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Exercise Ideas and info

Planet Fitness Hours

Planet Fitness - Mineral Point Road, Madison, WI Hours

Day	Open	Close
Monday	5:00am	11:00pm
Tuesday	5:00am	11:00pm
Wednesday	5:00am	11:00pm
Thursday	5:00am	11:00pm
Friday	5:00am	9:00pm
Saturday	7:00am	7:00pm
Sunday	7:00am	7:00pm

Running Speed info chart

Miles per Hour	Minutes per Mile
5.00	12.00
5.50	10.91
6.00	10.00
6.50	9.23
7.00	8.57
7.50	8.00
8.00	7.50
8.50	7.06
9.00	6.67
10.00	6.00

Here's a running pace conversion chart with more details:

click to download chart

Possibly useful Youtube people/channels/videos

Gabriel Varga

Gabriel Varga is one of the most technically skilled martial artists on earth. I can't actually think of someone who is actually better at good, solid martial arts technique. There's lots of fighters that are better, that are bigger than him and could beat him, and perhaps even more fighters with more flashier, more impressive looking/cooler techniques, lots of people with better but probably more impractical kicks, and lots of grapplers and jiu jitsu people who could easily take him down, i suppose he's not invincible at all, but when it comes to stand up fighting, done technically perfectly, maybe even boringly, there's no one better. He keeps his hands up, he doesn't make many mistakes, he always understands what his opponent is trying to do. He has a youtube channel. I might try to internalize his arm circle video. I followed along with it once and it was pretty good.

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Fitness Addict

I'm not sure if this is the exact video i saw, but this guy knows how to do situps.
Here is the link.
You do like 4 sets of 20-40 and do slightly different crunches that target slightly different areas. He has lots of variations of this video, most notably those leg raises where he kind of kicks up into the air. This is the answer to situps, but I've found it hard to do it consistently, and cosistency is really the most important part of it, so maybe i'll find a solution to that, like sitting on the edge of my bed a certain way every day.
The one thing i'd add to this is holding out both legs and bending one knee 20-40 times on each leg also, in fact that's such an effective excercise, maybe it could mostly replace the crunches/regular situps, which maybe I shouldn't do or should do less of. Traditional situps are hard on the back. Crunches might not do that much. Maybe i could do like 5 old fashioned situps and 15 crunches, in more of a stretching way or with a stretching attitude, then mainly focus on the knee bends. I also need to find out what they're really called.

Old exercise website still exists.

exrx.net

This old exercise webpage called exrx.net is made with only html. It started in 1999 and has survived all this time. It has some running plans that i could slightly modify and use.

March 2023 Exercise Records

3-15:

25 jumping jacks, 25 wall pushups.

3-14:

in the morning only 50 jumping jacks, 25 wall pushups, but went to pf for the first time in a long time. ran one mile at 6.1 mph, under 10 minutes, then walked a little, then ran for about 2 minutes at 7 mph. then walked a little more. also did the 30 minute room.

3-13:

75 jumping jacks, 25 wall pushups.

3-12:

75 jumping jacks, 25 wall pushups.

3-11:

sick, 75 jumping jacks, 25 wall pushups.

3-10:

got up early but actually forgot to exercise first and ate breakfast. as i was removing a small amount of carpet i remembered, and just did 100 jumping jacks and 25 wall pushups. It's kind of harder to exercise with the floor the way it is, maybe tomorrow i'll try harder to go to pf.

3-9:

Didn't manage to go to sleep as early as i should last night, but still was in bed by 12, but that's bad now. as a result i struggled to wake up as early as i should and didn't really get up until 8:20. Felt terrible so only did a set of 30 pushups, 50 jumping jacks, light weights, and this time 12 crunches. I'd like to work in the ab stuff.

3-8:

Got up at 5:00 am to try to go to pf. Really felt bad, maybe i need to get used to getting up first, i don't think i would have gotten too far if i did go.
So i did a set of 40 pushups and a set of 100 jumping jacks, and lifted some very light weights.
Then i focused on making breakfast and staying awake. I thought of taking a walk outside but it was dark and cold, and yeah that would be great if i were at the point where i could make that into a good thing and run in a thunderstorm or whatever, but im just not there right now, so i'm going to try to focus mainly on changing my hours of being awake and falling asleap, the real discipline here is going to bed at some point before 12, yesterday i managed to be at least in bed with everything off at 10:30, which is highly unusual for me.

