Category Archives: Exercise

January 18, 2013 · 2:00 AM

QOTD: James Fisher on Efficient Resistance Exercise

We recommend that appreciably the same muscular strength and endurance adaptations can be attained by performing a single set of ~8–12 repetitions to momentary muscular failure, at a repetition duration that maintains muscular tension throughout the entire range of motion, for most major muscle groups once or twice each week. All resistance types (e.g. free-weights, resistance machines, bodyweight, etc.) show potential for increases in strength, with no significant difference between them, although resistance machines appear to pose a lower risk of injury.

—Fisher, James, et al.  Evidence-based resistance training recommendations.  Medicina Sportiva, 15 (2011): 147-162.

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November 1, 2012 · 2:00 AM

Minimalist Exercise For Those Who Don’t Enjoy It

“Wanna arm wrestle?”

I hate exercising.  Don’t you?

I’d rather watch TV, play Parcheesi, play my mandolin, bowl, go to a movie, sleep, blog, surf the ‘net, work on my next book, fish, visit with my wife and kids, practice shooting, work on new recipes, or even go to work.

But….

I want the health benefits of exercise.

So for much of this year I’ve been experimenting with various exercise programs that may yield the health benefits with minimal time commitment.  Like 60 minutes a week.  Not the 150 minutes recommended by some public health authorities.  In case you’re interested, here are some links that outline the programs:

If you’re tempted to try any of these programs, get your personal physician’s blessing first.  I’d love to hear about your experience with them.

Steve Parker, M.D.

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August 20, 2012 · 2:00 AM

Six Weeks of Hillfit

Last January I wrote a favorable review of Chris Highcock’s Hillfit strength training program for hikers.  A few months ago I actually followed the the program for six weeks, and I still like it.  It’s an eye-opener.

See my prior review for details of the program.  Briefly, you do four exercises (requiring no special equipment) for fifteen minutes twice a week.  Who doesn’t have time for that?

Wanna arm wrestle?

I did modify the program a bit.  I included high-intensity intervals on a treadmill twice weekly, right after my Hillfit exercises.  Here’s the 15-minute treadmill workout: 3 minute warm-up at 5.3 mph, then one minute fast jogging at 7–8 mph, then one minute of easy jog at 5.3 mpg. Alternate fast and slow running like that for 6 cycles.  So my total workout time was 30 minutes twice weekly.

Why the treadmill HIIT (high intensity interval training)?  For endurance.  I’m still not convinced that strength training alone is adequate for the degree of muscular and cardiopulmonary endurance I want.  I’m not saying it isn’t adequate.  That’s a self-experiment for another day.  In 2013, I’m planning to hike Arizona’a Grand Canyon rim to rim with my son’s Boy Scout troop.  That’s six or eight miles down, sleep-over, then six or eight  miles back up the other side of the canyon.  That takes strength and endurance.

One part of the program I wasn’t good at: Chris recommends taking about 10 seconds to complete each exercise motion.  For example, if you’re doing a push-up, take 10 seconds to go down to the horizontal position, and 10 seconds to return up to starting position with arms fully extended.  I forgot to do it that slowly, taking five or six seconds each way instead.

I’ve preached about the benefits of baseline and periodic fitness measurements.  Here are mine, before and after six weeks of Hillfit and treadmill HIIT:

  • weight: no real change (168 lb or 76.2 kg rose to 170 lb or 77.3 kg)
  • body mass index: no change (23.3)
  • resting heart rate and blood pressure: not done
  • maximum consecutive push-ups: 30 before, 34 after
  • maximum consecutive pull-ups: 7 before, 8 after
  • maximum consecutive sit-ups: 30 before, 37 after
  • time for one-mile walk/run: 8 minutes and 45 seconds before, down to 8 minutes and 35 seconds after
  • vertical jump (highest point above ground I can jump and touch): 108.75 inches or 276 cm before, to 279.5 cm after
  • waist circumference: no real change (92 cm standing/87 cm supine before, 92.5 cm standing/87.5 cm supine after)
  • biceps circumference: no real change (33 cm left and 33.5 cm right before; 33 cm left and 33 cm right after)
  • calf circumference: 39.5 cm left and 39 cm right, before; 38.5 cm left and 37 cm right, after (not the same child measuring me both times)
  • toe touch (stand and lock knees, bend over at waist to touch toes: 7.5 inches (19 cm) above ground before, 8.5 inches (22 cm) after

If these performance numbers seem puny to you, please note that I’m 57-years-old.  I’m not sure exactly where I stand among others my age, but I suspect I’m in the top half.  I’m fit enough to be in the U.S. Army (I’m not in it, however).  I’m sure I could do much better if I put in the time and effort.  My goal right now is to achieve or maintain a reasonable level of fitness without the five hours a week of exercise recommended by so may public health authorities.

Take-Home Points

Overall, this program improved my level of fitness over six weeks, with a minimal time commitment.  I credit Hillfit for the gains in push-ups, pull-ups, sit-ups, and perhaps vertical jump.

