After my flirtation with the exercise bike, I have returned in full force to the elliptical machine.  My "Thanksgiving Revolution" actually started October 1 this year, and I am going strong, averaging at least 5 days per week.

Here is my current play list.  Feel free to contact me for the source of these songs.  They give me a nice pace variety. The songs are upbeat and encourage me to work harder.  The last column is supposed to represent the beats per minute, but the programs are not that accurate.  The only song that might get removed soon is I've Been to Memphis for being a bit too fast.

I found some of the songs on a very interesting blog post – Best Running Music Playlist: #3 — Marathon Mixes for a 8 – 9.5 min pace (150 – 170 bpm)

You may recognize others as songs that have been in my workout playlist for several years.

Enjoy.

Success!!  My resolution last year led to a year of exercise – The Thanksgiving Resolution – year 3.

Last year I started on November 1.  In the past 12 months I exercised 194 days.  I believe my cardiovascular fitness is a B+ to A-.  What pleases me the most is that I had consistency.

So this year I am aiming for >200 days working out.  That is actually difficult given that I travel quite a bit.  However, I had 2 periods of no working out due to illness, giving me an opportunity to get in more days.

As I say each year, this is the right time to get serious about exercise.  The heavy eating period looms, so we must exercise so that we can eat.  We could eat more intelligently, but I am a realist.  Nonetheless, I have lost weight every December since starting this resolution.

Do not wait until January.  The gym is too crowded then.  Get a head start, and when January comes you will look like you belong.

If you prefer walking, running or cycling, get out of the house and do it.  Just get off your duff.  The resolution starts today, and I will be at the gym in a few hours. (I have already worked out 5 days this week!)

Do it for your health.

Is Bicycling Bad for Your Bones?

This title made me pause. I am using the exercise bike 5-6 hours each week.

Reading the article reassured me.

In his study, the bone density of 32 male, competitive bike riders, most in their late 20s and early 30s, was compared to that of age-matched controls, men who were active but not competitive athletes. Bone scans showed thatal most all of the cyclists had significantly less bone density in the spine than the control group. Some of the racers, young men in their 20s, had osteopenia in their spines, a medical condition only one step below full-blown osteoporosis. “To find guys in their twenties with osteopenia was surprising and pretty disturbing,” Smathers says.

Another recent study, this one published last year, had similar results. It followed competitive cyclists over the course of a race season in Colorado. The riders, aged 27 to 44, began with slightly below-average bone density. By the conclusion of the race season, they had lost a significant portion of their total, already-low bone mass in their hips, though not in their spines. At a three-month follow-up exam, however, they showed a small amount of bone recovery in the hips.

Ah, but these are competitive cyclists who spend hours each day on the bike.

Even more encouraging, most recreational cyclists probably don’t need to worry too much about their bones. “The studies to date have looked primarily at racers,” Smathers says. “That’s a very specialized demographic. These guys train for hours at a very high intensity. They sweat a lot. They never go for runs. They don’t usually do much weight-lifting,” to avoid adding bulk. “They’re strange.” He knows. “For competitive riders, I’d recommend spending some time weight-training.” If you do race or train hard and often on a bike, consider a bone scan, he says. “It’s good to know your status.” For himself, his racing career ended with hip surgery and four metal pins in the joint after his second severe crash. “I do miss racing,” he says. On the plus side, his latest bone scan, completed just weeks ago, shows that his bone density, while still low, is increasing.

Not to worry.

Back in November I made a commitment to improve my fitness. The Thanksgiving resolution – year 3. Fortunately, this year I have had no significant injuries and I have continued my resolution all year. April and May were a bit down due to excessive travel, but this month I have rebounded and probably have my most successful exercise month in history! I attribute my success to an addiction to The Expresso Bike. Early in June, after golf I went to my local YMCA to work out. I saw this bike and decided what the heck – time for something different than the elliptical machine.

The Expresso Bike allows one to register and connect to the internet so that one can store workout data. Each day you can work to improve our time, power, calories etc. on a variety of interesting bike rides. You have an LCD screen with simulated courses ranging from 1 mile to 20 miles. Most courses have elevation changes, and as you ride the bike, the pedaling resistance adjust for the slope (up or down.) You have 30 gears to choose amongst.

This month (I started June 6) I have these results:

Miles:333.45
Time:0d 20h 4m
Calories:14225

Yesterday, for example, I pedaled almost 19 miles in 65 minutes, burning almost 900 calories.

If one reads about practicing any skill, feedback is important. Each day on the bike I am competing with myself, trying to improve. The Expresso web site provides data that enables you to chart your progress. I know my speed on each course in the past, and even can race the “ghost” of my previous best ride on that course to gauge my progress.

This exercise bike pushes my competitive buttons. I look forward to competing each day.

So, I believe that I will last the entire year, and not need to do another Thanksgiving challenge, because I will just be continuing my continued commitment to exercise. I have a resting heart rate of 56, not bad when your resting heart rate is less than your age.

As a physician, I believe that I have a responsibility to embrace a healthy lifestyle. I believe my exercise obsession helps my health and provides a good role model for my students and residents. Perhaps I can even challenge you, my readers, to enhance your exercise program.

I am proud to release the June Wikio rankings. Happily I remain in the top 10! Browse these, and try some new blogs.

Increased physical activity in middle age is eventually followed by a reduction in mortality to the same level as seen among men with constantly high physical activity. This reduction is comparable with that associated with smoking cessation.

