Monday, July 28, 2014
Exercise is as basic a need as eating. I believe in a fitness lifestyle in which you achieve a balance between your eating habits and how and when you exercise. What and when you eat determines the best type and timing of exercise inorder to obtain the ideal weight loss effect. This is important if you are following a carb cycling and exercise lifestyle as I am. The balance between exercising and eating isn't as simple as exercising to burn more calories if you eat more calories. The human body is far more complicated than that and tends to produce hormones based upon perceived survival needs that affect weight gain/loss and the best type and time of exercise.
ADVICE FOR BEGINNERS
The type of exercise and duration also depends upon how much weight you need to lose and your fitness condition. If you are just beginning start off by walking 10-15 minutes then after a week gradually add short duration exercise movements of a different type (skips, hops, jogs, squats, pushups, etc.) to your program. Gradually add more strenuous routines and or increase the duration. Before any strenuous exercise always warm up by doing a less strenuous exercise and a stretching routine. Seek an exercise that you can learn to enjoy. Get ideas and motivation from Spark People.
Always consult a doctor before starting a new exercise or diet routine. There are two basic types of exercise - Aerobic (with oxygen from blood) - such as cardiovascular exercise to keep your metabolism high, and Anaerobic (without oxygen from blood)- expending short bursts of energy such as splints or weight lifting to use internal energy stores. Cardio exercise used to be limited to continuous steady state movement, but now experts recommend high-intensity interval training HIIT that combines several short energy bursts, e.g. splints, within a shortened duration cardio routine that lasts from 12 to 30 minutes. HIIT training creates an increased metabolism level that lasts and keeps burning fat for days. All three exercise types have value that lasts up to 48 hours; no exercise type should be used exclusively, for the body adjusts to a constant exercise routine such that the exercise is no longer effective.
The key to enjoying any new exercise routine is to record measurements of your body and an evaluation of your fitness level inorder to monitor changes, but not to expect immediate results or to be able to do much at first. Some said that the first change the noted was an increased stamina. Some people have said that the only other change that they noticed at first was not a change in the weight but in a caliber test that measures the amount of body fat; that was enough to motivate them to continue exercising. Don't continuously try to do more than you are comfortable with, but do try out new movements and push your self from time to time. Get motivated by going to Spark People for ideas.
Expect setbacks; strive on. Remember, Rome was not built in a day. We are seeking a new lifestyle, life changes are never easy.
SAFE USE OF GYM EQUIPMENT/EXERCISE GUIDELINES
If you purchase a weight set or gym equipment, sign up at a local gym for a free trial period. The gym will usually have trainers who are eager to show you safe ways of using their weights and/or gym equipment. Also, it is a good idea to find an exercise pal to keep you motivated and safe. Spark People has plenty of exercise videos to help you with your routines, but YouTube.com shows them in more detail.
RESISTANCE TRAINING/WEIGHTS REPETITIONS GUIDELINES
Always use enough repetitions until the muscle can not do another rep. Keep the amount of weight/resistance level low enough to do 15 plus repetitions to build muscles that are not bulky, otherwise choose a larger weight/resistance level and do 3 sets of repetitions with a break in between. Weight training is best done during low carb days. Keep your weight training under an hour because exceeding that releases muscle wasting hormones.
A) Under 25 pounds to lose: you could try either steady state cardio or HIIT training. HIIT training is best used first thing in the morning when glycogen levels are down (if you are diabetic first eat protein to keep sugar levels balanced). Try HIIT especially in the morning after a low carb day . Steady state cardio can be effective any time of day. It also is a good idea to add resistance training as it builds muscle (with or without adding bulk) and for every added pound of muscle your body burns 5 to 6 times more calories than for every pound of fat.
B)25 to 100 pounds to lose: Stay essentially with steady state Cardio routines to ensure the safety of sensitive joints and bones. Slowly add resistence training as it builds muscle (with or without adding bulk) and for every added pound of muscle your body burns 5 to 6 times more calories than for every pound of fat.
C)100 + pounds to lose: Stick with slow steady state cardio exercise routines to ensure the safety of joints and bones and break up the exercise into multiple sessions of 5 to 15 minutes a day to gradually build up stamina. Talk to your doctor about using resistance bands or small weight dumbbells to build muscle (with or without adding bulk) since for every added pound of muscle your body burns 5 to 6 times more calories than for every pound of fat.
