The 13 Minute Weight Routine?

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Do you dread your weight routine? Do you wish you had a quicker way to get in and get out of your weight workout in under 15 minutes?

I do. I really hate lifting weights now. I don’t know if it is just a phase, because I used to really like it. Now I just want to get in and get out as fast as possible. I don’t want to spend an hour or more lifting even though I have actually created a pretty decent home gym with a rack, a bench, and a fairly decent cable setup that somebody gave me. So I have been looking at alternatives. I may have found one.

According to some new research maybe there is a better, or at least a more efficient way. See all the original study information at: https://www.ncbi.nlm.nih.gov/pubmed/30153194 In this study:

Thirty-four healthy resistance-trained men were randomly assigned to 1 of 3 experimental groups: a low-volume group (1SET) performing 1 set per exercise per training session (n = 11); a moderate-volume group (3SET) performing 3 sets per exercise per training session (n = 12); or a high-volume group (5SET) performing 5 sets per exercise per training session (n = 11). Training for all routines consisted of three weekly sessions performed on non-consecutive days for 8 weeks.

Here were the surprising results:

Results showed significant pre-to-post intervention increases in strength and endurance in all groups, with no significant between-group differences.

Here is the conclusion:

Marked increases in strength and endurance can be attained by resistance-trained individuals with just three, 13-minute weekly sessions over an 8-week period, and these gains are similar to that achieved with a substantially greater time commitment. Alternatively, muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.

I saw this and decided I was all in.  I wanted to try the one set workout to failure routine and see what happened. The problem was lifting to failure.

I almost always work out alone. Lifting to failure is dangerous without a spotter, and if you don’t have the best equipment for it. I am not so sure it is even a good idea anyway. After giving it a little thought I wondered if lifting to failure was absolutely necessary. So, I decided to give it a try but with one change. I would lift “close” to failure with some exercises, and stop before I get myself in trouble with some of the lifts where an injury was possible. I would do my maximum number of repetitions but just to the edge of failure. I would also switch some exercises to my cable setup. I do have the squat rack, and have a safety bar in place on it, but there is no need to be stupid about it. I also switched some of the exercises. Instead of the bench press from the classic flat bench I use my cable setup to do an upright bench. So I am doing some free weights, using the rack for some exercises, and the cable machine for others. Maybe that is not optimal but it is certainly safer.

One thing about it though. If you do it right you’re going to work out hard. You have to give it your all. Keep pushing yourself as long as it is healthy, and safe,  to do so. For example, I am very conservative with deadlifts – I don’t want to injure my back and I am not a bodybuilder anyway. Just trying to stay fit and healthy. I leave these workouts tired, but actually more energized, than in the routines I used to do. The right music helps too.

One disclaimer though.  I don’t have access to the whole article, just an abstract, and some short news articles sprinkled around in the web that are ambiguous or confusing as to the exact workout routines. However, I think I am close to what they did, and that the underlying principle is this: one hard workout to near failure with one set of repetitions sees nearly identical gains as those with multiple sets.  We’ll see. I will report back after eight weeks with the results.

 

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The Will Power Instinct by Kelly McGonigal: A Review

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Do you have a hard time resisting what  you see in that picture? You’ve come to the right place.

One of the best self-help books I have read in a long time is The Willpower Instinct: How-Self Control Works, Why It Matters, and What You Can Do to Get More of It by Kelly McGonigal. It is so good I bought the audio book after I bought the digital version, and I am seriously considering buying the print version. I think this is a must read.  Self-control, or will power, is a must for staying fit – eating right, working out, and living a more direct life.

What is self control? Here is a great definition from Wikipedia:

Self-control, an aspect of inhibitory control, is the ability to regulate one’s emotions, thoughts, and behavior in the face of temptations and impulses. As an executive function, self-control is a cognitive process that is necessary for regulating one’s behavior in order to achieve specific goals.

“Self-control.” Wikipedia, The Free Encyclopedia. Wikipedia, The Free Encyclopedia, 27 Jul. 2018. Web. 4 Sep. 2018.

