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Health, Good Practises, and Exercise

Relentless Power said:
Rant time:

Pro tip on Rear delts—-

I don’t understand why people don’t train rear delts. It’s one of those muscle groups that I think people don’t think to train, similarly to like forearms. The problem is, is everybody has over-developed front delts, because of the amount of motion that we use every day when lifting objects or pushing/pulling.

So why is important to train rear delts? Your shoulder relies on equal support from the front, side and rear delt. When your rear delt is under developed, your front delt pulls on your shoulder joint when you’re lifting or pulling, and is relying on the accessory help from the rear delt, but if it’s under developed, you have a higher rate of injuring your shoulder, and most lifting athletes have no idea how they injured themself, even if they were using ‘good form’. Rear delts are an extremely small muscle group and it does not take much to stimulate them, so you don’t have to go very heavy when training, it’s more about the stimulation and they do grow rather quickly, but don’t ignore them either and overtime, it will benefit you even outside the gym.

Two exercises you can use to train rear delts:

1.View attachment 1812321

2. View attachment 1812322

Rant over…..
Click to expand...

I do the first one at the gym as do the vast majority that do the machine circuit. I’m not sure what the second is. It looks like a narrow lat pull down or a cable machine angled pull.

This also looks like a bench reverse fly.

There are purists that do free weights only in the gym. I do the machines with the rest of the seniors. I do free weights in my home gym.
 
Relentless Power said:
Rant time:

Pro tip on Rear delts—-

I don’t understand why people don’t train rear delts. It’s one of those muscle groups that I think people don’t think to train, similarly to like forearms. The problem is, is everybody has over-developed front delts, because of the amount of motion that we use every day when lifting objects or pushing/pulling.

So why is important to train rear delts? Your shoulder relies on equal support from the front, side and rear delt. When your rear delt is under developed, your front delt pulls on your shoulder joint when you’re lifting or pulling, and is relying on the accessory help from the rear delt, but if it’s under developed, you have a higher rate of injuring your shoulder, and most lifting athletes have no idea how they injured themself, even if they were using ‘good form’. Rear delts are an extremely small muscle group and it does not take much to stimulate them, so you don’t have to go very heavy when training, it’s more about the stimulation and they do grow rather quickly, but don’t ignore them either and overtime, it will benefit you even outside the gym.

Two exercises you can use to train rear delts:

1.View attachment 1812321

2. View attachment 1812322

Rant over…..
Click to expand...
Yep, face pulls are amazing! I agree with you on this one, it's probably a "misundrstood" muscle group.

Speaking of the back, I also do the Machine Pullover and certainly the dumbbell row.
 
Relentless Power said:
Rant time:

Pro tip on Rear delts—-

I don’t understand why people don’t train rear delts. It’s one of those muscle groups that I think people don’t think to train, similarly to like forearms. The problem is, is everybody has over-developed front delts, because of the amount of motion that we use every day when lifting objects or pushing/pulling.

So why is important to train rear delts? Your shoulder relies on equal support from the front, side and rear delt. When your rear delt is under developed, your front delt pulls on your shoulder joint when you’re lifting or pulling, and is relying on the accessory help from the rear delt, but if it’s under developed, you have a higher rate of injuring your shoulder, and most lifting athletes have no idea how they injured themself, even if they were using ‘good form’. Rear delts are an extremely small muscle group and it does not take much to stimulate them, so you don’t have to go very heavy when training, it’s more about the stimulation and they do grow rather quickly, but don’t ignore them either and overtime, it will benefit you even outside the gym.

Two exercises you can use to train rear delts:

1.View attachment 1812321

2. View attachment 1812322

Rant over…..
Click to expand...
The best way to train rear delts, and really the entire group of muscles in your back, is kettlebell swing.
 
yaxomoxay said:
Yep, face pulls are amazing! I agree with you on this one, it's probably a "misundrstood" muscle group.

Speaking of the back, I also do the Machine Pullover and certainly the dumbbell row.
Click to expand...

Yup, reverse dumbbell row. No need to go heavy, just contract the muscle at the top of the movement. (I always enjoy charts of showing indirect muscles also being worked.)

