5:2 / IF Exercise & Fitness Thread Number 3: Advice and information for those following Intermittent Fasting .... and anyone else too

[BigChocFrenzy]

Why Exercise ?

Maintaining a normal bodyweight and taking regular exercise are 2 major areas of life which we can address to improve our health.

Regular exercise helps reduce the risk of obesity, type 2 diabetes, heart disease, high blood pressure, some cancers, osteoporosis, dementia, depression.

Increasing your % muscle and / or reducing your % body fat lowers the risk of death from all causes LowerRiskMuscle

Regular exercisers gain the greatest benefits over their lifetime and they can minimise biological aging, i.e. "Bend the Aging Curve BendAge

Recent Research showed that lack of exercise is twice as likely to lead to premature death as being obese (BMI 30 -35)

Body Fat, Exercise & Diet
People who maintain their weight through diet alone without exercise are likely to have major deposits of visceral fat (the more dangerous kind around organs), even if BMI is ok.

They are TOFIs (Thin Outside, Fat Inside)

A MRI study found that:
45 % of women and nearly 60% of men with “healthy” BMI, had excessive levels of visceral fat i.e. clinically overweight

A Can J Card study showed visceral fat can be burned off via exercise, even if weight is unchanged (increased lean mass)

Hormesis

Hormesis, see Mattson , BlackSwan and Stronger is cutting edge science for nutrition & fitness.

Its principles are that alternating between “extremes” - e.g. feast & fast (5:2 / IF) , intense training & rest (HIIT) - makes the body more resilient.

The intermittent stress of lifting an extreme weight or performing at high speed for a short period pushes the body to overcompensate and prepare for an even greater future challenge HormesisTrain , Hormesis-Edge , and AntiFragile
The following recovery period avoids damage from over-stressing.

Fasted training

i.e. training on FDs (Fast Days), seems to increase the benefits of both training and IF.
Most experienced exercisers soon manage fasted training without loss of performance for sessions of up to 90 mins.

TYPES of Exercise

Main types: Aerobic, anaerobic, flexibility.

All exercise will burn fat, the more intense the faster the fat burn

Anaerobic
e.g. HIIT (see below), sprints, strength training
. Shorter training period
. Increases the RMR (Resting Metabolic Rate) for up to 48 hrs
. Soon increases fitness
. May help correct insulin metabolism issues & target abs fat.

Aerobic
e.g. walking, running, cycling, swimming
. Longer training period
. May burn more calories during exercise, if it is lasts much longer than HIIT, but burns fewer afterwards
. It is easier to do for the less fit

Flexibility, Stability, Relaxation
e.g. yoga, stretching

The best exercise routine is one you enjoy and is sustainable.

HIIT cardio and resistance training / weight lifting are especially recommended to boost the effect of 5:2/IF, to increase weight loss, reduce body fat, retain muscle and maintain TDEE / BMR.

HOW to Exercise

If you are a very overweight unfit beginner:
. Check with your GP before starting exercise
. Start by walking 5-10 mins twice per day, gradually increase
. Try walk intervals: alternating 1 min faster pace, 1 min normal
. Build up to a brisk 30 mins daily walk and you will significantly improve your health & fitness
. Swimming is also good, preferably crawl or back stroke for less strain on back & joints.

Everyone Else:
Whether you join a gym or train at home or in the park:

• Train as intensively as your time, health and fitness level allow.
• Do not remain in your comfort zone, or you will not improve. But stop immediately if you feel any sharp pain.
• You are supposed to drip sweat and pant heavily !

Efficiency / Intensity: This Study proved that at speeds of 5mph or faster, running will burn more calories per mile than walking

HIIT (High Intensity Interval Training)

HIIT is an exercise strategy which alternates brief intervals of high intensity exercise with less intense recovery periods

. Very time-efficient, producing the greatest fitness benefit in the least time (the advantage of hormesis)

. Increases both aerobic and anaerobic endurance

. May improve insulin metabolism, very important for health and abs fat.

