|Strength training: I hate it, but I try to do a little every week.|
This entry is kind of just fitness journaling so I can look back at it later.
I'm one of these people who goes through yo-yo weight gain and loss. I've been in exceptional shape for periods of my life: carved and fast. And I've been in lumpy, inferior condition through other periods. Normally I do some type of workout, but it can be intermittent for many months at a time, which is how I get out of shape. Currently my weight is greater than I'd like, but I've been in worse shape.
My current plan is to do cardio two or three days a week. Usually this is two runs and a bicycle ride, but sometimes one of these is replaced by a hike. Running consists of trying to go at least 2 miles without walking, but sometimes I go farther and walk intervals.
Until last winter I didn't bicycle (or run) in winter. I finally got a bike trainer setup in my garage and managed to ride about once per week. I found it difficult to make myself do much more as I dislike the monotony. When the outdoor season begins, I usually start off with 6 to 8 miles and work my way up to as much as 20 - 30 miles by September or October. The farthest I've ever gone is 35 miles at the Grand Canyon a few years ago. I should clarify this is mountain biking, which is relatively more difficult per mile in terms of energy requirements than riding on pavement. I tend to take my mountain bike and ride everything: pavement, single track (trail), gravel bike path, dirt forest roads, etc.
I don't like strength training so I only do a minimum, just enough to make a difference if I'm persistent over time. Persistent means at least 2 days a week for me. I refuse to go to a gym so I only do whatever can be done at home. I used to do calisthenics but had to switch to mostly dumbbells due to joint pain.
Sets of 20 crunches - right now I only do a couple a week.
"Back lifts" or "Supermans" - I lay on my stomach and lift up my head and all four limbs and hold as long as I can. It's important I do these on the same day as crunches to balance out the front and back of my torso or I get back pain.
I lift the dumbbells from the carry position above waist level. I don't know the proper name of that exercise. Usually do a couple of sets of these. They are "easy" yet seem to work out certain muscle groups very well.
Bench press - sets of 12 (1 or 2 twice a week)
Overhead presses - not consistent with this
Curls - once a week, one set of 10 or 12
Sometimes I do other things like pushups or leg lifts on a whim.
I'm not very good at stretching but I roll back on a yoga/exercise ball at least 3 or 4 days a week to stretch my back and the vertical muscles on the back of my neck. Skipping punishes me with neck and back pain. I also usually get a few relieving pops from the joins.
I also stretch my gluteus and psoas muscles nearly every day (5 or 6 days a week). Again, this is a back pain thing, which manifests in sometimes severe pain on my lower left back. It's asymmetrical and I think it dates to a back injury I got kayaking one year, but it also might be related to my twisted skeleton, as I have scoliosis of 11 degrees.
I see a chiropractor once a month. I enjoy getting the joints cracked, although chiropractors tend to be quacks when they range off into metabolic theory or nutrition, so I like them to just stick to manipulation. I find this helps my flexibility around my torso and provides pain relief, though usually only for a couple of weeks.
I also sometimes use a foam roller stick, mostly on my calves and glutes when they feel too tight.