411EF9E3-1BC8-45AB-89BD-E99A04DA32D3.png
 
jdechko said:
@Relentless Power Which air fryer did you buy and what are your long-term thoughts on it? We are considering getting one.
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My wife was the one that actually purchased it, and it was from Amazon. It was ~$60 and it was made by ‘Chefman’, [See link below]…

What are my long-term thoughts? Quite honestly, I don’t have any long-term usage, because we’ve only had it for like four months and I’ve only used it to make salmon, which turned out amazing. During the summertime, I grill literally every day, sometimes twice a day (Yes, I consume a lot of food by design.😁) so I probably will have more extensive usage with it during the fall/winter months. It’s simple to use, and it cleans up really easy with the matte finish it has.

I think it’s a great tool to have in the kitchen, especially for healthier eating, this is the way to go and obviously the options are endless in terms of what you want to make with it.

Chefman TurboFry 3.6-Quart Air Fryer https://www.amazon.com/dp/B07R6TZMZL/ref=cm_sw_r_cp_api_glt_fabc_02HREKV0M1QBHNVE4WKJ
 
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Gym situation... I am currently an all-club LA Fitness member. We pay $70/month, total for both my wife and me. We have 5 LA Fitness gyms in the area, however we mostly use two. The one we use the most is the closest from home, about 3 minutes by car in the early morning (5AM), the other one is at about 5 minutes more of driving. The former is older, some of the machines are older (although they replaced many of them during COVID); the latter is much newer, with a better floor plan, and every machine is brand new. Now, the gym closer to my home will become a SPORTA Fitness center. After some investigation I found out that SPORTA is a subsidiary of LA Fitness, with lower starting prices ($9.99/month), however the prices are set in different levels so I assume it can become costly. The huge advantage is that the ESPORTA Fitness center will become 24/7. I asked, and I have been told that LA Fitness members are grandfathered in, and that we will have full access to the rebranded gym. There is an option to downgrade, but it's costly (full downgrade fee for like $150) and SPORTA Fitness members don't have access to LA Fitness. I am really curious to see what will happen, I hope that the lower prices won't bring bad stuff with them.
 
Break time:

Since March 1 of this year, I’ve been training four days, four weeks a month without having a break with the exception of one vacation, (which I actually still trained). Finally, I’m taking a full week off, with have never missing a workout day before this break, which I think is really important to not necessarily just get ‘away from the gym’, but the mental decompression of not having to be on a fixated schedule every single day rotating around meals and work schedule. That ‘reset’ is really important, no matter what type of athlete you are. So I look forward to the palms, sun and eating lots of fresh daily caught seafood.

Press on!
 
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Recently bought a new house, which has a larger isolated and heated shed, and I am planning to make a small workout area in it. Did the math, and we could have all the essentials bought, at the cost of me and my wife going to the gym for 18 months, which I think is well worth it to have a small gym right outside my home door.

I just need some weights, a bench, and a bike or cross trainer, and the same thing goes for her. Be a bit flexible, and you can get really far just with that, no need for crazy machines.

Having two small kids have really put a stop for my regular exercises, and I really miss it.
 
I just need some weights, a bench, and a bike or cross trainer,

That's all I have in my basement, along with the great outdoors for running. I don't know if weights are still hard to get. I bought several pieces during the pandemic, as they came into the local Dicks Sporting Goods.
 
For a workout at home (not a home gym per se), just really need a pull-up bar (door frame kind), push-up handles, and an adjustable kettlebell. And maybe a jump rope.
 
ipsedixit said:
For a workout at home (not a home gym per se), just really need a pull-up bar (door frame kind), push-up handles, and an adjustable kettlebell. And maybe a jump rope.
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Perhaps, but it's really easy to end up getting bored that way. I about lost my mind at some points last year without having my gym membership. I bought a set of adjustable dumbbells and a rowing machine, but there are just a lot of exercises that you cannot do without a full set of dumbbells, barbells, machines (strength and cardio), etc. The diversity of exercises that one can do in a full gym are really valuable to me. I thought pretty long and hard about investing even more in a home gym, but I want somewhere other than home to be occasionally. I work remotely now permanently, so I am not around others very often other than my wife and three young kids. I love them, but I need to see other faces sometimes for my sanity.
 
I like the variety and flexibility of the gym but I try to minimize my time there given the current conditions. So I am there when few others are there and I do my home workouts alongside.
 
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pshufd said:
I like the variety and flexibility of the gym but I try to minimize my time there given the current conditions. So I am there when few others are there and I do my home workouts alongside.
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To Be honest, I’m actually surprised you do venture to the gym, [which I totally support], but I believe you said you’re immuno-compromised and have cancer. But if you’re in a situation where you can still work out where there is a minimal crowd at ‘off times’, then I wouldn’t see the problem if you’re comfortable with it. But in terms of actually being healthy coupled with exercise, and at least in your situation, I probably would work out at home if that is your current situation, just given the current trend in today’s situation.