Here is a description of the book from the publisher:

Informed by the latest research and combining cutting-edge insights from psychology, economics, neuroscience, and medicine, The Willpower Instinct explains exactly what willpower is, how it works, and why it matters. For example, readers will learn:

  • Willpower is a mind-body response, not a virtue. It is a biological function that can be improved through mindfulness, exercise, nutrition, and sleep.
  • Willpower is not an unlimited resource. Too much self-control can actually be bad for your health.
  • Temptation and stress hijack the brain’s systems of self-control, but the brain can be trained for greater willpower
  • Guilt and shame over your setbacks lead to giving in again, but self-forgiveness and self-compassion boost self-control.
  • Giving up control is sometimes the only way to gain self-control.
  • Willpower failures are contagious—you can catch the desire to overspend or overeat from your friends­­—but you can also catch self-control from the right role models.

What is apparent to me is how connected self-control is, with mindfulness although the two are closely related. I think that a high level of self-control is necessary for mindfulness, and that mindfulness is a natural pathway to self-control although the two have very different skill sets.

Over labor day my wife and I went out of town to visit relatives. We had the audio version to listen to during the drive, and we  both loved it. We would often pause it to discuss certain points that were being discussed.

McGonigal is a prolific writer and I highly recommend this book, and I will be reading a good deal of her other works.  Note:  I am making a rare cross-posting with my other blog www.michaelrayperkins.com.

Gossamer Gear Umbrella Review

Rules for Backpacking Rain Gear

  1. There is no perfect solution.
  2. If it rains long enough and hard enough you will eventually get wet.

I don’t mind getting wet. What I do mind is getting chilled, or getting drenched, and getting miserable. Keeping your gear dry is the first priority because you should always be in a position to call it a day and set up your tent, tarp, or hammock to shelter in. To wait it out. I am absolutely fanatical about that.

But when it comes to rain gear which allows you to keep moving there are so many variables. It does matter though. It can be more than being miserable, it can mean hypothermia and maybe even death. We actually had a father and two boys die when day hiking the Ozark Trail in Missouri because they got wet on a day when the weather turned cold and they were unprepared. Only the dog survived.

For commuting on my bike the answer is easy. I wear a poncho. It doesn’t restrict my movement, air can get inside so I am not drenched in sweat, and the one I use, a cheap Coleman poncho, does the trick. Besides, it is 34 minutes from door to door. Hiking and backpacking is more complex.

When hiking the AT my wife and I outfitted ourselves with Frogg Toggs, and ultralight umbrella’s from Gossamer Gear. We had pack covers, and we used contractor bags to put our sleeping bag and extra clothing in. Why the umbrella?

Although it not so much an issue on the AT the umbrella has material on the outside to reflect the heat. I understand it is pretty popular on the Pacific Crest trail for that very reason. I have only used it in light to medium rain, not a downpour, and can report that it works great for that. But your feet will get wet. What about that?

There are two schools. One is to try to keep your feet dry. The other is to acknowledge they are going to get wet and use quick drying shoes and socks. Experienced people do one or the other but most of the people I follow and respect just take it for granted that their feet or going to get wet.

We kept our umbrellas outside the pack and within easy reach. Our drill was to prioritize putting on the pack cover, and then having done that don the umbrella. It worked well as long as the wind wasn’t high. If the wind is blowing hard, or in the wrong direction, you are going to have the thing flip.

The conclusion? For anything less than a downpour the umbrella is a good idea, and for limiting sun exposure it serves double duty. At around $40 bucks it is reasonably priced. There are probably other suppliers, but Gossamer Gear sells one branded for them that is made in Germany.

I do not know if I am going to stay with Frogg Toggs or not. Frankly I do not have enough experience yet to make a determination yet. I am an avid reader of what other experienced people have to say about gear though. I was impressed with a review from the Section Hiker blog on the LightHeart rainjacket. I recommend reading all of what he has to say, not just about this one rain jacket, but especially about waterproof breathable jackets. Spoiler alert. They are not reliable over the long run.

By the way. I am fascinated with the Gatewood Cape. It provides shelter and acts as a poncho. If I was backpacking by myself I would already have one.

Update on the Bicycle Wrist Mirror

See the post just before this for background. Bike mirrors, even the best of them, take getting used to. It took me several months to get used to this one. I did not wear it religiously, but I did continue to use it from time to time. So… I got used to it. I also learned a few tricks. So this is a followup after it was thoroughly tested.

