TechGenix FitITproNews

Vol. 01, #04 - October 04, 2017 - Issue #0004

FitITproNews: Sit stand sleep

  • Editors Corner
    • From the Mailbag
    • Sitting
    • Standing
    • Sleeping
    • Today's workout
    • Send us your feedback!
  • Quick links
    • Products and services we think you shouldn't be without!
  • Exercise tip of the week
    • Brace your core when doing resistance training from a standing position
  • Nutritional tip of the week
    • Lose weight by having your cake and eating it too
  • Fun stuff
    • How Astronauts Exercise in Space
    • CSA Presents: The Hadfield Shake - Exercise on the ISS
    • How Do You Work Out Without Gravity?
    • Space Station Astronaut Demonstrates the COLBERT Treadmill
  • Product of the Week
    • Protect physical, AWS, and Azure workloads, plus Microsoft Office 365
  • About FitITproNews
    • Editorial Team
    • Disclaimer
    • More Information

Protect physical, AWS, and Azure workloads, plus Microsoft Office 365

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Editor's Corner

In this week's issue of FitITproNews we look at the three basic postures IT pros like us spend most of our life in, namely sitting, standing, and sleeping. Do you spend too much time sitting in front of a computer? Are you getting enough sleep? Are some exercises better performed standing up? Read on and hear Your Editor's take on these subjects, and be sure to read our Tips and other stuff too!

If we had to choose between sitting, standing, and sleeping, most of us would probably choose sleeping. I know Dilbert would probably choose that way:

http://dilbert.com/strip/2015-09-05


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. 

Subscriber preferences: As a WServerNews subscriber we're sure you'll enjoy reading FitITproNews each week as much as you enjoy reading WServerNews. But if you'd rather not receive FitITproNews any more, just go to the bottom of this issue and click Update Newsletter Preferences to change your subscription preferences. And by the way we also have two other TechGenix newsletters you can subscribe to: our Weekly IT Update and Spotlight Articles. Why not subscribe to all of them today?

Ask Our Readers: Need help or advice concerning fitness, weightloss, exercising or nutrition? Why not tap into the huge collective expertise of our IT pro readership from all around the world! Send your questions to us today by emailing us at [email protected]

From the Mailbag

I appreciated receiving the following email from Chuck Timon one of the readers of both our WServerNews and FitITproNews newsletters:

Hey Mitch, first, congratulations on your new FitITProNews newsletter. Really good stuff there. But this guy:

Image

I could be wrong, but I think I remember him from a 1980's Sci-Fi movie but I cannot recall the name of it right now. I do seem to remember some desert scenes though...

Chuck of course is referring to the movie Dune (1984) which was based on the 1965 science fiction novel by Frank Herbert and which became so popular that Herbert wrote five sequels in the years that followed. While I enjoyed Herbert's original novel, the movie failed to grab me the way the novel did. Too bad Ridley Scott wasn't able to bring his own vision to completion for making a movie about the book. But yes, I guess I do look like I'm ready to start off on my quest across the deserts of Arrakis in search of "melange" and ready for doing battle with giant sandworms…lol

On another note I wanted to share the following story from Howard in Brazil who explains in practical terms the value of "functional" (i.e. useful for some purpose) fitness activities like raking your yard or hanging out the laundry to dry:

City folks do not have the same advantages and opportunities for exercise as those who live out in the suburbs and country side. We take care of my wife's mother, now 100 years old. She is not self-sufficient and it takes two people to help her in basic activities (use your imagination). One of our maids suddenly said she was sick and took herself to the hospital (yea, right) and never returned, so we are one person short. This means we do not get out of the house to go to a neighborhood gym that we like to visit three times a week. Without an extra helper in the house, my wife started to do all our laundry. We only have a washer machine, so there's also great exercise in lifting the clothes to the line to dry and ironing with a steam iron.

I have my office behind the house where I test apps online and repair computers brought over by long time clients. Yesterday I cut down two very tall palm trees with a hatchet and machete (wear gloves next time, please). They were hitting our DSL line coming in from the street to the house. Took out the garden rake and broom and cleared the property of fallen cashew fruit (very messy) and leaves. I bagged everything in large garden plastic bags for trash pickup, they come in the evenings three days a week. I have considered climbing up our lone coconut palm and trimming the branches and pulling down the nuts, but I'll get our regular guy, Zack and his son. They help me three times a year trimming the trees.

My wife complains about her legs, but it's getting easier. I feel totally 'out of wack' the day after my splurges, but they are also getting easier. I just have to make sure I am dressed correctly, protect my hands, get a new sharpening stone and bring plenty of water. We are still looking for another day care worker to help out, but until then, we do a lot more work, we feel and look better (in our 60s) and actually saving money.

