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

Hi everyone can I join you all? I've really upped the exercise in the last month and definitely feeling all the better for it. I did my first 5k run on Sunday and it felt great (difficult at the start, that feeling like my lungs were going to burst) but felt great once I got my stride. Also do a spinning class twice a week and I love it I've thrown a few Jillian Michael shred in too the odd morning when I get back early from my walk (I hear you granny about the lunges and how it can be a bit boring after a bit) but I definitely see a change in my arms and thighs since starting level 2, think I need to up my weights a little bit though must have a look for a heavier keetle bell (5kg at the mo)

Anyway I'm hoping to keep it up and get the miles up now I'm back running, looking forward to hearing your exercise stories

Morning all,

I went to a yoga class yesterday! I really enjoyed it, and can definitely feel it in certain muscles today!!

Have a few bits to practice, and hoping to go back next week!

Hello WhiteWinter and nice to see you again Mrs.

Well, I discovered even though I slogged round a half marathon three weeks ago I am not fit at all. Did the warm-up and only three of the JM No More Trouble Zones and I am wrecked. Used 1kg weights and couldn't keep up. Feeling slightly demoralised to be honest but the only way is up right?

Hi folks , don't worry Granny I've been doing the JM dvds for the last few years on and off (consistently for the last 2 months) and there are days i can fly through it and there are days I can't even do 2 squats with a v raise fir more than 2 seconds, but generally your fitness will definitely improve the longer you keep at it I found a shred with kettle bells workout of hers on YouTube if you fancy something different (it's a bit easier on the knees too) well I went for a run this morning (5k) and however I managed it I seem to have pulled my calf muscle it's so painful even walking is agony, any tips on how to heal it (quickly if possible!) I did a spin & gym class last night and it was tough going, the spinning was fine but the HIIT after it made me feel like I was going to be sick! Felt great after though

Ahhh jeez don't tell me I've killed the exercise thread well back to report I'm back at the running, after my calf injury and did a really good kettle bell class this evening after my run, really starting to see a nice difference on the arms and upper body. finding planking difficult though, not quite sure I'm doing them right.

I've just been recommended this thread from the main 5:2 support thread, where I was crowing about my huge achievement - I can now do a full press-up

I am an intermittent exerciser, I walk miles with my dogs, run occasionally and do a weekly pilates reformer class which is amazing. My luxury spend each week is a 1-1 session with a personal trainer/sports therapist, which I started after a long layoff with knee problems, so I wanted to be sure when I came back to exercise that I was building up the right muscles to support my knees. He is so good that I've just kept going, and some weeks that's my only exercise other than walking, but I am seeing slow and steady gains - hence my full press-up this week!!

It's a beautiful sunny morning here - I think I might go for a little trot later!

Hope your calf recovered ok WWW

Hi, CQ Welcome to the pressup club < does complicated secret handshake >
Your PT is a very sensible investment, to avoid your knee problems flalring uo again

Sorry WWW Didn't see your query
However, as you have found, rest & time cures pulled muscles.
I recommend you do a few minutes warmup jog before you run and a few mins cooldown afterwards

With planks, as with pressups, the key is to lock your core muscles to keep your back straight, so your body is in a straight line from heels to shoulders.
Avoid the common error of sticking your bum in the air, because this greatly reduces the work for your abs.

Plank can be forearm type (to work mostly core muscles) or straight arm (works shoulders lot too)
Pics 1-2 show these, with pressup in pic 3.
Note the straight back for each

Thanks bigchoc yes I think my problem is I'm either dipping or arching my middle (posterior end!) I end up feeling a strain on my lower back but I was at spin & gym class last night and we did some planks and the instructor positioned me in the right way (like your pictures above) so I'll aim for that when doing them at home. Hi CQ hope your getting the weather to enjoy your walks, I love a good long walk I think they're brilliant for exercise and clearing the head out too I usually do a nice 5 miler every morning and I definitely see an improvement in my fitness because of the walking- my calve has healed really well thanks like you advised Bigchoc doing a good warm up before my runs in the evening and taking time to do a decent cool down with calve stretching after will hopefully keep me right

That's very helpful from your instructor WWW
It's very important - to progress properly in fitness and also to avoid injury - that you keep to correct form for planks and pressups.
Much, much better to do fewer pressups and shorter duration planks correctly, rather than sticking your bum in the air (remember each time how rude that is !)
If you are too tired to keep form, then have a few mins break, or stop the session and have your cooldown.

Anyone wanting to start FD exercise, try Mosely's Fat Blasts, see in OP. Just a few minutes a day on 3-5 days per week
Lab tests show that these short, really intense bursts of HIIT can improve insulin metabolism.

Thanks bigchoc I've just had a look through the opening op and lots of great exercises to fit in when time is short. I thought I was doing good on getting the fitness level up, until I did a Jillian Michaels DVD this morning after a run, burn fat boost metabolism I think it was called, it was really tough, had to have a shower after I was sweating that much!!! And am remembering to keep my bum low on the walking planks 😊

Excellent that you are keeping proper form, WWW
Also, for anything longer than Mosely's Fat Blasts, or tougher than walking, you absolutely should need a shower afterwards, or you aren't working hard enough ! < evill cackle, cracks whip >

Back to talk exercise if anyone is about, really enjoying the spin classes I'm going to and the spin & gym (which is basically half hour spin and half hour circuits) really noticed a change in the thigh area, am thinking the wall sits are helping there still having a bit of bother planking, well more the side planks than the others. I can do it on one side but not the other, any advice bigchoc?? Thanks

Hmm, tricky to know the causes without directing my spy satellite on you, WWW !

