High Intensity Interval Training, My One Month Observations

I have been reading a lot about exercise lately. I joined a gym, and had an hour with an instructor. The hour turned out to be more of a sales pitch than anything else, but there may be a few seeds of knowledge in what I heard. The instructor holds a Masters Degree in Human Physiology, so I believe most of what he said. He lost me at the $400.00 per month trainer cost to get me looking like an American Ninja competitor in six months. I thought six months was too quick, maybe if he said seven months I would have signed up….

Between, the instructor, books and the web, I have learned exercise has changed a lot over the years. Smarter exercise is better exercise. Longer exercise times are not always smarter or better. Science seems to show almost everyone can get themselves in reasonable physical condition in as little as thirty minutes a week, as quickly as a few months.

The idea of High Intensity Interval Training is simple, once it is understood. It seems our bodies may not made for trotting all day alongside a herd of Antelope waiting for our chance to strike. The newer exercise science seems to declare we are made for reasonable movement mixed with all out spurts of action or movement mixed in.

Translated into something I understand, all out spurts of action means as little as one minute of cycling, running, swimming, cross country skiing, or performing any total body activity at the fastest possible speed. This all out action is repeated three times after warmup, with intervals of slower or recovery movement in between the all out portions.

Here is my plan using the ideas from High Intensity Interval Training:

1. Warm up. Perhaps a minute of jumping jacks followed by two minutes of walking, or simply walking about three minutes at a moderate pace.

2. Run as fast as I am able, with a goal of running all out for a full minute.

3. Slow to a walk for two to three minutes of recovery (catching my breath).

4. Run as fast as I am able, with a goal of running for a full minute.

5. Slow to a walk for two to three minutes of recovery (catching my breath).

6. Run as fast as I am able, with a goal of running for a full minute.

7. Slow to a walk for final recovery.

Exercise and feel younger, Exercise and feel better

I started using this High Intensity Interval Training exercise idea about a month ago, I could only run my fastest for about ten seconds. Muscles in my hips and upper thigh complained loudly and painfully. I thought at first I would not be able to do this as the pain was so quick and pronounced.

The pain remained for some days. The exercise reward seemed non-existent. I went through my cycles with a goal of this exercise plan every other day, or three times a week.

It is now a month or so later, and I am up to all out running all out for about thirty to forty seconds. No pain. My Recovery Walk lasts two to four minutes instead of ten or twelve. High Intensity Interval Training has a lot going for it after all. I confess I am a converted skeptic about High Intensity Interval Training.

As a baseline, I want to mention, I walk a lot. When the weather and other things cooperate, I walk somewhere around 15 miles or more a week. Running however is a whole different animal.

I do not remember having as much as jogged in the last twenty years. After 40, running was thought to cause joint problems. Initially running was where my major pain came from. I discovered I had several smaller unused or little used muscles around my lower hips and  hip joint.

Which brings me to something the instructor salesman told me which may or may not be true. As we sail past about fifty years of age, we become much more efficient at the things we do. If we are going to get up, we do two or more things because we are up.

Our body also starts to quit using non essential muscles, and even some muscles that are useful, but not mandatory in our lifestyle. Muscles start to deteriorate because we do not use them.

Setting my skepticism aside, I am sold on High Intensity Interval Training as the most productive use of limited exercise time. If you are like me and have not moved faster than a fast walk for some years, you may want to buy a bottle of your preferred pain reliever first.

Of course always check with your doctor, and read what you can find about High Intensity Interval Training to determine if this is the right exercise for you. I find I enjoy High Intensity Interval Training and the gains are fast – once the pain goes away.

Three Movies Worth Watching

I like more serious movies. There is enough entertainment between the big box stores, Internet, and television that I go to the movies for something different. These three excellent drama’s will keep you thinking long after the movie is over. I won’t pretend to be a movie critic. Besides, I was preempted by the Golden Globe Awards.

Three movies well worth watching.

The Florida Project – I wasn’t sure what I liked more about this movie. The more or less realistic look at life lived when you are poor, or that a child could play such a serious role and do it so well. Watch this movie if you want to appreciate the life you have.

Three Billboards Outside Ebbing, Missouri – I think what few life topics Florida doesn’t cover, this movie made up for. Quite a serious movie that covers a lot of topics. From living in a small town when I was young, it felt like a fair depiction of small town life, taken a little over the top in parts, but well worth seeing. If you enjoyed Fargo, and wasn’t put off by the over done accent and idiosyncrasies, you will enjoy Three Billboards.

Dunkirk – I don’t care for war movies, but this one is done well, and I really got into the story. It helps it is based on a true story. Some war movies really manage to bring out emotions other than the standard emotions, and I think this movie is one of them. You will want to cheer at the end.