. Reduces risk of heart problems more than doing lower intensity SteadyState , pp. 31-34.

HIIT can be applied to cardio or to bodyweight exercises, at home or gym.
Most gyms offer HIIT classes, e.g. spinning, circuit training, CrossFit, Tabata, Fartlek (=HIIT with irregular intervals)

FAST Exercise

"No time" to exercise ?
Or want to boost fitness & fat-burning metabolism

Dr Mosely developed a FastExerciseProgram to complement his 5:2 WOE
His Fast HIIT and strength routines can significantly improve metabolism & fat-burning capability

Other scientists like Tabata have developed routines now wisely incorporated in training.

HIIT Fitness Blasts

A few mins per day, 3-5 days per week

START with 2 mins warmup then EITHER

Sprint or Rope-skipping intervals
. 1 minute sprinting / skipping @ max effort +90 secs jogging to recover
. Do 5 intervals

OR

Fast Blasts
Choose from:
Running, stationary bike @ low resistance, rope-skipping, burpees, jumping jacks, spotty dog, punching air or bag, step-ups, swimming, squats, lunges, pressups, tricep dips, situps ... or any combination you like.

Choose type of Blast:

4-minute Blast
. 4 mins @ 90% effort

OR "Tabata" = 8 x intervals of 20 secs @ 100% effort + 10 secs recovery @ rest or slow speed
( FreeTimerApp )

OR 2 x20-sec intervals=
. 20-sec @ 100% effort
. 2 mins walk to recover
. 20-sec @ 100% effort

END any HIIT or Fat Blast with a few mins cooldown walk / jog

RESISTANCE Training / LIFTING

Helps retain muscle mass during weight loss and hence to maintain TDEE.
Lift at home / in the gym weights area / in a pump class.

It is best not to train the same muscle groups 2 days in succession, so have rest days, or cardio, or train different muscle groups on different days.
Try to build up to weight training for 30-60 mins twice per week.

Reps = the number of repetitions in a set of lifts
Sets are separated by brief rests
E.g. 3 sets of 12 reps = 36 lifts
Breathing: Inhale before lifting, exhale while lifting. Don't hold your breath.

WARNING
Do not lift massively heavy barbells, more than bodyweight, unless you are really fit with good technique.
Women who have given birth and / or are aged 40+ have a higher risk of pelvic floor / prolapse injuries when lifting heavy than young non-mums.

Press ups
Video

• The best upper body exercise
• Keep attempting one full pressup rather than doing several dozen girlie ones with your knees on the floor
• Once you can do one pressup, you will soon be able to build up to 5, then 10 etc.
• Tip: keep the abs rigid, so strong abs are as important as strong shoulders & arms
• Hand Release Pressups are good to build up strength for full ones
• Also build up via inclined pressups IncPress , see bottom of wiki page
• To increase the number of pushups IncNum

ATG Arse To Grass bodyweight squat

• The best exercise for the large muscle group in bum and thighs
• Basic principle: It is like having a pee on a public loo - get your bum down low and pointing to the rear, but not actually touching the seat

-Lean back on your heels, so that weight is on them, not on your toes

• Bring your arms forward
• Keep your back straight, but angled slightly forward, not vertical
• Squat down as far as you can without knee pain or hunching your back
• Push up from your heels, exhaling.

Pullups

• Very few women can do full ones, but assisted ones build excellent muscle
• Work the same muscles with the much easier Australian pullup / InvertedRow

If you have access to dumbbells / barbells, then for maximum effect, work the large muscle groups:
Squat BentOverRow (press button "female")
BehindNeckPress (press button "female")
DeadLift

To increase Strength
Lift as heavy as you can, low reps, with 1 minute rest between sets e.g. 5 sets x 5 reps each, i.e. totalling 25 lifts

To Build Muscle
Lift lower weight, 3 sets x 8-20 reps, i.e. totalling 24-60 lifts

To Build Endurance
Lift lower (NOT Girlie) weight for 3-5 mins, preferably without pauses

