I choose pain

[pmbug]

Recently my doc got on to me about my elevated blood pressure and it lit a fire in me to get back into shape. I started walking again (on a treadmill now instead of morning walks outside as I'm busy checking the silver market in the mornings these days). I'm walking at least 2 miles a day on the treadmill (ie. non-stop).

But I also had started doing some light exercises including an old ab workout I did when I was a teenager. I ran across this video today with a seemingly simpler ab workout routine so I tried it (my experience posted below the video):



Crucifix crunches - I did 3 sets of 15 slowly with great form and controlled breathing. Easy. Abs burning slightly, but not like an intense work out.

Core Hold Series - I maintained a steady breath control and counted my exhales.
--> Form 1 - Feet up, head up, hands at hips - I go to about 10 count before I realized my mid section (above the hips) were elevated - I engaged the core (abs) harder and lowered the mid section. I barely lasted to 20 count as my form fell apart.
--> Form 2 - I regained composure and tried form 2 (same as form 1, but with arms out in "I surrender!" position). I don't think I made a 5 count before I knew I was about to fail so I decided to YOLO into form 3
--> Form 3 - Not sure if I managed to keep the abs fully engaged (and mid section low), but I managed to kick easily for a few seconds.

This series destroyed me and I plan to challenged myself with it every day until it becomes easy. Abs definitely burning intensely after this one.

Side plank raises - Looks super easy in the video, but felt totally weird when I tried to get into the hips off the ground starting position. I was wobbly and could barely hold the form for a full second. I managed to get a few reps on each side, but I have some work to do to get the form down with controlled movement and breathing. Obliques not burning - I wasn't able to maintain proper form through sufficient sets.

 

[KnowWhy]

And streeeetch.
Good job

 

[Casey Jones]

I tried the balanced, heavy-on-stretches workouts, too.

Frankly, first, they bore me...all exercise bores me, except for a few extreme sports. Skiing down a mountain is fun. I hated running but I could put my mind in neutral and just let the brain-stem take over, while I listened to mp3 podcasts (back then I'd manually record Limbaugh or Jim Quinn, dead now, off radio streams) while suffering.

I can't do that with the complex stretches. I have to THINK. Thinking is no problem but it keeps me in the present, and the present, on a pad in the gym, is very, very tedious.

Nonetheless, I could do it. Until I developed back spasms, and calcium spurs on the inside of my shoulder socket. It's what gave me a torn rotator cuff. The doc says LIGHT exercise is okay for that arm, no power lifting; but something caused it to tear, and I don't want it to tear again, or tear more.

I still do one hour's power-walking. I can't do treadmills. First because I broke a couple while deployed in the Navy (at the time I was an eight-mile-a-day jogger; but new policy prohibited doing laps on the flight deck or the well deck). Even in military fitness, I was 230 pounds, and the treadmills of the time weren't up to that. On my last command, a carrier, I got permission to do laps with the marine detachment...they looked at my pear shape, and said, you gotta keep up, squid. I said, fine, and surprised them by doing it.

That was then. Since then, I've twisted my spine, got various arthritises; broken my hip, and my metabolism is seriously messed up. I blame my experimentation two years ago with Intermittant Fasting. I lost the weight but gained it back after I broke my hip, and now I'm eating half what I used to and I'm still too fat.

So. Ya do what you can. I like walking outdoors, but I don't walk as fast - and traffic in this town is a MENACE. A lot of that menace is deliberate - we have crazed, pot-addled Californitards everywhere. One just today, as I was walking into a sporting-goods mega-store...the dumb SOB aimed his Subaru at me, DELIBERATELY, no mistaking it, and then swerved away at the last minute. While making a left turn. I was already over in the lane opposing his flow; but he wanted to make a point.

So I go to the gym and do laps. One hour. About two miles. I don't know how much it's doing for my health - I'm not showing improvement, but it seems the trend is DOWN and I'm maybe slowing that.

 

[pmbug]

...
I still do one hour's power-walking. I can't do treadmills. ...

