Can Someone Please Define This For Me??

sensei8 · KF Sensei

Having visited my new Cardiologist, Dr. Darwin Childs, earlier this week, so that a plan can be formulated on how we should address the unceremonious return of my Afib (Atrial fibrillation), this past June 2017.

Dr. Childs etched out a careful and orchestrated formula to attack, some 30 minutes later, a plan was put into motion.

*Increased my Metoprolol ER from 25mg to 50mg
*Install an Holster Monitor for 24 hours [Which I got today, Friday, October 6, 2017, at 3pm central time, in which I'm wearing as I type this post.]
*Follow-up on November 13, 2017 to discuss my options (Live with Afib for the rest of my life with medication...Have another Cardiac Inversion...Have a Atrial Fibrillation Ablation)

Sounds good to me!! Whatever we do, I just want to lower the risk of a stroke to the most minimum to zero!! Yeah, I'm scared!!

So, I asked Dr. Childs a quite pointed question...

"What should I do and/or not do as far as the gym or the dojo or exercise in general??" I asked, Dr. Childs.

...In which he gave me a very pointed answer...

He gave the same answer that every doctor has given me since October 4, 2016, when my Afib was first diagnosed in Houston, TX.

"Moderation is the key!!", says pointedly Dr. Childs..."Moderation"

This brings me to the question for my fellow KF members...

JUST WHAT THE HECK IS MODERATION BEYOND THE DICTIONARY DEFINITION??????

I don't know how to do moderation in the dojo or in the gym or in any exercise or what have you!!

I've not received the success that I've earned in the 53 years in the MA, specifically in Shindokan Saitou-ryu Karate-do and Kobudo by training in moderation!!

Moderation is alien to me, especially in the realm of the MA.

Moderation could walk right up to me and smack the living tar out of me and I wouldn't recognize that it was moderation that just tag and bagged me!!

1. the avoidance of excess or extremes, especially in one's behavior or political opinions: "he urged the police to show moderation"

synonyms: self-restraint, restraint, self-control, self-command, self-discipline, temperance, leniency, fairness

Yes, I know I should, no, I must obey Dr. Childs' advice, because if I don't, I could have a heart attack while at the dojo or the gym or wherever I might be while I'm engaged in some physical activities.

I'm no longer that 20 something year old person; I'll be 60 this October 18th 2017!!

What in the world is MODERATION????

_________________
**Proof is on the floor!!!

Spartacus Maximus · Black Belt

Your moderation will certainly differ from another person’s defenition. To put it as simply as possible would be this: use your own best judgement as to what and how much you are able to do at this point in your life. Experience should be the best measure of what constitutes moderation for you.

JR 137 · Black Belt

singularity6 · Pre-Black Belt

Ultimately, the issue here is that the use of the word "moderation" is very subjective (see my concluding statement.) I do have some personal guidelines that I like to follow, however.

When it comes to diet, I found Alton Brown's video to be very reasonable:

https://www.youtube.com/watch?v=gdK8YLfJHYk

Now exercise is a bit more complicated. I'd say exercising daily is a good thing, but we need to listen to our bodies. If I'm overly sore, really tired or ill, I take it easy, and I don't feel bad about it.

Since everyone is different, either due to genetic makeup, overall physical health, or due to some chronic conditions, moderation will vary! I might be able to drink 3 or 4 cups of coffee and feel fine, but someone else might suffer ill effects from just one cup.
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5th Geup Jidokwan Tae Kwon Do/Hap Ki Do

(Never officially tested in aikido, iaido or kendo)

bushido_man96 · KF Sensei

Moderation when it comes to exercise and training has more to do with what your body is capable of. My daughter is preparing to run a marathon, so running a 5K would be considered pretty moderate for her. For me, a 5K would probably put me in a wheel chair. Brisk walking for 20 minutes would be more moderate for me, at least in the cardiovascular realm.

When it comes to more intense exercise, like Martial Arts or weight training, its going to depend on what makes you really tired, and what makes you break a sweat and just feel kind of warmed up. My guess is that if you get to that warmed up feeling and maintain some time there, then you'd be looking at some moderation.

That's the best I think I can put it, so I hope that helps, Bob.
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Bulltahr · Brown Belt

In this case "Moderation" is legalise for a very broad and non-specific "don't over do it."
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"We don't have any money, so we will have to think" - Ernest Rutherford

bushido_man96 · KF Sensei

Alan Armstrong · Black Belt

Over tighten the strings on a guitar and they will break, not enough and they will be too loose to play.

The human body is a type of instrument, better to adjust it as needed, so as to play correctly for longer.

Finding the balance, as for the alternatives we are surrounded by excessive examples to avoid, or just be sensible when the temptation to over indulge, we just need a little moderation.

Nidan Melbourne · KF Sempai

Coming from the Health Industry in particular Prevention & Rehabilitation, i'd recommend that you request a referral to a specialist that works directly with exercise prescription.

