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Ask HN: How do I get fit and healthy as a software engineer?

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Re: Ask HN: How do I get fit and healthy as a software engineer?

#171

Post by titoasty »

Same here, thin but had no endurance and stamina, 12 hours on computer min. (working and playing)

I subscribed to Freeletics a few years ago (some months in, some out), and I developed a routine where "I don't have to think". Because if you have to think, even seconds, it's over.

So I wake up at 6:45, tired and not woke enough to think, foggy brain, then I run 3km and then Freeletics session. I just follow the orders, do what the app wants me to do, cry a bit, and boom, it's over. It's now 8am and I'm full of energy. And when my brain realizes what I've done, it's too late: I won.

That was my solution: don't think. Haha.

Re: Ask HN: How do I get fit and healthy as a software engineer?

#172

Post by muffinman26 »

dpark wrote: post #168
muffinman26 wrote: post #165

Earlier quoted context omitted.

Small nit, 50 push-ups, 20 pull-ups, 50 sit-ups is a fairly punishing place to start, especially for women. It's easy to injure yourself doing sit-ups if you're pushing yourself too hard, and for some reason most women take a while longer than men to figure out the correct form for pull-ups. (Although once they have the correct form, women tend to outperform men due to lower bodyweight.)

> for some reason most women take a while longer than men to figure out the correct form for pull-ups. Most women lack the upper body strength to do even a single pull up. Even fairly fit women often can’t do a single strict pull up. > Although once they have the correct form, women tend to outperform men due to lower bodyweight. Nope. Pull ups are largely limited by strength and not form. And men are stronger per po…

It's not a visible form difference, but women tend to naturally use smaller and weaker muscles than men for pull-ups. Men are more likely to naturally use the larger back muscles. Women's fitness magazines have articles about practicing engaging the right muscles.

I've seen intermediate women (amateur gymnasts) do 10x the number of pull-ups as truly novice men (20+ vs. barely being able to do 2). We probably have different definitions of novice.

Re: Ask HN: How do I get fit and healthy as a software engineer?

#173

Post by dpark »

muffinman26 wrote: post #172
dpark wrote: post #168

Earlier quoted context omitted.

> for some reason most women take a while longer than men to figure out the correct form for pull-ups. Most women lack the upper body strength to do even a single pull up. Even fairly fit women often can’t do a single strict pull up. > Although once they have the correct form, women tend to outperform men due to lower bodyweight. Nope. Pull ups are largely limited by strength and not form. And men are stronger per po…

It's not a visible form difference, but women tend to naturally use smaller and weaker muscles than men for pull-ups. Men are more likely to naturally use the larger back muscles. Women's fitness magazines have articles about practicing engaging the right muscles. I've seen intermediate women (amateur gymnasts) do 10x the number of pull-ups as truly novice men (20+ vs. barely being able to do 2). We probably have dif…

I think we have different definitions for intermediate. 20+ pull ups for a woman of any weight is elite or close to it.

Re: Ask HN: How do I get fit and healthy as a software engineer?

#174

Post by 3minus1 »

2 things that worked to me:

* Harnessing my inner analytics nerd--Running was always challenging for me, but I did some research and learned that when training with your heart rate at a low range (140-150 for me) you will still see improvements. So I got a heart rate monitor and an app that beeps any time I'm outside the range. At first I had to walk most of the time to avoid my heart rate going too high. Eventually though I was able to run 11 miles non-stop. I just followed this method and it worked great for me, and the best part is that when I was finally fit enough to run non-stop it felt easy because my heart rate was low the whole time. I eventually stopped after I stopped seeing gains, which made the entire thing less motivating/exciting. But it was great experience seeing my body transform.

* Sports are really fun--this is kind of like tricking yourself into not realizing you're exercising. I play a game called pickleball and love every minute of it.

Re: Ask HN: How do I get fit and healthy as a software engineer?

#176

Post by ilaksh »

I like Eleven Table Tennis in VR. I am still fat but I believe it has helped my cardio a bit.

There are also a ton of other things on Quest that are great for a workout. I stick with table tennis because it's the most fun for me and so more sustainable as a habit.

Re: Ask HN: How do I get fit and healthy as a software engineer?

#177

Post by sn9 »

polishdude20 wrote: post #133
mytimetoshine wrote: post #98

Yo! My time to shine. I'm a partner in a gym. I'm fit. I'm a full time software developer. People think I'm an athlete. You're trying too hard. You need to develop a habit to get fit. Consistency > intensity. Sooooo! Here is my tip. Go to the gym. Win the day by doing really easy stuff. Everything should be easy. Then finish your session before you are tired or sore. Go get food. A shake is perfect. You need to win.…

Starting strength is a good program but only for beginners. The intensity ramps up quickly after the first few months and it's hard to stay consistent at that point.

Well it's in the name. It should only be your first 3-6 months of training.

After that, you can move on to a more sustainable style of programming.

The usual recommendations are one of Wendler's 5/3/1 programs, or maybe Hepburn style programs.

If you're interested in both cardio and strength, the first two Tactical Barbell books will show you how.

Re: Ask HN: How do I get fit and healthy as a software engineer?

#178

Post by muffinman26 »

dpark wrote: post #173
muffinman26 wrote: post #172

Earlier quoted context omitted.

It's not a visible form difference, but women tend to naturally use smaller and weaker muscles than men for pull-ups. Men are more likely to naturally use the larger back muscles. Women's fitness magazines have articles about practicing engaging the right muscles. I've seen intermediate women (amateur gymnasts) do 10x the number of pull-ups as truly novice men (20+ vs. barely being able to do 2). We probably have dif…

I think we have different definitions for intermediate. 20+ pull ups for a woman of any weight is elite or close to it.

My numbers do appear to be skewed a bit. I know a woman in CrossFit with an official record or 40+. It appears that's much closer to the world record (48) than I realized.

Re: Ask HN: How do I get fit and healthy as a software engineer?

#179

Post by sn9 »

grvdrm wrote: post #95

I see this particular problem everywhere: “I spend all day at my desk.” Well, don’t. Block off an hour and a half in your day. Every day during the work week. Start by going for a 45 min brisk walk outside if possible or on a treadmill if that’s the better solution. Then do some basic measuring after a couple of weeks: do you feel more alert during the day, less stressed, more emotionally and mentally balanced? Do yo…

Instead of blocking off an hour, sprinkle it in throughout the day. It's called grease-the-groove style training and it's really effective at building strength, especially for bodyweight exercises.

The trick is to use a really sub-maximal amount of work per set and use really long rest periods. If you can do 10 push-ups, start off with 5 per set. Take 10-15+ minutes of rest between sets so you're completely fresh.

You can use the Fighter Pull-up Program [0] as an example of how to progress, and you can use it for any bodyweight movement.

This style of training can rapidly increase one's strength in a short period of time. It's not very good for hypertrophy, though you will still experience some if you are able to sustain progress for months on end. But it will take you from low single-digit reps (basically untrained) to an impressive level of double-digit reps that will serve as a sound foundation of basic strength.

[0] https://www.strongfirst.com/the-fighter-pullup-program-revis...

Re: Ask HN: How do I get fit and healthy as a software engineer?

#180

Post by RickJWagner »

Get some good wireless headphones. When there's a meeting and you don't have a leading speaking part, walk around the house during the call. Get a Fitbit, doing this puts 10,000 steps a day easily in reach.

Lots of coding tasks? When you start a server or compilation/build, do some pushups or curls (alternate every other day).

Look for other ways to do small exercises during 'gaps' in your day.

Good luck!

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