From Total mortality after changes in leisure time physical activity in 50 year old men: 35 year follow-up of population based cohort

As someone about to hit 60, I find this article very encouraging.  As I have written recently, I hit the exercise trail hard starting in November.  In the short run it has helped my sense of well being, my weight, and my cardiovascular fitness.  I am encouraged that it likely will also have a positive impact on life expectancy.

I started my current exercise program on November 1 – The Thanksgiving resolution – year 3.

I had a significant goal which I have just achieved.  I turn 60 on March 15 and I wanted to fit into the pants I was wearing when I turned 50.  10 pounds down and goal 1 achieved (I still have more ambitious goals.)  My BMI is "slightly overweight" – acceptable but I personally want to drop 1 or 2 BMI points more.

This time I have not done any major dieting.  I am trying to eat sensibly, and have decreased portion size.  But primarily I am trying to exercise my way to weight loss.  Despite being a life long exerciser (used to play basketball at least 3 times each week), when I started in November I had to work my way up to vigorous exercise.  Being the obsessed stubborn type, I have slowly increased both my resistance level and my exercise duration.  I was starting to figure this out – and this article supports my current regimen – Weight Loss May Take 250 Minutes of Exercise.

For February (my 4th month on this program) I had 1000 minutes of aerobic exercise.   I favor the elliptical machine (much easier on these old knees) but do some arc trainer for variety.  For the first two months I was a "gentleman exerciser" – getting a good workout, but not really breaking a significant sweat.  Now I am dripping when I finish.

My recommendation if you want to lose weight this way.  Be prepared for a long slow road.  Work out regularly (shoot for at least 5 days each week) and keep records.  Your goal is to increase duration and intensity steadily until you get to at least 250 strong minutes each week.

I believe this strategy makes much sense, but then I am obsessed.

As I continue my weight loss (started November 1), I chose a simple plan.  I increased energy expenditure (exercise) and decreased energy intake.  This time I do not have a diet plan, rather I am trying to decrease my calorie intake modestly most days.  I still go out to eat with friends and colleagues, and sometimes eat a big meal.

This article showed that losing weight is not magic, it really is just a calories in, calories expended equation – It’s Not What You Eat, It’s How Much

Back in November I posted my yearly Thanksgiving challenge.  Last year my challenge was going great until February, when I developed severe metatarsal pain.  My internist and I made a presumptive diagnosis of stress fracture – never obtained an Xray and treated conservatively.  Since a big part of my exercise program includes striding machines (elliptical and arc trainer), I had to place myself on the injured reserve list.  Fortunately, stress fractures (or maybe just a bone bruise) heal, and this past November I felt great. 

I am pleased to report that my resolution is going strong.  I am well into my 4th month of highly committed exercise, and have once again added strength training (that was my January resolution.)

Many readers will remember that I use music to drive my workouts harder – especially the elliptical machine.  I have a few new songs to add to my previous lists.  I have bolded my current favorites

I Can’t Quit Her    3:55    Al Kooper & Child Is Father To The Man   
Pictures in an Exhibition    3:49    Death Cab for Cutie   
My Way    4:26    Los Lonely Boys    97   
When In Rome    4:16    Nickel Creek    90   
Tropicalia    3:21    Beck   
Bandages & Scars    3:23    Son Volt   
Come On Baby Let’s Go Downtown    3:38    Neil Young   
When a Kid Goes Bad    4:57    Petty, Tom And The Heartbreakers   
English Trees    3:41    Crowded House   
Clean up Woman    2:56    Al Kooper   
Please Don’t Stop    4:02    Richard Bona   
Sea Legs    5:23    The Shins   
Life Is a Carnival    3:58    The Band   
Every Little Thing She Does Is Magic    4:21    The Police   
My Culture    5:39    One Giant Leap    90   
Sit & Listen to the Rain    4:05    Whiskeytown   
More Than It Would Seem    5:19    The Gabe Dixon Band   
I Don’t Trust Myself (With Loving You)    4:52    John Mayer   
You Never Know Till You Get There    4:04    Al Kooper   
 

I used a new program Tangerine! to find music having the desired BPM.  This program works with you iTunes music library.  It requires a Mac with the most recent operating system.  Just another advantage of moving to the Mac world.

I hope your exercise story is as positive as mine.  As a physician I recommend a healthy lifestyle to patients.  I therefore am a hypocrit if I do not work to engage in exercise myself.  I also really feel much better than I did on November 1.

For the 3rd year I challenge you, the readers, to have a healthy month, starting with today, and finishing Jan 1.  Jan. 1 is too late for a resolution.  Do it today.

This year, I actually started on November 1 – and have worked out 5-6 days each week this month.  I worked out hard on the elliptical machine prior to Thanksgiving dinner yesterday – minimizing the damage I hope.

Most current playlist for the elliptical machine:

The Thief & the Heartbreaker    4:39    Alberta Cross   
Stitched Up (Featuring John Mayer)    5:26    Herbie Hancock & John Mayer   
Every Little Thing She Does Is Magic    4:21    Police
Pictures in an Exhibition    3:49    Death Cab for Cutie   
Halfway Home    5:32    TV On The Radio  
Young Americans    3:17    David Bowie   
Runaround Sue    2:52    Dion   
Runnin’ Down a Dream    4:23    Tom Petty & The Heartbreakers   
Jigsaw Falling Into Place    4:09    Radiohead   
Someday Baby    4:56    Bob Dylan    Modern Times   
Long Division    3:50    Death Cab for Cutie    Narrow Stairs   
 

As I have written before, this is the best time of the year for this resolution.  You can swim against the tide and prevent the traditional December weight gain.  The gym is not very crowded, because everyone else waits for Jan 1.

Good luck to all.