Seniors and Fitness.com

I just started a new venture SeniorsandFitness.weebly.com. I invite you all to check it out and comment on what you see. I will continue to update this blog as well.
Thanks
http://www.seniorsandfitness.weebly.com

SIT or Sprint Intensive Training

SIT Training

SIT or Sprint Intensive Training is a good way to burn serious calories. This is not an exercise for beginners. The basic concept of SIT is to exercise at high intensity all out effort for thirty seconds and then slow down to a moderate pace for 2 - 3 minutes for recovery. The total lengthof the workout should be around 20 - 25 minutes. Due to the high intensity of this type of exercise you should limit yourself to no more than 2 sessions per week or you could end up with some severe muscle soreness. I applied the concept to my cycling and it was awesome. Here's my workout:

• Warmup for 5 minutes - pedal at a slow to moderate pace to get your blood moving to your muscles
• Go all out for 30 seconds and then return to a moderate pace for recovery for 2 - 3 minutes
• Repeat over a 1 mile circular course
• At the end of the course you can get off the bike and do cardio for 20 seconds, plyo jacks, frog jumps etc.
• Repeat the circuit four times with 20 seconds of cardio cardio after completing each circuit
• Cool Down - Always stretch after an intensive workout like this. This workout targets your hamstrings so make sure you stretch them. 

A Common Mistake of Many Dieters

Have you ever heard someone say they were going on a diet and planned on cutting back on calories to lose weight? You may have said it yourself at one time. Cutting back on calories, especially empty calories is not a bad idea, however it can be harmful if done to the extreme. Our bodies have a control system that assures that we have enough calories coming in to fuel the fire while making sure that we don't take on too much fuel. Taking in too much fuel would cause the body to a store any excess fuel as either fat or glycogen. The two hormones that help make this happen are Ghrelin and Leptin. They are the control system for our caloric intake. When your body senses that there is enough fuel on board Leptin levels are increased in the body which sends a signal to the brain saying you are not hungry. When your body senses that there is not enough fuel on board it decreases Leptin levels and increases ghrelin levels sending a message to your brain that you are hungry, that's the empty feeling you get when you get hungry.
Here's the problem.
Many dieters restrict there calorie intake and eliminate carbs from their diet to the extreme. This can result in something called Gluconeogenesis.

gluconeogenesis

(gloo´kōnē´ōjen´sis),
n the formation of glycogen or glucose from noncarbohydrate sources (e.g., the glycogenic amino acids, glycerol, lactate, and pyruvate) by pathways mainly involving the citric acid cycle and glycolysis.

Here it is in simple terms:

Your body senses that it does not have enough fuel ( Carbs, Glucose, Glycogen)  available in storage provide energy for your bodies needs.  At this point your body releases a hormone called cortisol ( cortisol is also released in times of stress) which breaks down muscle tissue to create sugar for energy. In addition the body will store any available carbs as fat. The bottom line is that you need to have the proper balance of available carbs, fat and protein for your body to function properly.   

Do You Need Help?

Do you want some help with your workout? Maybe som diet questions? Let me know and I will try to help you. email me at rweick3937@gmail.com

Great Article From Adam Bornstein at Livestrong

When I purchased our treadmill last year I really had no expectation that I would get motivational assistance included in the deal. After we set up the treadmill I enrolled on the Livestrong website. Shortly thereafter I started to receive emails from Adam Bornstein at Livestrong. The content has been very motivational.
Follow the link below to read Adams view on abs.


http://www.livestrong.com/blog/blog/are-you-doomed-be-fat/?utm_source=newsletter&utm_medium=email&utm_campaign=1.24.12

The McRib and Dick Weeds Emersion

My wife and friends have suggested to me in the past that sometimes I get too into things. I get so emersed that I constantly think about things that interest me. Maybe it's obsessive or maybe it's just the way that I stay on top of things, keep the data bank refreshed and try to be aware. Since I began my healthy lifestyle I've signed up for e-news from multple blogs and websites.  I recently experienced a benefit of this behavior when I received the Jillian Michaels newsletter. It discussed the recent uproar over McDonalds bringing back the McRib sandwich.
How McDonalds gets away with selling this crap to the public amazes me. The article claims that the buns used for the sandwich contain a chemical called azodicarbonamide. It is a bleaching agent that is often used in making foam plastics, like the kind used in the manufacture of some shoe soles and in yoga mats.
But I will refer you to the origin of this information, the Huffington Post. Click the link below to see the whole article.
http://www.newsytype.com/13370-mcrib-faces-heat/

Richard Weick commented on LIVESTRONG.COM.

Richard Weick commented on LIVESTRONG.COM.

I wonder about the meals after 7:00pm. Here's an interesting view and explanation from Angela Epstein. This is a small part of a very thorough article she wrote on "Mail Online - Health".

Digestive system.
The body requires a regular supply of energy and its key source is glucose. This is constantly burned up to release energy for muscle contraction, nerve impulses and regulating body temperatu...re.
When we sleep, our need for these energy reserves is marginal so the digestive system slows down to a sluggish pace. The immobility of our bodies promotes this.
For this reason, eating late at night is not recommended as our inactive state will prevent enzymes and stomach acids from converting it to energy. This causes that telltale bloated feeling.

