high. If I do say so, a guy half my age could be gratified with this workout. I am.
Circuit training 0:29'29.2 Average heart rate 142 bpm.Re-do of my Feb 26 move at higher intensity HR 192, Energy 40.9, VO2 74 - whic equates to 21.14 METTs , kCal 543. It may appear unseemly to crow over workout intensity but as one of the more geriatric members of this site, I am excited by evidence that HIIT can up-regulate cardiopulmonary capacity .
Circuit training 0:36'41.4 Average heart rate 126 bpm.This move perfectly illustrates my complaint about conventional narrow-mindedness about the potenrial of exercise tha tinforms this site.If th 6 is correct, my pulse reached 187, the predicted max for a man of 33. My VO2 reached 72/ml/kg or max. performance capability of 20.57 METS - just about twice what the MOVESCOUNT program arrogantly informed me was my "maximum performance capability." You need to monitor your physiology calculations to be sure they make sense, especially with HIIT.
Circuit training 0:54'18.1 Average heart rate 142 bpm.One Boutcher set, 3 Tabatas, with hefty VO2 max of 72, & accurately recorded (or so I imgine) on a new t6d, the old one having reverted to junk.
Circuit training 1:00'42.6 Average heart rate 124 bpm.This shows the importance of using a t6 to monitor a workout for intensity. Variability in response to the same load is so great that you can't follow a script. 5 Tabata sets tonight Each led to higher HR, & a much higher EPOC than past goes:
Tabata Precor100i prior HR 159 tonight 168
Tabata dynamic squat 165 tonight 175
Tabata 45lb plate squat 157 tonight 165
Tabata Bulgarian split squat 171 tonight 181
Tabata 120lb plié squat 179 tonight 190
Stopped rather than go to heavy squats.
Circuit training 1:13'59 Average heart rate 134 bpm.In Belo Horizonte, Brazil, did legs in 8 Tabata sets in a crowded Corpo Brasil gym. Still fair intensity, in spite of delays waiting between sets.
Circuit training 1:58'30.6 Average heart rate 132 bpm.A combo of 12 Tabata routines involving light & heavy weights with chin-ups, barbell curls, heavy rows, Concept 2 rowing, preacher curls, combos involving legs, like plank rows and renegade crawls & reverse cable curls. Met my goal of burning 1000 calories in a session. And the EPOC at 173 suggests a long "afterburn." One of my better workouts. I'll probably revert to super-low intensity walking tomorrow.
Evidence continues to mount underscoring the superiority of HIIT exercise protocols in improving health in a variety of ways. Dr. Jonathan Little at the University of British Columbia has recently shown that HIIT is more effective at lowering high blood sugar for type II diabetics than continuous duration aerobic routines. Dr. Little has shown that 75 minutes of HIIT per week is more effective than 150 minutes weekly of the moderate intensity continuous duration exercise recommended by the American Diabetes Association. Happily, not many of us here need to be concerned with exercising to combat diabetes. But the encouraging implication of Dr. Little’s research may be of interest. Presumably if HIIT lowers blood sugar for full-fledged type II diabetics, it is also superior in lowering blood sugar and combatting metabolic syndrome in non-diabetics. HIIT works.
Shows the amount of carbohydrates burned off during your exercise by converting consumed energy into grams of carbs. Compare this to the amount of fat burned by using the FAT BURNED App simultaneously.
Shows the amount of fat burned off during your exercise by converting consumed energy into grams of fat. Compare this to the amount of carbs burned by using the CARBS BURNED App simultaneously.
Classic timer for 8 repetitions of 20 seconds on and 10 seconds off. It will display "Work 1", "Work 2" etc during the 20 seconds on and then "Rest " and a countdown during the 10 seconds rest period in between. It will also beep during the rest period. At the end of the 8th repetition, it displays "Again?". If the lap button is pressed, it resets the exercise counter and starts again.
Inspired by Aleksandra Mikołajczak and Miriam Plana, this App will help you fuel your body the right way after your exercise by showing you how many grams of fat, protein and carbs you should eat. The App is all about energy consumption.
This is a good indication of how ‘smooth’ the ride was. In an Ironman context, VI numbers are typically low, ranging from 1.0 to 1.05 for flat courses and 1.05-1.1 for hilly courses. This is simply the normalized power (NP) divided by the average power.
Displays your HR Zone 1-5. Function based on RHR(variable) and MHR(variable) and scaled to your HRR (0-100%. The starting zone is 50% and the zone increments are 10%. Zone 1 = 50% Zone 2 = 60% Zone 3 = 70% Zone 4 = 80% Zone 5 = 90%
Calculates your distance based on time and heartrate with the estimate that you cycle 30km/h with an average heartrate of 120bpm. Assumes linear behavior of your speed/hr correlation.
This formula uses the published power formula by Kurt Kinetic to create a power reading in watts to use on the Kurt Kinetic Road Machine trainer. It is in Kmph.
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