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2020 Experiments: Exercise & Running Program

Open Question: What is a reasonable program for people to follow to develop a good level of fitness?

I’ve been thinking a bit about the 2018 Experiment: HIIT Burpee and Running Program. The challenge of that program was to met a minimal standard for health, which I define using the American Heart Association standards:

  • 25 minutes of aerobic activity, 3 times a week
  • moderate intensity muscle-building, 2 times a week

Aerobic Activity

I prefer running for cardiovascular fitness. I have always wanted to run a sub-20 minute 5K. So, I was thinking that a speed program at the desired speed, 9.0 on a treadmill or 6:40/mile pace on Monday and Fridays, incrementing as the current level becomes easy.

  • 0.25 miles with 0.25 mile recovery walks, moving up one from 4 to 12 reps
  • 0.5 miles with 0.25 mile recovery walks, moving up one from 2 to 6 reps
  • 0.75 miles with 0.25 mile recovery walks, moving up one from 2 to 4 reps
  • 1 mile with 0.25 mile recovery walks, moving up one from 1 to 3 reps
  • 1.5 miles with 0.25 mile recovery walks, moving up one from 1 to 3 reps
  • 2 miles with 0.25 mile recovery walks, moving up one from 1 to 2 reps
  • 2.5 miles with 0.25 mile recovery walks, moving up one from 1 to 2 reps
  • 3 miles at one rep.

On Tuesday & Thursdays, it’s an easy 4 miles. On Wednesday, it’s either a easy 6-10 miles, an easy 4 miler or a rest day, depending on how I’m feeling. I’m not sure how long this kind of program will take, but I think taking two years seems like an achievable time frame.

Moderate Intensity Muscle-Building

But, the burpee program I came up with was positively brutal. I wanted to avoid making the same mistake this time, and keeping this easy.

This year, I spent some time revisiting The Hacker’s Diet, and I think his idea of having a low-intensity, low-time commitment exercise regime that can be done daily and anywhere is a good one. I took his program, and modified it to include a stepped program that increases 7% from 10 up to ~200 of bends (hands over head, legs spread, touch toes and return), sit-ups (hands across chest), skydivers (one rep, 4-count, hands to head and legs), push-ups, scissors (one rep, 4-count), jump squats, planks (front, back, each side for X seconds and 20 second rest period in between each), and jumping jacks (one rep, 4-count).

Each exercise is done for one set. The first rung takes less than 15 minutes. It’s easy to start, but it has the potential to become seriously challenging as you progress.

Modified Hacker’s Diet Exercise Program

Rung Bend Sit-up Skydivers Push-up Scissors J-Squats 4-Planks Jacks
1 10 10 10 10 10 10 45 10
2 11 11 11 11 11 11 50 11
3 11 11 11 11 11 11 50 11
4 12 12 12 12 12 12 50 12
5 13 13 13 13 13 13 55 13
6 14 14 14 14 14 14 55 14
7 15 15 15 15 15 15 60 15
8 16 16 16 16 16 16 60 16
9 17 17 17 17 17 17 65 17
10 18 18 18 18 18 18 65 18
11 20 20 20 20 20 20 70 20
12 20 21 21 21 21 21 70 21
13 20 23 23 23 23 23 75 23
14 20 24 24 24 24 24 75 24
15 20 26 26 26 26 26 80 26
16 20 28 28 28 28 28 80 28
17 20 30 30 30 30 30 85 30
18 20 32 32 32 32 32 85 32
19 20 34 34 34 34 34 90 34
20 20 36 36 36 36 36 90 36
21 20 39 39 39 39 39 95 39
22 20 41 41 41 41 41 95 41
23 20 44 44 44 44 44 100 44
24 20 47 47 47 47 47 100 47
25 20 51 51 51 51 51 105 51
26 20 54 54 54 54 54 105 54
27 20 58 58 58 58 58 110 58
28 20 62 62 62 62 62 110 62
29 20 66 66 66 66 66 115 66
30 20 71 71 71 71 71 115 71
31 20 76 76 76 76 76 120 76
32 20 81 81 81 81 81 120 81
33 20 87 87 87 87 87 120 87
34 20 93 93 93 93 93 120 93
35 20 100 100 100 100 100 120 100
36 20 107 107 107 107 107 120 107
37 20 114 114 114 114 114 120 114
38 20 122 122 122 122 122 120 122
39 20 131 131 131 131 131 120 131
40 20 140 140 140 140 140 120 140
41 20 150 150 150 150 150 120 150
42 20 160 160 160 160 160 120 160
43 20 171 171 171 171 171 120 171
44 20 183 183 183 183 183 120 183
45 20 196 196 196 196 196 120 196

