Cardio
Friendly Advice
05/30/11 09:28 PM
A friend recently messaged me on Facebook and asked for some advice on how to get back into getting in shape after his wife had a baby and priorities changed for him a bit. Here’s what he asked:
Well, I guess I was in a talkative mood, so I had quite a reply. I’ll copy it below. Enjoy!
A very similar thing happened to me with the birth of my children (check out Couvade syndrome)...
As far as getting back to 200ish, I would start at combining strength with cardio:
Strength increases muscle mass in turn burning more calories and causing you to look stronger in turn causing you to feel better about yourself in turn causing you to lift more... It also fights the issues of bone density loss and increases testosterone which also helps burn more calories.
Cardio is the most effective at burning the most amounts of calories in the shortest amount of time. The optimal format is interval training. This could be sprinting for 30 seconds then jogging for 90—repeat. Or swimming or biking or...
If you enjoy strength and despise cardio, focus on strength, but get cardio in too. I would lift each body part no more than 2 times per week. You can structure it anyway you like it beyond that, but be sure to give each body part 48 hours of rest before lifting it again.
Running is just about the best form of cardio. Swimming, boxing, jumping rope are all close behind. Biking, jogging, sports, etc. are good things to do, but not as demanding on the cardiovascular system as, say, running.
I'd go for at least 3 times a week of 30 minutes or more for cardio. The more you can do, the better. You can combine the cardio workouts with your strength or do them at different times/days.
Depending on how you break up your body parts, it will take you a different amount of time.
If you did a typical upper body/lower body or push/pull workout, I'd say 30-45 minutes should be good. If you did full body, I'd say 45-60 would be good.
Design your sets around getting in about 25 total reps for the specific movement. E.g. If you're doing a bench press and you want to do 3 sets, do about 8 reps per set for a total rep count of 24-25 (5 sets of 5, 2 sets of 12, etc.)
As far as supplements, you should be taking a daily multivitamin. I use the Equate branded (walmart) Active Male or something. Nothing special. I also take 500 extra mg of Vitamin C every day.
The only other supplement that I am comfortable with and use myself is whey protein. My favorite is Dymatize. Look for low-fat, and avoid artificiality if possible.
I prefer to add this to my shakes, but it tastes fine with milk too.
The third area (which I struggle the most with) is nutrition. Since we are about the same age and size, I can say that your average caloric needs are probably at around 2000/day (there are online calculators that can help with accuracy of that number.) So, if you could cut 500 calories off of that number then do a 500-1000 calorie workout, you've gotten yourself a good caloric deficit.
Ultimately a calorie is a calorie regardless of where it comes from, but it is good to eat healthy whole foods whenever possible. Stuff like fiber and whole grains can keep you fuller for longer and eating snacks (with carbs for short term energy and fat or protein for longer term energy) are a VERY good thing. ~55% of your calories should come from carbs, 25% protein and 20% fat (does that make 100%?)
The most important thing to do is start. If you can just do one day/week and you currently doing zero, then just get that one in. Shoot for two next week, etc. Look for excuses to be active. Take the stairs. Park further from the entrance to the store. Play ball. sign up for a 5k.... etc.
Last summer I was weight training quite a bit. I was in the best shape of my life. Anyhow, we had a kid, and that does damage to the physique. So, I'm about 230 now, and would like to get down to a healthy 200-210. I want to do this mainly from weight training. So, where do I start, and what supplements (if any) should I take?
Well, I guess I was in a talkative mood, so I had quite a reply. I’ll copy it below. Enjoy!
A very similar thing happened to me with the birth of my children (check out Couvade syndrome)...
As far as getting back to 200ish, I would start at combining strength with cardio:
Strength increases muscle mass in turn burning more calories and causing you to look stronger in turn causing you to feel better about yourself in turn causing you to lift more... It also fights the issues of bone density loss and increases testosterone which also helps burn more calories.
Cardio is the most effective at burning the most amounts of calories in the shortest amount of time. The optimal format is interval training. This could be sprinting for 30 seconds then jogging for 90—repeat. Or swimming or biking or...
