Tag: exercise.

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It’s Just Like Exercise

I wrote recently about a damn good gig that I went to, Aesthetic Perfection, at the Lounge 666 or whatever it’s called. Because technology is so wonderful and lovely I can now show you a graph of my heart rate throughout that day.

Gig Heart Rate
Gig Heart Rate

There are three main aspects to this graph to chat about. The first is that low bit at the beginning. It’s me asleep. I’d have to compare it to my REM patterns to know what the little blips are in that section. Then, there’s me waking up at the little alarm clock symbol. The running man symbol is where I went for a run and the break in the graph is where I took my watch off for a shower. The low level preceding the first grey man is me driving my car into London for the show. The peak at the first grey man is me walking from where I parked the car to the venue. The next big dip is me eating food and so sitting down. Then, the bouncy bit is me bouncing at the concert.

The second grey man is me walking back to the car from the concert and then my watch thought I had fallen asleep because there’s a “Zzz” symbol. In reality that we me driving home from London and my heartrate stabilised because I wasn’t doing much. You can see that this resting heart rate is still higher than my normal sleeping rate. Finally the small peak just before the end is me walking from where I had to park the car in my village to my house.

This level of detail is pretty cool but I do wonder if it’s worth knowing? All that extra data I have about everything I do but does it change my life? I don’t know.

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Numbers Say So

According to the Daily Mail, with which I could write about 5 communications a day ranting, the Manchester Police have been accused of racism after a terror exercise in the Trafford Centre.

Training

The article is here. This is quite amusing as slightly further down the front page of the Mail Online is the following headline:

Real

The article is here. Is it racist to use a realistic scenario when training? The majority of current terror threats come from Islamist terrorists. Would there be outcry if the police had someone in an Irish accent twenty years ago? This is not racism or offensive.

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Burn It

So, the xmas break, which requires food and alcohol, along with a significant drop in exercise has resulted in what I would call a considerable gain of mass. I have written about mass loss before and I wrote more here also. To lose mass you have to burn more energy than you consume. It’s that simple [and no, you don’t have a gland problem!]. Not a lot else to it, it’s the psychology of it all that will fuck you over. I like eating and I comfort eat. It’s the self discipline that hurts. I know that when I am a healthy mass and exercise I can maintain that mass and still have blow-outs now and then.

So, before I get to my numbers, here are some facts about fat and exercise.

  • One pound of fat is roughly 3500 kcalories.
  • 10 metres walked or ran is roughly one kcalorie burnt.
  • Daily intake for a man should roughly be 2500 kcalories.

So, my ideal mass would be <80Kg. However, I’ve not been that for a long time and I would be happy with <82.5Kg which comes in at 13 stone in old money. I am currently hovering around +90Kg. This upsets me greatly, but it is my own fault. Now is the time for action. Let’s just assume I want to lose 10Kg just to make the numbers easy. It’s worth knowing how long this will take and what effort I will face. I think many people are unrealistic about mass loss.

Some maths:

10Kg is approximately 22 pounds of fat to be lost.

22 pounds of fat is roughly 77 000 kcalories extra that needs to be burnt.

If I reduce my daily intake by 500 kcalories then this would take 22 weeks, as I would lose one pound per week. This is nearly half a year, which is a depressing amount of time to be on a restricted calorie diet.

If I maintain 2500 kcalories per day and run to burn the excess I will need to run 770 kilometres. Given that my average run is probably around 10km this means 77 runs. If I manage to run twice a week, on average, then this is over 35 weeks which is again an intolerable amount of time.

What I need to do is reduce my calorific intake while at the same time exercising to produce the desired results in a shorter (but sensible) length of time. I aim to be a healthy mass again by the end of March. This gives me three months or twelve weeks. I need to lose around 2 pounds per week. I can do it. I am determined to do it as some of the health issues that I have mentioned previously are back.

My progress isn’t going to be public. I am not going to start tweeting about this all the time. I probably won’t even mention it if I do or do not get down to the target mass.

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