BUM / GLUTES
Squats & lunges are excellent
Also this 2-min bodyweight workout especially for women, targeting the bum:
WorkYourBum

ABS
Choose the exercises & number of reps for your fitness level

The plank
. Start at 2 x 15 secs. Build up to 2 x 45 secs
. Advanced:

1. Use TRX slings, picture 2

Side plank + hip raises
. If you can, keep the side of 1 foot plus 1 forearm on the floor, free arm straight up in the air, picture 3
. Easier - free hand on your hip. Easier still - keep calf & knee on the floor, instead of bent at the knees
. Start at 3 sets of 3. Build up to 3 x 30

Leg raises
. Lie flat on your back, with legs bent to 90 degrees
. Lower the legs one at a time to 1" above the floor (straight leg if you can) then raise again
. Start at 3 sets of 3 each leg. Build up to 3 x 15
. Advanced:

1. Lower both legs at the same time

Situps
. Hands forward to really work abs & avoid pulling the neck
. Alternatively, cross your arms over your chest
. Start at 3 sets of 3. Build up to 3 x 30
. Advanced:

1. Raise legs to 90 degrees & bring them towards you when you situp (double crunch)
2. Legs nearly flat on the floor
3. One leg bent at 90 degrees, the other held straight 1" above the floor
4. Hold a weight disc / dumbbells / barbell above your head

Angled Situps
. Lie on your back and rest one ankle on the opposite knee
. Angled situp so your opposite elbow touches the knee
. Keep the other hand be in the air by your knee, or alternatively supporting your head - do NOT pull on the neck
. Build up to 3 sets of 20 each side
. Advanced:

1. with dumbell
2. Situps with legs rotated 90 degrees to the left, resting on floor. Then repeat set with legs rotated to the right, on floor
3. Lie on the floor, rotate legs 90 degrees to the left. Raise and lower legs like that, keeping back on the floor. Repeat set with legs on other side
4. Keep legs raised & rotated to the left and do situps (double side crunch) Repeat with legs raised & rotated to the right

AVOID OSTEOPOROSIS

To retain bone strength and avoid a painfully disabled old age, start now:
Ideally weight-bearing exercises that load the bone along its length of these types:

Impact exercise E.g. walking, running, jumping, skipping rope, step class, hitting a heavy punch bag

Lifting: squats, press-ups, bench press, overhead press etc

Squats are much better for osteoporosis than lunges, also for knees:
The weight in a squat is transmitted down along the spine, through the hip, and down along the bones of the leg, whereas in a lunge, it is transmitted across the shinbone and puts pressure on the knee joint

Cycling normally does NOT increase bone density, as it does not load bones along their length. Osteo

KETTLEBELLS Kettle
Beginners:
. Two-handed swing
. Sumo Deadlift
. Turkish Getup
. Swing
. Clean and Jerk
. Press

Improve GRIP STRENGTH GripStrength , GripBuild

RUNNERS

. Sprinting improves fitness
. Regular 5 - 10 km runs burn significant fat, especially fasted

Running illustrates the "J or S-curve" effect, where increasing exercise improves health, up to a certain point, after which health worsens e.g. MayoClinic , RiceUni , JMed :

. Running 20 mins improves immune system

. A run of 90+ mins may weaken the immune system for up to 3 days.
With insufficient recovery periods, the damage is cumulative.
Elite runners have immune systems that handle that strain

. Long races 20k+ may cause micro-tears to the heart muscle in some runners, hence a 2-week recovery period is recommended.

CALCULATORS:
Calories Burned for specific exercises: ExerciseCals
Fitness Calculators: 52FastExercise
Estimate fitness age: FitAge
Estimate Vo2Max iTunes App: Vo2APP
Running Calories burned: RunningCals
Running Standards: Age-RelatedRunCalculator
TDEE 24hr activity times & body fat TDEE-Detail

Well, 20 pull ups is even more impressive than one :p I'm very lucky in that I have a pull up bar in the park outside my house. I'm barely strong enough to hang by my hands, though.

