By Mike

Aha! You thought we weren’t actually doing the 100 Push-up Challenge, didn’t you? In fact, we just started week 3 last night. And boy was it hard!

As a review, the hundred push-up challenge is a 6-week-long training program that will get you to the point of doing 100 push-ups in a row.

Initial Test

In my initial test, I was able to do 25 straight push-ups.

Stacie, on the other hand, has never been one for push-ups. So in the initial test, Stacie eeked out 3 push-ups. I also “strongly urged” her to work on her form, but now, in Week 3, she has much better form. It’s all about practice and strengthening those support muscles.

Week 1

We decided to do our training on Mondays, Wednesdays and Fridays so that we can take the weekends off. It works out for us fairly well, except some days we’re doing push-ups at 11pm, just before bed (thanks to my graduate classes).

The training schedule for Week 1 didn’t seem too strenuous to me, nor for Stacie (although form was a problem initially, as mentioned). On the 5th sets, where I need to do at least 7, 10 or 15, depending on the day, I was able to push out 15, 17 and 15. On Day 3, I was exhausted from swimming all day with visiting family.

For Stacie, she decided to pace herself and just do the listed numbers. She didn’t quite catch on to why you need to push yourself on the last set until week 3, but I’ll talk about that soon.

Week 2

In Week 2, the numbers inched up a little, but they were still manageable. Again, I was able to push out a few more during the 5th set, but Stacie was just able to do the minimums. If you recall, her max during the initial test was just 3 push-ups, but if you look at the Week 2 Schedule, you’ll see the highest number for Level 1 as 6 push-ups on several days and several sets.

But she didn’t give up and didn’t fail to get through each set. Plus, her form was improving so that she was able to keep her head up higher (almost horizontal to the body). If you find your head down below your heart while doing a push-up, you have bad form. You can see proper form push-ups here, as well as alternative forms if you just can’t do the standard push-up.

On this past Saturday, I decided to test myself to see how many push-ups I could do on my off day. I was able to push out 32 straight push-ups, which is a 22% improvement. You can see the updated max number in the sidebar graph (currently over to the left of the screen).

Week 3

Oh boy, I guess I didn’t look ahead to see what we were in for in Week 3. I had to double-check the numbers to make sure they weren’t typos! Sure enough, though, I had to do sets of 25,17,17,15 and M25 (minimum 25). Ok, I think I can do that, and I did. I was even able to push out 27 on the last set (2 extra) to finish the night with 101 push-ups total.

But poor Stacie. I had no idea her training requirements would jump so much. She went into shock when I told her the numbers: sets of 15,12,12,10, and M15 (minimum 15). But she’s only done 6 at most! How can they more than double the minimum set?

But guess what…Stacie was able to do 15 in a row on her first set. That’s an 80% improvement over her initial number (3). And then she did 12, then 12 and then 10. But that last set killed her. She did 8, then quickly did 3, then 4. I guess it’ll count on this one, but now she knows what’s in store for her on Wednesday!

How about YOUR progress?

So how are you doing with the program? How about starting it today if you haven’t yet? If you can only do 1, then at least it’s a start. And if you can’t do any, try out the alternative push-up forms. I may sound belittling, but that’s just me being a guy. Perhaps you have wrist problems so you can only do knuckle push-ups, or wall push-ups. Anything counts as long as you’re consistent and you’re improving.

So give it a try and see if you can get to 100 push-ups in 6 weeks! And keep checking back for our own progress as well!

By Mike

How many push-ups can you do? Well, right now I can’t do 100, but I plan on trying! And I’ll keep you abreast of my progress through that nifty bar graph on the sidebar.

At HundredPushUps.com, you’ll find an initial test and a 6-week training program that will help you get to 100 push-ups. First, you need to run through their initial test by seeing how many push-ups you can do. And these can’t be the sissy, on-your-knees kind either. They want real, true-form pushups.

Warning: You need to get cleared by your doctor before beginning any strenuous workout program, especially if you haven’t worked out in some time and you’re not sure of your capabilities.

In my initial test, I was able to do 25 straight, true-form push-ups before my body gave up completely. It was odd because I felt like I could do more then my arms just gave up. Anyway, based on their chart, that puts me in level 3.

The Six Week Challenge

Now comes the fun part. For 3 days per week and for 6 straight weeks, you’ll stick to their training program in order to steadily increase the number of push-ups you can perform in a row.

For example, in Week 1, Day 1, based on my result of 25 straight push-ups, I need to go through 5 levels of varying numbers of push-ups. First I do 10, then take a 60-second break, then 10 more, then break, then 8, break, 6, break and finally finish up with doing as many as I can (at least 7). If you only did less than 5 in the initial test, you’ll do those 5 sets, but use the numbers from the first column.

For the 2nd and 3rd days of the same week, you’ll just scroll down the page a little to see the new numbers for that day. Overall, the program intends to increase your muscular capabilities through slow, steady progress. After week 6, you should be able to do 100 push-ups in a row!

My Progress

You’ll be be able to follow my own progress through this program through once-per-week posts (at least) and by monitoring changes to the bar on the left sidebar. Right now it’s sitting at 25 pushups, but I hope to eventually max it all out with orange!

Feel free to comment and let me know if you’re doing this program as well. And also comment on my progress posts with your own progress! I want to know how you’re doing!

Now get pushing!