Almost all of us have a stronger side for most activities.
If it is not due to an old injury, then it usually just depends on whether you are right or left-handed - in which case you may need to concentrate for a few weeks on building up the weaker side.

However, it may also be that on the "weaker" side the main problem is incorrect technique.
So, I suggest you check your form in a mirrror, at the gym if you go, or at home, or even in a large (private !) cubicle with mirror at M&S or another big store. Easier to see if you wear reasonable close-fitting tights / shorts and top.

Are you able to get into the side plank position properly ?
If not, practice this 5-6 times at least every other day until you can. Just hold the position for 1-2 seconds, rest a while, try again, rinse & repeat.
Like this:

Lie on your side, leaning on your forearm, one leg on top of the other, one heel on top of the other.
Freeze your abs & clench your buttocks, to keep your core rigid. Then push yourself up onto your foream and heel, so your body is in a diagonal line from heel to shoulder, see picture.
You can rest your other hand on your hip.

If you can't manage this, you can build up to it by lying on your side, moving your upper foot forward onto the floor. The when you push upwards, you are supported by both feet, as well as your arm.
Gradually within 2-3 weeks, you should become strong enough for side plank with one heel on the other.

Build up strength by doing a few short sets every other day, starting say with 3 sets of 5 seconds, or whatever you can hold - good form is more important than maintaining the full time each set.
Increase the time gradually every couple of weeks or so, to successively 10, 15, 20 seconds.

As a variation to increase strength, once you can hold for say 10 seconds, try moving your hip up and down while in the side plank, i.e. side hip raises for a couple of sets on 1-2 days per week.

I recommended practice every other day, because that is the way to concentrate on a particular area.
Obviously, once you have cracked it, you can return to whatever frequency you wish.

Hi WWW

Great stuff - 2 NSV's in one, there!

No advice on the planks - except to say that press ups help with these. I haven't planked for a while, but I just planked for 2 mins, then on each side for a minute each - I only stopped because I was bored.

But I'm still keeping up the press ups - I've gone back to basics, to make sure my form is perfect. I did 365 in 20 minutes earlier - only did that many because the TV programme I use to distract me lasted for that length of time.

A friend of mine (61) told me he was up to 160 a day because of my example - and I've another, in his eighties, who's managing just 2 a day - but he's never done any in his life before. I'm a role model, apparently - but here's my role model!

Thanks BCF and B&W I know it's difficult to direct me without seeing, I am left handed and it's the left side I'm having the problem with, it just feels weaker, but I'll keep at it wow bread I hope I'm like that at 96 your press up accomplishes are quite impressive too B&W

I think you just need practice on the weaker side, WWW short bursts every other day, as I recommended.
Let us know your progress

Last Christmas hols, in one gym session I felt in the mood for pressups - so I did 800 of them (in umpteen sets)
Nowhere near B&W's record 1200, but 800 is our current woman's record .... unless someone lurking has done more

Blimey BigChoc. Full body pressups? How long did it take you?

Longer than an hour, because I was doing a few squats too.
Christmas hols, so I took my time. Probably 2 hrs.
(I never tried the girlie knees on the floor version, just went straight to full pressups several years ago and figured out the rigid abs enabler myself)

I easily do 150 in 5 mins, so I'm sure I could do 800 more quickly if I wished.
However, doing 800 was rather boring, tbh and it was just on impulse

heh .... all I can say is wow! That's quite something.

hm, what's the rigid abs enabler? guessing it means keeping your torso tensed?

Wow bigchoc your press-up record is quite something, I definitely see a difference in my arms and upper body since doing full body press ups (even though I only do about 12 in a set!!) and still doing my side planks every other day, still a bit weak on the left side but I'm getting better and holding for a bit longer each time, and am now planking for a whole minute and a half without any bother (keeping my posterior low ) wall sits are my favourite though up to 2 minutes so far (and the legs are showing the benefit, just bought a gorgeous leather skirt for Christmas 😊)

I'm continuing to improve with my press ups - I do them whilst watching the Sky and BBC paper reviews in the evening, which lasts upwards of 20 minutes.

The last couple of evenings I've done 540 and 600 (23mins 47secs) in that time, which are pretty comparable with your times, BC.

When I did my fundraising challenge back in July, I was doing 20 every minute. Now, I'm doing 20 every 50 seconds. Judging by my rehearsals before July, I reckon I can sustain that for 60 minutes - which would give me 1440 in an hour. And I can improve on that, I've no doubt.

I've got a vague plan to do some more fundraising next summer - either by taking a town centre spot on a Saturday morning and asking people to sponsor me for a quick 20 or 30 press ups. I've got some keen young YMCA members who'd be only too pleased to wander around with buckets, collecting the cash. Or, I could do this just outside supermarkets.

Or both. Any ideas gratefully received.

I also need to do some searching online for age-related press up records - just to give me something to aim for!

You're doing well, WWW! I love to hear of others making progress