My time on the one-mile run didn’t improve much, if at all.  This fits with my preconceived notion that strength training might not help me with leg muscle  and cardiopulmonary endurance.

The Hillfit exercise progressions involve adding weights to a backpack (aka rucksack or knapsack) before you start the exercise.  I’m already up to 80 lb (36 kg) extra weight on the modified row, and 85 lb (39 kg) on the hip extensions.  That’s getting unwieldy and straining the seams of my backpack.  I can’t see going much higher with those weights.

I expect I could easily maintain my current level of fitness by continuing Hillfit and HIIT treadmill work at my current levels of intensity.  In only one hour per week.  Not bad at all.

It’s possible I could get even stronger if I stuck to the program longer, or slowed down my movements to the recommended 10 seconds each way.

The key to muscle strength gain with Hillfit seems to be working the muscles steadily, to near-exhaustion over 90 seconds, gradually adding a higher work load as the days or weeks pass.

I’m setting Hillfit aside for now, only because I want to start a new self-experiment.

Hillfit is an excellent time-efficient strength training program for those with little resistance-training background, or for those at low to moderate levels of current fitness.

Steve Parker, M.D.

Note to self:

When doing a mile run on the treadmill, I tend to start out too fast, then burn out and have to slow down.  That may be impairing my performance.  Next time, start at 7 mph for a couple minutes then try to increase speed.  Running a mile at 7 mph takes nine minutes.  A mile at 7.5 mph takes 8 minutes.  A mile at 8 mph takes 7 minutes and 30 seconds.

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August 13, 2012 · 1:05 AM

Video of HIIT on Bicycle

A “stationary” bicycle

Gretchen Reynolds is the Phys Ed blogger at the New York Times.  She posted a five-minute demonstration of high intensity interval training on a stationary bicycle.  It’s narrated by Martin Gibala of McMaster University.

No mention of Tabata’s pioneering work.

-Steve

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July 26, 2012 · 2:00 AM

What Are the Best Exercises?

Thanks to Meredith @HIITMama for bringing this Whole9 project to my attention:

We brought together 12 fitness experts from a broad range of backgrounds–with bodies of experience ranging from weightlifting to track and field to mixed martial arts, and over two centuries of collective coaching experience–to ask them all the same question:

If you could only perform five exercise movements for the rest of your life, which five would you do? (Assuming your goals are general health, fitness and longevity, and not a specialized sport)*.

The answers may surprise you.

If you want an effective and time-efficient fitness program, I’d review this series carefully.  You may have to research some terms like Turkish get-ups, farmer carries, and dips.  Find examples at YouTube.

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July 24, 2012 · 8:26 PM

Jimmy Moore Interviews Keith Runyan, M.D.

Jimmy posted a recent interview with type 1 diabetic Dr. Keith R. Runyan, who is a nephrologist and internist.

Dr. Runyan is training for his first Great Floridian Triathlon in October, 2012, so he naturally has a great interest in high level athleticism as it intersects with diabetes.

Dr. Runyan’s current carb consumption level didn’t come up specifically in the interview, but his website indicates he’s on a ketogenic diet heavily influenced by Dr. Richard Bernstein.  So I figure he’s eating under 50 grams of digestible carbohydrate daily.  He also tried Loren Cordain’s paleo diet; my sense is that it didn’t help much with his diabetes, but perhaps some.

Overall, the interview strongly supports carbohydrate-restricted eating for folks with diabetes.  Definitely worth a listen for anyone with diabetes who’s not sold on a very-low-carb diet.  If you’re sitting on the fence, at least check out his “About Me” page.

Steve Parker, M.D.

Triathlon: run, swim, bike

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July 20, 2012 · 2:00 AM

Random Thoughts on Fitness

A couple years ago, I was thinking about putting together a fitness program for myself.  My goals were endurance, strength, less low-back aching, flexibility, longevity, and being able to get on my horse bareback without a mounting block or other cheat.

I spent quite a bit of time at Doug Robb’s HeathHabits site.  He has a post called The “I don’t have time to workout” Workout.  I ran across some paper notes I made during my time there.  Doug recommended some basic moves to incorporate: air squat, Hindu pushup, dragon flag, shuffle of scissor lung, Spiderman lung, hip thrust/bridge, swing snatch, dumbbell press, Siff lunge, jumping Bulgarian squat, band wood chops, leg stiff leg deadlift.  Click the link to see videos of most of these exercises.  The rest you can find on YouTube.

Another post is called “Do you wanna get big and strong? -Phase 1”.  The basic program is lifting weights thrice weekly.  Monday, work the chest and back.  Tuesday, legs and abs/core.  Friday, arms and shoulders.

  • Chest exercises: presses (barbell or dumbell, incline, decline, flat, even pushups with additional resistance  – your choice
  • Back: chins or rows
  • Legs: squats or deadlifts
  • Arms and shoulders: dips, presses, curls

Doug is a personal trainer with a huge amount of experience.  He’s a good writer, too, and gives away a wealth of information at his website.