If you enjoy strength and despise cardio, focus on strength, but get cardio in too. I would lift each body part no more than 2 times per week. You can structure it anyway you like it beyond that, but be sure to give each body part 48 hours of rest before lifting it again.
Running is just about the best form of cardio. Swimming, boxing, jumping rope are all close behind. Biking, jogging, sports, etc. are good things to do, but not as demanding on the cardiovascular system as, say, running.
I'd go for at least 3 times a week of 30 minutes or more for cardio. The more you can do, the better. You can combine the cardio workouts with your strength or do them at different times/days.
Depending on how you break up your body parts, it will take you a different amount of time.
If you did a typical upper body/lower body or push/pull workout, I'd say 30-45 minutes should be good. If you did full body, I'd say 45-60 would be good.
Design your sets around getting in about 25 total reps for the specific movement. E.g. If you're doing a bench press and you want to do 3 sets, do about 8 reps per set for a total rep count of 24-25 (5 sets of 5, 2 sets of 12, etc.)
As far as supplements, you should be taking a daily multivitamin. I use the Equate branded (walmart) Active Male or something. Nothing special. I also take 500 extra mg of Vitamin C every day.
The only other supplement that I am comfortable with and use myself is whey protein. My favorite is Dymatize. Look for low-fat, and avoid artificiality if possible.
I prefer to add this to my shakes, but it tastes fine with milk too.
The third area (which I struggle the most with) is nutrition. Since we are about the same age and size, I can say that your average caloric needs are probably at around 2000/day (there are online calculators that can help with accuracy of that number.) So, if you could cut 500 calories off of that number then do a 500-1000 calorie workout, you've gotten yourself a good caloric deficit.
Ultimately a calorie is a calorie regardless of where it comes from, but it is good to eat healthy whole foods whenever possible. Stuff like fiber and whole grains can keep you fuller for longer and eating snacks (with carbs for short term energy and fat or protein for longer term energy) are a VERY good thing. ~55% of your calories should come from carbs, 25% protein and 20% fat (does that make 100%?)
The most important thing to do is start. If you can just do one day/week and you currently doing zero, then just get that one in. Shoot for two next week, etc. Look for excuses to be active. Take the stairs. Park further from the entrance to the store. Play ball. sign up for a 5k.... etc.
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iPhone App Cyclemeter
05/20/11 01:23 PM
I use my iPhone quite frequently when I run or bike. Yes, I use the iPod app, but I have an iPod Shuffle that I can use too. I take the phone with me for two reasons.
1: For safety. It’s nice to have a phone on me should I need to make a call.
2: So I can track my ride/run using GPS. There are a handful of apps out there that do this, but the one that I’ve settled on is called Cyclemeter (they also have one called runmeter). I’ve tried iMapMyRide and RunKeeper (the free versions) and just didn’t like them that much.
Cyclemeter is actually the only app that I’ve actually paid for. I think it was worth the $5.
It tracks a bunch of stuff from distance and pace to elevation and calories burned. I like the no nonsense way it sends me an email after each ride/run and I can click on a google maps link to see the data (like this recent ride).
Something that I’m interested in trying when I’ve got extra money lying around, though, is iMapMyRide’s sensor attachments. They’ve got heart rate and cadence trackers that are supposed to all interact with the app. That sounds pretty cool.
The biggest tip I can give is to be sure that the GPS is fully “warmed up” before you start. I live in a mountainy area, so if it isn’t right to begin with, it’ll give very skiwampus results (like this 1 hour – 54 mile ride).
1: For safety. It’s nice to have a phone on me should I need to make a call.
2: So I can track my ride/run using GPS. There are a handful of apps out there that do this, but the one that I’ve settled on is called Cyclemeter (they also have one called runmeter). I’ve tried iMapMyRide and RunKeeper (the free versions) and just didn’t like them that much.
It tracks a bunch of stuff from distance and pace to elevation and calories burned. I like the no nonsense way it sends me an email after each ride/run and I can click on a google maps link to see the data (like this recent ride).
Something that I’m interested in trying when I’ve got extra money lying around, though, is iMapMyRide’s sensor attachments. They’ve got heart rate and cadence trackers that are supposed to all interact with the app. That sounds pretty cool.
