Exercise Log
Well, must be that time of year again. I've started the old "get back into shape" routine to get myself into some sort of reasonable physical condition. This is for two reasons - first, just to get fit (it's a good idea) and second, so that I can look better for my music "career" under the Tsbytomd persona.
Here I'll be updating with information on my progress so that everyone can mock me for my lack of progress.
Sundays I don't exercise. I normally try and get my exercise in the mornings (between six and seven a.m.) before work. Some Saturday nights I go to MMA (mixed martial arts) sparring with a bunch of other guys and we punch each other around. Not overly technical but it is a good workout. Like boxercise or boot camp at a local gym.
Note: information is stacked, so newest information is at the top.
| Date | Type | Time | Level |
|---|---|---|---|
| 26/8 | Exercise bike, interrutped | 20m | Light |
| 20/8 | Helped a friend move some furniture (not really exercise,but still counting it!) | 1h | Light |
| 19/8 | House Exercises, mixed | 60m | Moderate |
| 14/8 | MMA | 1h | Moderate |
| 12/8 | House Exercises | 1h | Moderate |
BMI and Body Fat Percentage
Today (12th August) I did a quick but of impromptu research to get a rough idea of how unfit I am. The most common way to measure people appears to be either body fat or BMI (Body Mass Index). There are some sites (like FitWatch) which have a very basic fat % test. In this case (for a male) it only asks for weight and waist. FitWatch's calculator said I had 34.11% fat. This seems a bit high, and the site does not take into account my height (I'm fairly tall).
I found another one which has a few more paramaters. This one gave a result of 27.6%, which seems a bit more accurate. Overall I'm pretty thin (except around the midsection) but around 28% seems about right, as a rough guess. Obviously these ultra-basic on-line tests are nothing compared to a proper medical examination.
While I was at it, I worked out my BMI. This is a relatively simple formula of BMI = W / (H x H) (where W is weight in Kg and H is height in meters). So for me it works out at BMI = 81.2 / (1.8 x 1.8) which works out at 25.06.
This puts me just at the top edge of "normal" and just under "overweight". This seems about right, but again these are just rough guides. The overall result ("get some more exercise") does not provide anything I didn't already know, but it's nice to be able to express it as a mathematical formula.
| Date | Type | Time | Level |
|---|---|---|---|
| 10/8 | Jog + light weights | 1h 15m | Moderate |
| 9/8 | Mega bike ride - 24km | 115m | Extreme |
| 6/8 | Bike Ride + house ex | 70m | Moderate |
| 5/8 | Walking - out delivering pamphlets for work. | 2h | Light |
| 4/8 | House Ex | 45m | Moderate |
| 2/8 | House Ex | 1h | Moderate |
| 30/7 | House Ex | 50m | Moderate |
| 27/7 | Light stretching | 50m | Light |
| 24/7 | (6pm)MMA - usual saturday nights fights. General sparring. | 90m | Extreme |
| (10pm) Rave - hardcore dancing til dawn (almost) | 4 hours | Extreme | |
| 23/7 | Dancercise - chuck on some dance music, bounce around living room looking like a right proper fool but having fun anyway. | 50m | Moderate |
| 22/7 | House exercises | 1h | Light |
| 21/7 | House exercises (mixed stuff, push-ups, sit-ups, etc) | 1h | Moderate |
For those playing along at home: date is self explanatory. Type means what I'm doing. The most common is house exercises which is whatever different exercises I can do at home. This includes an exercise bike, some basic weights and general stuff like sit-ups, crunches, push-ups and any other exercises that I can think of to mix it up.
Time is likewise obvious, expressed as hours (h) and minutes (m). Level just means how much I sweated or how high I managed to get my heart rate.
Starting Conditions:
These are my stats as of the 20th of July 2010:
- Height: 187cm (6f,2in)
- Weight: 81.2kg (179lb)
- Chest: 102cm (40in)
- Upper Arm (left): 38cm (15in)
- Upper Arm (right):39cm (15in)
- Waist: 107cm (42in)
- Left thigh: 53cm (21in)
- Right thigh: 53cm (21in)
- Left Calf: 36cm (14in)
- Right Calf: 36cm (14in)
Not majorly impressive by any stretch of the imagination, but that's where I started from (this time around). I've gone on exercise binges before and I used to be reasonably fit when I was working as a casual laborour but years of working retail have made me soft.
Last updated: August 2010