Darkest Hour – This is the other side of Dunkirk rescue, centered around Winston Churchill and his actions, or lack thereof. This was a hard character to pull off and I think Gary Oldman deserves an award for doing what he does so well, making his character so real, you forget it is a movie. The movie starts out slow, but catches up quickly. Darkest Hour is an at name for this movie.

I hope if you haven’t seen these movies, and you enjoy more serious movies, you get a chance to see these four movies.

As for the picture of the balloon with the mountains in the background, well this is as close to the movies as I have a picture of. I was on a walking path near the Rio Grande River when the balloon landed. Because balloons have no way to steer, and limited fuel, the pilot thought the path was a the best landing spot they were likely to find before the propane tank went totally empty.

Teen Thinking Help

I remember being a Teenager. I had more energy than brains. My thought to action process took place in seconds. If it looks like fun, do it. This was about all there was to my thinking. I thought it was just me but over the years I noticed it wasn’t just me. It is how a normal male and possibly female Teenage Brain works – little thought, lots of action.

I was luckier than most. I grew up in a rural area. There wasn’t a lot to destroy, or get into trouble over. I am not sure how I would have fared if I had been born and raised in a city, like where I live now. The Teenage brain has not changed, only mine has as I have aged. The Teen brain has two states, on and off.

There is a group in Chicago which is teaching Teens about pausing and thinking before acting. How to create a decision making process instead of reacting. Since it was started, violent crime, and especially murder rate has dropped dramatically in the the Teen age group where the program is active.

The program is named BAM, an acronym for Becoming a Man. The main purpose of the program is to teach teens to think slower, and not act on impulse. The program shows a lot of success in just teaching at risk teens to pause and think for about thirty seconds before acting.

This gives a Teen and his brain a chance to think before acting. Is the argument worth fighting, going to prison, or dying for? The short pause the BAM program teaches, is saving lives, and keeping otherwise good kids out of the prison system.

This is a concept that every parent should be teaching their kids starting before the teen years kick in. Here is an example of Teen no Think in action.

Teens act on impulse first, and think about results later.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The picture above is of is a plastic bag dispensing container placed along walking path. The bags are there for dog walkers using the walking path to pick up and dispose of their dog’s droppings. There is a trash can for dog dropping disposal close by. Before these dispensers were put up along the walking path, it was no fun walking. There were piles of dog droppings about every three feet, and it stank – bad!

Notice the bags are yanked out and pulled around? This was done by a bored Teen acting on impulse. I am sure how the thought entered his mind, and he started yanking bags as soon as he reached the dispenser. I am sure it felt good too. It filled the need to do something.

Now if the the Teen Boy let himself think twenty or thirty seconds about this action before starting, he would have come to a better decision: People use these bags to clean up their Dog’s droppings. If I pull this apart there will be fewer bags available. That would mean more stinky dog droppings on the walking path. This is a stupid idea.

Obviously, the Teen Boy never thought about what he was going to do, he simply did it. I know now after he has had to think about it he feels really silly. I am sure it is not something he is telling his friends about. Thinking thirty seconds before acting is something everyone, not just Teens should practice. It saves lives, and makes life better for everyone.

 

Metformin and Probiotics

If you take Metformin you may be interested in reading what follows. Some people have mild to strong reaction from taking Metformin, usually expressed by diarrhea and/or a generally upset stomach. Many people have found that if Metformin gives them problems, taking a daily Probiotic helps with some Metformin side effects.

From the people I have spoken with, there does not seem to be any difference in what Probiotic one takes. Some people take close to top of the line and some people buy the cheapest Probiotic they can find. If you take or have priced Probiotics, you are aware that can be a difference of over $20.00 a month, sometimes more if you really go for the very top of the line Probiotic.

Cessation of diarrhea or a generally upset stomach generally happens within a week according to those I spoke with. With differing opinions on what Metformin really does, it is not known why or how a Probiotic makes a difference, though it appears to.

Metformin and a Probiotic may help with Metformin’s side effects

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I started taking Probiotics about six months ago on a friends advice, and I believe Probiotics make a difference for me. I have a wheat allergy, and while Probiotics do nothing for the allergy itself, they do relieve the symptoms when I find after the fact, that I ingested wheat hidden in something I ate.

I also have read taking additional Probioticcs during the day helps with general upset stomach and diarrhea though I have no experience with this idea yet, and prefer not to.

I normally take one Probiotic with breakfast. If I start to feel my stomach bloating from hidden ingested wheat, I will take a second Probiotic. It is not a miracle cure, but it does seem to help. If you have stomach problems, are wheat intolerant, or take Metformin, trying a Probiotic may help you feel better. Of course check with your Doctor for your overall health first.