The biggest tip I can give is to be sure that the GPS is fully “warmed up” before you start. I live in a mountainy area, so if it isn’t right to begin with, it’ll give very skiwampus results (like this 1 hour – 54 mile ride).
Out-n-About
05/24/10 07:00 AM
Even though it snowed last night (!!), spring has definitely been in the air the last few weeks. I am lucky enough to live in a very active and health part of the world. There is something motivating and energizing now that I see more and more people out biking, running, walking, etc.
My older son and I went on a bike ride and we had a great time. It makes me even more excited to see the thermometer rising so we can spend even more time outside. What are some of your favorite things to do outside?
http://www.deseretnews.com/article/705345246/Utah-ranked-No-2-healthiest-state.html
My older son and I went on a bike ride and we had a great time. It makes me even more excited to see the thermometer rising so we can spend even more time outside. What are some of your favorite things to do outside?
http://www.deseretnews.com/article/705345246/Utah-ranked-No-2-healthiest-state.html
iPhone & Lose It!
08/14/09 09:25 AM
While there are many health and fitness apps on the iTunes App store, I found one that I can’t live without. It is called, Lose It! It allows you to track calories consumed and calories burned through exercise. It has a very large library of foods and exercises and it keeps things pretty tidy by allowing you to put in your goals then it customizes your needs.
It is very much worth checking out, and it is free!
It is very much worth checking out, and it is free!
iPhone & MapMy
07/27/09 08:28 AM
For fathers day, my beautiful wife got me an iPhone. It is an amazing piece of technology and I quite enjoy it.
One thing that I use almost every day is a free app that I downloaded called iMapMyRide. This app, while not perfect, uses GPS to track distance, time and pace then maps the run, ride, hike, etc. on a map so you can see where you went. I absolutely love this app and it has made a big difference in motivating me to run a little harder or a little longer.
If you are looking to lose weight or get into better shape, it makes purchasing an iPhone or iPod Touch completely worth it.
One thing that I use almost every day is a free app that I downloaded called iMapMyRide. This app, while not perfect, uses GPS to track distance, time and pace then maps the run, ride, hike, etc. on a map so you can see where you went. I absolutely love this app and it has made a big difference in motivating me to run a little harder or a little longer.
If you are looking to lose weight or get into better shape, it makes purchasing an iPhone or iPod Touch completely worth it.
New Shoes
05/04/09 10:34 PM
Last week was the week of the new shoe for me. I got two new pairs of shoes. One pair for basketball and one for running. It seems like all of my shoes are wearing out at the same time... I could use some new dress shoes and casual shoes too. Oh well, those can weight
Anyway, the new running shoes are quite nice, Asics Gel-Kinsei. (Similar to the above image.) I tried looking at two local running shops, (Salt Lake Running Company, Wasatch Running) but couldn’t find something within my price target (<$80). I ended up at Sports Authority and while I didn’t get the same type of service as at a running shop, the sales people were very friendly.
This is my second pair of Asics, but I had to choose a different size because Sports Authority doesn’t carry 12.5. I got 13 instead of 12 because it felt better. Well, I ran on the treadmill this morning with the shoes and liked ‘em till the very end when the heel started to rub the wrong way. I’m going to give it another go on my Wednesday run, but will have to return them if they still rub.
So what? Well, it got me thinking of some of the things I learned at my favorite running shop: The Starting Block (in Missouri). The owners are great and the service is wonderful. They do a video gait analysis then recommend shoes that will best help you on your run. I learned that I am a neutral runner which means I run with pretty good form.
I also learned the importance of actually running (on a treadmill) before you buy the shoes. Once you buy them, you can continue to run on a treadmill to be sure they’re right and return/exchange them for the right fit. Also, running shoes should offer about a thumbnails width between the end of the big toe and shoe when standing. This gives the foot plenty of room to move while running.
Finally, I learned that shoes break down over time (~350 miles). If the shoe is broken down inside, even if it looks fine on the exterior, you increase the risk of injury and it can make you sorer faster.