Read more: http://www.dailymail.co.uk/health/article-90598/What-happens-body-youre-asleep.html#ixzz1Zu8Q9fjM.

Maximum Heart Rate

Since we have started using the EA Sports Active2 at our home there has been a lot of discussion on the topic of Maximum Heart Rate. We did the subtraction, 220 - age to calculate my MHR and 226 - age for my wife (it's different for females). So my MHR calculates to 156. The recommended workout range is 50%-90% depending on what your goals are. The problem is that I when I am at the peak of my workout I have short bursts as high as 170 or more. My wife was concerned that I was going to have a heart attack by working out too hard. Well, I did the research and I found that it is a fact that you can't hurt a healthy fit heart with exercise. You can only make it stronger. I also found that everyone has a different MHR depending on their level of fitness. I've been exercising for 2 years now so my MHR is going to be different. I also found that really fit athletes will more than likely have a lower MHR as their hearts are much healthier and more efficient. They get the job done with less effort.
BTW I found most of this information on the Cleveland Clinic Webstite. It's a great place to research health questions.

Maximum Heart Rate

I have been struggling with this all month. It started with the purchase of the EA Sports Active2 with the heart rate monitor. Now I know what my heart rate is during my workouts. So what do I do with this information?
I did the calculations to see what my max rate should be, i.e. 220-64=156.
I checked my numbers during my workout and for short periods I was way over that number. I noticed that as I increased my heart rate with each exercise my HR stayed at a higher level. When I was in the middle of my routine I hit 170 and higher for short bursts. Is this too much?
When I googled this I found that if you are healthy enough to hit that range that's OK for brief periods.
It wasn't a struggle to complete the workout and I'm still breathing!
I guess it's OK! 

The Calcium Factor Study

The Calcium Factor
The findings of this study add to mounting research that suggests dietary calcium intake increases fat loss.  Because all participants in the study reported low dairy intake before beginning the study, the high protein – high dairy group’s enhanced outcomes may be due to the increased dietary calcium intake.  Some studies suggest dietary calcium, particularly from dairy products, may bind to dietary fat, lower its absorption in the digestive tract and/or decrease fat storage. With increased dietary calcium, lipolysis, the breakdown of lipids including fat, increases. However, not all calcium is created equal; a separate study found that calcium from supplements did not have the same effect as calcium from diet

Another Good Article about Choices

Sometimes my creative juices stop flowing but thanks to all the feeds I get I usually can come p with a decent post. here's one from Paige Waehner. It's all about choices.
Enjoy!

http://exercise.about.com/b/2011/09/28/making-the-choice-to-exercise.htm?nl=1

Staying Motivated

It happens to all of us.

We are hitting our workouts every day and seeing results when suddenly something changes.  You have days when you don’t want to start your workout and you think that maybe you can let it slide for a day or two.

Don’t let it happen!

Here are some suggestions on staying motivated.

1 – Make an investment -Join a gym, you may feel obligated to use what you are paying for. It doesn’t have to be an elaborate upscale gym. See if your town has a Y. They usually very well equipped and you get the bonus of working out with others. That can be motivation in itself.

2 – Make a List – I like workout lists! It’s a good way to view your workout in smaller chunks.  Tape it to the wall close to your workout area. You can put together a few variations of your routine. Take a look at them before you start. 

3 – Fill Your In-box – Sign up for as many e-newsletters on fitness and health as you can. Read them every day stay in the zone. See what Jillian Michaels or Paige Waehner say about staying in the zone.

4 – Don’t Diet – Instead of going on a rigid diet adopt a healthy lifestyle. Make sure that everything that goes in your body is healthy. 

Navigating a Busy Week

This was a busy week for me. If I allowed myself to hesitate I could have missed several workouts.

Monday was an normal day and I was able to do a WII Yoga set and then 23 minutes of EA Active.

Tuesday was an 08:30 start time for work. and a dress up day as we had visitors from the Lincoln Division. The Meeting was at 10:30 AM with the Lincoln guy, lunch at 12:00 and then back to the hotel for the monthly organizational meeting. I was able to get in a 30 minute run and some yoga in the morning.

No workout on Wednesday, I had to work a 12 hour shift for the month end sales close. Back to normal on Thursday morning but.....I couldn't remember what my last workout was, running or circuit training.

I wasn't sure what to do and I hesitated and almost decided to not do anything.

I thought about it for a while and decided to go through my daily WII routine as I normally would.

Good move as by the time I finished I had decided to get on the treadmill and do the Livestrong Weight Loss program. That's 30 minutes of varied speeds and inclines on the treadmill. It's very good sweat.

Friday was WII and hen EA Active.

I didn't miss a workout. I just adjusted my course. All I have to do now is stay on course for the holiday weekend.

A Quest For a Six-Pack

No, I am not talking about Coors Light!

We are talking about the one physical feature that every exercise fanatic seeks either consciously or subconsciously, 6 pack abs.

