The Aerobic workout check-in thread!


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Social climber
Wolf City, Wyoming
Topic Author's Original Post - Mar 11, 2011 - 01:13am PT
As we all know, aerobic exercise is good for us, for climbing, life etc, but it can be harder to motivate till you get into it. So the purpose of this thread is to provide some sort of motivation via peer support.
I'm mostly a runner, but also a sometime mtn bker/bicycle commuter, etc. But for our purposes here anything that gets your heart rate up into the target zone (roughly 60-80% of Max for 20 minutes or so or more works. Anything leading up to that works too. Run, walk, jog, bike, dance,circuit weight traing, ellipticals, treadmills, skaring whatever.

Sometimes it's good to talk about times and distances and stuff and clearly that can be part of it, but that can turn into a one-upmanship/pissing contest. So for now, I'm thinking just on/off sort of check in, maybe type of exercise, days to date in the year?

this is an evolving process, totally into suggestions as well.

I'll start;
√ I got me some, today a short run. The 22nd run day I've managed this year. My best day so far was last saturday

Who's next?
Mighty Hiker

Vancouver, B.C.
Mar 11, 2011 - 01:17am PT
I pushed some weights this morning at the community centre, with some coaching from a knowledgeable friend. It seemed time to learn about it.

Later, I swam, so that was aerobic. A habit I developed when I did triathlons - fairly disciplined, structured workouts. I'm now back up to 3 - 4 swims a week, usually around 2,000 m.

Social climber
Wolf City, Wyoming
Topic Author's Reply - Mar 11, 2011 - 01:22am PT
that noob?...

Social climber
Mar 11, 2011 - 01:23am PT
hill sprints, 10 sets 45 seconds each @180-187 BPM. 45 second rest. Next week goes to 50/45. Three times a week, with one day rowing instead of hill sprints.

3 days a week, 2 sets 20 minutes at 160-167 BPM on stairs, threadmill and elyptical (1 day each). Squats/pushups/situps/dips in between.

1 day long hike/ski. 2 days / week climbing in gym as part of weight training on interval days.

On week 4. It sucks. But its so good.

edit - max HR is 196

Trad climber
cesspool central
Mar 11, 2011 - 01:24am PT
2 rides a week into the skyline /Los Altos/Redwood city hills on my singlespeed.

25 min run after every climbing session so far this season.

Heading out to Marin this weekend on my singlespeed.


Trad climber
San Jose, CA
Mar 11, 2011 - 01:30am PT
Sunday I had a good 2 hour cardio burn at Sunnyvale skatepark, and 2 45 minute speed bouldering sessions at planet granite sunnyvale on tues and today. These consist of 10 v1s, 10 v2s, 10 v3s and as many v4s I can get before 45 min runs out. Heart rate gets pretty high.

Gym climber
Mar 11, 2011 - 01:35am PT
Pretty good day. Got out the door, decided it was too rainy, so came back in and headed down to the treadmill to find it serving as a clothes rack. Concluded it was time to start dinner.

Hoping to do even more tomorrow.

Way out there....
Mar 11, 2011 - 01:39am PT
I hiked to Dales camp and climbed the Cuban Roll first go. Then walked fast back to birthday boulders against a strong wind. Felt like aerobic exercise to me!

Social climber
The Chihuahua Desert
Mar 11, 2011 - 01:40am PT
Daylight savings starts this weekend;kicking off the Tuesday/Wednesday road bike action. Also, i have a nice selection of trails right out the front door. 3,000 ft vertical or a nice long traverse.
Mighty Hiker

Vancouver, B.C.
Mar 11, 2011 - 01:44am PT
It sounds like murcy is philosophical about his wannabe life on the treadmill.
The Wedge

Boulder climber
Santa Rosa & Bishop, CA
Mar 11, 2011 - 02:28am PT
Chichen...That this is soo good. Did you hit the Zeppelin or Painted Cave on the way?
Ed Hartouni

Trad climber
Livermore, CA
Mar 11, 2011 - 02:39am PT
bike commuter
2011 to date: 43 days (of 49 week days) for 523 miles year's goal is 2400 miles commuting (average of 200 miles per month)


Trad climber
sorry, just posting out loud.
Mar 11, 2011 - 03:15am PT
bouldered at the gym

Squiddo can vouch for me showing up.

pushed a bunch of V0s to keep me moving and heart rate going, walking back and forth between the outside and inside areas. Finished by working on an overhanging "V2" with big holds. I was sweating by the end.