Anyway, the new running shoes are quite nice, Asics Gel-Kinsei. (Similar to the above image.) I tried looking at two local running shops, (Salt Lake Running Company, Wasatch Running) but couldn’t find something within my price target (<$80). I ended up at Sports Authority and while I didn’t get the same type of service as at a running shop, the sales people were very friendly.
This is my second pair of Asics, but I had to choose a different size because Sports Authority doesn’t carry 12.5. I got 13 instead of 12 because it felt better. Well, I ran on the treadmill this morning with the shoes and liked ‘em till the very end when the heel started to rub the wrong way. I’m going to give it another go on my Wednesday run, but will have to return them if they still rub.
So what? Well, it got me thinking of some of the things I learned at my favorite running shop: The Starting Block (in Missouri). The owners are great and the service is wonderful. They do a video gait analysis then recommend shoes that will best help you on your run. I learned that I am a neutral runner which means I run with pretty good form.
I also learned the importance of actually running (on a treadmill) before you buy the shoes. Once you buy them, you can continue to run on a treadmill to be sure they’re right and return/exchange them for the right fit. Also, running shoes should offer about a thumbnails width between the end of the big toe and shoe when standing. This gives the foot plenty of room to move while running.
Finally, I learned that shoes break down over time (~350 miles). If the shoe is broken down inside, even if it looks fine on the exterior, you increase the risk of injury and it can make you sorer faster.
Above the Neck
04/07/09 05:27 PM
I thought this blog post from Fitness magazines senior editor, Bethany Gumper, was a good thought on whether or not to work out when ill. She says that if your symptoms are “above the neck” then it is typically okay to work-out. I like this terminology.
Typically, if I think I can at least walk for a bit, I almost always feel better having worked-out than not. If I’m sick with something other than a cold, I think it is wise to rest until your body can catch up.
I first heard about this post from Twitter.
Typically, if I think I can at least walk for a bit, I almost always feel better having worked-out than not. If I’m sick with something other than a cold, I think it is wise to rest until your body can catch up.
I first heard about this post from Twitter.
Disney Fitness
03/18/09 02:13 PM
I am at the happiest place on earth for the week with my wife and her family. It has been, and promises to be, a lot of fun. I’ve been here before, but have never stayed on Disney property. We are at the All Star Sports Resort and it is a fun hotel....but that’s not what I want to talk about.
Here are some tips we just used that you should try on your next vacation:
1. Keep exercising.
I know I’m on “vacation” but my body still needs at least some maintenance. The hotel doesn’t have a weight or fitness room, so I’m left to body weight exercises and running.
The resort claims they have a “jogging trail,” which sounded really cool when I read about it before I came. Turns out - it is just a sidewalk along the side of the road. Nevertheless, it works, and is still a nice change of scenery.
A lot of people consider all of the walking around the parks as their exercise, and while I don’t disagree that it is exercise, I find that running in the morning gives me a little extra energy to get through the day. I did a 4-5 mile run the first morning here and a 5-6 mile run this morning. My legs are tired, but I also know, I’ve done my cardio for the day (at an elevated heart rate). It also helps me counteract any excess calories I may consume from bounteous food options.
2. Bring and wear a CamelBak.
[To be fair, my “camelbak” is actually made by Trek]. Especially since Orlando is almost always warm or hot, proper hydration is vital. One really nice thing about Disney, is the ability to bring your own food. Since you can bring as much food and water as you can carry, you might as well as have it all on your back at easy access.
3. Share a meal with your mate.
We went to the Rainforest Cafe yesterday. This is a fun restaurant. To save money and calories, my wife and I ordered one meal and two plates. We saved a bunch, ate really well, and were satisfied. (We got grilled salmon w/ mango sauce and coconut shrimp with a lettuce salad (italian dressing)).
By sharing the plate, we saved at least $25 and didn’t eat more food than we needed (we were both satisfied with the portions we ate.) This kind of activity can be super useful if you’re trying to be fit and watch your wallet.
p.s. I did a report on genericide in grad school - CamelBak is a good example of it.
Here are some tips we just used that you should try on your next vacation:
1. Keep exercising.
I know I’m on “vacation” but my body still needs at least some maintenance. The hotel doesn’t have a weight or fitness room, so I’m left to body weight exercises and running.