There are so many ads everywhere that try to sell you on the next generation ab system. Here are a few truths that you should be aware of before you begin your quest.

First, You need to know what your body fat percentage is and I'm not talking about BMI. You need to go to a gym or spa or anywhere that you can have an accurate measurement of your body fat. There is a formula that uses measurements of select points on your body. Ask your doctor for advice on how to find your numbers

 If you work out 5 - 6 times a week and do enough cardio and follow a strict low-fat diet you will probably come in around 20% body fat. There are several ways to measure body fat. There are scales that will calculate your body fat by sending an electrical current through your body. They are somewhat accurate but it can be used as a starting point. .

The reality is that if you want to get to a six pack it's going to require 10% body fat in a male and 14 -16 % body fat for a female.

That's a big commitment. I work out 6 hours a week and my body fat is around 19%. I would need to add at least another 4 hours and some really strict dietary changes to get to 10%.

I'm going for it......How about you?

It's a No Brainer!

I did my weekly shopping at Walmart today. I didn't think too hard about what I purchased as I pretty much buy the same stuff every week. When I got to the checkout there was a line so I had some downtime. I noticed the lady in line in front of me and I watched her check out her items. I guessed her age to be between 45 and 50. She was overweight and out of shape. My eyes shifted to the items she was buying. I saw chips, not 1 bag but 3. She had 8 - 10 frozen meals, an assortment of pasta and chicken dishes with cream sauces.

There were several bottles of soda also and they were not diet.

I looked in my basket and saw fresh brocolli, veggies and a jar of salted dry roasted peanuts.

If peanuts are one of my vices....I'll accept it.

Beyond Weight Loss

This is a really good article by Paige Waehner.

Beyond Weight Loss

We often focus so much energy on losing weight, we're completely unprepared for what happens when we actually lose it. We often have the belief that, once we lose the weight, we're home free. We can finally get back to "normal" life, a life that doesn't involve monitoring every bite, watching portion sizes, following that diet or going to the gym every day. The truth is, you have to do at least the same amount of work to maintain your weight loss as you did to lose it in the first place, perhaps even more. Knowing that, and understanding the factors that can contribute to weight regain, can help you stop the cycle for good.

Read More at http://exercise.about.com/od/gettingweightlossresults/a/5-Reasons-You-Regain-Weight.htm

Abuse of the term "Healthy"

Healthy?

I read the label on a loaf of bread that I purchased recently. The brand had the word "healthy" in it. Does that mean it's really healthy? The number 4 ingredient was "High-Fructose Corn Syrup". http://en.wikipedia.org/wiki/High-fructose_corn_syrup

Is it healthy?

What is the definition of "healthy" when used on a food label?

United States Department of Agriculture, Federal Drug Administration

Manufacturers are allowed to make a "healthy" claim on food labels. However, the FDA's definition of "healthy" differs from the USDA's definition because of the types of foods that are regulated by each agency. Under the FDA, a label may say "healthy" if the food is

1. low in fat and saturated fat
2. limited in amount of sodium and cholesterol
3. provides at least 10 percent of one or more of vitamin A, vitamin C, iron, calcium, protein, and fiber (for single-item foods).

Raw, canned, or frozen fruits and vegetables and certain cereal-grain products do not necessarily need to meet these criteria and can be labeled "healthy" if

• they do not contain ingredients that change the nutritional profile
• they conform to the standards of identity
  (1) enriched grain products which call for certain required ingredients (vitamins, minerals, protein, or fiber).
  (2) meal-type products (large enough [6 ounces] to be considered a meal) provide 10 percent of the Daily Value of two or three of these ingredients, in addition to meeting the other criteria
• sodium content does not exceed 360 mg (milligrams) for individual foods and 480 mg for meal-type foods.

Find Something That Works

What works for you?

We all need a reason to get up every morning and workout. It's almost unnatural to rise at 05:30 am and get on a treadmill or bike or any other device that will burn calories.

You will inevitably ask yourself "why am I doing this?".

The answer is that a goal is a major requirement to success.You need to know where you want to be in order to get there.

Do you want to lose 5 pounds or gain 2 inches?

Reduce your body fat percentage.

Think about it!

Go Natural

Go Natural!

This is what I am hearing from the pro's like Jillian Michaels.

What does it mean?
The way I understand it is that you should be eating foods that are natural, organic, unprocessed. There are so many products on the market that use things like trans fat or unsaturated fat to extend shelf life on products.
Trans fats are your worst enemy! That's the stuff that sticks to your arteries and clogs up your system.
The starting point to fixing this is to start reading labels.
If the ingredients say "trans fats" or "saturated fats" ..........dump it!
Processed foods are designed for longer shelf life. Avoid them at all costs!

Just Do It!

Have you had a tough start recently?

I have!

Getting up at 5:15 am every day to work out is a bitch, but you have to do it. You have to find ways to overcome the temptation to roll over and go back to sleep.

I think about the reward of what I can eat after the workout. The harder I work out the more I can consume for breakfast.

Breakfast is my favorite meal of the day and I use that as a motivation.