Around this same time of searching a couple years ago, I ran across Mark Verstegen’s Core Performance, Mark Lauren’s book “You Are Your Own Gym,”  and Mark Sisson’s free fitness ebook that also  features bodyweight exercises.  I did Core Performance religiously for 15 weeks—it’s a good program, requiring 5-6 hours a week.

Lauren is or was a Navy Seal trainer.  His plan involves 30 minutes of work on four days a week and uses minimal equipment.  Lots of good reviews at Amazon.com.

I recently complete a stint with the Hillfit program.  Here’s my current regimen.

Newbies to vigorous exercise should seriously consider using a personal trainer.

Steve Parker, M.D.

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July 18, 2012 · 2:36 AM

Exercise Motivation

Stretching actually doesn’t do any good for the average person

My wife, Sunny, decreed April to be Fitness Month.  No joke.  A time to re-dedicate ourselves to eating right and physical activity.  No dining out for the entire month.  No junk food.

In the spirit of Fitness Month, I restarted my exercise efforts, which had been on hold for the previous month.  I’d simply been lazy.

To help me judge effectiveness of my exercise, I measured and recorded my baseline fitness.  I re-measured after six weeks.

Exercise isn’t fun.  You need good reasons to do it.  Here are mine:

  • it keeps you young (fountain of youth)
  • longevity
  • less low back aching
  • injury resistance
  • dementia prevention
  • lowered risk of heart disease and cancer
  • I’m a sheepdog, not a sheep
  • weight management
  • emergency preparedness
  • more energy to enjoy life (hiking, camping, horseback riding, long walks with others, etc.)

If you hope to exercise regularly, you’ll need your own list of reasons.  You’ll have days, weeks, or months when you just don’t want to exercise.  Review your list then.

Steve Parker, M.D.

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July 16, 2012 · 2:00 AM

Is Heavy Exercise a Reasonable Approach to Obese Diabetes?

Women DO NOT get gross bulky muscles from resistance training

With regards to TV’s “The Biggest Loser” show:

The show’s 24-week regimen consists of approximately 4 hours of daily exercise, including 1 hour of intense resistance, 1 hour of intense aerobic activity, and 2 hours of moderate aerobic activity (for example, walking), along with a caloric  intake of at least 70% of estimated resting daily energy expenditure, explained Dr. [Robert] Huizenga, who is a a former team physician to the L.A. Raiders football team.

This is an excerpt from “The Biggest Loser Pushes Envelope on Diabetes,” in Internal Medicine News, vol. 45, No.11, page 17.

In a previous post about The Biggest Loser, I’d written that I didn’t know how much they exercised.

For purposes of discussion, let’s assume the documented major weight losses of Biggest Loser contestants are not simply due to caloric restriction.

Dr. Huizenga shared some of his experience at the recent annual meeting of the American Association of Clinical Endocrinologists.  In a study of 35 Biggest Loser participants, about half had prediabetes or type 2 diabetes.  Hemoglobin A1c, a measure of blood sugar control, fell significantly in this subset.  Three of the six with diabetes were able to stop metformin early on.  By week 29 of the study, average body mass index for the entire group had fallen from 46 to 29.

Sure, this is a small study, but my clinical intuition is that results are reproducible on a larger scale.  Television exposure and the $250,000 (USD) prize to the winning contestant are major motivators.  Furthermore, I bet there’s also a process for weeding out those who are likely to fail, before they ever get started.

Yes, exercise helps with weight loss.  But most folks aren’t willing or able to exercise vigorously for almost four hour daily.  If I were an obese sedentary diabetic, I’d sure try.

Steve Parker, M.D.

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July 10, 2012 · 2:00 AM

U.S. Army Physical Fitness Requirements: Are You As Strong As a Soldier?

I’ve written previously how it’s helpful to have some baseline physical fitness measurements on yourself. That post mentioned up to 14 different items you could monitor. In the comment section, I recognized that’s too much for some folks. For them, I suggested just doing the five-item functional testing: 1-mile run/walk (timed), maximum number of push-ups and pull-ups, toe touch, and vertical jump.

A few months ago, I was at a training session for adult Boy Scout leaders. One of the items covered was environmental heat illness: how to avoid, recognize, and treat. One of the risk factors for heat illness is “poor fitness,” defined as taking over 16 minutes to run two miles. Inquiring minds want to know where that number came from. No reference was given.

About.com has an article on fitness requirements for U.S. army soldiers, who are tested at least twice yearly. There are only three components tested:

  • Number of push-ups
  • Number of sit-ups
  • Time to complete a two-mile run

Fortunately, the Army doesn’t expect a 57-year-old man to perform as well as a 17-year-old. For instance, a 17-year-old has to run two miles in 19 minutes and 24 seconds or less; the 57-year-old is allowed up to 23 minutes and 24 seconds. Females and males have different performance standards: a 17-year-old woman has 22 minutes and 24 seconds to run two miles.

(An ex-Ranger a few days ago told me the Rangers have to meet or exceed the standard for 19-year-olds, regardless of age.)

The simplicity of the Army’s approach appeals to me. Check out the APFT tables in the About.com article if you want to see how you compare to Army soldiers.

Steve Parker, M.D.

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