Howard's story is one we can all learn something from, namely to stay active no matter what your age. The benefits of simple physical activities that are part of everyday life become even more important as we grow older.

And now on to the main topic(s) of this week's newsletter…


Sitting

Last week someone pointed me to the following interesting article in a UK newspaper called The Telegraph:

People spend more time sitting on the toilet each week than exercising, study finds

http://www.telegraph.co.uk/news/2017/09/24/people-spend-time-sitting-toilet-week-exercising-study-finds/

You don't have to ask where I was when I was reading this article ;-)

The point of course is that in our modern world of office cubicles, automobiles, and living room couches, many (and probably most) of us spend way too much time sitting. I dealt with this previously in some detail in Issue #2 of this newsletter in an Exercise Tip of the Week that I mischievously titled Harnessing the brain-bum connection, so I won't go into it further here but simply say this: get up out of that chair and start moving around!

But what if you can't get out of your chair that often because you've just got so very much work you need to do? In that case the answer might be to try using a sit-stand desk. I wrote an article on the TechGenix website about these recently titled No butts about it: Is a sit-stand desk the answer for daylong computing? which you can read here:

http://techgenix.com/sit-stand-desk/

If any of our newsletter readers have tried one of these desks I'd be interested in hearing about your opinion of them. Email me at [email protected]

OK, that's enough sitting for now. It's time to talk about standing.

Standing

From my own experience backache generally doesn't come from standing up too much, it comes from not exercising your torso musculature and not wearing proper footwear. By torso musculature I mean your chest muscles, back muscles, and abdominal muscles or core. Why exercise your back muscles? To make your back strong, obviously. OK but why also exercise your chest e.g. pectorals? Because your upper back and chest muscles are antagonists:

http://healthyliving.azcentral.com/muscles-known-antagonists-3494.html

If you strengthen the trapezius and rhomboid muscles in your upper back but don't strengthen your pecs, you're creating a muscular imbalance that can lead to poor posture and resulting pain, especially when standing. The same goes for exercising your pecs while ignoring your back. I've personally found that workouts involving my back muscles have actually helped improve my bench strength, and the stronger my back the more pushups I can perform. A similar antagonistic relationship exists between your core (abs) and lower back, which is why whenever I do deadlifts for example I also make sure to do some ab work too.

There's also some value in performing upper body exercises like overhead presses and lateral raises while standing instead of sitting. That's because when you're doing exercises with dumbbells or other weights while standing up you're also strengthening your core in addition to the upper body muscles being targeted by the exercises. There's a danger here however--see my Exercise Tip of the Week below for more concerning this.

Let's move on now to sleeping.

Sleeping

The problem is simple: most of us just don't get enough sleep nowadays. Not getting enough sleep can have lots of negative consequences including depression, anxiety, weight gain, and loss of sex drive. Much of this is linked to the hormonal changes induced in our bodies as a result of lack of sleep. These changes can include lower testosterone levels, higher cortisol levels, poor blood sugar control, and so on.

Getting enough sleep is also critical for putting on muscle. That's because exercise doesn't actually build muscle; it just creates conditions whereby muscles are able to grow--provided you eat and sleep enough afterwards. In other words, it's the recovery phase when muscle protein actually gets created in the muscles you've exercised, and an important part of recovery is getting enough sleep. Here are a few articles to read on this subject:

http://www.fitnessrxformen.com/health/studies-health/boost-testosterone-levels-with-sleep/

http://www.fitnessrxwomen.com/life-health/sleep-supports-weight-loss/

http://www.fitnessrxformen.com/health/sleep-necessary-for-recovery-and-restoration/

What's the solution to the sleep deficit that many (or most) of us experience? Simple: go to bed early. When I turned 50 one of the changes I made to my life was to start being a morning person instead of a night person. So instead of going to bed around 11 pm or later and then waking up groggy at 6:30 am, I began getting ready for bed around 9 or 9:30 pm instead. Naturally this put a bit of a dent in my social life, but what happened was I started waking up refreshed around 5 am and found I actually enjoyed the quiet, productive morning hours a lot more than hanging out late. Fortunately, Ingrid felt the same way I did, so now if anyone wants to meet with us we ask if we can do breakfast instead of supper. This doesn't mean that we never go out evenings or get to bed late, it just means our lifestyle is basically that of the morning dove not the night hawk. There's a pun there, somewhere…

So anyways, I'm now a morning person. Today for example I got up at 5 am, and after my wakeup drink and banana and replying to a couple of emails I was ready for my morning workout. See the Today's Workout section below for what I did this morning.

How about you? Email me at [email protected]

Today's workout

Today I focused on my arms, and as usual with more focus on my triceps (16 sets) than biceps (8 sets). I did four exercises for triceps with each exercise repeated four times to really work my muscles well. Similar with biceps.