The resort claims they have a “jogging trail,” which sounded really cool when I read about it before I came. Turns out - it is just a sidewalk along the side of the road. Nevertheless, it works, and is still a nice change of scenery.
A lot of people consider all of the walking around the parks as their exercise, and while I don’t disagree that it is exercise, I find that running in the morning gives me a little extra energy to get through the day. I did a 4-5 mile run the first morning here and a 5-6 mile run this morning. My legs are tired, but I also know, I’ve done my cardio for the day (at an elevated heart rate). It also helps me counteract any excess calories I may consume from bounteous food options.
2. Bring and wear a CamelBak.
[To be fair, my “camelbak” is actually made by Trek]. Especially since Orlando is almost always warm or hot, proper hydration is vital. One really nice thing about Disney, is the ability to bring your own food. Since you can bring as much food and water as you can carry, you might as well as have it all on your back at easy access.
3. Share a meal with your mate.
We went to the Rainforest Cafe yesterday. This is a fun restaurant. To save money and calories, my wife and I ordered one meal and two plates. We saved a bunch, ate really well, and were satisfied. (We got grilled salmon w/ mango sauce and coconut shrimp with a lettuce salad (italian dressing)).
By sharing the plate, we saved at least $25 and didn’t eat more food than we needed (we were both satisfied with the portions we ate.) This kind of activity can be super useful if you’re trying to be fit and watch your wallet.
p.s. I did a report on genericide in grad school - CamelBak is a good example of it.
Amy Mac
03/13/09 03:28 PM
I’m always poking around online for useful sites that can help us reach our fitness goals. I found one site that particularly caught my attention.
Recently, I was able to connect with Amy McIntyre from the fitness site withamymac.com. Along with running the website, she is a personal trainer with a varied background. Her site provides all kinds of useful information including videos, articles, and discounts.
The videos that she produces are called “Fit Life” and can be viewed online or subscribed to in iTunes. I find them useful and entertaining and Amy’s personality keeps things fun and light.
While she says that wellness is one of the most overlooked segments of health, it is also very easy, “to make changes to your life that will eventually make a big difference!”
Amy feels “the confidence that comes from feeling healthy, strong, energized and in control of your life,” is the best thing about being fit and that, “a great workout can make you feel like you are on top of the world and can tackle anything.”
Two other great things about her site are the discount section and the ability to purchase her book. The book was an Amazon Best Seller in the Family Health section last Feb. and March. It looks like a great read, I’ll have to check it out.
Anyway - take a look at withamymac.com and keep striving to reach your fitness goals!
I first met Amy via Twitter.
Recently, I was able to connect with Amy McIntyre from the fitness site withamymac.com. Along with running the website, she is a personal trainer with a varied background. Her site provides all kinds of useful information including videos, articles, and discounts.
The videos that she produces are called “Fit Life” and can be viewed online or subscribed to in iTunes. I find them useful and entertaining and Amy’s personality keeps things fun and light.
While she says that wellness is one of the most overlooked segments of health, it is also very easy, “to make changes to your life that will eventually make a big difference!”
Amy feels “the confidence that comes from feeling healthy, strong, energized and in control of your life,” is the best thing about being fit and that, “a great workout can make you feel like you are on top of the world and can tackle anything.”
Two other great things about her site are the discount section and the ability to purchase her book. The book was an Amazon Best Seller in the Family Health section last Feb. and March. It looks like a great read, I’ll have to check it out.
Anyway - take a look at withamymac.com and keep striving to reach your fitness goals!
I first met Amy via Twitter.
Run More
03/11/09 11:15 PM
If your goal is weight loss, you must burn more calories than you take in. The bigger the deficit (caloric deficit) the more fat weight you will lose. To optimize the time you spend trying to create this deficit, run. There are few things that burn as many calories as running does. Biking, sports, elliptical training, and many others certainly are good and burn calories, but they don't work as well as good old fashioned running.
Newton's Nature
03/06/09 10:45 AM
I just read another very interesting article regarding mid-foot running. (I posted a few weeks ago about Newton shoes.) This article is again found on the Newton blog. It references an article from Popular Science about how humans are natural long distance runners and can “outrun just about any other creature on the planet”.
