Wednesday, June 17, 2015

Alex's Night Walk Update - Rucksacks With 75 lbs.



Song:  Under The Bridge

Group:  Red Hot Chili Peppers


On this night...
we put in the last contents of our third 50 lb. bag of sand into our rucksacks.

This brings the total weight in our rucksacks to 75 lbs. each (34 kilos).

I also bought a shelf for my room which is strong enough to hold both rucksacks.

I did this to ease the difficulty of putting on, and taking off, our rucksacks.

This will eliminate the possibility of shoulder strain once the rucks start to really get heavy.




As you can see...
the shelf is just high enough so we may simply back up to the rucks...
slip them on, cinch the straps...
and then walk out the front door
(with, of course, the process reversed when we return).




Alex was doing some final adjustments to his rucksack as we started our walk.

As we will be adding weight more rapidly for the next couple of months...
I cut back the distance walked, to half the norm (from 2 miles...to 1 mile).

Once we reach 100 lbs. (45 Kilos) of sand in each of our rucksacks
(we should be at 100 lbs. in a couple of months)...
we will then gradually increase the distance walked each time...
until we, once again, reach the apex of the hill...our turnaround point
(The last half of the walk consists of a long and sizable hill).


Should we try to rapidly increase the weight and keep the full distance...
I fear we will over stress ourselves...and not recover quickly enough.

We must first toughen our tendons and ligaments with the shorter walks...
before allowing ourselves to really stress our bodies on a longer...
and far more strenuous, walk up the hill.

We will stay at 100 lbs. until we can reach the apex of the hill...
whereupon we will then drop back to the quarter way point
and then go back to rapidly adding weight 
until we have added an additional 25 lbs to each ruck
(every time we empty a 50 lb. bag of sand)...
and we will then slowly add distance until the apex of the hill
is once again reached.

This cycle will continue for as long as we can.

Our intermediate goal is 200 lbs. of sand per rucksack...
however, I don't think there will be either room enough in the rucks...
or that the rucks will be strong enough for too much more weight.

I will have to buy either larger and more rugged rucksacks...
or devise a way to carry heavier weights on our walks.

I was thinking of adding weight lifting plates to the rucks...
but then again...I will have to find more rugged rucks for anything over 150 - 200 lbs.


During our last walk...
for the first time...
Alex started to really feel the weight.

He was relying on his youth and vigor before...
and he got away with walking inefficiently.

As I have the advantage of an efficient walk with heavy weights on my back
(I had to learn this in the Army, and the training stayed with me)...
and as I have become more conditioned...
my efficiency makes the walks relatively easy now.

Alex is making the classic mistake of taking too large of a stride as he walks.

I had explained to him that by merely shortening the stride...
it is like being in low gear.

You also simply lean forward and make the walk a controlled falling forward of the body
(going up hill...you also allow your body to rock, and roll...
towards the lead leg as you walk.
This is, in essence, placing the walk into super low gear).

Oh well...
pain is a great teacher  :)

He will learn.

However...
I am not being cocky.

I know that once we start going up the hill once more...
I am going to suffer tremendously  :)

Once Alex learns efficient walking...
his conditioning will grow far more rapidly than will mine.

I shall, once again, become the weak link

(although, my feet no longer become sore...
not only because my ligaments have toughened...
but because I had bought better shoes).


Walking with heavy weights for distance...
THIS is true core training.

However...
the effects won't really become profound until you get 
to at least your own body weight on your back
for a couple of miles of walking.

You are using all of the largest muscles of the body...
in coordination with all of the stabilizing muscles...
in the correct sequence, timing, and intensity.

This is the essence of core training.

If you add a large hill with heavier than body weight on your back...
the cardiovascular training effect goes through the roof.


I know some must be worried about the growth plates
of a child getting compressed...
resulting in stunted growth.

Not so with heavy weight walking.

Firstly...
you must realize that walking with heavy weights
is a far more gentle exercise on the growth plates than is that of jogging
(especially for larger bodies).

With each strike of the foot in jogging...
there is a direct force on the growth plates which is equal to 2-3 times the body weight
(unless one may run with the efficiency of an ultra marathoner).

In Gymnastics...
it is far higher
(unless they are on rebound floors).


Secondly...
when walking with heavy weights...
the walk is more of a glide...
as the stride must be greatly shortened...
and the body mechanics are forced to become efficient.


Thirdly...
deep restorative sleep is when growth hormone is released in its highest amounts.

Heavy exercise depletes stress, and in doing so, induces deep relaxation
(especially when done 1 - 2 hours before bed...and after a hot shower).
This is a necessary component to achieving deep restorative sleep.

Not getting enough deep restorative sleep...
or a lack of a highly nutritious diet, will stunt a child's growth
(however, you must realize that the number one cause of a short statured child...
is genetics  :)

Growth plate damage usually only occurs as a result of a traumatic injury...
such as a bad bone break at the growth plate.