26 mins for 5k is very good, Cecile especially since you are very short, with (presumably) shorter legs than the others.
I expect you'll keep improving, since you haven't been running long, at least not at your lighter weight.

If you check this Age-RelatedRunCalculator (also under CALCULATORS at the bottom of the OP) you can see how your time is compared to other racers - note: that's actual racers, not the (mostly slower) runners who never enter races

Well done on the pressups & pullups B&W
The pullup bar a really good choice of bday present
Are you getting the type you fix to the door frame / ceiling / outdoors / freestanding / ....?

I recommend that as well as classic pullups (palms facing away from you) that you also do chinups (narrower and palms towards you)

wrt pressup handles: they help some people, depends on how it changes wrist angle.
One thing: when I tried a couple of years ago, I found pressups much harder with them - you have to exert grip strength simultaneously to the pressup, instead of just hands on the floor.
Also, I tended to do deeper pressups with them.

Probably a good thing, in that it makes you work harder.
Ideally, try out some in a sportshop. If not, then maybe order from somewhere with easy refunds, like Amazon.

As an alternative to pressup handles, you could do narrow pressups on a medicine ball (both hands, or one hand on the floor, one on ball)
This works the core even more

BigChoc you have a useful website for every occasion :)

Sorry bcf, meant to say hanks for those websites. I got lost in them...some v interesting stuff. Also, turns out I've been splaying my elbows (easier press ups!) and thus hurting my wrists. Unfortuntely my "impressive" (ha!) 5 has dropped down to 2. Doh. Onwards and upwards (and then hopefully down and up and down and up until I get back to 5)

Although I do a little mini workout every other morning (squats, plank, press up, the core stuff recommended for post partum a while back ) and hve an hour of intense bootcamp style weights etc, I'm really craving a regular run. Considering a treadmill to hang my clothes on walk/run while the littles sleep.

Also...managed to get from 1 min to 2.5 plank:D dh filmed it to make sure I didn't lose form. Is it best to do reps of smaller times or as long as you can?

Well done, Gardengirl You gain far more benefit from an exercise with proper form, even with fewer reps.
That plank sounds brilliant. Were you in a straight line the whole time, no bum in the air ?
I'd suggest 3 reps x 1 minute, for maximum benefit and also to ensure good form, as in photo

Running outside is so much better both psychologically and physically than a treadmill. Can your OH watch the little ones while you have a 30 mins run a couple times per week ?
Runners gain maximum immunity benefits from this, rather than longer - more than 60 mins starts to reduce immune function instead of boosting.
Also, you 'll boost fitness more at the higher intensity level.
I suggest 2 mins jog warmup, then sprint intervals, followed by a really quick-paced run.

How did you get that photo of me, bigchoc? . Luckily, as I only have snatches of time, I tend to follow that pattern of sprintervals and quick run. Found a time that works...4-5am while baby-but-not-toddler is awake so DH can crack on with his morning routine with just the one. Random but...this morning I had to run on the road as there were goats on the pavement!? The joys of living in the countryside:) Never happened when I lived in London!

Those goats were up very early.
Always good to have training partners - I hope you beat them

For those who would like a bit of help with Fat Blasts, Mosely has a (£1.49)
Fast Exercise App

Morning gym bunnies, I have a question. I am a committed 5:2er and am maintaining happily doing it. My exercise up until now has been perhaps a run and a circuits class per week. But now I want t train for a half marathon - my plan is short evening runs with sprints twice a week and a long run at the weekend.

I definitely run better - faster and with more enjoyment - on NFD. But the way my weeks work I will prob have to do at least one of the sprint sessions on a FD. What's the best plan here? Also....it is making me STARVING!!!!!!!

Ideally when training for any run over 10k, keep FDs as your restdays, when you just have a short walk.

If this isn't possible, then a short fast-paced session with sprints should work well on an FD, providing you keep within 45 mins.
The intensity helps to use bodyfat for energy.

It is the longer sessions at your half-marathon pace that would make you hungry, because your body uses up its glycogen stores and can't extract quickly enough from your bodyfat, at the lower intensity.