I don't mean a Personal Trainer, but a Exercise Physiologist or similar field. As they are trained to deal specifically with those with medical conditions that need to be supervised and prescribed accordingly.

Moderation in the Exercise Science (& Exercise Physiology) world is a subjective thing, in particular to the goals and needs of each individual. [Note Reference below for context] Seeing people go well above the recommendations ie 450 mins/week of moderate exercise and 120 minutes of high intensity exercise can be dangerous over the long term if they aren't accustomed to it and have the appropriate skills to prevent overtraining. .

And we discuss what is appropriate with each client, and also actively work alongside your doctors to give you the best treatment. Especially if we do a graded stress test, which your cardiologist can supervise and oversee the ECG.

Normally we recommend 150 minutes/week of moderate activity. Which is an intensity that you are working hard but still are able to talk uninterupted.

Then additionally around 30 mins of high intensity exercise for at least 2-3 sessions per week. And these sessions you are unable to talk comfortably.

If I was based near you, i'd want to help you on your way to make sure you get the appropriate treatment. Considering I also have that understanding of what goes on in the life of being at the dojo.

sensei8 · KF Sensei

Great responses and advice from each of you, thus far; thank you!! I will absorb everything said with an open heart and mind.

I'm just trying to be me...to be real...not to show off, but to handle what I know I can handle because that warrior lives within me. This is just me, this is how I've rolled for most of my MA journey...and yes...I did say most of my MA journey. That's because I'm only human, and I've my flaws, and sometimes I run all over being burned out from time to time. But without my students, I've no reason to step on the floor these 53 years on the floor; my students are the exclamation point of my MA journey.

Here's what I did 6 days straight this week, and this is how I roll, because I don't know any difference, but for the time being, while Afib does its thing, I will do my thing irregardless.

Stretching/Warm up

15 minutes

CARDIO

StairMaster

22 minutes
Levels 1-10
Floors 60
Heart Rate 158
Calories 250

1 minute at Level 1
2 minutes at Level 2
1 minute at Level 3
2 minutes at Level 4
1 minute at Level 5
2 minutes at Level 6
1 minute at Level 7, 8, 9, and 10 (20 seconds each level)
REPEAT
2 minute cool down

TreadMill

25 minutes
Calories 180
Heart rate 126 // Max Heart rate 183

Minute breakdown:
At 25...2.0 Incline...2.0 speed
At 20...2.0 Incline...2.5 speed
At 15...2.0 Incline...3.0 speed
At 10...2.0 Incline...2.5 speed
At 5...2.0 Incline...2.0 speed
2 minute cool down at 2.0 Incline and 2.0 speed

Rowing

2000mm
10 minutes and 34 seconds
Calories 106
Heart Rate 162 // Max Heart Rate 179
Tension level #10
33 rows per minute

FREE WEIGHTS

Dumbells

25lbs
3 X 10 standing curls
3 X 10 bench kneeling pull ups
NO REST BETWEEN

Incline Pull Ups

3 X 10 w/ 10 second rest

Shoulder Shrug

90lbs
3 X 10 w/ 10 second rest

Long Pull

70lbs
3 X 10 w/ 10 second rest

Rope Pull Down...Triceps Pulls

60lbs
3 X 10 w/ 5 second rest
NO REST TRANSITIONING FROM PULL DOWN INTO TRICEPS PULL

Rope Pull Up Curls

3 X 10 w/ 5 second rest

Triceps Press

60lbs
3 X 10 w/ 10 second rest

Seated Biceps

45lbs
3 X 10 w/ 10 second rest

Leg Extension

100lbs
3 X 10 w/ 10 second rest

Air Squats

8 X 10 w/ 20 second rest

Pec Fly

50lbs
3 X 10 w/ 10 second rest

Seated Leg Press

Single Leg:
300lbs
3 X 10 w/ 10 second rest

Both Legs:

700lbs
3 X 10 w/ 10 second rest

Stretching/Cool Down

15 minutes

This is just an abbreviated workout. In Afib, I've got to give the Afib its respect. Out of Afib, well, I'll tear it up...for example, an hour and a half on the StairMaster, at Levels 7-10, is a walk in the park for me. 3...4...5...hours doing Kata or Kihon or Kumite or Bunkai or Tuite or whatever, is a walk in the park. And for me, it's necessary!!

Is this moderation?? If not, and if its wrong, then I don't want to be right because I don't know anything else. However, yes, there has to be an "However", because, while I train the way that I do, and I've done it with the rubber meets the road for along time, I must consider the following:

*My wife, Linda!!
*Our children, Nathan and Krystal!!

There's no reason, no matter how bad I might want to train like a locomotive, nor is there a season, that I have to die from a heart attack while I'm at the gym or dojo or wherever; it's not worth it and its not more important than my wife and children!!

I know one thing, I better learn moderation, and I better learn it now!!

_________________
**Proof is on the floor!!!

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