In Search of Fitness…

A fitness-related post, fitness activities, training metrics and goal and few learning:

For starters, I have several years of experience in my fitness journey. I am extremely fitness-focused. I place myself at medium to advanced levels of skill. Understand what it takes to be fit and follow a strict physical fitness regimen.

Fitness activities:

Running – Have been running for more than a decade. The longest I have run is 50 km in an ultramarathon event. Initially, I trained and ran full marathons (42.2 km). In the last 5 years, I have been training and running the half marathon (21.1 km). Now, I take part in 3 to 4 running events (half marathons/10 km) per year. I generally have one training run every week.

Strength Training: I love strength training and in particular, resistance training and lifting weights. I have been strength training for more than a decade and have reached decent skill and performance levels. As I age, it remains the only credit in my fitness balance. It will protect me in my fitness journey and lifespan.

The focus of my fitness regimen in the last 6 months has shifted. For several years the focus was on running with strength training supporting it. In the last six months, the whole focus has been on strength training while running supports my cardio training. The shift in focus has been fabulous and my physique is undergoing a steady transformation.

I track every exercise I do in terms of – type of exercise/sets/reps/volume of weight, etc. My progress has been very good. For several exercises, I am hitting my Personal Record (PR) consistently. Also feel physically very strong, energetic. The training metrics that I track are also undergoing change for the better.

Training Metrics

Below are the metrics that I track and the training goals I want to achieve.

Training Parameter	Training Metric	Goal
Weight	68 (hovers between 67 to 70 kg)	65 kg
Skeletal Muscle Mass	30	35
Percent Body Fat	19	15
Waist Hip Ratio	0.86	0.80
Visceral Fat Level	Level 5	Level 4
Basal Metabolic Rate	1550	1650
Resting Heart Rate	45	43/44

VO2 Max

42

45

The above have been achieved after sustained efforts and consistent discipline towards fitness and life style. I consider Percent Body Fat and Skeletal Muscle Mass are challenging goals. The effort required for even a small incremental improvement is hard to come by.

Resting Heart Rate (RHR) is the number of times your heart beats per minute when you are at rest. It is best taken within a few minutes of getting up in the morning. I am proud of the low Resting Heart Rate of 45 itself. This is an achievement and a sign of efficiency and good cardiovascular health. The lowest average I have gone a few times is in the range of 42/43. And a lowest recorded heart beat is 36!

Heart rate variability (HRV) is an interesting metric for me. HRV is the physiological phenomenon reflecting the variation in the time intervals between consecutive heartbeats. Compared to the heart beating at a regular rhythm, the time between beats fluctuates slightly, and HRV measures this variability. The higher the variability the better is the cardiovascular health.

VO2 max, or maximal oxygen consumption, is the greatest amount of oxygen body can take in. It is transported and utilized during intense exercise. It is the best indicator of cardiovascular fitness and aerobic endurance. This is because it measures how efficiently heart, lungs, and muscles use oxygen.

The body can consume more oxygen with a higher VO2 max. This allows it to produce more energy. As a result, this supports better performance in aerobic activities like running, swimming, or cycling. Elite endurance athletes often have very high VO2 max values, demonstrating superior cardiorespiratory fitness.

A web search too revealed that a VO2 max of 42 would generally place above the “good” range. It is in the “excellent” or even higher percentile for 60-year-old men !!

Besides, I take daily regular counts for Stress, Energy and Health resiliency and Heart Rate Variability (HRV).

For all physical activities I track, I consider several factors. These include Steps per day, Total Time for activity, Average/min/max Heart Rate, Training Effect (aerobic/anaerobic), Total Calories, and Recovery Time.

Last week in training: Some key exercises logged.

Barbell (BB) Sumo Romanian Deadlift (DL) is a super compound exercise. I have progressed decently from the 30 kg to 10 reps each with 65 kg and 75 kg. This was my personal record.

Machine Leg Curls: One of the best leg exercises. Have progressed from 50 kg, 10 reps to 80 kg, 10 reps.

Smith Machine Bench Press and Chest Fly’s: Love the Smith machine. Presently at 50 kg, 8 reps. Built over a period.

Barbell Triceps Extension: Another one I like. Now at a high of 30 kg, 12 reps. Love this.

Machine Chest Press: Built intensity over period and now at 110 kg, 6 reps of – another PR.

Smith Machine Shoulder Shrugs: Love this on the machine. Achieved a PR of 70 kg, 12 reps. another PR.

Seated Back Rows: Love this exercise too. Reached 125 kg, 6 reps, my PR.

The above were a few exercises among several others that I did.

Learning diaries:

• Showing up every single day at the gym is half the work done.  Progress is bound to happen. Consistency is key.
• Key exercises are very important. Give full attention to them and carry out with efficiency.
• Form is key. Always be mindful of the form.

The fitness journey is a demanding, challenging and a continuous life process. This journey demands consistency, commitment, control, and discipline from you. Yet, the return on investment is huge and visible. It results in better fitness and health. You can beat ill heath, be disease free, build fitness resiliency, and lead a better life!!!