Glare. Given the angle of the mirror on your wrist glare is an issue, and a few reviewers mentioned that on Amazon. I learned you can simply close the mirror, placing the mirror face down, and the problem goes away. It is designed so that there is velcro to keep it from flapping around. If I am not in traffic I fold it down hiding the mirror. I use it mostly for high traffic areas, but don’t need it on the extensive trail system here in Columbia, MO., where there is no motor vehicle traffic.

Angle. The effective angle is a bit odd, and probably changes depending on the geometry of your body (length of arms, etc.), and that of the bike. For me I have to hold my hand out to the left angled up, and cock my wrist to the side. If I do that I have a great view of what is behind me.

Blind Spots. Learned where to place the mirror. Problem solved.

Magnification. Still an issue. Would a bigger mirror with different optical properties help? Probably.

Practice. Practice helps you learn how to judge the distance and look into the mirror. I have found that most things with a bike take practice. How many of you have feel over in the process of learning to use toe clips, or step in pedals. Over the years I have abandoned both, and after a long while taken them up again and I either fell over once or had a real close moment. When I purchased my new touring bike I had two keel overs due to learning the geometry and fit of the bike.

Perfection. Ain’t gonna happen. I have tried many of them over the years and all have flaws.

I bike commute and tour. I want every reasonable, and practical, safety feature I can get. I know many still go with the turn the head and look approach. Which is fine. I just want to augment it.

Katy Trail Trip Revisited & Knee Problems

Bent but not broken I ventured back out onto the Katy Trail this past June, and lived to tell the tail.  Here is some photographic proof:

On this solo trip I spent the night in Hartsburg Missouri and then came back the next day.

I do not think I am sticking with the trailer, but I need to try it on my new touring bike to make sure.

Knee Woes

Well, running ugly got ugly.  At least for my left knee  I could probably count on my fingers, maybe without having to use the toes, how many times I ran last year.  I tried it again the week before last and I made two miles with no problems.  I could have ran a lot faster.  I laid off for a day or so and thought I would try it again.  My left knee kept bothering me a bit but I decided to give it a try.  Maybe it was the weather (that would be the denial kicking in).  I did not make it fifty yards.  My knee is now much better.  Biking, walking, and stairs don’t seem to bother me.  I did some boxing bag work last night and that was fine.  Weight lifting is fine. For being 60 I think that is good enough but I sure miss running.

Did running cause that knee problem? No.  I think not.  I did martial arts for  years and my kicking leg was my left leg, and it has “nagged” me for  years.  Little tweaks hear and there.  Hyperextending it with kicking, and maybe aggressive stretching, did it.  That I am sure of.

If, and until, I have to get a knee replacement I am most likely done with running and maybe a new knee wouldn’t even help.  The pain is very tolerable.  I just want to retain mobility.

Katy Trail Camping Trip Turns Bad

The Katy Trail is 200 plus miles and expanding.  A converted rail line turned into a trail for biking, running, and walking.  It is a great resource.  Over spring break my son-in-law and I decided to go camping. I mentioned that in my last post.   As it turned out the weather was horrible.  It rained, and stormed with lightning,  for days, without much of a break, and the weather was cold.  We scaled down our effort from 50 miles out to camp, and then riding back the same way, to just  25.  The weather report kept showing a break in the weather, but it never came.  Even the much less ambitious distance wasn’t possible for us.  We  had a tight schedule and we would not have been able to make it to our campsite before dark under the trail conditions, and get back on time.    We had to turn back without completing our trek.  What went wrong?

The surface of the trail, which I failed to get pictures of, was boggy and our speed was down to 7 mph or less.  And that with hard peddling.  I was in shape for the ride, having practiced with a fully loaded trailer, but it was a no go.  The combination of wet, despite pretty decent rain gear, the chill, and facing having to set  up camp in the dark under those conditions was too much for us.  So, here are some pictures of a the expedition that failed.  But, I am training to do it again.  The next obstacle?  Ticks.  I found my first this last Sunday.  Not from this jaunt, but from doing yard work.