I got myself an inexpensive treadmill from amazon thinking I could use it with my standing desk while I work on my computer:

https://www.amazon.com/Walking-Pad-Treadmill-Home-Adjustable/dp/B0FXLYZSGB/ref=sr_1_14

After using it for a while now, I have come to realize that it's not really possible to type, operate a mouse, or do anything with hands/arms while walking - at least at a pace above a snails crawl anyway. It messes with stride rhythm and balance too much.

I set the treadmill in the living room and walk for an hour while watching something on the TV. My TV is mounted over the fireplace mantle, so I look slightly upwards while walking. So far, it's working out pretty good. While I'm not losing weight (that I've noticed anyway), my blood pressure readings have gone from ~140-150 over 95 (stage two hypertension) to ~120-130 over 90 (more or less normal range), so I think it is definitely helping.

 

[pmbug]

Ooof... Day 2 done.

Crucifix Crunch - Easy again today, though I was feeling a bit more residual soreness from yesterday's workout in the first set.

Core Hold Series
--> Form 1 - Feet up, head up, hands at hips - I crushed it for the first 15 breaths with good form and activated abs. I surrendered at 20 breaths. Had to catch my breath (10 secs or so) before attempting form 2
--> Form 2 - I made it to 12 breaths before collapsing. I noticed my head and shoulders were not as elevated off the floor as they probably should have been, but I didn't try to stop or adjust as it took 100% effort to just maintain what I was doing. I again had to catch a breath before form 3
--> Form 3 - I kept good enough form (abs fully engaged, legs up, but again head/shoulders not elevated as much as they should have been), scissor kicking is actually easier than holding steady in form 2, but the muscles are already tired after form 2. I think I did about 5-7 seconds maybe. I didn't push it for more.

Core hold series still kicking my butt, but I did much better today than yesterday.

Side plank raises - I rested for 10 secs or so to catch my breath before starting. I was very slow and deliberate getting into position on my right side. Today I started with hips on the floor and exhaled as I raised into the elevated position. I was still a bit wobbly, but did much, much better at holding the correct form. I did about 5 breaths (with more or less correct form) on each side. I could feel a slight burn in the obliques today. Stopping at 5 wasn't about muscle failure so much as mental exhaustion. I think this exercise will get easier as I master the core hold series and have more breath and serenity.

 

[nickndfl]

Go swimming it is the best exercise.

 

[pmbug]

Go swimming it is the best exercise.

I was an avid swimmer when I was younger. I still enjoy it, but swimming laps isn't so easy for me these days. After a bit of swimming, my hands (fingers) start to feel fatigued like the ligaments are under stress and I have to stop. I never experienced this in my youth.

Day 3 Pain Report...

Crucifix Crunches - Done. Still easy, but today I was feeling it throughout all 3 sets.

Core hold - lol. totally destroyed me today
--> form 1 - made it about 11 breaths today
--> form 2 - made it about 7 breaths while struggling to keep the abs fully engaged and my back not arched
--> form 3 - made it about 10 breaths while struggling to keep the abs fully engaged and my back not arched.

Not great form today, but definitely feeling the burn!

Side planks - right side was weak and wobbly. Did 7 reps with bad form. left side was stronger. 7 reps with much better form. I didn't feel any burn in the obliques when I finished. After I got up and walked a few steps, I could feel a little burn in the obliques, but it didn't last long. I need to improve my form on this exercise.

 

[pmbug]

Day 4 Pain Report...

Crucifix Crunches - Immediately during the first set, I felt soreness in my lower abs from the last few days. At the send of set 2, my abs were asking me what I was trying to prove. I powered through set 3 with proper form and breathing, but I was feeling the burn the whole way through.

Core hold
--> form 1 - after two breaths, I noticed that I had not curled my toes. I did that and immediately my toes started cramping. I pointed my toes straight up (no curl) and the cramping stopped. The form was much easier to hold without the curled toes and I actually complete a full 30 count and went immediately into form 2
--> form 2 - I only made it to an 8 count and I realized that in addition to not having my toes curled, my shoulders were flat on the floor. My head and neck were raised, but my shoulders were not. Form failure. I rested a moment before starting form 3.
--> form 3 - I was unable to get my shoulders up from the ground, but kicked for a 10 breath count.

