Core Commit to Health & Fitness 2015, Round Four: Sep 21 - Nov 29

[littleman]

Week 5 - 4/4
Where are you guys?

[Drastic]

I've been totally off my game, only playing vball 2 nights/wk, usually playing 1.5-2 hours each night though. Last week only one night but played an all-day tourney on Sat.

So 2/5 last two weeks.

This week I've refocused and about to leave for my 3rd visit to the gym in 3 days, so things are getting back on track.

[buckworks]

I've sprained my ankle, so my daily walks are off the menu for a while.

Not fun at all.

[Rupert]

Unconventional is more fun  

been away to the coast.  A coupler of kayaks.. (sore back!)
A couple of runs. (3 actually)
some good walks.

[Drastic]

5/5 last week.

4x gym
1x vball

[littleman]

Week 6 - 4/4 
Pretty standard week.  Been doing a bit of a bulk, but I think it is time to reel it in. I was going to go to the end of the Holidays, but I can gain weight super easy.  Its nice though, I added some good size for sure.

Buckworks, how is that ankle doing? 

Dras, good job getting back into it!

[buckworks]

I've been using crutches, wearing an ankle brace, and spending a lot of time in the reclining chair with my feet up.

The ankle is sore but doesn't hurt intensely unless I turn my foot a certain way. (So don't do that!)

I have an appointment with the doc in a few days.

[littleman]

Wow, that sounds like a very bad sprain, I you recover soon!

[Rupert]

Terrible!  And there was me feeling sorry for myself with a stiff back.
last week,
good family walk, 8 miles lots of up and down and chocolate.
4 mile kayak (2 of it up river!!)
1 run.

so 3/5.   But a good week.

[Drastic]

Hang in there bucky, you'll be good as new in no time.

--

Recent study shows better brain health when doing resistance training (weight lifting) at least twice per week:
http://well.blogs.nytimes.com/2015/10/21/lifting-weights-twice-a-week-may-aid-the-brain/

Women, aged 65-75 were tracked for one year.

group 1: resistance training 1 time per week
group 2: resistance training 2 times per week
group 3: control, only stretching and  balance exercises

What was tracked:
Brain scans shows lesions and shrinkage.
Gait

Both groups 1&3 had considerably more brain lesions and shrinkage as well as worse speed and steadiness in walking.
Only group 2 doing twice per week resistance training showed much better speed and smoothness in walking and much better brain health.

So don't just do cardio intensive activities, add in resistance when possible.

[Rupert]

Eeek. need to think weights then.  not usually on my program.

[littleman]

I've seen studies that show that aerobic exercise improved cognitive function and counters depression.  There has been so much data lately that shows that humans really need to use their bodies to stay sharp, but it looks like any type of vigorous exercise will do the trick.

[littleman]

Week 7 - 4/4

[Rupert]

1/4  a short run.

Back stiff this am still, so did not run today. sports massage sat to try to get it mobile.

Mountain bike will have new forks on by the end of the week, so have a night ride to the pub planned on friday.  Hopefully body and bike will be up for it, beer tends to help the motivation
also on the plus side... got some small weights out to play with... need to feed the brain!  Too much sitting about has got loads of work done, but the realisation there is still loads to do.

[Rumbas]

Just putting it in here; got 2 good workouts this week. Hopefully back once again in the grind.