TechGenix FitITproNews

Vol. 03, #12 - March 27, 2019 - Issue #0077

FitITproNews: Breathless & fitness fellowship

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Editor's Corner

Want to try an exercise that will totally leave you breathless? Read below to find out how your Editor recently added an old new exercise to his workout routine. Enjoy!

Cheers,

Mitch Tulloch, Senior Editor

FitITproNews.com

Disclaimer: I am not a certified fitness professional or nutritionist so take any suggestions made here "as is" with a grain of salt and a heaping supply of your own judgment. Please read our full disclaimer at the bottom of this newsletter. 

Fitness Tip

Breathless is an artistically done movie by Jean-Luc Godard about a thief who steals a car and murders a motorcycle policeman and then runs away to Italy with a young American journalism student. Personally I like Richard Gere's version of the movie better, mostly because of the portions of the soundtrack composed by Philip Glass and Brian Eno. 

Breathlessness resulting from exercising is also something worth trying to produce because it's an indication that you're pushing your body to the max. And to get maximum results for both muscular hypotrophy and cardiovascular improvement, going to the max in your workout can bring big gains. Unfortunately the body tends to adapt to recurrent stresses over time. As a result an exercise that left you breathless when you first tried it will probably feel relatively easy to perform a few weeks later. 

Because of this adaptation capability it's a good idea to introduce new exercises periodically to challenge your heart, lungs and muscles in new ways. And sometimes the best new exercise to try is an old one.

Recently an IT pro colleague suggested I try doing burpees as part of my circuit training workout. Now I haven't done a burpee since I was about 17 years old, and even back then when I was full of youthful energy I found them difficult to do, probably because I'm not very coordinated in the way I move my limbs 

*twitch*

*shrug*

Anyways, I thought I'd give my colleague's suggestion ago after these many years (make that decades) so I searched on YouTube and found a short YouTube video showing the proper way to perform burpees. The video also starts out with a simpler beginner's form of the exercise to help ease into doing the exercise, so being a bit more sensible now at my age than I was when I was 17 I decided to try the beginner's form of the burpee first. The video was created by Bowflex a company that makes home fitness equipment:

Burpees for Beginners: How to do a Burpee (YouTube)

https://www.youtube.com/watch?v=dZgVxmf6jkA

"That looks doable" I said to myself after watching the video. Since I'm on a run of Tabata Training right now (and it's helping me lose weight) I thought I'd add a set of beginner's burpees to my morning Tabata workout. This means I would do burpees for 20 seconds, rest for 10 seconds, and repeat the round eight times in total. 

"Ding" went the timer and off I went.

In the first round I managed 5 burpees before "Ding Ding" marked the rest interval.

In the second round I manage 5 more burpees, but I was starting to breathe heavily.

In the third round I managed only 4 burpees. I was slowing down and breathing heavily now.

In the fourth round…

I only made it half way through the fourth round before I had to quit doing burpees because my heart was pounding and I was running out of breath. Wow, I thought, I'm still not very fit, am I? But I completed my Tabata set by switching from burpees to bodyweight squats for rounds 5 to 8.

Then I sat down and took about 3 or 4 minutes to catch my breath.

I continued my Tabata workout with four more rounds of different exercises, and I felt really great afterwards, full of energy and ready for the day's challenges. But burpees are obviously still pretty challenging for me at given my age and current level of fitness, so I'm going to introduce them gradually into my program by doing them once a week.

And I think I'll do them as the last round of my Tabata workouts instead of at the start.

I may also try doing them next week with my hands on the second or third step of the stairs leading up from my basement. That way I won't have to drop all the way down to the ground, just partway down instead which should make them easier.

Moral of the story: Try new exercises when you need to challenge your body more, but introduce them gradually by doing variations that are easier than doing them the "correct" way.


Health Tip

As someone who has built a successful business developing technical content for IT pros, I'm a pretty self-motivated guy. While I've led teams of people on various projects, I generally prefer working on stuff I can do alone. That's also true for the way I try to keep fit.

