I have a goal of playing sports such as basketball which would require sustained and/or explosive running. Because of this and a desire to speed up my fat loss, I began jogging five times per week. To tease my nervous system (see point 7 here) and exercise-induced asthma, I began with a five-minute jog. I added 30 seconds each time I ran and built up to 23 minutes and 1.75 miles of distance. Three of the five days, I jog while wearing my weighted vest, and to avoid overtraining, I stopped doing High Intensity Interval Training rounds of mountain climbers, pushups, and dips. My heart rate stays over 160 the entire time. On three of the jogging days, I can go a little over a mile while wearing the vest.
I ended the month with two weeks without weighted exercise. In addition to recovering from elevated symptoms, I thought I’d use the holiday to see if my body felt better without intense exercise.
Interestingly, my nerve pain went down the first three days without lifting weights, but then it increased to around a 3-4 the longer I didn’t lift. I suspect this is because I didn’t get the pain-relieving endorphin release from the exercise. There certainly is a crucial balance to achieve between too much and too little physical exertion!
One last note about physical progress: I’ve been curious what my body fat percentage is, so I had a DEXA scan done. It came back with 22.4%, which seems right visually for my 5’9″ 162-pound frame. When I weighed over 242 pounds at the beginning of my health recovery story, I suspect the number could’ve been around 50% with how atrophied I was. Regardless, I still have a long way to go with changing my body composition. However, I have a plan that I’m confident will speed the process, which I’ll detail below.