I get it, work outs at home are limited, and I’ve been there, but I just can’t accomplish what I need to at home, as I need a diversity of many different things to push to new heights.
 
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Relentless Power said:
To Be honest, I’m actually surprised you do venture to the gym, [which I totally support], but I believe you said you’re immuno-compromised and have cancer. But if you’re in a situation where you can still work out where there is a minimal crowd at ‘off times’, then I wouldn’t see the problem if you’re comfortable with it. But in terms of actually being healthy coupled with exercise, and at least in your situation, I probably would work out at home if that is your current situation, just given the current trend in today’s situation.

I get it, work outs at home are limited, and I’ve been there, but I just can’t accomplish what I need to at home, as I need a diversity of many different things to push to new heights.
Click to expand...

I am immunocompromised from cancer treatment. I am currently in remission. We have 29 current cases so the infection rate is 0.1% and I'm going when it's quiet. Early Saturday morning is very quiet. Early Sunday would be too but they don't open until 8 AM on Sunday. If they opened at 5 AM, there would be around three people working out. I watch our state and local number like a hawk.

I got an email from Dana Farber Cancer Institute on boosters. The said not to call your doctor - they are going to work things out as they get information on it. It's possible that I get one of these from my local hospital as well.

I lost a lot while working out at home and have recovered that and made some gains since then but it's a long slog back. There are some things that I can work at at home for which I don't need to go to the gym, mainly balance and flexibility. Those two things take some effort at my age. I think that you don't really need to work on them until your 50s and up as you lose it if you don't at least maintain it. All I need is a floor and ten feet of space for that.

The spin bike that I have is a lot better than the bikes in the cardio room at the gym. They are the same bike as their spin classes use but they are locked up when there isn't a class and I won't take a class. 20 people in a former squash court with little ventilation is not my idea of staying safe. My gym is also my tennis club and I play there in the winter and when it's raining the rest of the year. And their track record as far as COVID cases is impeccable. One case where someone brought in a baby. The baby didn't catch it here nor did it infect anyone else. There are no other known cases there (I ask from time to time). A cluster there would also make the news.

Our current state case count is 1,600. The peak this past winter was about 7,300. If we get to 7,300, then I will skip the gym. Getting to 7,300 would imply that we're going to go a lot higher than that. Our vaccination rate will hopefully keep us below 1/2 of the prior wave. We had 134 vaccinations on Thursday. All I can say is that at least we're in triple digits. The week before, we were getting 40-50 a day. The stuff down south is generating media attention up here. We were doing 10,000 vaccinations per day at our peak. There was a mad dash to get vaccinations as early as possible when things opened up. You could see everyone trying to move their appointments up in the database.
 
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As a fan of lap swimming, our local community college swimming pool is finally opening after a 2+ year shutdown due to COVID. I've read that swimming pool chlorine killls the virus, but I'm still concerned about the locker room and shower area with virus contact. It's still much of an unknown. But really miss the swimming.
 
Richard8655 said:
As a fan of lap swimming, our local community college swimming pool is finally opening after a 2+ year shutdown due to COVID. I've read that swimming pool chlorine killls the virus, but I'm still concerned about the locker room and shower area with virus contact. It's still much of an unknown. But really miss the swimming.
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Can you go when the place is empty?

I take a shower after my gym workout. There are six shower rooms. One guy always uses one of the combo toilet/shower rooms. There is one in the corner that nobody uses until the camp kids come in at 9:30 AM. So I have the shower room to myself (it's lockable so you bring your clothes in with you and change in there) as I'm there at 5 AM.

We have a pool with our HOA and it's been moderately busy because it has been a very hot summer. But there are always times when nobody else is there.
 
pshufd said:
Can you go when the place is empty?

I take a shower after my gym workout. There are six shower rooms. One guy always uses one of the combo toilet/shower rooms. There is one in the corner that nobody uses until the camp kids come in at 9:30 AM. So I have the shower room to myself (it's lockable so you bring your clothes in with you and change in there) as I'm there at 5 AM.