Last week however I was hanging out with some IT pro colleagues and our conversation turned to the topic of staying fit. Several colleagues lamented that they felt they didn’t have the willpower or focus to get fit by themselves, so we talked about the idea of meeting together once a week to do some kind of workout and then have a healthy meal afterwards to discuss topics related to exercise and nutrition. And being fun-loving and full of ideas like IT pros generally are, we thought we'd try something like visit a different exercising venue each week to try out CrossFit, kickboxing, weightlifting, obstacle courses, BJJ, and so on. 

The difficulty of course is to find a time that's convenient for us to meet together. Two of us run our own businesses while the others work at 9-5 jobs, so it's either a weekday evening or a morning or afternoon on the weekend. I'm not sure we're going to make it happen, but it does sound like a good idea to get together sometimes with other IT pros who want to lose weight and become fit. 

Are any of our readers doing anything like this with other IT pros? Email me at [email protected]


The Toolbox

Free study guide for Microsoft 74-409 exam will take you through each of the exam objectives, helping you prepare for and pass the examination.

https://go.veeam.com/microsoft-certification-exam

MHDD is a popular freeware program for low-level HDD diagnostics:

http://hddguru.com/software/2005.10.02-MHDD/

Gargoyle is a free firmware upgrade for your wireless router that lets you monitor bandwidth, set quotas and throttles, block forbidden websites, and more:

https://www.gargoyle-router.com/

TestDisk can help you recover lost partitions and/or make non-booting disks bootable again:

http://www.cgsecurity.org/

 

Send us feedback

Got feedback about anything in this issue of FitITproNews? Email us at [email protected]

Product of the Week

Free Tool for Monitoring Exchange Server Status & Performance 

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SolarWinds® Exchange Monitor is a free tool that allows users to monitor Microsoft® Exchange™ Server 2013 and 2016. Get basic information about the server’s metrics, services, and database availability group (DAG) status. Add as many Exchange Servers as you wish. Simply click the “Add Server” button and fill IP address/domain name and credentials.

Download Free Tool

About FitITproNews

FitITproNews is the only weekly newsletter in the world that is entirely devoted to helping IT pros get fit, lose weight, and live happily ever after as they face the daily stresses and workload of being in the gristmill of the IT profession. FitITproNews is brought to you by TechGenix and is created each week by the same all-star editorial team that brings you WServerNews, the world's longest running IT pro newsletter focusing on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. Subscribe to FitITproNews today! And while you’re at it be sure to also subscribe to our other TechGenix newsletters such as our Weekly IT Update and Spotlight Articles!

Editorial Team

Mitch Tulloch is Senior Editor of FitITproNews and is a widely recognized expert on Windows Server and cloud technologies. He has written numerous articles and whitepapers and has authored or been series editor of more than 50 books for Microsoft Press. Mitch also successfully made the transition from being a typical "fat IT pro" to becoming fit by losing almost 50 lbs through a combination of resistance training, cardio exercises, and proper nutrition. Mitch's passion with FitITproNews is to help other IT pros do what he has been able to accomplish by sharing his personal story and lessons learned.

Ingrid Tulloch is Associate Editor of FitITproNews and was co-author of the Microsoft Encyclopedia of Networking from Microsoft Press. She is also Head of Research for our content development business and has co-developed university-level courses in Information Security Management for a Masters of Business Administration program. Ingrid is also committed to personal fitness and is a believer in clean eating and proper supplementation for optimal health and longevity.

Mitch and Ingrid are also the editors of WServerNews, a weekly newsletter from TechGenix that focuses on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. For more information about Mitch and Ingrid see their website.

Disclaimer

This newsletter is designed for informational purposes only and the health and fitness information presented in it are based solely upon the personal experience of its editors and of any guests or readers who contribute content to it. Nothing in this newsletter is intended to be or should be construed to be professional medical, fitness, or nutritional advice. Always consult a physician or other health care professional before starting an exercise or nutrition program to determine if it is appropriate for your personal needs. Do not follow any of the suggestions in this newsletter if your physician or other health care professional advises against doing so. If you are exercising or dieting or taking supplements and experience any dizziness, faintness, pain, or shortness of breath, you should stop immediately and seek medical help. The use of any information presented in this newsletter is solely at your own risk.

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