Starting Heart Rate 68
3:00 124 bpm
1:00 164 bpm
-----
2:00 Rest 100 bpm
-----
3:00 140 bpm
1:00 160 bpm
-----
2:00 Rest 96 bpm
-----
3:00 132 bpm
1:00 168 bpm
-----
2:00 Rest 108bpm
-----
3:00 136 bpm
1:00 168 bpm
-----
1:30 Rest 112 bpm
-----
3:00 144 bpm
1:00 172 bpm (85% MAXhr)
-----
1:30 Rest 116 bpm (45% MAXhr)
-----
1:00 Sprint 152 bpm
Notes: 2:00 rest is too long, next time I'm going shorten it to 1:30
ADDITIONAL INFO
To calculate the calories burned based on the METS, use this formula:
Weight (in kg, kg = lbs/2.2) * METS = Calories Burned per hour
METS
12.0 sports rope jumping, fast
10.0 sports rope jumping, moderate, general
8.0 sports rope jumping, slow
81.8 * 12 = 972/60 = 16.2 Cals/Min
81.8 * 10 = 818/60 = 13.6 Cals/Min
Estimated Calories Burned 21 Min of Jumping Rope, 301 Calories
Wednesday, September 30, 2009
Tuesday, September 29, 2009
Monday, September 28, 2009
Interest in farmers markets is growing
http://www.usatoday.com/money/industries/food/2009-09-27-farmers-markets_N.htm
Saturday, September 26, 2009
09/26/09
Leg Press 310, 2:10
Chest 140, 1:44
Hammer Row 160, 2:03 (I didn't like this machine)
Vertical Press 75, 1:58
Pull down 145, 1:46
Chest 140, 1:44
Hammer Row 160, 2:03 (I didn't like this machine)
Vertical Press 75, 1:58
Pull down 145, 1:46
A Survival Guide to Eating Chicken you Can Feel Good About
A Survival Guide to Eating Chicken you Can Feel Good About
I'm starting to get concerned with the industrial production of chicken and what they are fed. This article outlines some suggestions for getting better chicken. As far as getting vegetables is concerned. This looks like a good option, http://www.localharvest.org/
Then it lead me to this doctor, Preston Maring
Another story, Hospital farmers' market offers the right prescription for health
And this farm, http://www.happyboyfarms.com/
I'm starting to get concerned with the industrial production of chicken and what they are fed. This article outlines some suggestions for getting better chicken. As far as getting vegetables is concerned. This looks like a good option, http://www.localharvest.org/
Then it lead me to this doctor, Preston Maring
Another story, Hospital farmers' market offers the right prescription for health
And this farm, http://www.happyboyfarms.com/
Thursday, September 24, 2009
Wednesday, September 23, 2009
Monday, September 14, 2009
Key found to muscle loss as we age
Key found to muscle loss as we age
It’s a sad fact that muscles shrink as adults age. But new studies are starting to unravel how this happens — and what to do about it.
Past research has shown that the bodies of older people build muscle from food less efficiently than young people. Now researchers at the University of Nottingham in England have also found that a mechanism that prevents muscle breakdown works less effectively in people over the age of 65, resulting in a “double whammy” effect.
For the elderly, less muscle mass means not only a loss of strength, but also increases the likelihood of injuries from falling. However, the new research suggests weight training may help older people retain muscle.
The study, detailed in The American Journal of Clinical Nutrition, compared the effects of insulin (a hormone released to slow muscle breakdown after eating) on a group of people in their late 60s to a group of 25-year-olds.
The subjects were examined before breakfast and then re-examined after they were given a small amount of insulin to raise the hormone to a level similar to having ate a bowl of cornflakes or a croissant.
To calculate how much “wasting” was happening in the leg muscles of both groups, the researchers tagged an amino acid (a building block of muscle protein) and performed blood analysis to determine how much of the amino acid was delivered to the leg and how much was leaving it.