Side planks - again my right side was weak and wobbly, but today I also got serenaded by popping noises from various joints (elbow, shoulder). No pain, but somewhat disconcerting. I did 5 lifts with the best form I could manage. Left side went better. Seems I'm stronger on my left side which surprises me as I'm a righty. I think I really need to focus on this to build up balanced strength for back support.

Today I added a new challenge to the daily routine - active dead hangs:



I lasted a 10 breath count for my first try. I could have lasted a few more breaths, but I didn't want to blast my hands (fingers)/forearms to failure on day 1.

 

[Voodoo]

Man, forget exercising... I been in the forest and cutting trees down, throwing em around and planting some new ones. Only disadvantage are tick bites. Those little bastards.

 

[nickndfl]

You can wrestle gators for exercise, but it's a different kind of pain.

 

[pmbug]

I might have considered wrestling gators when I was ~18 or so.

Day 5 paint report ...

Crucific Crunches - Completed 3 set of 15 reps with good form and breathing. Abs complained the whole time.

Core hold series
Form 1 - I concentrated on holding my shoulders off the ground today and kept my toes curled. I got to 10 and was struggling. I pushed to 15 count before I experienced failure/collapse.
Form 2 - I tried, but was unable to bring the shoulders up off the ground. Toes started to cramp at some point and I had to relax them. I made to 10 count with poor form but good breathing.
Form 3 - Unable to bring shoulders off the ground, back felt like it was arching a bit, I couldn't engage the abs hard enough to correct. Toes remained relaxed (not curled), I got to a 10 breath count, but it felt super sloppy.

Side plank - Right side felt a bit stronger today though I was again serenaded by joints popping with every rep. I made it to 10 reps with what I think was decent form. Left side, no joint popping, but I struggled after 8 reps to finish at 10.

Active dead hang - I made it to 10 breaths again (barely). I should have rested a bit more after finishing the side planks. Hands/forearms could have gone longer, my abs and back were the weak link.

 

[Casey Jones]

Salute to your discipline.

I choose pain every time I get out of bed, these days; but the idea of returning to the gym mats and weight stations, doesn't do it for me. (Side note: I probably will, at least to the weight machines.)

I was a bookworm, as a kid. Lifting weights was unrewarding - like stupid playground fights, like the rock-heads who lived to start those fights. And anyway, I was in great condition (ignoring my pear shape) - out all day, summers, on a bicycle, with the whole of Cleveland Metroparks to ride through.

I got interested in running first because my old man was aging, and I saw what NOT moving was doing to him; and second, because running is a sport without losers. Nor would I be sitting on the sidelines as the last picked.

But running is for the young. Or at least, those not decomposing. Everything is grand until you hit the Big 5-0; and then it all comes apart.

I write this because I'm stalling. Trying to work up the energy. I have needs downtown - five miles away - and it's a nice day, gonna bicycle there. No gas; no parking fees (yes, parking meters are A Thing, even in parts of Montana).

If I can find the internal motivation.

 

[Bottom Feeder]

Wrestling alligators, jumping out of perfectly good airplanes, underwater cave explorations, free solo climbing, and dirt bike racing are NOT on my bucket list.
And never will be.

 

[pmbug]

@Casey Jones - I was never a gym rat either. I was very active though playing sports like soccer (leagues), basketball (playgrounds), racquetball (gyms) and so forth. I always enjoyed running and swimming and have always been slim.

The exercises I'm doing right now don't require any weights. Just a floor (mats are nice but not required) and the will to endure some muscle complaints. Well, the active dead hang does require an elevated (small diameter) bar to hang from, but still, no weights. The routine takes about 10-15 minutes from start to end. It's not a huge time commitment and I can do it a few feet away from my computer station (I don't have to go to a gym).

For me, the motivation stems from two things:

1. Vanity - I looked in the mirror and didn't like the tire developing at my waist. I had 6 pack abs almost my entire life and I want them back.
2. Practicality - As I've developed some ongoing issues with upper back pain, I think if I strengthen my core, it should help mitigate the back issues I'm experiencing.

