The Aerobic workout check-in thread!

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Messages 21 - 40 of total 1643 in this topic << First  |  < Previous  |  Show All  |  Next >  |  Last >>
wildone

climber
Troy, MT
Mar 11, 2011 - 01:14am PT
What are you doing up at this hour? Go to bed! It's only 9 AM here, haha.
Jaybro

Social climber
Wolf City, Wyoming
Topic Author's Reply - Mar 11, 2011 - 06:45am 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...
Brokedownclimber

Trad climber
Douglas, WY
Mar 11, 2011 - 07:32am 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
SUR
Mar 11, 2011 - 07:37am 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.
Maysho

climber
Soda Springs, CA
Mar 11, 2011 - 07:43am PT
Being a nordic racer, with the final two marathons coming up, aerobic training is the sea I swim in...Trick right now is to taper off. Wednesday did two sets of 30 X 30's warmed up good, then ski like a bat out of hell for 30 seconds, stop and pant or slide slow for 30, then repeat. I do this for 12 minutes as a set then rest for 4 minutes and do it again. Typical workout is three sets, Wednesday I had to run to a grant interview so stopped at two, but that was probably good as I need to keep some intensity but reduce volume right now. Waxing this morning for the Bjornloppet in Bear Valley, 20k skate, one of the best courses in the Sierra.

When in Berkeley my favorite is to do 4minutes X 4 times at level 4, on the Claremont Ridge Trail. This trail is fantastic for any kind of pace. I hill bound it with ski poles, mimic-ing the diagonal stride.

Any kind of regular aerobic exercise is really good for you!

Peter
goatboy smellz

climber
Nederland
Mar 11, 2011 - 08:06am PT
xc & bc skiing in the backyard, I try to average 50 miles a week between 15K & 25K elevation gain.




it's melting fast tho...



then everything turns greenie and it's time for the bike.





Mees

climber
Mar 11, 2011 - 08:14am PT
Heavy low reps don't build bulk? lmao, heavy low reps are exactly what one does to build muscle mass. Crossfit also doesn't program aerobic workouts, pretty much the antithesis of their philosophy. I do agree with your assesment of Oly weight lifting being very good for injuries etc though.
there are more efficient ways to burn fat and condition than aerobic workouts but aerobic workouts are generally more fun. I do at least 3-4 a week (trail running) but it's more for the enjoyment of being out on the trail, for mental toughness, and to attempt to be well rounded in regard to overall fitness.
susu

Trad climber
East Bay, CA
Mar 11, 2011 - 09:10am PT
Jay, no special brownies... tho could a used one to get to sleep earlier!
Now that I see it in print, that damn brownie cost me 1/3 of my calorie burn for the week. Double doh!
locker

Social climber
Mar 11, 2011 - 09:14am PT



7 days a week now, vigorous daily exercises...

Aerobic as well as strength training...

klk

Trad climber
cali
Mar 11, 2011 - 09:17am PT
i have the flu.

5th day.

it's definitely testing the lungs.


this is st: maybe we should have a thread for liver stress tests, too.
FortMental

Social climber
Albuquerque, NM
Mar 11, 2011 - 09:24am PT
So... anyone know what aerobic overtraining looks like?
Any bikers dealing with cycler's palsy? (inward curling of pinky and ring fingers)

Aerobic is great till a lifetime's worth of stress starts to catch up!
Steve L

Gym climber
SUR
Mar 11, 2011 - 09:25am PT
If you want to build muscle mass, you should be performing reps in the 8-12 range, and reaching failure at the end of that range. That's most effective for triggering hypertrophy. Low rep, 1-5, at 85% or more of your max, triggers more of a neurological response. Your body recruits more muscle fibers and higher threshold fibers that aren't used in the higher rep schemes. Look at a weight class athlete's (ie fighter's) strength program. They will most likely be focused on the lower end of the rep range because it builds max power and targets the fast twitch fibers that make you more explosive, with minimal bulk gain. Same reason power lifters look very different than body builders.

They program in 5-10k runs occasionally, with nothing else mixed in. These types of days are pretty rare though, maybe a few times a year.
khanom

Trad climber
The Dessert
Mar 11, 2011 - 09:56am PT
I really really really miss living in the east bay for one reason: decent riding. I was doing well over a 100 miles a week in the Berkeley hills (and beyond), plus another 5 commuting every day.

Bike riding in Joshua Tree completely blows.
G_Gnome

Trad climber
In the mountains... somewhere...
Mar 11, 2011 - 10:02am PT
I've climbed 5 of the last 8 days and will climb 2 of the next 3 as well. Of course if I keep up that pace for long my shoulders and elbows will explode!
wildone

climber
Troy, MT
Mar 11, 2011 - 10:58am PT
Just got back, 76 miles round trip from my house Near Boughton-Under-Blean to an old viking ship on the other side of Ramsgate and back, all along the coast on a bikeway. Radical. 5+ hours with a fish and chips stop in there!
So beautiful today. It was really clear and just stunningly beautiful, plus the tide was out so there was a lot of interesting stuff to look at. Going to Oxford tomorrow! (on the train)
eKat

climber
http://www.ecokath.com/
Mar 11, 2011 - 02:30pm PT
Wildone. . .you're having the time of your life, aren't you!

YAY.

:-)

eKat
wildone

climber
Troy, MT
Mar 11, 2011 - 02:38pm PT

Pretty much, Kate. I dreamed about being able to ride my bike so much, like I used to, for a couple of rough years there. Trouble was, I was my dad's caretaker on the weekends, which his live-in caretaker had off, and that to me was much much more important-being with my dad. But the whole thing was just so damn heartbreaking, seeing such a lovely, intelligent, big strong man reduced like that, and just keeping it together for us kids, showing us how to die when you've been dealt a hand like that. I really could have used a ride, just for my mental stability. But every time I would start to spin out about how badly I needed to flog myself up some big climb on my bike, I would think about how damn insignificant my problems were compared to my dad's.

My mom holding my nephew with my dad and I. They loved their matching hats. My dad was only supposed to live a few more months when my paraplegic little sister found out she was pregnant. But my dad toughed it out with incredible determination.


My dad in the early stages. He never lost that spark, or his sense of humor, even in the worst of times....


How I'll remember him:

eKat

climber
http://www.ecokath.com/
Mar 11, 2011 - 02:47pm PT
Ohhhhh. . . you are so sweet, Wildone, even if you are covered in mud!

:-)

Your devotion to your dad is the epitome of keeping the magic alive. You will be rewarded for such a selfless act!

KEEP THAT MAGIC ALIVE!

ox

eKat

P.S. Look how DARLING dad was! Looks like a full on character! Now we all know where you got it!

:-)

P.P.S. I really LOVE your dad's and nephew's matching hats!
klk

Trad climber
cali
Mar 11, 2011 - 02:51pm PT
nice ben.

man, you look like yr dad.

glad yr having a good time over there.
nutjob

Gym climber
Berkeley, CA
Mar 11, 2011 - 02:58pm PT
You all are giving me a serious bout of inadequacy.

The most heart rate elevation I've gotten today was standing up quickly from my computer to get the Ben & Jerry's out of the freezer. Phew! Luckily a little cold bite takes the edge off that racing heart.

The closest thing I do to cardio is top-roping at the gym. Scratch that. Grunting up wideness is the most cardio thing I do. But that doesn't happen all too often.

I know.












I'm gonna die.
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