“The results were clear,” explained Michael Rennie, a professor of clinical physiology at the University of Nottingham. “The younger people’s muscles were able to use insulin we gave to stop the muscle breakdown, which had increased during the night. The muscles in the older people could not.”
The researchers also noticed during the course of the study that the blood flow in the leg was greater in the younger people than the older people. This suggests that the supply rate of nutrients and hormones is lower in the older people and may explain why muscle wasting occurs, says Rennie.
In a follow-up study, the research team found that three exercise sessions a week over 20 weeks was enough to reverse muscle wasting by increasing blood flow to the legs of older people to a level identical to the younger group.
“I am extremely pleased with progress,” Rennie said. “It looks like we have good clues about how to lessen it with weight training and possibly other ways to increase blood flow.”
It’s a sad fact that muscles shrink as adults age. But new studies are starting to unravel how this happens — and what to do about it.
Past research has shown that the bodies of older people build muscle from food less efficiently than young people. Now researchers at the University of Nottingham in England have also found that a mechanism that prevents muscle breakdown works less effectively in people over the age of 65, resulting in a “double whammy” effect.
For the elderly, less muscle mass means not only a loss of strength, but also increases the likelihood of injuries from falling. However, the new research suggests weight training may help older people retain muscle.
The study, detailed in The American Journal of Clinical Nutrition, compared the effects of insulin (a hormone released to slow muscle breakdown after eating) on a group of people in their late 60s to a group of 25-year-olds.
The subjects were examined before breakfast and then re-examined after they were given a small amount of insulin to raise the hormone to a level similar to having ate a bowl of cornflakes or a croissant.
To calculate how much “wasting” was happening in the leg muscles of both groups, the researchers tagged an amino acid (a building block of muscle protein) and performed blood analysis to determine how much of the amino acid was delivered to the leg and how much was leaving it.
“The results were clear,” explained Michael Rennie, a professor of clinical physiology at the University of Nottingham. “The younger people’s muscles were able to use insulin we gave to stop the muscle breakdown, which had increased during the night. The muscles in the older people could not.”
The researchers also noticed during the course of the study that the blood flow in the leg was greater in the younger people than the older people. This suggests that the supply rate of nutrients and hormones is lower in the older people and may explain why muscle wasting occurs, says Rennie.
In a follow-up study, the research team found that three exercise sessions a week over 20 weeks was enough to reverse muscle wasting by increasing blood flow to the legs of older people to a level identical to the younger group.
“I am extremely pleased with progress,” Rennie said. “It looks like we have good clues about how to lessen it with weight training and possibly other ways to increase blood flow.”
Sunday, September 13, 2009
9/13/09
Seated Row 155, 1:33
Chest 130, 1:47
Pull down 145, :58
Vertical Press 70, 1:23
Leg Press Skipped
I had some raging stomach flu on Thursday morning. Which made it impossible to eat that whole day and it also made me massively fatigued. I'm still trying to get back to normal.
Chest 130, 1:47
Pull down 145, :58
Vertical Press 70, 1:23
Leg Press Skipped
I had some raging stomach flu on Thursday morning. Which made it impossible to eat that whole day and it also made me massively fatigued. I'm still trying to get back to normal.
Wednesday, September 9, 2009
Endurance athletes don't suffer enough
Endurance athletes don't suffer enough
"Very few endurance athletes think of themselves as avoiding suffering in their training, but in my experience most do," says Matt Fitzgerald, author of eight books about endurance training, including Brain Training for Runners and Triathlete Magazine's Essential Week-by-Week Training Guide. Fitzgerald explains that endurance athletes are willing to push the discomfort envelope when it comes to high-volume training, but they rarely simulate race-specific intensity in training.