By Mike

I decided to play a new fitness game today. I happen to work on the 8th floor of a 12-story building. I get on the elevator in the basement (no “up” stair access on that level) every morning, then sit at my desk for the next 8 hours. I only get up for the restroom and the occasional meeting, so I find myself needing more exercise. Much more.

Well, in an effort to introduce a little bit of fun and fitness into my bland, routine workday, I devised my own little game. It involves something we’ve already written about: Taking the Stairs.

“Pick a Floor” Stair Climbing

The object of this game is simple: get more movement each day. The secondary goal is to enable you to climb more flights of stairs than you normally could, or would, by reducing the flight of stairs to a reasonable number until you’re ready to try more.

How to Play: First, it helps if you work in a building with an elevator. Next it helps if you work on a higher floor number; perhaps the 6th floor or higher, but you can alter the game to fit your situation (see below).

1. When you get onto the elevator with other people, don’t pick a floor. Let them select their floors
2. Assuming you have stairwell access on other floors, get off on the lowest-selected floor
3. Take the stairs up to your own floor

I understand this might mean some of you only ever take one floor up, while others might have to take 30, but you have the full control of your own game rules.

Solo Riding

If you tend to always ride alone, pick a floor at least 4 levels lower than your own. Make it feel random so you’re not just making it easy on yourself on days you’re feeling sluggish.

Riding with Coworkers

Let your coworkers in on your game. It could spark their interest in joining you or doing it on their own, or at least it will clue them in on why you’re getting off on other floors (especially if you work in a secure government facility!).

Smaller Buildings

If your building is 4 flights or less, I advise just taking the stairs every day. The elevator game is meant to assist you in getting up more flights than you normally could or would. Once you’re capable of climbing all the levels in your building, then do so and avoid riding the elevator altogether.

Stairwell Safety

Keep in mind some common-sense rules of safety when using your stairwells. If you have high blood pressure or other heart problems, or joint/balance problems, make sure there’s someone else with you in case something happens. Always consult with your doctor when beginning or escalating a fitness plan.

Not all stairwells are monitored well by security. Usually the stairwells are meant for emergency use and are not well-lit or guarded against intruders (although they should be at least minimally protected). If you’re unsure of the safety or security of your stairwells, ask the on-site security team about utilizing the stairwells for a fitness regimen and whether they feel it is safe. It’s always good to have the security team on your side AND aware of your plans in case something happens.

_{Photo by pkirsch}

Many of us have the privilege of a daily lunch “hour” to eat, run errands, check email, etc. If you are in an environment in which your lunch break is truly your own, how do you spend it?

If you do not do so already, have you thought about working out during your lunch hour? If there is a gym nearby, you could easily work out for 1/2 hour and shower before heading back to work. You could schedule your day so that you have a mid-morning snack about an hour before your work out, and then try to eat a lunch after you return from the gym. In a worst-case scenario, if you have a busy afternoon with no time for lunch after that workout, eat a meal replacement bar on your way back from the gym, but don’t make it a regular occurrence.

If you have a job like mine and do not have the ability to leave the work area (or not a lot of time for lunch), you could try to take a walk within your work day. Walk around the inside or the outside of your building. Walking briskly will burn calories but you may not get sweaty enough that you’d need a shower before heading back to work.

My coworker and I recently started taking a walk around our hospital campus–it takes us about 20-25 minutes, and it’s a 1.5 mile route on the sidewalks. We heat up our lunch after our walk and eat at our desks while we do some paperwork. Our boss doesn’t seem to mind, as our other coworkers are sitting in the cafeteria eating lunch and chatting about their lives.

If you are able to walk within (or outside) your work place, I recommend a partner–someone who will page or call you daily to say “hey, what time is good for you today to walk?”. It will help keep you accountable and help you stay motivated to get some exercise. Plus, you’ll get to know your coworker better and maybe build a new friendship as well!

This week, all across America, Nintendo Wii is launching the Wii Fit, a video game that is geared to help you do just that–get fit! The game comes with a Balance Board, which is used for all exercises. You can do Yoga, aerobic exercises, balance exercises, and games. Because the board is like a scale, you can find out your body mass index based on your height, and you can track weight changes and goals within the program. Sounds like a great idea!

As I have not yet had the fortune of trying out this program, you can read this article by Chris Kohler, who HAS tried the Wii Fit. His blog points out several items with the Wii Fit that I too am concerned about, namely that:

1. You get weighed every time you step on the balance board (before you use it each time)–if you use it every day, you will be weighed every day. As you know, it’s best NOT to weigh yourself daily because weight fluctuates with the amount of liquids you consume, whether you’ve had a bowel movement, etc.
2. From what I’m told, if you are already in shape, it is not a good replacement for other forms of exercise. Many people say they have not “worked up a sweat” using the program. Based on your initial fitness level, you may not find this program worth the money.

Who would benefit from the Wii Fit?

1. The overweight or inactive child (or adult) who already has a Wii and is looking to become more active.
2. The individual who is afraid or unable to work out outside the home (bad neighborhood that you wouldn’t want your kids outside?).
3. Someone who wants to have fun playing a game while working out.

Still, this game shouldn’t substitute for regular physical activity and exercise. I am sure that many of us would rather pick up a basketball and shoot hoops with friends, go for a bike ride/hike/run, or play a game of tag with friends than be inside playing a video game (even if it is a variant of an exercise program). But for those rainy days when you just want something different, the Wii Fit may be the game for you.

Of note, you should always talk with your health care provider before beginning any exercise regimen.