Trad climber
East Bay, CA
Mar 11, 2011 - 03:42am PT
Ok. I'll try it. My current goal is at least 35 minutes most days of the week if climbing outside on the weekend. If not climbing outside, more aerobic exercise at least one weekend day.

This week, I've logged 22 miles, 3 hours, and a calorie burn of 1400 over 3 days. Jogged twice about 5 miles each time and bicycled twice in one day for a cumulative 12 miles.

Just ate mother in law brownie, though, doh!


Troy, MT
Mar 11, 2011 - 03:49am PT
As I have nothing to do in England but ride my bike and eat and sleep, well, that's what I've been doing. Just got back from a solo tour of Normandie averaging 80 miles a day, which isn't that much on a tour but the wind was gnarly, 10 hours riding into a headwind makes you pretty angry, and since I've been home, I've been averaging 60 miles a day. It's been great therapy for me. I've always been a fanatical rider, but the last couple years I was taking care of my dad(who had Lou Gehrig's disease) and didn't get to ride, which made me fat/depressed, and now I'm reversing all that. It feels like a rebirth. And I'm doing it not only for me but my dad too. In the last year of his life, when he literally couldn't move a single muscle except for his eyes, I can only imagine how much he thought about moving his body. So, while I'm able to, I will! I've lost 25 lbs since last summer.
Right now, a beautiful day is dawning on the North Sea coast of Kent where I live, and I'll be riding from my house near Boughton-under-Blean, to Broadstairs and back (home of Charles DIckens-I've seen his house!), 60-75 miles depending on which route I take. I'm just drinking tea until my eyes start to vibrate, then I know I've had enough caffeine. Then I'm off!

Trad climber
East Bay, CA
Mar 11, 2011 - 03:58am PT
Wow. Good on ya. Have a great ride Wildone!

Troy, MT
Mar 11, 2011 - 04:14am PT
What are you doing up at this hour? Go to bed! It's only 9 AM here, haha.

Social climber
Wolf City, Wyoming
Topic Author's Reply - Mar 11, 2011 - 09:45am PT
a special brownie,Susu?

i'm glad this thread has taken hold. I'll flesh out my own entry in a bit.

Daytrippin' to the valley today. My only hope for this is to go aerobic on the approach...

Trad climber
Douglas, WY
Mar 11, 2011 - 10:32am PT
Doing my usual "pyramid" workouts at the health club, usually starting on the crunch machine, then leg extensions, followed by the "love-handles machine" (oblique abdominals), bench presses, upright barbell rowing , leg curls, and the leg press machine. After I break a sweat, I do low-pulley rowing and flyes. I work in leg adduction and abduction. If I start getting too tired, I take a few laps around the indoor track at a brisk walk, and then resume my self-inflicted torture.

I do this 2-3 days a week; on the off days I take a short walk (0.9 miles) out to the State Highway and back, weather permitting. This is in addition to unrolling hay bales everyday while feeding the moo cows. Now that calving is in full swing, Im making several trips a day on foot, down to the close pasture to see if I have any newbies.

Other that this, I take life pretty easy as a retired gentleman rancher.
Steve L

Gym climber
Mar 11, 2011 - 10:37am PT
Crossfit 2-3 days a week, then climbing on the weekends. The workouts change every day, some are more strength oriented (low rep, heavy olympic lifts), some are more anaerobic, some purely aerobic. The last one I did was a fun combination; heavy, high intensity, with some body weight movements mixed in. For time:

10 overhead squats @ 135#
Run 200M
10 muscle ups
8 overhead squats @ 135#
Run 200M
8 muscle ups
6 overhead squats @ 135#
Run 200M
6 muscle ups
4 overhead squats @ 135#
Run 200M
4 muscle ups
2 overhead squats @ 135#
Run 200M
2 muscle ups

It took me 20 min, 30 sec. Not great, but decent. I've been digging the oly lifts more and more. I've found them to be very therapeutic for repetitive use injuries, and the anticipation/satisfaction of putting up big weight is similar to pulling a hard crux. The heavy, low rep schemes allow you to build strength without adding extra bulk, which is obviously important for maintaining a good strength to weight ratio.
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