Fitzgerald is co-authoring a book with Stephen McGregor, PhD, an exercise physiologist who trains elite British endurance athletes with the English Institute of Sport. An integral part of McGregor's programs for endurance athletes is to break them of the habit of always staying in their comfort zones. According to Fitzgerald and McGregor, even elite athletes are reluctant to do gut-busting efforts intense enough to push their discomfort level. The reason athletes need to train until they feel like they're going to puke, according to a study by Bertrand Baron at the Université de la Reunion in France cited by Fitzgerald, is that that pain threshold is trainable just like a lactate threshold. If athletes rarely mimic the intesity race pace in training, then they will have trouble pacing themselves in races. Perhaps they push too hard and blow up, or perhaps they don't push themselves as hard as they could have.
According to McGregor, athletes tend to make great gains in the first few weeks of training, but then their gains level off as they develop a comfort zone. They find an intensity or rate of perceived exertion that works for them and they stay there, freezing gains. McGregor includes high-intensity workouts in elite athletes' training programs to push them out of that rut. Many non-elite endurance athletes avoid high-intensity training because they fear that it increases the risk of injury (or that it will develop too many fast-twitch muscle fibers, there are a million excuses), but Fitzgerald says that this is all a bunch of hogwash. "Yeah, right," he says. "Having been an endurance athlete since 1983... I have simply been around the block too many times to live in denial of its effectiveness." Fitzgerald suggests incorporating race-intensity suffering into your training about two times per week through track repeats, hill repetitions, tempo runs, or anything that hurts like mad.
"Very few endurance athletes think of themselves as avoiding suffering in their training, but in my experience most do," says Matt Fitzgerald, author of eight books about endurance training, including Brain Training for Runners and Triathlete Magazine's Essential Week-by-Week Training Guide. Fitzgerald explains that endurance athletes are willing to push the discomfort envelope when it comes to high-volume training, but they rarely simulate race-specific intensity in training.
Fitzgerald is co-authoring a book with Stephen McGregor, PhD, an exercise physiologist who trains elite British endurance athletes with the English Institute of Sport. An integral part of McGregor's programs for endurance athletes is to break them of the habit of always staying in their comfort zones. According to Fitzgerald and McGregor, even elite athletes are reluctant to do gut-busting efforts intense enough to push their discomfort level. The reason athletes need to train until they feel like they're going to puke, according to a study by Bertrand Baron at the Université de la Reunion in France cited by Fitzgerald, is that that pain threshold is trainable just like a lactate threshold. If athletes rarely mimic the intesity race pace in training, then they will have trouble pacing themselves in races. Perhaps they push too hard and blow up, or perhaps they don't push themselves as hard as they could have.
According to McGregor, athletes tend to make great gains in the first few weeks of training, but then their gains level off as they develop a comfort zone. They find an intensity or rate of perceived exertion that works for them and they stay there, freezing gains. McGregor includes high-intensity workouts in elite athletes' training programs to push them out of that rut. Many non-elite endurance athletes avoid high-intensity training because they fear that it increases the risk of injury (or that it will develop too many fast-twitch muscle fibers, there are a million excuses), but Fitzgerald says that this is all a bunch of hogwash. "Yeah, right," he says. "Having been an endurance athlete since 1983... I have simply been around the block too many times to live in denial of its effectiveness." Fitzgerald suggests incorporating race-intensity suffering into your training about two times per week through track repeats, hill repetitions, tempo runs, or anything that hurts like mad.
Tuesday, September 8, 2009
With age muscle deteriorates... Article
With age muscle deteriorates and fat accumulation rises
The exciting news and opportunity here is that muscle deterioration preventation and reversal can be experienced at any age, man or woman, through regular strength training and nutrition.
At age 25 your muscles start to deteriorate. Women, you have it worse because you begin muscle deterioration right after puberty. Right up to that point your body is still growing. Muscle is still being built on your frame but after puberty your essential muscle growth is over and your muscles begin deteriorating through every stage of life till death. The only way to stop this, and even reverse this, is to regularly condition your body for strength. If you don't use your muscles you will loose them. Resistance training can actually re build your lost muscles making you strong again and more youthful! Lean muscle burns fat and lean muscle is the bodies natural fountain of youth!
Many women in our society believe that if they lift weights they will bulk up and look scary. This entirely false belief adds to the epidemic like lack of knowledge in our society. Men have a much higher propensity to keep building muscle than women largely because of testosterone production differences. Ladies, You cannot bulk like a man. Lifting weights will not increase your muscle size much, just your muscular density and strength. Forget about your fears of bulking and lift some weights instead of eating less and focusing on aerobic exercise. Adding lean muscle is how women get smaller, not bulky. Dieting and aerobic exercise without strength conditioning causes muscle loss, making it easier to gain fat and exacerbates the affects of aging.
The exciting news and opportunity here is that muscle deterioration preventation and reversal can be experienced at any age, man or woman, through regular strength training and nutrition.
At age 25 your muscles start to deteriorate. Women, you have it worse because you begin muscle deterioration right after puberty. Right up to that point your body is still growing. Muscle is still being built on your frame but after puberty your essential muscle growth is over and your muscles begin deteriorating through every stage of life till death. The only way to stop this, and even reverse this, is to regularly condition your body for strength. If you don't use your muscles you will loose them. Resistance training can actually re build your lost muscles making you strong again and more youthful! Lean muscle burns fat and lean muscle is the bodies natural fountain of youth!
Many women in our society believe that if they lift weights they will bulk up and look scary. This entirely false belief adds to the epidemic like lack of knowledge in our society. Men have a much higher propensity to keep building muscle than women largely because of testosterone production differences. Ladies, You cannot bulk like a man. Lifting weights will not increase your muscle size much, just your muscular density and strength. Forget about your fears of bulking and lift some weights instead of eating less and focusing on aerobic exercise. Adding lean muscle is how women get smaller, not bulky. Dieting and aerobic exercise without strength conditioning causes muscle loss, making it easier to gain fat and exacerbates the affects of aging.
Sunday, September 6, 2009
Wednesday, September 2, 2009
Time
"Lost time is never found again." Ben Franklin
One of the keys to losing weight is finding a reasonable diet that you can maintain, hopefully forever.
This is an article I found about Calorie Deficit...
Losing weight is made possible through a simple equation. The calories you burn must be greater than the calories you eat. (Calories burned > calories eaten). When you are on a diet that follows this equation, you will lose weight.
A calorie deficit is the difference between what you burn and what you eat. If you eat 2,000 calories and burn 2,500 today, you calorie deficit is 500. It is important because the size of your calorie deficit will determine how much weight you lose each week. Creating a calorie deficit forces your body to use stored energy which will cause the weight loss.
The general rule is that you have to burn 3,500 calories more than you eat to lose one pound. Since you cannot do all of that in one day, you spread it out over a greater period of time: a week. To lose one pound in a week, you need to create a calorie deficit of 3,500 calories during the week. Since a week has seven days, you divide 3,500 calculatorcalories by seven and get 500.
Five hundred is the calorie deficit you need to create each day in order to lose one pound per week. This means that you need to burn 500 calories more than you eat everyday for a week to lose one pound.
If you want to lose two pounds per week, you need to double your calorie deficit to 7,000 calories per week or 1,000 per day. You can use the calorie calculator to get an estimate of how many calories you burn each day.
One of the keys to losing weight is finding a reasonable diet that you can maintain, hopefully forever.
This is an article I found about Calorie Deficit...
Losing weight is made possible through a simple equation. The calories you burn must be greater than the calories you eat. (Calories burned > calories eaten). When you are on a diet that follows this equation, you will lose weight.
A calorie deficit is the difference between what you burn and what you eat. If you eat 2,000 calories and burn 2,500 today, you calorie deficit is 500. It is important because the size of your calorie deficit will determine how much weight you lose each week. Creating a calorie deficit forces your body to use stored energy which will cause the weight loss.
The general rule is that you have to burn 3,500 calories more than you eat to lose one pound. Since you cannot do all of that in one day, you spread it out over a greater period of time: a week. To lose one pound in a week, you need to create a calorie deficit of 3,500 calories during the week. Since a week has seven days, you divide 3,500 calculatorcalories by seven and get 500.