 

[Casey Jones]

Good luck and God bless.

I lack tenacity. As many probably have noticed, given my sporadic work on other projects.

 

[pmbug]

Day 6 pain report

Crucifix Crunch - Was a bit too easy today. I didn't feel the abs complaining until near the end of set 2.

Core hold series
Form 1 - Toes curled, shoulders up - made it to a 10 count and felt the urge to stop, but I pushed. Made it to a 20 count. Had to rest before form 2
Form 2 - Couldn't get the shoulders off the ground and I felt the back arching. I couldn't activate the abs hard enough to correct. Made it to a 10 count and felt like I just won a major victory. Had to rest before form 3
Form 3 - Again shoulders on floor. Kicked to a 10 count more or less (counting got sloppy).

Side plank - Right side - no joint popping, better form, but still not perfect. 7 count. Left side - 7 count as well.

Today I realized that "right side" (propped on right elbow) is actually working left oblique. "Left side" works right oblique. The weakness/strength imbalance makes sense to me now.

Active dead hang - I rested a bit more after the side planks before starting. I only made it to a 6 count. Back muscles fatigued really fast today.

 

[pmbug]

Day 7 pain report...

Crucifix Crunch - Remains easy. Abs talking to me through sets 2 and 3.

Core hold series
Form 1 - Toes curled, shoulders up - mentally wanted to quit at 15, but I pushed through it and lasted to a 30 count. I really pushed it today. Abs engaged hard today. Took a longer than usual rest before form 2
Form 2 - Shoulders wouldn't rise off the ground again, toes curled and abs tight as I could make them. It seems like I struggled through every breath, but I pushed through to a 20 count. Amazing. Took a longer than usual rest before form 3.
Form 3- Couldn't get shoulders up, toes curled, back started to arch and I bore down on the abs and restarted my count. Kicked with controlled motion and made it to a 10 breath count and was very happy with it. Took a longer than usual rest before side planks.

Side planks - Right face/left oblique felt more stable today. Weak, but more stable. I made it a paltry 6 count, but they felt like the best form I've done so far. I stopped at 6 on the left face/right side even though I could have done more. I want to do each side with balanced work.

Active dead hang - I rested a good bit before starting as I was out of breath after the side planks. Hands on the bar, grip tight, I activate the back muscles and start the hang. I barely made it to a 4 breath count today before utter failure. lol. I'll take comfort in my improvement in the core hold series and side plank right face/left oblique.

 

[pmbug]

Day 8 pain report...

I was considering taking a rest day today. I was seriously lacking motivation. However, I didn't give in to the temptation.

Crucifix Crunches - Easy, slow and controlled. Abs again started talking after set 1 was completed.

Core hold series
Form 1 - Great form (toes curled, shoulders up). I realized that to do this hold, I need to breathe with my diaphram. It's near impossible to maintain form and control breathing with chest expansion. I just breathed with the diaphram and made it to 30 breaths again and though the abs were on fire, I could probably have pushed 5-10 more if I wanted to. I rested before attempting form 2.
Form 2 - Good form (toes curled, shoulders up for a few breaths). Again breathing with the diaphram I lasted another 30 count. I was amazed. My abs were complaining loudly. I again rested before attempting form 3
Form 3 - Goodish form (toes curled, shoulders never up, back oscilated from arched to flat on the ground every few breaths) - I made it to 30 breaths. Felt like it only took 10 seconds to achieve (time went fast). I was mentally battling to keep the abs full engaged (and the back flat on the ground with no arch) the whole time. I rested again before attempting side planks.

Side planks - I rotated from flat on my back into right facing plank position and the room spun. I was dizzy for a good 20 seconds or so. I just sat up and waited for my blood pressure to stabilize. When the room stopped spinning, I got back into right facing (left oblique) position. I made it 10 reps with pretty decent form. Joints were popping again, but the exercise felt more smooth/strong. Moved to left face (right oblique) and easily did 10 reps.

