barefootstache @barefootstache@qoto.org

#DailyBloggingChallenge (195/200)

One mental practice while walking is counting steps. To ease the process one just needs to count every second step.

Once one knows one's stride length one can easily calculate various distances. The best count to learn for a distance is the 100m, since it converts fairly well both metric and imperial.

For metric its obvious, where as for imperial it would be `4 * 4 * 100m = 1 mile`. So the additional 400m count is good to know.

#meditation

#DailyBloggingChallenge (194/200)

The hardship of the #fitness requirements is that one does not have any access to gadgets to track the time. One gets the start and end announcements, either one accomplished it or not.

Thus a big part of training should be to train without any digital/mechanical distractions. No music, no podcasts or audio books, no knowledge of much more distance to go, no knowledge of how much time has elapsed; one is stripped of all (modern) technical achievements.

If you can tell time elapsed dependent of the cast a shadow, that is permitted. Or if you count every single step to know how far you are along is also permitted.

#DailyBloggingChallenge (193/200)

The #fitness requirements are:

- 55 push ups in 2min
- 65 sit ups in 2min
- 5 mile run in 40min
- 12 mile ruck in 3.5h

The #ruck weight is at least 45 lbs for men and 30 lbs for women.

#DailyBloggingChallenge (192/200)

It is just over 100 days out until the first #GORUCK #Selection in #Normandy, #France.

The quoted post is an example workout of where to start if two years out with some fitness capabilities. The main issue is that the weight is about 20-60 lbs too light. Thus the plan that is constructed is to meet the fitness requirements and less on accomplishing the challenge.

#DailyBloggingChallenge (191/200)

Blacked out vs light permission depends on the primary functionality the individual desires.

Further with an aid of additional tools one can achieve similar effects. For example a smart bulb or light alarm clock can simulate sunrise. Or an automatic curtain opener can help getting daylight in.

#DailyBloggingChallenge (190/200)

The two panel setup makes sense if the windows are long and one has space on both sides for the curtains. The one panel setup is better for smaller windows and sparse space for the curtains on either side of the window.

The blacked out functionality is great if sleeping in a light polluted neighborhood. Though can prolong waking up since not in sync with sunrise times. This is where the shower curtain comes in having light show through while giving privacy.

#DailyBloggingChallenge (189/200)

In today's market of 2024 two key aspects standout when comparing curtains and shower curtains other than their primary functionality.

1. Curtains usually come in two panels whereas shower curtains as a single one.
2. Curtains are usually blacked out whereas shower curtains also give privacy while permitting light.

#DailyBloggingChallenge (188/200)

Now if one would opt for other over the head exercises, specific hand placements on the sandbag can ease the movement and permit more control over the bag.

Cleans, thrusters, jerks, or overhead static holds are easier done with horizontal hand placement whereas triceps extensions are done easier with vertical placement.

#DailyBloggingChallenge (187/200)

One key information point that is missing is which handles on the sandbag are being used. The mid seem issue can be a problem using the vertical over horizontal handles.

One reason one would opt for the one form over the other is the force trigger point. One can compare this trigger point as in normal over fist push ups.

#DailyBloggingChallenge (186/200)

Additionally, one should consider using gloves, especially regarding the fingers being caught in the mid seem, which can cause tearing of the skin.

Gloves with also reduce some friction between the sandbag material and the skin.

#DailyBloggingChallenge (185/200)

One downside of overpacking a #goruck #sandbag is that one cannot complete a clean as expected. Since the fingers won't be able to rotate over without being caught in the mid seem.

One option to overcome this hindrance is to use less fingers, so either 3 or 2 instead of the standard 4.

#WeHackHealth

#DailyBloggingChallenge (184/200)

Most #fitness trackers use METs to calulate calorie expediture. This makes it fairly difficult to calculate the MET for #rucking, since it varies on #ruck weight, movement speed, and incline percentage.

As an estimate one can use _hiking cross country_[^1] at 6.0 MET and taking the difference of _hiking hills, 12 lb pack_[^1] and _hiking up hill_[^1] one sees that every 2 lbs adds 0.1 MET.

$$
MET = 6.0 + (extra weight in lbs) / 20
$$

For example, let a person carry a 45 lbs ruck, then the MET is

$$
MET = 6.0 + 45 / 20 = 6.0 + 2.25 = 8.25
$$

#WeHackHealth

## Resoures

- [1](http://media.hypersites.com/clients/1235/filemanager/MHC/METs.pdf)

#DailyBloggingChallenge (183/200)

#Caffeine in large amounts can put one's #sleep cycle in chaos especially when using them on the weekends. Either one falls into a 8h backwards shift or a 8h forward shift, thereby almost staying 24h awake.

This is fine if one does not have any weekly responsibilities, though can just as well be a carrier suicide. So before one decides to drink another caffeine shot, one should question if one really needs put the next days into a jet lag state.

#DailyBloggingChallenge (182/200)

#TIL that while making rendering a #GIF if some colors are blotched it is due to the color palette limit of 256 colors.

A simple solution is to render it as a #WEBP instead.

#DailyBloggingChallenge (181/200)

There is the concept of pre-loading an exercise to make it more difficult. The idea is to fatigue the muscles just enough to make it strenuous to achieve the set without adjusting the load and/or rep count per set.

For example one takes the #exercise sit-up and can easily do 100 reps without any rest between each rep. Firstly, in this scenario the exercise would fall into cardio than strength. Secondly, although going up in reps would be an option, it wouldn't directly bring back the exercise back to a strength building one (depending on what one's goal is). Thirdly, dropping the rep count and adding weight would also be an option if one has the equipment. (There are more options like slow exercising or altering the specific form variant).

Or one can pre-load the exercise with similar exercises that target the same muscle groups and thereby tiring them out. To name a few, either flutter kicks or bicycle crunches. This might not reduce the total rep count of all exercises combined, though it mostly will target a larger range of muscles.

#WeHackHealth

#DailyBloggingChallenge (180/200)

Always took a back seat in the debate if a #Linux user should use #Snapcraft or #Flatpak or build from source.

Now after my system has been complaining about too little storage on root after upgrading, I took it upon myself to figure out the culprit.

Long-story-short; snapcraft was hogging up more than 50% of the storage with packages that haven't been used in years. And decided to build packages from source over using snapcraft.

#DailyBloggingChallenge (179/200)

When doing any #exercise the first mistake one observes is bad form.

Then once form is in place, one observes half reps (unless this was the intention) instead of full range of motion.

Once that is resolved, next is time under tension. One can do the one rep quick but not controlled.

And all this is excluding weight, if adding weight prior to the third resolve is a disaster waiting to happen.

#WeHackHealth

#DailyBloggingChallenge (178/200)

Why is it that it is easier to watch content over just listen to it?

Is it due to the fact that we are engaging more senses. Or does the context of the information also matter like story vs a talk.

Let's assume that providing content as a story is the easiest way to fathom information, then with today's technology it wouldn't be that far fetched to convert every boring matter into an exciting story.