We have a pool with our HOA and it's been moderately busy because it has been a very hot summer. But there are always times when nobody else is there.
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Yes, thanks for the suggestions. Our community college pool is used for student swim classes and by local high school swim teams for practice and swim meets. But it also sets aside certain hours each day for member lap swimming. At those times it's never empty, and sometimes I have to share a lane with another swimmer (I don't mind that too much). So you're lucky if your pool has some empty times!

The shower area is a general open shower room (military style), but there are also 3 private shower cubicles. I'll probably try to use those when available. But there's always the chance of close contact as people in the locker room cough, sneeze, splash water, touch handles, etc. So despite trying to distance, it's not always going to be a compeletely safe environment I don't think. I'll have to see.
 
Richard8655 said:
As a fan of lap swimming, our local community college swimming pool is finally opening after a 2+ year shutdown due to COVID. I've read that swimming pool chlorine killls the virus, but I'm still concerned about the locker room and shower area with virus contact. It's still much of an unknown. But really miss the swimming.
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My impression is that the threat with COVID is airborne, contact not so much. I mean you could get it from contact, but that is easier to keep a handle on. I swim at the pool, I’m wearing a mask in and out of the facility, but off, taking my chances in the pool, and keep my distance in the locker room. I don’t touch my face with my hands until I have washed or used antiseptic gel, of which there are stations at the Lifetime Athletics I go to. So far so good after over a year. And I am vaccinated.
 
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Huntn said:
My impression is that the threat with COVID is airborne, contact not so much. I mean you could get it from contact, but that is easier to keep a handle on. I swim at the pool, I’m wearing a mask in and out ofmthe facility, but off, taking my chances in the pool, and keep my distance in the locker room. I don’t touch my face with my hands until I have washed or used antiseptic gel, of which there are stations at the Lifetime Athletics I go to. So far so good after over a year. And I am vaccinated.
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Local community college pool just opened for lap swimming with severe restrictions (a good thing, I think). 8 lanes with no sharing in the morning and then at midday. Swimmers must reserve a lane in advance and swim no longer than 45 minutes. Masks must be worn at all times except when swimming or showering.

I'm really surprised no proof of vaccination or a negative test is required. Wonder if any other lap swimmers have similar procedures at their pool?
 
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Welp, winterized the pool for the year this week (Today’s high was 68°. )Sad really. I actually did quite a bit of Night-swimming this year given how humid our summer was. [Our average temp was 91°.] Quite frankly, this was my form of cardio for the summer, and I think it did a great job helping keep my stamina higher, and it’s therapeutic on the joints.

I’m looking at possibly getting a second gym membership with a pool attached, just because I find it more challenging. To me, ‘walking on a treadmill’ is not really cardio, when it should be a bit more intense for significant caloric reduction, but it depends what you want to accomplish.

In other news, the gym that I attend now, is expanding into a secondary building adding new equipment. He (Gym owner) is kind of hesitant to say what he’s doing, but I’m curious to see the end result.
 
Relentless Power said:
Welp, winterized the pool for the year this week (Today’s high was 68°. )Sad really. I actually did quite a bit of Night-swimming this year given how humid our summer was. [Our average temp was 91°.] Quite frankly, this was my form of cardio for the summer, and I think it did a great job helping keep my stamina higher, and it’s therapeutic on the joints.

I’m looking at possibly getting a second gym membership with a pool attached, just because I find it more challenging. To me, ‘walking on a treadmill’ is not really cardio, when it should be a bit more intense for significant caloric reduction, but it depends what you want to accomplish.

In other news, the gym that I attend now, is expanding into a secondary building adding new equipment. He (Gym owner) is kind of hesitant to say what he’s doing, but I’m curious to see the end result.
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You can move from walking on the treadmill to running which is more efficient for burning calories.

I have a gym membership but it gives me access to three gyms and two of them have pools but I don't use the pool. The biggest draw for me is the tennis courts.
 
pshufd said:
You can move from walking on the treadmill to running which is more efficient for burning calories.

I have a gym membership but it gives me access to three gyms and two of them have pools but I don't use the pool. The biggest draw for me is the tennis courts.
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I used to be a ‘long range’ runner believe it or not. I used to run six out of seven days a week, in any type of weather conditions. But I just never connected with running, until I got in the gym, and found my true passion with weightlifting.

For me, I think it comes down to walking is just boring on a treadmill, I enjoy the element of being outside with fresh air and scenery. I think cardio is really important, I just really enjoy swimming, as it feels more like a full body workout in some aspects.
 
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