I’ve never thought about that before, but think it is a great way to look at how we are designed to run. Before modern transportation, we must have run an awful lot (when we weren’t riding horses).
Have a read of the above links. Pretty interesting stuff. I’m still enthralled by Newton shoes and look forward to trying them someday.
I’ve never thought about that before, but think it is a great way to look at how we are designed to run. Before modern transportation, we must have run an awful lot (when we weren’t riding horses
).Have a read of the above links. Pretty interesting stuff. I’m still enthralled by Newton shoes and look forward to trying them someday.
Let Go
03/05/09 11:27 PM
Far too many exercisers hold on to the cardio equipment their using. Holding onto the machine is certainly good to do when changing speed or resistance, but let go whenever possible. By holding onto the supports, you minimize the efficacy of your workout by reducing how many muscles can be in action. You're essentially resting part of your body (at least a little bit) by holding on.
This is especially true on stair climbers or treadmills at a high incline. If you slow down or decrease your incline, and don't hold on, you'll get a much better workout and get fitter faster!
This is especially true on stair climbers or treadmills at a high incline. If you slow down or decrease your incline, and don't hold on, you'll get a much better workout and get fitter faster!
Bike Stitch
02/25/09 04:24 PM
I did a bike ride for cardio today and it was a good time. It was about 50º outside, so I couldn’t help but get out. I live at the base of a little mountain in the Salt Lake valley called Steep Mountain with about 1000 foot vertical change, so it is about 30 minutes up and 7 minutes down.
Anyway, I wasn’t on my ride too far before an uncomfortable side cramp hit me. I did my best to just work through it, but was curious if there was anything knew I could learn about cramps when I got back. So, I turned to the proverbial source of knowledge... Wikipedia
Here’s a link to the page, but I thought I’d list the things I did wrong (according to Wikipedia) before my ride to possibly complicate the benign side cramp:
Anyway, I wasn’t on my ride too far before an uncomfortable side cramp hit me. I did my best to just work through it, but was curious if there was anything knew I could learn about cramps when I got back. So, I turned to the proverbial source of knowledge... Wikipedia
Here’s a link to the page, but I thought I’d list the things I did wrong (according to Wikipedia) before my ride to possibly complicate the benign side cramp:
- I ate a snack just before I left.
- I probably haven’t had enough water intake today.
- I didn’t warm-up as much as I could have.
- I didn’t gradually increase the intensity of the ride (I got right into going up the hill.)
Wii Fit
02/23/09 06:46 PM
Have you ever played the Wii? If not, you should find a friend who has one. I haven’t played a lot of games, but I can say that the Wii Fit it a super fun game. Not only is it mentally challenging, but it actually can give you a bit of a workout.
If you haven’t seen it yet, it comes with a small platform that you stand on. It senses how you’re shifting your weight and balance and the little Mii’s on the game respond accordingly.
It has cardio, strength, yoga, and balance games. It is pretty fun. Try it out.
Here’s one of Nintendo’s promotional video’s:
and a hilarious parody I found too:
If you haven’t seen it yet, it comes with a small platform that you stand on. It senses how you’re shifting your weight and balance and the little Mii’s on the game respond accordingly.
It has cardio, strength, yoga, and balance games. It is pretty fun. Try it out.
Here’s one of Nintendo’s promotional video’s:
and a hilarious parody I found too:
Newton Shoes
02/17/09 06:53 PM
I was looking through a running magazine the other day (Runners World?) and saw an ad for Newton Running shoes. I thought it’d be pretty cool to have a shoe with my name on it (unlike NikeID), so I looked them up. Take a look... they’ve got a pretty cool and unique technology that allegedly helps runners move with a more natural motion. They claim that too many of us run with a heal strike first whereas we should be running with a forefoot strike.
I’d like to try them out, but am mid-cycle with my current shoes and haven’t budgeted for their $150+ price tag. But I’ll post about them if I get a chance to learn more.
Here’s a (YouTube) video from their website:
I’d like to try them out, but am mid-cycle with my current shoes and haven’t budgeted for their $150+ price tag. But I’ll post about them if I get a chance to learn more.
Here’s a (YouTube) video from their website: