LOL….yeah, at least you will be doing something.

It’s been just over a couple of weeks since I have done any exercise sessions, I really do need to get back to it. It’s tricky when the house is in such a mess. I find the upheaval both physically and mentally exhausting, I can’t wait until we’re straight.

On top of everything else, we were planning on a new bathroom for the beginning of next year, but the loo is broken, so that needs to be done ASAP, more mess and upheaval…….urgh!!!

I need to do some exercise but the roads are a bit dodgy round here. Most of all I need some form of exercise that will strengthen the core.
Can anybody help please?

Pilates sounds good, I have been thinking of looking for somewhere local that does classes. Think I will look into it.

Yes, I run three or four times a week. I run on fast days and again, the following morning, before breakfast. Fasting doesn’t seem to impact on my performance or energy levels.

I really really need to start exercising more.

I used to walk 3-5 miles a day, but then I got a car and I got lazy.
I also used to do yoga, but since I put on weight I don’t feel like I can do yoga.

I can’t do much as I have fibromyalgia and anything I do on one day I will pay for for days afterwards.

Maybe starting yoga again would be a good idea…

Here is an interesting thought – the National Health Service is recruiting volunteers for a trial to assess the theory that exercise reduces the risk of prostrate cancer.

The original poster on this thread was pointing out that exercise seems to create less discussion than dieting. Another poster pointed out, correctly in my opinion, that exercise is “oversold” as a means to lose weight. This morning, after I finished a two mile snowshoe hike I I came back intending to post on the 5:2 forum about exercise. I still might start a new thread. I’d call it “Exercise, exercise, exercise!”

For me, the main reason I am doing 5:2 is to support my exercise. A little over 3 years ago I was diagnosed with Type 2 diabetes just before I underwent quadruple bypass surgery. After surgery I was put on metformin (glucophage) and began a moderately low-carb, whole food diet. I lost 50 lbs over the first year without any real effort. However, I discovered that Type 2 diabetes is caused primarily by insulin resistance, and exercise reduces insulin resistance – but only for 24-48 hours! In other words, all diabetics should exercise almost every day.

Fortunately, I am a former endurance athlete (running, cycling, x-country ski racing) and had been a hiker and snowshoer for 20 years before my surgery. I knew how to get in shape and basically I enjoy endurance type exercise, particularly cycling. As a result, my diabetes is under excellent control and my weight loss meant I could tackle the hills on my bike. Last season, I rode 1,800 miles and participated in 2 gravel races: a 30 mile and 50 mile. By the way, I’m 67 years old and still working full time.

Intermittent fasting has a very similar effect on the body as exercise: it provides a healthy stress to the metabolic system which triggers a bunch of positive responses from the body. However, without exercise you may end up skinny with no stamina, strength, balance, blood sugar control (if diabetic), mental sharpness, energy etc. Exercise helps every major system in the body: muscular, circulatory, respiratory, neurological, immune system etc.

Cyclists are obsessed with weight. On the flat, weight has little impact on cycling – it’s mainly cardiovascular endurance and oxygen uptake potential. Weight really slows you down on hills. I ride a “gravel” bike: a steel frame Raleigh with wider than normal tires. It’s also rather heavy. Many cyclist will spends thousands of dollars to get a bike that is 6 pounds lighter than my Raleigh. Alternately, you can lose 6 pounds of fat and accomplish the same thing.

At this point (after a month on 5:2) I am about 4 pounds over the cycling weight I carried 45 years ago. Of course, as an older person my percentage of body fat is higher since I has lost muscle mass. Still, my “goal” weight for the start of the season (April) is 165 pounds, my old racing weight.

Finally, there is another benefit to fasting which is “training” you body to burn fat more efficiently. This is very important for long distance endurance. So even during cycling season, I plan to do 6:1 and also do some training in a fasted state.

I realize that not everyone finds exercise enjoyable. I think the problem is that it takes quite a commitment over a long enough period to get to the point where it becomes truly enjoyable. Most folks never stay with it long enough or practice it mindfully enough to get to that state. The key to all fitness training is: exercise consistently, exercise moderately, and rest frequently. That means a rest day or two every week. A perfect day to fast, perhaps?

Good luck and good health to all!
Gary
Duluth, MN USA

viking/diverdog, Thanks for your responses. Until December I was hitting the gym three times a week and paddling a Canadian canoe and a Fusion kayak when the water levels permit. My gym work was rowing machine followed by weights, then core. When I worked I ran 6 miles a day with a long run at the weekend. It kept me fit, but didn’t keep the weight off, until I started 5:2 I was about 50 lbs over. That basic fitness got me through surgery and out of hospital in record speed. Last night I went on-line and ordered a book on high intensity training (been listening to you Dog) and then thought, perhaps not this week, which is why I sought the experience of others.

simcoeluv. Just saw your post. When they were checked in December all of my blood readings were fine, a lot better than they used to be before I started 5:2. Even so, when ordering the HIT book I also went for “The 8 week blood sugar diet” – my Grandfather was diabetic in his old age and I have realised that what I remember as an old man was actually younger than I am!

Diver dog it’s good to hear from you, it has been quiet lately.

Been a little tricky this year. I had surgery for colon cancer in January after which I could only eat what I would normally consider the wrong food and I wasn’t allowed to exercise. I weigh pretty much the same but there is more fat and less muscle. Two and a half months in and I am walking 6 miles a day and have just started to hit the gym for the upper body, but core exercise is restricted and high intensity is taboo. Diet is getting back to normal, but my new interior doesn’t like beer. Fortunately it is happy with whisky.

I am currently on holiday but on my return I intend to combine a serious 5:2 with that new 8 week blood sugar diet – not that I am pre-diabetic but it looks like a good weight loss regime until I can get back to proper exercise.

It will be couple of months before I am fully functioning member of this forum but it is good to be back.

lewisbritish, I walk several miles every day as part of my commute to work. I also work out at a local gym twice a week. Unfortunately, recent studies have ‘disconnected’ the link between bone density and exercise for adult. That being said, muscle strength and balance are helpful in reducing fractures.

http://www.nytimes.com/2016/04/02/health/exercise-is-not-the-path-to-strong-bones.html

http://www.nytimes.com/2016/04/23/health/a-second-look-at-a-misconception-on-exercise-and-bones.html?_r=0

penguin, we don’t disagree on anything.

diverdog, she did not say running made her an expert. She said that she is a runner and therefore would never recommend that people not exercise. She also said that her focus was weight bearing exercise.

Like the pics on the website. Not sure you can get those sorts of abs jumping rope though?

I usually walk early every morning before work; about 3.5 miles, and then go to the gym about 3 times a week after work because I have a desk job and DONT MOVE! At the gym I’ll do about 30 minutes of cardio and then hit the weight machines for 3 sets of 15 alternating legs and arms. I do get a 30 minutes lunchtime where I’ll walk around the building a few times.

I love the morning walks because there is no food at all in my stomach and I usually wait until later in the day to eat. It just feels good doing it on an empty stomach.

Yes of course,

Im sadly 24stone. So cant do to much. But have been waking up one hour earlier every morning. To climb my stairs. Over and over before i start each day. Its the little things that count.

Im sure il throw in some, hiit training on indoor bike. And gently walks to the park. But im happy with taking it slow, stair climbs and healthy eating. Im in no rush.

Hi all you 5:2 exercisers! 52 and only really got into exercise about 2 years ago. Now I love it. Got to the point just before school broke for my kids where I didnt have to worry about scales, diet, exercise. Just kept doing my thing, eating, working out and relaxing when I wanted. Six weeks on keeping my teenagers company with their eating habits (my goodness!) and i’m about half a stone heavier than in June. Last glass of wine right now as I speak and back on the scales before my shower in the morning. I aim to lose the gained weight and drop another half stone. Won’t take long on the 5:2 with my gym and spinning. By the way, still feel 32, working backwards to 22:-) Good luck to everyone this week xx

Diverdog. How do you measure BF? All I have been measuring is the weight.

Thanks for that. The nearest place to me for a dexa scan is three hours away and it costs about twice as much in this country, so perhaps not this week. However, all of the web comment agrees that it is the most reliable measure.

Relative newbie here, working on gradual incremental changes in my lifestyle around eating and exercise.Currently I walk as much as I can plus do light upper body resistance training 3 days a week at home with 10lb weights.

penquin: Because I took your earlier thread advice.