HOPE THIS HELPS -Older Owl
Sunday, July 27, 2014
I agree that aging can be hard, but the saying "GROWING UP SEEMS TO BE GIVING UP THE JOYS OF BEING YOUNG AT HEART/ FEELING ALIVE " doesn't have to be true. At 68 years old, I have seen enough people suffer, to understand why some day this might ring true even for me. However, the chance of it coming true for me is essentially nil, for I have the example of my mom who suffered with heart problems, RA, memory problems and a broken heart, yet still looked forward to enjoying another day. Even after suffering a stroke that left her paralyzed on one side, she still had the joy of being young at heart, feeling alive and kept her wit even while in pain and unable to move. She thanked us for caring for her, and always enjoyed a humorous joke until the end. Caring for her was most rewarding for me and my wife because she enjoyed life so much.
Sunday, June 29, 2014
I been away from Spark for a while as I had other interests - math, writing, a declutter challenge, Zen Habits, vacation etc. Even so, I have been still getting in a fairly regular exercise routine, although I missed several days, especially during our beach trip. However, I did an online health and fitness review with my health insurance provider -- they pay you $20 to take their review. Although I was under my goal weight of 174 lbs, they came back with a recommendation that I lose more weight. I thought 174 lbs was a good weight for a medium built 68 year old man who is 5'11". , but even at 172 lbs they recommended that I do more exercise and take off more pounds. For reasons below, I agree so I decided to return to Spark.
My wife is happy with my current weight, and my daughter in Williamsburg, Va. thinks that I am not too heavy also. No one around me thinks I am too heavy. However, I am going to follow the health company's guidelines since the ideal weight for me according to "Calculator.net" is as follows:
Based on the Robinson formula (1983), your ideal weight is 160.7 lbs
Based on the Miller formula (1983), your ideal weight is 158.1 lbs
Based on the Devine formula (1974), your ideal weight is 166.0 lbs
Based on the Hamwi formula (1964), your ideal weight is 171.3 lbs
Based on the healthy BMI recommendation, your recommended weight is 132.6 lbs - 179.2 lbs
Although I am within the general BMI recommended weight range, every ideal weight is 1 to 14 pounds under my current weight, and the newer height to weight information (Robinson and Miller) recommend the lesser weight. Seems that I based my weight goal upon outdated information.
More importantly, I think it would be a good idea to lose 14 pounds more, so I would be putting less stress on my joints when I run; because I intend to run another 5K in December again. Currently, when I run a 5K, I try to land on my toes so I gradually absorb each impact with the pavement. Now I generally run in my backyard since running on the grass in my back yard around the pine trees, causes less stress on my bones. I worry about joint stress since I heard from several of my high school alumni, who were basket ball players in their youth and continued to play basket ball after high school, that they had to give up basket ball because of ankle and knee problems. I love running though and feel that mere running does not cause the damage to your joints that playing competitive sports --where you suddenly jump, twist and change directions -- does. I don't intend to run more than a 5K as does my oldest daughter who is now training for a half marathon though. I feel that training for a 5K for 30-35 minutes three days a week is all the cardio exercise that I need, and the lesser weight and lesser training are better for my grass and for my joints.
I also generally am doing the P90x resistance training and stretching routines on days when I am not running, and the P90x cardio routines when it is raining on running days. By staying with Spark, I feel I will be better motivated with my exercise etc. to be at 158 pounds by December and in good physical shape for my 5K.
I see that I gotten some Spark mail and goodies when I was away and look forward to keeping up with the Spark boards. Thanks to all my Spark friends who I know will continue to encourage and motivate me to keep up my routines for better health, both mentally and physically .
Saturday, June 07, 2014
I missed a strength training day yesterday and it got me to rethink the time slot I plan to do strength training since I have trouble sticking to a strength training routine. I decided that I just need to commit to doing strength training first thing in the morning seven days a week before my jogging but exercise different muscle groups on alternate days. Before I had the mindset that I would do strength training a half hour before dinner on the 1st, 3rd and 5th days of the week but I couldn't stick to that routine. I will start with just 10 minutes of strength training each day befor my jogging and see how that works.
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