3-7:

Did 1 set of 35 pushups and 1 set of 50 jumping jacks.

3-6:

Did a set of 30 pushups.

3-1 through 3-5:

Did not exercise for a couple weeks because, with a recent change to my schedule, there's no good time to do it. I think i have to switch to exercising in the morning. The only problem with that is that i have to go to sleep at night. I also think i need to not run very much, because i don't want to hurt my legs, maybe the elliptical or a bike along with a very short run will have to be enough on most days.

February 2023 Exercise Records

2/20:

I realized that my premier protein drinks are soy and probably have tyramine in them. I threw them away.

2/12-2/28:

I stopped exercising for the most part during this time, mostly because of a change in schedule. I think i have to change to excercising in the morning.

2/11/2023:

went to pf in the morning, attempted 10 minutes at 6.7mph but failed. Only did 5 minutes, but then was able to recover while walking and eventually do over 2 minutes at 7.6, 3 minutes at 6.2, and 2.5 minutes again at 6.7. So altogether i ran at least a mile and ran/walked at least 2 miles. I also used the shoulder/pec machine a little, and also did a set of 50 pushups followed by 30 seconds of planking, 100 wall pushups, and a small number of wall pushup modifications like wall finger pushups, wall knuckle pushups.

2/10/2023:

did a set of 40 pushups.

2/9/2023:

did a set of 35 pushups. then 50 wall pushups. then 75 varied jumping jacks.

2/8/2023:

did a set of 10 pushups.

2/3/2023-2/7/2023:

Due to some unusual work hours and covering someone else's shifts, i didn't exercise for 4 whole days.

2/2/2023:

Did a set of 30 pushups. 100 varied jumping jacks. then 50 wall pushups. Later unexpectedly went to pf. tried a bit harder than normal in 30 minute room (lifted heavier weights, instead of using them to stretch). Did not want to damage legs too much before working, so did lvl 11 sprint 8 and the delt/pec/arm machine.

2/1/2023:

Nose and knee were both bothering me, My knee just popped a little bit for no reason while i was cleaning my house, i think it's not injured, but i decided not to run today. Instead I just did a set of 25 pushups and then 50 wall pushups. This is the first time i've done 25 all at once since the shoulder surgery 1 year ago. My fastest mile since then is 6.5 mph, and the most pushups all at once is 25. Pretty basic, but I guess it's a start.

January 2023 Exercise Records

1/31/2023:

I guess it's been a lot longer than i thought since the last time i went to pf, 7 days. I tried sprint 8 level 13, got to sprint 6/8, left ankle felt unstable and almost rolled, so i stopped it. TBH it was a little fast for me and during 5/8 and 6/8 i was having trouble keeping up, maybe going to fall off. I was tired before i got to pf and i really didn't do to well, but at least i went and maybe the long time since the last time was the main problem. garbage disposal and stuff at work have been a bit distracting lately, but those two things should be over now.

1/25/2023:

Rest day, did no exercise. I was fixing my garbage disposal kind of all day unfornately for me, wrote about it under the "my house" page of this website.

1/24/2023:

went to pf, ran one mile at 6.2 mph. Then 30 minutes on elliptical hills(? check name) level 3. Tried to then go back to treadmill and run for 5 minutes at 7.6 mph, but only ran 1 and a half. I was tired by this time, i don't know why i was tired, but i was. i almost started a level 11 start 8 because i thought that was the most i could do, but that would have been a little bit pointless and togos thought i should quit, so i did, probably good not to give myself a headache. No pushups done as a result of the quitting.

1/22/2023-1/23/2023:

probably at work during all these days, don't remember if i did any exercise or not.