So, I’m going to give this a try next year, and I’ll report back on how it worked out.

You Don’t Need Internet Shit / Crazytown…

“You don’t need internet shit, and you don’t need crazytown.”

There’s something I call the “90% rule” and is properly called “Sturgeon’s Law“. There was a time when people questioned science fiction as a genre. Theodore Sturgeon was a popular science fiction writer at the time, and critics would point out that the vast majority of science fiction was terrible. Sturgeon’s reply: “Ninety percent of everything is crap.”

The solution to crap is not to consume more crap, as if you were panning for gold. The solution is to focus on reducing the ratio of crap to gold. Instead of starting the New Year with a resolution about what you are going to start doing, perhaps do the opposite. What are you going to stop doing?

Start with the bullshit. In the main:

  1. Stop litigating the obvious.
  2. Stop apologizing, explaining and complaining.
  3. Stop trying to be liked.
  4. Stop getting involved in other people’s problems.
  5. Stop looking for good and bad guys.

Of course, there are always exceptions. There are times for an explanation and apology. The problem is when the exception becomes the rule. Discerning the difference is key:

“The undiscerning mind is like the root of the tree, it absorbs equally everything it touches, even the poison that would kill it.”

-Kung Fu, the television series

Abdiel’s Party

“In my case, I found that my interest was most vividly caught by the meaning of the temptation-and-fall theme. Suppose that the prohibition on the knowledge of good and evil were an expression of jealous cruelty, and the gaining of such knowledge an act of virtue? Suppose the Fall should be celebrated and not deplored? As I played with it, my story resolved itself into an account of the necessity of growing up, and a refusal to lament the loss of innocence. The end of human life, I found myself saying, was not redemption by a non-existent Son of God, but the gaining and transmission of wisdom. Innocence is not wise, and wisdom cannot be innocent, and if we are going to do any good in the world we have to leave childhood behind.”

-Phillip Pullman, “The Sound and the Story Exploring the World of Paradise Lost.” The Public Domain Review. December 11, 2019.

I read Milton’s Paradise Lost over two decades ago. And while I loved it, my interest was most vividly caught by the scene of Abdiel, a single voice among the infinite host of the rebelling angels, who rose up to answer Satan’s arguments, and stood alone against him:

"Among the faithless, faithful only hee;
Among innumerable false, unmov'd,
Unshak'n, unseduc'd, unterrifi'd
His Loyaltie he kept, his Love, his Zeale;
Nor number, nor example with him wrought
To swerve from truth, or change his constant mind
Though single. From amidst them forth he passd,
Long way through hostile scorn, which he susteind
Superior, nor of violence fear'd aught;
And with retorted scorn his back he turn'd
On those proud Towrs to swift destruction doom'd."

Everyone imagines that they would stand up, as Abdiel did, against the mob in the cause of what is right. Everyone wants to believe that they are, or could be, the guy who refused to join in the Nazi salute:

But, maybe there can be only one. Or, they are only few and far between. Like the appearance of a Buddha or a Bodhisatva living in limbo, trying to save everyone.

I like to imagine that Abdiel, in a scene not in Paradise Lost, arguing against God, his Son and the heavenly Host about throwing Satan and the other rebelling angels into Hell, and just as he resisted the rebelling angels, he remained as the only rebelling angel in Heaven, a loyal Opposition.

Note: Standard Ebooks has a good epub edition of Paradise Lost. There is also a BBC Paradise Lost audio drama from 1993 available via Archive.org.