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sporadic fitness all day long (grazing) VS. daily "all-at-once" workout

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  • sporadic fitness all day long (grazing) VS. daily "all-at-once" workout

    I know someone who is trying to workout throughout the entire day.
    10 pushups here, 10 pullups there.

    Over the course of an entire day, this will translate to 100's of reps per day.
    This is a lot more than you'd ever do in a single traditional workout.

    Has there been research on this type of fitness?

    All I ever saw was this recent one relating to heart disease and multiple 10 mins workouts
    The 10-Minute Workout, Times Three
    The 10-Minute Workout, Times Three - NYTimes.com

  • #2
    I know someone who is trying to workout throughout the entire day.
    10 pushups here, 10 pullups there.
    I would take this approach every time rather than do 1 hr in the gym but sit on my arse for the rest of the day.

    I'm sure they covered this topic in the BBC Horizon doc "The Truth About Exercise" that was shown a few months ago. BBC Two - Horizon, 2011-2012, The Truth About Exercise
    IIRC they equipped 3 people with sensors to monitor their activity level (in terms of steps taken). One was a waitress, one was a business-guy who went to the gym every day, can't remember who the third was. Naturally the waitress, who was on her feet all day, had the highest overall activity level.

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    • #3
      Spreading your reps throughout the day can be very effective, especially for bodyweight training. Do a google search for "Greasing The Groove" and you will find lots of info on this training method.
      "In theory, theory and practice are the same. In practice, they couldn't be more different."

      "You can have anything you want, but you can't have everything you want."

      My blog: http://www.AlKavadlo.com

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      • #4
        I can't state a source, but I have heard it is beneficial.

        I havent for awhile, but I had a little routine after I went to the bathroom, it was the one place I was alone and could take a few minutes for myself. I was drinking lots of water, so I was able to get numerous little sets in

        I did a set of squats, calf raises, wall push-ups. I should start doing that again.
        65lbs gone and counting!!

        Fat 2 Fit - One Woman's Journey

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        • #5
          I do 10 pushups as fast as I can on the hour every hour at work. I keep track on my whiteboard and usually by the end of the day I've got anywhere from 60-90 pushups.

          I never considered that the pushups could be beneficial from a fitness standpoint; I just do them to stay awake. 10 pushups fast is like a shot of espresso. When you work in a windowless office for The Man, you gotta do something to keep yourself from going insane.

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          • #6
            If you think about it this way, it does make sense: Grok would have been moving around all day, sporadically hunting or lifting heavy things or practicing hunting techniques or climbing or wrestling...I tend to do skill practice for different things throughout the day. Handstands, levers, planche pushups, wall climbs, kip-ups, clutch flags, tree climbing, etc. I do a full workout for anywhere from 20 minutes to an hour 5 days a week though.
            Josh Vernier, CPT

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            "The question isn't who is going to let me; it's who is going to stop me."

            -Ayn Rand

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            • #7
              Originally posted by heatseeker View Post
              I do 10 pushups as fast as I can on the hour every hour at work. I keep track on my whiteboard and usually by the end of the day I've got anywhere from 60-90 pushups.

              I never considered that the pushups could be beneficial from a fitness standpoint; I just do them to stay awake. 10 pushups fast is like a shot of espresso. When you work in a windowless office for The Man, you gotta do something to keep yourself from going insane.
              I wish I had a windowless office, I would totally do this. Unfortunately by office is mainly glass with blinders I cannot keep shut. Clients/colleagues will think I have gone off the wall if I just dropped and starting doing pushups..sigh.

              I was actually thinking about this method but for walking. I am allowed to go for short walks whenever I want to "think", so I was thinking if I go for like 4 "10 minutes" walk during the day, if that is as beneficial or more or less beneficial than doing a 40 minute walk at once.

              I would like to figure out a way to incorporate a strength training routine though, maybe calf raises and squats in the bathroom.

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              • #8
                Originally posted by OnlyBodyWeight View Post

                Over the course of an entire day, this will translate to 100's of reps per day.
                This is a lot more than you'd ever do in a single traditional workout.
                When I do body workouts I do 300-350 in half an hour.


                Anyway. I had a pull up bar in my door way and every time i got up i would do like 5 or so. never to failure. I think it helped.

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                • #9
                  I work up 3 flights of stairs, so I to go up and down them several times a day. I try to lock myself in the ground look toilet a couple of times a day and do about 10. Squats and 10 wall push ups. I also go for a walk most lunch hrs.
                  The Building Managers always laugh when I walk past as they know I like to wander.
                  My excuse it is good for my health and improves my productivity.