Five hundred is the calorie deficit you need to create each day in order to lose one pound per week. This means that you need to burn 500 calories more than you eat everyday for a week to lose one pound.
If you want to lose two pounds per week, you need to double your calorie deficit to 7,000 calories per week or 1,000 per day. You can use the calorie calculator to get an estimate of how many calories you burn each day.
Tuesday, September 1, 2009
Goals for Exercise
Leg-Press 2.25 Times Your Weight, 400 lbs
Bench 1.5 Times Your Body Weight, 270 lbs
Bench 1.5 Times Your Body Weight, 270 lbs
Metabolism Myths
http://www.foxnews.com/
You’re not going to achieve optimal fat loss without putting in a good effort. That being said, you’ve likely read about various fat loss principles that you can use to speed your progress.
Mixed in with the useful information there’s a good chance you’ve come across at least a couple of metabolism myths that could be sending you down the wrong path. By getting it straight from the start, you put yourself in a better position to see results.
Here are some of the main metabolism myths you should know about.
1. Eating Before Bed Will Lead to Fat Gain
The first metabolic myth that many people fall for is that foods eaten before bed will automatically turn to body fat. The truth is that it’s the total calorie intake over the course of the day that determines whether a food will turn to body fat or not. It doesn’t matter when the calories are eaten, just that they don’t put you over your total daily calorie intake.
Spreading your calories out evenly throughout the day will help maintain a stabilized energy level, but from a fat gaining perspective, eating before bed won’t cause weight gain in and of itself.
2. Eating More Frequently Will Speed Up Your Metabolism
Another common myth is that eating more frequent meals will boost your metabolism. If you’ve ever heard someone tell you that you should eat six times a day for a faster metabolism, you’re being given misinformation.
The point to remember here is that each time you eat a meal, your metabolism increases. This increase is impacted by how large the meals higher in carbohydrates and fats).
Assuming total macronutrient composition and calorie intake stays the same over two different diets, one consisting of three meals and one of six, both diets will experience the same metabolic increases. The only difference is the individual eating six meals a day will have smaller increases six times while the other individual will have larger increases three times a day.
3. No-Carb Diets Cause Faster Fat Loss
When you start up on a very low carbohydrate diet such as Atkins or a Ketogenic diet, you enter into what is referred to as ketosis, where your body switches from running on carbohydrates as fuel to using a source called ketones. Many individuals believe that there is something special about being in ketosis that speeds up the rate of fat loss you experience.
This is not the case. Low carb diets offer the benefit of hunger control, but in terms of actually changing the rate of the metabolism, they’re not going to have any influence. In fact, if you go without carbohydrates for too long, your metabolism could decrease because carbohydrates are the main macronutrient that influences the thyroid gland.
4. You Shouldn’t Eat Carbohydrates and Fats Together
Individuals who follow food-combining diets tend to fall for this myth time and time again. They believe that in order to lose weight effectively, they should avoid eating carbohydrates and dietary fats together.
This belief stems from the fact that since carbohydrates are used for energy, if fats are consumed at the same time they will immediately get turned to body fat. Likewise, since the body can also use fats as fuel (it’s just not preferred), if you are eating fat in your meal, you should avoid carbohydrates.
The truth is that the body is more concerned with total energy balance. If you eat a meal and your body needs fuel, it will use whatever fuel is available to it — carbohydrates or fats. It’s true that carbohydrates will be used first, but if the carbohydrates do not meet the full energy needs, dietary fat is used as well.
The only time in the day when you really want to avoid eating fats with your carbohydrates is immediately before or after a workout since having fat in the body will slow down digestion, decreasing the uptake of the carbohydrates by the muscle cells.