The equipment I used was dumbbells, anchored exercise bands, and a study oak chair for doing dips. I hadn't done dips for some time and they felt great--I browsed an old issue of Muscular Development magazine while warming up for 10 minutes on my exercise bike and one of the articles I read mentioned dips and I thought, Aha, gotta do some of those today!

I also did four sets of deadlifts just to get my whole body fully worked.

Total time for my workout was 55 minutes which is my sweet spot for resistance training workouts.

Got a workout? Have you developed a workout that you enjoy doing and feel has been contributing to your health and which you'd like to share with our readers? Email us at [email protected]


Send us your feedback!

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

Quick links

Products and services we think you shouldn't be without!

GOT ANY exercise equipment, nutritional supplements, personal training services, fitness websites, or anything else you would like to recommend for our readers? Or for that matter do you have any IT products or services you would like to promote or recommend? After all, our target audience here is mostly IT pros! Email us at [email protected]

Veeam is happy to provide you with a study guide for Microsoft Certification Exam 74-409. The guide will take you through the exam objectives, helping you to prepare for and pass the examination.

http://www.wservernews.com/go/parkob7z/

PowerBlock urethane adjustable dumbbells let you easily change the weight you lift as you grow stronger:

http://www.powerblock.com/prod_homeuse_u33stage1.php

Get perfectly smooth supplement shakes at the touch of a button with PROMiXX shaker cups:

https://www.promixx.com/

Have trouble sleeping because of background noise? Try using White Noise CDs and MP3s:

http://whitenoisecds.com/

Exercise tip of the week

Brace your core when doing resistance training from a standing position

When you try doing upper body dumbbell exercises while standing, be sure to brace your core as you perform them. You won't be able to lift as much weight as when you're sitting, but bracing your core muscles will help you lift more by giving you greater stability, and it will also protect your core muscles from becoming strained. Below are some articles and threads about bracing core muscles that may be of some help in this regard, but please note that some of them offer different kinds of advice on the subject:

https://breakingmuscle.com/fitness/how-to-brace-and-breathe-properly-for-weightlifting

http://www.yourtrainerpaige.com/2014/06/5-ways-to-truly-brace-your-core/

https://www.t-nation.com/training/freakish-strength-with-proper-core-training

http://www.pelvicfloorfirst.org.au/pages/the-abdominal-brace.html

https://rebellion.nerdfitness.com/index.php?/topic/45364-how-to-brace-your-core-correctly/

http://www.juliewiebept.com/pelvic-floor/brace-your-core/

My own take on bracing the core is simply to be mindful or strongly aware of my core muscles as I exercise, that is, to make sure I can feel them and am thinking about them as I lift dumbbells over my head or swing a kettlebell around or whatever.


Nutritional tip of the week

Lose weight by having your cake and eating it too

Long-term dieting by caloric restriction can be counterproductive. A recent study suggests that it may help if you take a couple of week's break from your diet if you want to make more progress with your weightloss:

http://www.ajc.com/news/world/want-lose-more-weight-ditch-your-diet-for-couple-weeks-study-suggests/VTPeCCALbDTGTJFTKQWa8N/

The same goes for building muscle--you can eat clean forever and eventually hit a wall on how strong you can become. Having a weekly pigfest or "cheat meal" can recharge your hormones and get your muscle protein building again:

http://www.mensfitness.com/weight-loss/burn-fat-fast/how-have-optimal-cheat-day

My favorite cheat meal is carrot cake but I have to stay away from it because I find it too addictive, so my second favorite (pasta) is what I usually go for instead. What's your cheat day treat? Email me at [email protected]

Got tips? Do you have any exercise or nutritional tips you'd like to share with other IT pros who are trying to lose weight and get more fit? Email us at [email protected]

Fun stuff

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How do astronauts exercise? Let's find out!

How Astronauts Exercise in Space

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

CSA Presents: The Hadfield Shake - Exercise on the ISS

https://www.youtube.com/watch?v=Wam7poPzG1w

How Do You Work Out Without Gravity?

https://www.youtube.com/watch?v=bttJHneFd1o

Space Station Astronaut Demonstrates the COLBERT Treadmill

https://www.youtube.com/watch?v=mcYw05FnN20

Product of the Week

Protect physical, AWS, and Azure workloads, plus Microsoft Office 365

 Image

Get significantly more protection from Veeam — for FREE and without limitations for six months with Veeam Agent for Microsoft Windows, Veeam Agent for Linux, Veeam Backup for Microsoft Office 365. For a limited-time only, 100% FREE — no additional purchase required and no strings attached!

Register now.

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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