71–80 of 194 posts
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80% of my injuries occurred while sleeping, which seems very weird.
I knew someone who dislocated her shoulder often while sleeping. If I remember right, she's dislocated it 17 times or some ridiculous number.
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No joke. I go to the gym a couple times a week so that I'll maintain mobility and won't injure myself as I age - unfortunately 80% of my injuries come from the gym.
80% of my injuries occurred while sleeping, which seems very weird.
My son is and once subluxed his shoulder while running
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This is what I do. When I was beginning with weight training, I followed other's recommendations back then and pushed hard. Had quite often minor issues or injuries in the joints which set me back for weeks or even months, my tendons seem to be my weak spot and it does get worse with age, both limits and recovery. Lowered the load, increased repetitions and basically nothing for a decade. I can still go almost to the…
So, how many reps did you start with and how many do you do nowadays?
These days its more about 15 reps, still 3 sets (plus one just 20kg barbel warmup). When I feel like I could do more, i add 3 or 5 reps, and/or do things slower, especially the lowering part. Weight wise its cca 60kg deadlifts, 50kg squats. I feel like I could do more, but with worse form and thats not a good idea.
There are similar numbers for bench presses, dumbbell curls and few other exercises I sometimes add to mix.
I was never bodybuilder and never looked accordingly but I didn't care, any strong-enough body is attractive to females, good confidence is present and connection to one's body is very good. It was always just training for actual stuff - long hikes, climbing, ski touring etc. Now with kids and after quite brutal paragliding accident that left me wheelchair-bound for few weeks, walked after 6 months and have some permanent changes in calcaneus, I am happy with anything and above is good enough for me, just need to sustain it.
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High intensity does border on leading to injury Where are you getting this? The study was about various intensities of cardio - I didn't see it noted, but I'm guessing the high- and medium-intensity groups were on a treadmill, elliptical, or similar. Pretty small chance of injury for the durations they mention, especially as the subjects were monitored while exercising. And I'm not really surprised by the study - bui…
> And if you're injuring yourself regularly during weight training or other gym activities, I'd suggest you might hire a good coach/trainer for guidance and programming, because that shouldn't happen either. After a certain age, it's difficult to train somewhat intensely without risking injury. You can always find some exercises that work and maintain a physical activity, but this may not be enough to maintain your m…
I think it's important to note that this study, at least to my understanding, compared cardio training - not weightlifting or resistance training. Participants did 3 weekly sessions of either low intensity, moderate treadmill excercise or HIIT ( 4-min @ 85–95%, 3min 60-70% ). I get the feeling some commenters here are misunderstanding this as a lot of the discussions seems to center about weightlifting. Additionally…
Consider Tabata protocol.
It is supermaximal effort protocol, participants are required to exert maximum effort repeatedly.
The duration of active phase of Tabata is 20 seconds, half of approximately 40 seconds after which maximum performance (power output) drops significantly, because body switches to a different energy system.
In my experience, Tabata squats are done in range of 16-21 per 20 seconds of active phase. So, basically, Tabata squats are equal to somewhat less than 8 sets of 16-20 repetitions done close to failure. The failure usually come after first active phase, so that's why there are "somewhat less than 8 sets." I personally define failure as breakage of exercise form or exercise pace, and this is what I and others experience in Tabata squats.
And you know what? If you go close to failure, muscle mass and strength grow in the range of 5 to 35 repetitions [1].
[1] https://www.youtube.com/watch?v=dN_c4sQwfTI
PS
Other HIIT protocols are similar. For example, 3 one-minute-active-phase-one-minute-rest supermaximal protocol also leans close to "3 sets of 35 repetitions done to failure" - squats' pace noticeably quickly deteriorate to 1 squat in two seconds.
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Everyone just needs to play soccer and avoid the 50/50s if you're an adult that wants to be pain free the next day. I love me some adult coed soccer. And it can be very high intensity intermittently if you feel like it.
Hurting the ego will likely make you not play the next game
(I recommend the book w that title by Ryan Holiday)
I think it's important to note that this study, at least to my understanding, compared cardio training - not weightlifting or resistance training. Participants did 3 weekly sessions of either low intensity, moderate treadmill excercise or HIIT ( 4-min @ 85–95%, 3min 60-70% ). I get the feeling some commenters here are misunderstanding this as a lot of the discussions seems to center about weightlifting. Additionally…
This study is completely unsurprising to me having read a lot of fitness studies over the years. Work muscles harder, muscles get stronger. That is how hormesis goes. The fat loss is simple energy expenditure. You are still producing roughly the same work as someone doing more steady state work. Only effect that might come up is post exercise metabolism elevation but that effect is relatively small and probably prese…
But it's not, unless there is a calorie deficit.
If you do aerobic exercise, almost all the energy comes from burning fat. Because your body will have used very little glucose, you're unlikely to feel particularly hungry after that exercise.
If you do anaerobic exercise, almost all the energy comes from glycogen stores. Your body will crave carbohydrates immediately after exercise, and only resort to glucogenesis burning fat if you don't fuel enough afterwards.
There's a significantly higher risk of over-consumption after doing anerobic exercise and aerobic exercise because your body wants to replace the glycogen that got used up.
One thing that I think gets looked past in studies like this is the “noob gains” effect. These participants are healthy adults but not highly trained. It’s pretty well known, in cycling at least, that hard interval training is super effective for untrained people or people coming back from a break, but the gains plateau relatively quickly, and the stress of doing this kind of work is hard to sustain for long periods.…