5. Metabolism Slows Automatically as You Get Older
Finally, the last myth is that the metabolism will slow down with age. The primary reason the metabolism slows as you grow older is because you lose muscle mass. If you continue with your weight training you will largely prevent this, warding off weight gain. You may see a small drop as time goes on, but if you’re weight training and eating properly, it will hardly be noticeable in terms of weight gain.
So, be sure you don’t fall for any of these metabolic myths. Choosing to believe them could lead you to select a diet that isn’t ideal for you and doesn’t offer any additional fat loss benefits.
You’re not going to achieve optimal fat loss without putting in a good effort. That being said, you’ve likely read about various fat loss principles that you can use to speed your progress.
Mixed in with the useful information there’s a good chance you’ve come across at least a couple of metabolism myths that could be sending you down the wrong path. By getting it straight from the start, you put yourself in a better position to see results.
Here are some of the main metabolism myths you should know about.
1. Eating Before Bed Will Lead to Fat Gain
The first metabolic myth that many people fall for is that foods eaten before bed will automatically turn to body fat. The truth is that it’s the total calorie intake over the course of the day that determines whether a food will turn to body fat or not. It doesn’t matter when the calories are eaten, just that they don’t put you over your total daily calorie intake.
Spreading your calories out evenly throughout the day will help maintain a stabilized energy level, but from a fat gaining perspective, eating before bed won’t cause weight gain in and of itself.
2. Eating More Frequently Will Speed Up Your Metabolism
Another common myth is that eating more frequent meals will boost your metabolism. If you’ve ever heard someone tell you that you should eat six times a day for a faster metabolism, you’re being given misinformation.
The point to remember here is that each time you eat a meal, your metabolism increases. This increase is impacted by how large the meals higher in carbohydrates and fats).
Assuming total macronutrient composition and calorie intake stays the same over two different diets, one consisting of three meals and one of six, both diets will experience the same metabolic increases. The only difference is the individual eating six meals a day will have smaller increases six times while the other individual will have larger increases three times a day.
3. No-Carb Diets Cause Faster Fat Loss
When you start up on a very low carbohydrate diet such as Atkins or a Ketogenic diet, you enter into what is referred to as ketosis, where your body switches from running on carbohydrates as fuel to using a source called ketones. Many individuals believe that there is something special about being in ketosis that speeds up the rate of fat loss you experience.
This is not the case. Low carb diets offer the benefit of hunger control, but in terms of actually changing the rate of the metabolism, they’re not going to have any influence. In fact, if you go without carbohydrates for too long, your metabolism could decrease because carbohydrates are the main macronutrient that influences the thyroid gland.
4. You Shouldn’t Eat Carbohydrates and Fats Together
Individuals who follow food-combining diets tend to fall for this myth time and time again. They believe that in order to lose weight effectively, they should avoid eating carbohydrates and dietary fats together.
This belief stems from the fact that since carbohydrates are used for energy, if fats are consumed at the same time they will immediately get turned to body fat. Likewise, since the body can also use fats as fuel (it’s just not preferred), if you are eating fat in your meal, you should avoid carbohydrates.
The truth is that the body is more concerned with total energy balance. If you eat a meal and your body needs fuel, it will use whatever fuel is available to it — carbohydrates or fats. It’s true that carbohydrates will be used first, but if the carbohydrates do not meet the full energy needs, dietary fat is used as well.
The only time in the day when you really want to avoid eating fats with your carbohydrates is immediately before or after a workout since having fat in the body will slow down digestion, decreasing the uptake of the carbohydrates by the muscle cells.
5. Metabolism Slows Automatically as You Get Older
Finally, the last myth is that the metabolism will slow down with age. The primary reason the metabolism slows as you grow older is because you lose muscle mass. If you continue with your weight training you will largely prevent this, warding off weight gain. You may see a small drop as time goes on, but if you’re weight training and eating properly, it will hardly be noticeable in terms of weight gain.
So, be sure you don’t fall for any of these metabolic myths. Choosing to believe them could lead you to select a diet that isn’t ideal for you and doesn’t offer any additional fat loss benefits.
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