Got up and was a slightly dizzy for 5 secs or so. I rested a bit.

Active dead hang - Activated back muscles and hung for 10 breaths. It felt good to last that long.

I'm really glad I pushed myself to do the workout.

 

[pmbug]

I had dizzy spells all day long yesterday and again when I got out of bed this morning. I'm taking a rest day on the exercises. My blood pressure was fine last night and slightly elevated this morning, so I don't think the dizziness is related to a mini-stroke, but as I don't know for sure, I'm going to take it easy today.

 

[Casey Jones]

I had dizzy spells all day long yesterday and again when I got out of bed this morning. I'm taking a rest day on the exercises. My blood pressure was fine last night and slightly elevated this morning, so I don't think the dizziness is related to a mini-stroke, but as I don't know for sure, I'm going to take it easy today.

Aspirin. Now. Prevents clotting.

If you don't feel better in a couple hours, get a ride down to an Urgent Care center.

Stroke is nothing to mess with. Prompt treatment can make the difference.

 

[Viking]

You can wrestle gators for exercise, but it's a different kind of pain.

Your cousins?

 

[pmbug]

Aspirin. Now. ...

Thanks for the reminder. I went and took some.

I think the dizziness is presenting as positional vertigo, but some aspirin seems prudent.

 

[rblong2us]

Yeah, in the end your health is the most important thing in your life. Everything else is dependant in this.
And probably the most important thing to hold onto in order to remain healthy or to return to health is the power of your mind.
You choose your reality, often without realising it, as we are conditioned to believe that we must get old and wear out etc
But choosing a better state of health is an option we have and 'acting your age' is NOT the way to do it.

I apparently showed up in 1951 and have just passed my annual health checkup, which I do to shut em up and maybe get diagnostics from the blood screening. I still swing a chainsaw, do a bit of construction and regularly go out on an electrically assisted mountain bike. The hills around here are challenging and I am obliged to assist when climbing. In recent years I have targeted getting younger and do not celebrate or even discuss birthdays, I intend to leave this physical go round as an annoying child or maybe as a teenager on a sports motorcycle.

I feel a sadness for Casey and others here who seem to have given in and allowed their physical condition to deteriorate and am delighted to read of efforts to ' return to the blueprint ' But yeah I realise its easier to talk about than to do the positive mental stuff

 

[Lancers32]

Don't mess around with dizziness. It is not normal.

 

[pmbug]

Dizziness has abated a good deal. I talked to my doc's nurse this morning about the situation. She said to take it easy and take a blood pressure reading while I'm feeling dizzy if possible. I have an appointment with the doc tomorrow afternoon.

I have my blood pressure measuring equipment with me and I'm going to do a very light workout and see if the dizziness presents again or not.

 

[Casey Jones]

I feel a sadness for Casey and others here who seem to have given in and allowed their physical condition to deteriorate and am delighted to read of efforts to ' return to the blueprint ' But yeah I realise its easier to talk about than to do the positive mental stuff

Well, I appreciate the kind words and spirit...but the truth is, it was not my choice. It was a combination of my work requirements and various injuries, on top of age and genetics.

Every job, every career, has its hidden limitations. Someone can be a brilliant financial planner, a man who can make the numbers sing...but if he's got a personality like battery-acid, he's not going to be a great manager, and probably not an effective CEO.

Someone can run a great towing and roadside-assistance company, but unless he knows how to play the political grift game, he's not going to get access to police summons to accidents and impounds. FAIL.

Railroading...it was safety, equipment operation, practical physics, discipline. But what made it, was how well a person could live, over decades, on poor food, irregular sleep, almost no exercise. I didn't fully understand that, and what I did, I thought I could shrug off. I'd worked swing-shift and dealt with MidWatch in the Navv...nolo problemo.

I thought. Year by year my fitness went, my gut grew, my metabolic issues accelerated. By the time I understood what was happening, why it was happening, I was in the system too deep to leave, and forfeit my pension.