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                  • #10
                    I see the point of this type of 'greasing the groove' working out, gets you used to the movement, and it's probably really good for maintaing a fitness level.
                    But if you want to increase total amount of say, pull-ups, is it better to go to failure 2 or 3 times with a short rest of say 2 mins between sets, then rest a couple of days to let the muscles rebuild stonger, then either go back to 'greasing the grove' till it's been a week and repeat the max reps to failure, or just do another max reps till failure as soon as the soreness has gone?

                    I have found that if I just knock out a couple of pull-ups here and there through the day I never really get sore the next day and I'm not convinced my strenght is improving unless I'm getting some DOMS to show I've worked hard enought to need to get stronger (rather sore in my abs, pecks and biceps today )
                    You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

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                    • #11
                      This is one of the ways Tom hardy trained for the film 'warrior'

                      He did a workout consisting of:

                      Pressups 10-7-5-3
                      10 normal - 7 diamond - 5 wide - 3 on knuckles

                      Db raise (from next to his sides to above his head, same rep system)

                      I think he also may have done this for Pullups and squats (using same technique as he did with pressups).

                      He apparently did this about 4x during the day in order to bulk up/get fit for the role.

                      Iv been thinking about doing it but alternating exercises on different days eg 180 degree raises for swings....squats for lunges etc.

                      You can find his routine (part of it) in a google search.

                      This sort of training makes a lot of sense. Firstly like was said, this style of work would make Grok proud. ALSO if you think about it this daily low impact training potentially done multiple times a day is exactly what is done by gymnasts (who have phenomenal builds), cyclists (who have amazing legs) as well as people like surfers who dont look too bad for their daily workouts.

                      Richard
                      Last edited by Richardmac; 08-05-2012, 08:20 AM.
                      It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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                      • #12
                        +1 basically to all replies

                        Just to add: For the guys/gals looking for ways to exercise during the workday and don't have private space - you actually have it, it's called bathroom/toilet. I'm joking that about half of my fitness efforts take place in the office bathroom during the workday. The cliche questions I get asked are what do I do at the gym

                        Personally, I'm using Convict Conditioning for the exercises, with a personalized routine of daily workouts. As you can see from my Twitter photos in my sig, at least the visual benefits on the body are pretty good...
                        Me@twitter

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                        • #13
                          Originally posted by trippplez View Post
                          +1 basically to all replies

                          Just to add: For the guys/gals looking for ways to exercise during the workday and don't have private space - you actually have it, it's called bathroom/toilet. I'm joking that about half of my fitness efforts take place in the office bathroom during the workday. The cliche questions I get asked are what do I do at the gym

                          Personally, I'm using Convict Conditioning for the exercises, with a personalized routine of daily workouts. As you can see from my Twitter photos in my sig, at least the visual benefits on the body are pretty good...
                          it looks like you have 0% muscle tho.

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                          • #14
                            I've been thinking about this sort of thing since I began to build fitness and lose weight a few months ago.

                            Over the years, I tried the train to failure and wait a few days to recover approach, but the few days saw me finding excuses to avoid killing myself and I would always stop exercising.

                            This time, I did measured numbers of moderate exercises each day, often several times a day. It eventually provided substantial gains in muscle and fitness, along with one important factor... I got into the habit of exercising. Now, I do some workout every day, rotating through pushups, pullups, planks and moderate aerobic work on a bike, along with the normal routine of stairs and walking my job requires. It's something I look forward to and enjoy. I even try to sneak some extra reps in the office.

                            I may never be an elite athlete or body builder, but slow and steady has made a significant change in my life. We all need to find what works for us.

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                            • #15
                              I've recently started doing this. There's so many moments during the day that you can throw in a couple of strength bearing exercises. As I wait for my coffee to boil I stand on one leg and lift the other leg as high as it can go without bending my standing knee (great exercise for the glutes and thighs). As I take a shower or brush my teeth, I do a couple of squats. I'm definitely seeing a quick improvement.

                              I agree with Tribal Rob that it's good to go to failure every now and again, but for overall health I don't think you can beat small bursts of consistent exercise.
                              "I think the basic anti-aging diet is also the best diet for prevention and treatment of diabetes, scleroderma, and the various "connective tissue diseases." This would emphasize high protein, low unsaturated fats, low iron, and high antioxidant consumption, with a moderate or low starch consumption.

                              In practice, this means that a major part of the diet should be milk, cheese, eggs, shellfish, fruits and coconut oil, with vitamin E and salt as the safest supplements."

                              - Ray Peat

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