TGR":1mc163w0 said:
Good morning all,
Neil, I knew I had forgotten something in the original post (dementia again). I have no real set goals, what I would like is -
to be a lot fitter, this will improve concentration at squash and help with the cycling
more upper body strength as I think this is a weakness
loss of some fat although this would not be a priority
It sounds like all you want is a gentle recomp - perhaps slightly improve muscular size, decrease bodyfat a little - your main interest seems to be fitness to assist with other things. And in fairness, sounds like you've done a reasonable job at that already - perhaps only needs tweaking or a little consideration to continue improving.
As to upper body strength, calisthenics will only go so far (and by them I mean: press-ups, free squats (ie with no barbell on your shoulders, or additional weights used), situps / crunches - those sorts of things. Up to a certain baseline, the typically demand more of your muscular development, but after a bit - well doing x100 press-ups, for example, or x100 situps / crunches, is really just going to get you good at doing 100 press-ups or situps. Yes, you're burning energy, and there's some degree of impact in the muscles that are doing the work - but after a certain point, it becomes rather pointless for the reasons most want to do them.
So really, doing lots and lots of anything, unless it's an end in it's own right, is really just a motivation tool.
If you want to get stronger, realistically that's going to require some degree of weight training (there are alternatives, a la the strongman discipline - but if you're new to anything with weights, it's going to be difficult). Strength and muscular size, over a certain level is only going to come with progressive stimulus that simply won't be provided by calisthenics - it's the progressive resistance in weight training that's the key - once you've adapted to a certain weight and it becomes easier, you increase it. Ultimately, everything plateaus after a while, just there's further you can go using additional weight.
Whether that's something for you, or not, is going to largely dictate to what degree additional upper body strength can be achieved. All you can really do with calisthenics is some improvement over normal, and then, really, just become better at doing shed-loads of press-ups et al.
TGR":1mc163w0 said:
Regarding the interval training vs steady state - I was lead to believe that interval training is the best - personally, I prefer it do reduce boredom etc.
Plenty of people say plenty of things, and there's precious little to substantiate on X is better than Y. If you prefer intervals to SS then you're likely to do more and sustain more intervals - so for you it may very well be better for you.
The reality is, first what suits and is going to be sustained, and what suits the goals. All other things being equal, there simply isn't really any better / worse way. Intervals may be varying with higher intensity, and that may result in being briefer. SS may be more on a level and tolerable - there really is no superior option across the piece - it really does depend on goals, and also what people find most tolerable.
Cardio for me, might be any of: stationary bike, high incline treadmill, skipping / jump rope, heavy bag. Some years back, I used to like using cross-trainers, but now I find they (at least the ones at the gym I go to, which are Technogym I think) feel a bit odd and artificial in the movement for me.
If you prefer intervals and find it suits you, then stick with that. But don't do so, necessarily based on the rhetoric of comments on the internet (yes, including mine). Cardio either has direct demands suitable for your chosen sport, to enhance or sustain cardiovascular fitness, or to burn calories - or a warm, soothing blend.
TGR":1mc163w0 said:
I presume calisthenics is the plank - I was under the impression this was related to core fitness - a benefit to cycling and other activities. Perhaps, I have gotten that wrong.
I'm including press-ups, squats (just using bodyweight) and any other exercises you were doing just using bodyweight.
TGR":1mc163w0 said:
Re the diet - I am not really trying top lose any more weight but I am keeping an eye on my intake to ensure my weight does not creep up again.
My age - roughly I am 46 and a bit - I will be 47 at the beginning of January (post your cards before Christmas please - LOL).
Richard
As to diet, given you're not looking to do anything substantial in terms of your bodyweight, ensure your protein intake is sufficient for the amount of exercise you are doing. Protein intake is often substantially overdone by bodybuilders and weightlifters (in some part, because people generalise on things based on what some do in extremis who are typically also taking a metric feck-load of performance enhancing drugs), but also in other people who are involved in sports, it can be a little sub-optimal, too. Think of it like this - if you're exercising a lot, you'll likely need some additional protein, so be looking for a reasonable source in your meals.
Otherwise, fat is essential in your diet - food for thought (literally) for the 80s-inspired-let's-demonise-dietary-fat brigade. Yes, some forms are decidedly unhelpful, but otherwise, some dietary fat - ideally from some kind of fish is good (or if not, supplement with some EFAs / fish oil). After that, your diet need to be something you can live with, and there's nothing wrong with the occasional treat - but then it's probably better for you both psychologically as well as physically, for that to be something not too frequent (ie daily). Food as a reward can be what causes many people issues with their relationship with food.
Doesn't mean you should hate it either - just be wary that an occasional treat is probably better all round, than eating like Henry VIII on a daily basis.