Now I am trying to get out. Torn rotator cuffs and bulging and herniated discs are not issues of willpower. Diet modification continues apace, and if I can judge by how my trousers fit, I'm winning...but I have the old-geezer profile now, the belly bloat that won't go. Another new-to-me feature.

I can no more wish it away than someone can will himself out of a wheelchair. I do what I can, and I keep on trying; but the last shoulder incident came FROM the PT session, an exercise I was doing under supervision.

Peace. God bless us every one.

 

[pmbug]

(light) Pain report (completed all exercise without any dizziness)

Crucifix Crunch - did 10 reps, checked blood pressure 152-91
-- did 2 sets of 15 and checked blood pressure - 167-91

Core hold series
Form 1 - was planning to only go 10 breaths, but it was so easy today - no struggle at all as I went to 30 breaths with great form (shoulders off the floor). checked blood pressure - 158-89
Form 2 - I stopped at 15 breaths and checked blood pressure - 159-89
Form 3 - I stopped at 20 breaths and checked blood pressure - 158-92

Side planks - 10 reps each side and checked blood pressure - 174-84

Active dead hang - engaged back, hung for 6 breaths and checked blood pressure - 162-78

I was pleasantly surprised at not having any dizzy spells after the Core hold series exercises. I'm wondering if my dizziness on Saturday might have been the result of a bit of hyperventilation (I was breathing hard during the exercise that morning).

 

[rblong2us]

Well, I appreciate the kind words and spirit...but the truth is, it was not my choice. It was a combination of my work requirements and various injuries, on top of age and genetics.

Every job, every career, has its hidden limitations. Someone can be a brilliant financial planner, a man who can make the numbers sing...but if he's got a personality like battery-acid, he's not going to be a great manager, and probably not an effective CEO.

Someone can run a great towing and roadside-assistance company, but unless he knows how to play the political grift game, he's not going to get access to police summons to accidents and impounds. FAIL.

Railroading...it was safety, equipment operation, practical physics, discipline. But what made it, was how well a person could live, over decades, on poor food, irregular sleep, almost no exercise. I didn't fully understand that, and what I did, I thought I could shrug off. I'd worked swing-shift and dealt with MidWatch in the Navv...nolo problemo.

I thought. Year by year my fitness went, my gut grew, my metabolic issues accelerated. By the time I understood what was happening, why it was happening, I was in the system too deep to leave, and forfeit my pension.

Now I am trying to get out. Torn rotator cuffs and bulging and herniated discs are not issues of willpower. Diet modification continues apace, and if I can judge by how my trousers fit, I'm winning...but I have the old-geezer profile now, the belly bloat that won't go. Another new-to-me feature.

I can no more wish it away than someone can will himself out of a wheelchair. I do what I can, and I keep on trying; but the last shoulder incident came FROM the PT session, an exercise I was doing under supervision.

Peace. God bless us every one.

Casey,
I am kinda aware of how your path through life has left you in poor shape but I personally know two people who have willed themselves out of their wheelchair and a third one ( ex military) who walks, albeit badly, and simply refused to accept what the experts told him about his spinal injury …. He used the financial payout to buy a nice place and has a lovely wife and three kids. I sorted out a trials bike for him so he could play on two wheels on the dirt .
I also know stroke sufferers and certain death cancer prognosis individuals who have refused to accept the expert’s opinion and chosen to return to wellness and stay around.

A few years ago I was in hospital with a many years long slow internal bleed needing 4 bags of blood and had an MRI scan as they tried to work out where the bleed was . The next day the consultant came to see me and the first thing he said was ‘ good news, you haven’t got cancer’ I laughed out loud and said why would I have cancer . He looked most confused….. There is simply no way I would allow cancer to manifest in my energy field . Ok I use dmso , cannabis cream, hydrogen peroxide and they all have the ability to switch cancerous cells back to functional but these tools help me to know beyond doubt that cancer is a problem for those that allow it but not me .

Sometimes I want to shout at you for sounding so negative about your health, because although we’ve never met, I care about you and want to hear how you have taken some small steps to improving your health and enjoyment of life .

Sorry for hijacking your thread Bug but I’ve wanted to unload on Casey for a long while….