---------

I must apologize ahead of time...
I get a little too dramatic when I am emotional about something  :)

So...
here it is...
a little poem I had penned for this article:


'Strong of Body...Strong of Mind'


Strong of body...strong of mind...living life well...
 are all intertwined.

It is only through the route of purposeful and controlled pain...
that the route to the true depth of the beauty of life may be gained.

For it is only through the purposeful striding through the gates of hell
that one may one stride through the gates of heaven...
to sit among the gods on clouds abounding...
and to truly experience the magical pleasures within.

                                                                                      ------ Shiroi Tora


Now...
this is more than merely a poorly penned poem.

It contains information of the psychological and physiological effects of exercise...
and of what it unlocks in the human body and mind.


I will need to expand on this...
for unless you are familiar with intense and prolonged exercise
of all of the largest muscles of the body at the same time...
you will have no true understanding of the poem.

--------

'Strong of body...strong of mind...living life well...
 are all intertwined.

It is only through the route of purposeful and controlled pain...
that the route to the true depth of the beauty of life may be gained.'

--------

Explanation:

Through the training one goes through to achieve a strong body...
the mind (the will) becomes far stronger.

Along with heightened physical capabilities...
come heightened intellectual and emotional capabilities.

This is physiological.

Heightened stressors on the body...
so long as they do not overwhelm the adaptive capabilities of the system...
result in supercompensation of said system.

Intense and prolonged exercise of the whole body 
effects a general hormonal and neuro-chemical response.

When the body is made to feel threatened with possible extinction...
a general alarm is sounded...
and all manner of hormones and neuro-chemicals are released...
all aimed at, not only reestablishing situational stability...
but a new general heightened capability.

The body has to have two things in order to thrive...
the physical capability...and the will to survive.

Supercompensation assures that, not only the body
will become stronger from a full recovery from stressors
as a result of the hormonal response...
the natural opiates of the body alleviate pain...
and greatly increase the pleasure received through all of the senses.
It also resets the threshold of pain higher...
and the threshold of pleasure lower.

All sentient beings are driven by but two basic drives...
the pursuit of pleasure...
and the aversion to pain.

Increase the pleasure...
and decrease the pain...
you increase the behavior.

This is psychological.

(not due to intelligent design...
but as only those who had supercompensated enough in the past...
survived arduous conditions...
and who were also willing to push themselves to explore and conquer... 
 had lived to pass on their genes).


---------


'For it is only through the purposeful striding through the gates of hell
that one may one stride through the gates of heaven...
to sit among the gods on clouds abounding...
and to truly experience the magical pleasures within.'


----------


Explanation:


By controlling the intensity, the duration...
and the frequency of the stressors through exercise...
you may control the body's response and recovery...
and so, assure supercompensation.

With supercompensation...
and the resulting greater hormonal and neuro-chemical output...
comes a far, far, greater sense of general well-being.

Everything...
absolutely everything...
is felt to a much higher degree of pleasure...
and past highly enjoyable experiences are relived in great detail.

Colors, sounds (especially music), smells, taste, and touch...
are all felt to the bone, and take on whole new meanings.

The very air itself...
 tastes and feels delicious.

A particular song may be played hundreds of times in a row
without you tiring of it because of the whole gamut of sensations it arouses
(if even only through the mp3 of the mind).

You are on an inner journey of the mind...
and all the sensations of which, are felt throughout the body.


Again...
this is only achieved with intense enough whole body exercise...
done for a long enough duration...
and the effects of which...
last for days.

Your body feels light...
as if you were walking on clouds.

You feel as if you were a god...
immortal, and indestructible.

Everything in life takes on a crystal clarity...
your body becomes devoid of all stress...
and your mind is filled with a deep love of life.

A beautiful sunset becomes a symphony of sensations...
as necessary as food...
and as delicious as a gourmet feast.

All of life is filled with hope...
 as you know this is something which is entirely under your control...
 something which can never be taken away...
and is always yours to receive on demand.


The key to the intensity and duration of the whole body exercise
is also one which self adapts to ensure
you do enough, without doing too much.

Exercise to the point of nausea...
and then, and only then...
back off just to the point where the nausea subsides.

This is exercising in the zone.

Continue for 45 minutes to 1 hour.

So far as frequency...
when the feeling of super well-being subsides...
and you also feel full of energy and have the absence of any residual pain or malaise...
the body has completed the supercompensation process...
and it is then time for another beautiful walk into hell  :)


My next article on our night walks will be when we reach 100 lbs. per ruck.

I am very much looking forward to this milestone.











4 comments:

  1. 75 lbs is quite a milestone. Congrats to you both!

    ReplyDelete
  2. Actually...a few days afterwards I felt something...I think I had strained something :)

    ReplyDelete
  3. I don't know if you are interested, but I am an autistic and twice exceptional blogger. (I cannot carry 50 lb rucksacks, though.)

    ReplyDelete
  4. Welcome. It is good to have you comment. I will visit your blog. It should prove to be interesting.

    ReplyDelete

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