For the last six weeks I’ve been working out twice weekly. Twenty minutes of man-makers alternating with Turkish get-ups, followed by 15 minutes of high intensity intervals on the stationary bike. So 70 minutes a week. Click for details.
I re-tested my fitness today and compared with my numbers of July and August:
- weight: no change (170 lb or 77.3 kg)
- maximum consecutive push-ups: 36 before, 28 after
- maximum consecutive pull-ups: 9 before, 8 after
- maximum consecutive sit-ups: 34 before, 39 after
- time for one-mile walk/run: 9 minutes and 30 seconds in August, down to 8 minutes and 30 seconds now
- vertical jump (highest point above ground I can jump and touch): 276 cm in July, 277 cm now
- toe touch (wearing shoes, stand and lock knees, bend over at waist to touch toes: 22 cm in July, 20 cm now
It’s not fun. I’m glad it’s over. It’s harder than Experiment No. 3. The program significantly improved my 1-mile run time, but I did just as well with the more enjoyable Hillfit plus treadmill intervals (Experiment No. 2). Total work-out time per week is about the same for all three programs.
I’m disappointed in my big drop in total push-ups. The increase in sit-up performance is cold comfort.
I’m enjoying the intervals on the bike more than the treadmill, and they’re probably easier on my lower limbs.
Although I can’t see myself doing this regimen long-term, I can imagine going back to it periodically just to mix things up, to avoid boredom.
Working harder doesn’t necessarily mean you’ll get better results. Work smarter, not harder.