1/21/2023:

Migraines stopped as the day went on, had to work, but went to pf after, pf was going to close at 10, i got there at about 9:20 or maybe even later than that, and ran 1 mile at 6.1 mph. Because I hadn't exercised for at least a week due to migraines, i didn't try to better my previous 6.5mph which i barely achieved more than a week ago. 6.1 was not very hard in comparison. My body was still conditioned even though i have been pretty much dying for a week. I do still need to lose weight and condition my lungs more, so next time i might do something like 6.1 for 10 minutes, then elliptical for at least a half hour, then attempt a faster run on the treadmill, like 7.5 for 4 minutes or something. Or i could even press sprint 8 level 15 and see how that goes, only do it for one round or something, then press stop. But base mile, distance, speed. I'll try to do all 3 next time. I want to do it without hurting my knees though. I might try to start using joint flex or something after doing something like this, not that i will enjoy that. I didn't do any pushups, only had time to run that one kind of not very fast, but very fast considering what i had been through mile before the place closed. Next time ill also work a set of 25 really proper pushups followed by a set of 100 wall pushups. So it seems like next time im planning to overtrain a bit, though none of those things by themself are impressive, they're probably going to be enough to hurt me if im not careful.

1/19/2023:

Still not back to normal, did 20 pushups, these are all at once, in one set, slowly working up to a set of 25 being normal again.

1/17/2023:

I am not in good shape due to the migraines, i changed my diet, trying to focus on healing and eye health. Did 15 pushups.

1/16/2023:

Have been unable to exercise for several days due to migraines. Did 10 pushups. Yes it did cross my mind that the pushups and exercise are causing the migraines. However this wasn't true in the past, and if it is true now, that's a pretty big problem too, it's not like just stopping exercise would be a good solution.

1/11/2023:

went to pf, ran on treadmill right away. Goal of 6.5mph for 10 minutes, this would be a 9:34 mile. I was barely able to do it, but it was successful. Walked for 16 additional minutes to get to 26 minutes, 2 miles, 200 calories. This is a faster mile than i ran in all of 2022 due to my shoulder surgery which kind of stopped me from doing any exercise. My best ever was 7.5mph for one hour, but that was over 10 years ago. So for recent times, this is pretty good, but compared to a highschool track team member or compared to how i used to be, it's pretty bad. I can at least say I am improving though. because my back felt like it might be hurt at the end of the run, i did a set of 100 falling wall pushups, this seemingly jolted my back back into place. The pushups i've been doing lately are probably putting some stress on my back. This was the first straight set of 100 pushup motions i've done in a long time, they did get harder. also used shoulder press(?) machine thing. next time i will try to run 7.5 mph for 5 minutes. I did at one point last week run at 7.0 mph for 5 minutes, so after this 6.5 for 10 it might be possible. If that works i might focus on difficult sprint 8's for the next couple of days after that. If that doesn't work, maybe i'll have to build up my lungs with a long slow run.

1/10/2023:

failed to get to pf due to laundry issues, i also had to help my family do some stuff, computer stuff. when i got back i did do 100 wall pushups in 2 sets of 50 on my tiptoes, with my toes stretched out, trying to stretch the fast running or even sprinting muscles near my toes.

1/9/2023:

focus was pushups. did 30 minute weight circuit in stretch mode. Attempted to run at 9.0 mph for 5 minutes, failed, only ran for 2, walked at 4.0 until about 13 minutes, completed a nice active recovery, got bored, inspired by music at 5.5 until 19 minutes, attempted to run 10.0 for one minute, failed only ran for 30 seconds at 10.0. walked 4.0 for 5 more minutes. Total distance 2.0 miles in 25 minutes. This was supposed to be a run that would not break my muscles and would increase my speed slightly and leave my body in a sweaty state and make pushups be done in a state of cardiovascular and general stress. I guess it was an ok run, though it clearly wasn't impressive. Next went to pushups. Tried to follow up on previous workout that happned some time last week where I did 100 pushups in sets of 5. This time attempted to do it in sets of 10, failed only got to 70 in sets of 10, had to switch to sets of 5 to get the last 30.

List of ok foods

I eat lots of foods that aren't healthy, but these ones definitely are, it's hard for a food to get on this list.

1. Blueberries. because they promote healing and muscle recovery. Funnily enough, this wound healing function might mean that they might help produce senescent cells, and if that's true i'd have to remove them from this list, but ill leave them for now.

2. Oatmeal.

3. Radishes.