• I train on some FDs and I have about 350 lunch and 150 supper (morning training) or shake (evening training)
  (in fact, being on maintenance, it's usually 500 + 150)

• Glug down a black unsweetened double espresso 10 mins before you start, to help mobilise fat stores for fuel (It doesn't have to taste great; you are drinking it for a purpose)

• Suggested schedule:

• Jog 2 minutes to warmup
• Sprints session @ top speed, shortest sprints, so it is as intense as possible, but minimise total time.
• Jog 2 mins for initial cooldown
• Walk 10 mins to finish

I've just been for an NFD run. First one in a while - and mostly because I realised I have a fun run at the end of september (3k foam thing)

Just knocked another minute or so off my 1mile PB - chuffed

Still can't run for long at once, but was doing 3 min stints this time, which is getting up there again.... it takes me 5 mins to properly get into my stride ( and breathing pattern) so thats my aim, just get to that and then it gets easy again!

OorMrDarcy I'm intrigued by "foam thing"?

I'm not entirely sure, but I think its those giant inflatable obstacle courses.... plus foam too?!

Can you report back? ;)

< intrigued by foam thing - maybe cheap aliens from the very old Star Trek or Dr Who series ? >

Well done on another mile PB, MrD
To build running fitness & speed quickly, I recommend
Sixes:
6-second sprint + 6 second-walk = 1 interval
Start with 6 intervals and over a few weeks gradually build up to 16 intervals

Will definitely report back

Thanks for the tips BigChoc!

Another run today and managed 6 mins at my new comfortable pace before stopping for a breather, if I can manage that again next time I might try to keep going after - eek! Then its back to increasing the distance again - only going out for 1.3 miles at the mo (the 0.3 being walking to warm up)

Am really excited by the progress in my running since doing 5:2 - obviously the weight loss has helped here massively, but I do think the improvements in my asthma have been a help too!

Great stuff, MrD!

It's so motivating when you can see real progress!

Fantastic progress, MrD
Especially good news that 5:2 seems to have improved your asthma - that fits in with what others on these tgreads have found and also doctors like Johnson wrt their asthmatic patients:
IF improves at least some types of asthma, because it reduces inflammation in the lungs.
This is a paper by Johnson (he uses ADF)

Hi folks

Been working on wider press ups over the past few weeks - I'm getting down further and my form is better with these, I feel. And tonight I did 200 in under 7 minutes.

I did the first 120 in sets of 30 every minute - then sets of 20 every 50 seconds. I can easily see me doing 30 every minute for an hour, just as I did 20 every minute for my fundraising challenge.

About further fundraising - I've got an idea bubbling under about finding somewhere suitable - the entrance to a supermarket, for instance - and doing press ups on demand, whilst asking for donations. It's a work in progress, ATM.

Good progress, B&W
Watching your videos, I thought wider pressups would help you go down lower.
Now you have achieved this, it will have loaded your muscles slightly differently and you may find you can now go lower on the narrower ones too.

Have you also tried the one hand on a ball that I mentioned - this type gives asymmetric loading and further improves strength.
How are the pullups going - btw, I recommend you measure height every 3 months or so, to check if you retain your inch.

wrt fundraising:
I'm not sure about supermarkets - people tend to be in a hurry e.g. to get the weekly shopping done and home to cook lunch. Don't risk shopping rage !

I suggest somewhere crowds go specifically for entertainment: fairs, fetes etc - I visualise you with a small stand where people pay you for one minute of pressups, with a partner - maybe MrsB&W or your son - to take charge of the money and keep an eye on you.

I'm up to 15 in a row now! And for the first time I was able to do vinyasas all the way through an hour's yoga class instead of reverting to knees-chest-chin when I got tired.

I'm up to 15 in a row now! And for the first time I was able to do vinyasas all the way through an hour's yoga class instead of reverting to knees-chest-chin when I got tired.

Well done , Cecile
Pressups improve both core and upper body strength, which would help yoga and also many sports.