* BlipsFit *

“Those that do not make time for fitness, will have to make time for illness”

I hate pushups altough I’m fast, mean (not really) and dangerous (nah) I can not do many push-ups. Then I found this website;

http://hundredpushups.com

It is a 6 week training program to reach 100 push ups, now that would be a challenge. I’m on my way, who is joining? Stats will be available.

A few more…… Getting there……..

Last night at the Y.M.C.A. I attended a class called “BodyPump” it was all about strength training and core muscles. Woow it hurts (muscle pain) today but it was a very good class. I specially like the fact that it is something else I’m doing, breaking the daily routine a little. Very intense  for sure. I might end up doing this kind of workouts 3 times a week. I like the variation, keeps it fresh and interesting.

Exercise doesn’t stop the clock on aging — but it seems to slow it down. Evidence continues to mount that exercise provides many benefits to help people look and feel younger. The March issue of Mayo Clinic Women’s HealthSource offers a recap of the many benefits of regular exercise.

Provides energy: A lack of energy is largely a result of inactivity. Endurance exercises such as walking, swimming, jogging, biking and rowing improve stamina and energy. After just a few weeks in a walking program, most people find they have more energy for activities such as gardening or traveling.

Encourages well-being: There’s considerable evidence that regular physical activity can help reduce stress, manage mild-to-moderate depression and anxiety, improve sleep, boost mood and enhance the overall sense of well-being.

Takes off pounds and keeps them off: Exercise burns calories. Burning more calories than consumed can reduce body fat. And exercise raises metabolism during the activity and after. In the long term, both factors help maintain weight loss.

Promotes firm bodies: A regular strength training program can help maintain muscle mass and tone and counteract the effects of gravity and aging.

Boosts immune system: Researchers have found a link between regular physical activities and improved immune functions. During moderate exercise, immune cells circulate more quickly through the body and are better at destroying viruses and bacteria.

Prevents disease: Regular aerobic exercise reduces the risk of heart disease by reducing body fat, lowering blood pressure and raising “good” cholesterol levels. A regular strength-training program increases muscle mass, preserves bone and improves strength and balance. Those benefits, in turn, make it easier to perform daily activities and help prevent falls and osteoporosis.

Improves mental function: A number of studies have found that women who are physically active score better on mental function tests than do sedentary women.

Increases overall life expectancy: A number of studies have found that women who participate in regular physical activity live longer than their more sedentary peers. Physical activity doesn’t have to mean formal exercise. Engaging in purposeful physical activities, such as cleaning or walking a pet, has been shown to lengthen life.

Mayo Clinic
200 First St. SW
Rochester, MN 55902
United States
http://www.mayoclinic.com

From: www.mensjournal.com/healthFitness/0701/workout_weight.html

Intense lifting — sets of 6-8 reps with heavy weight — adds size (and weight). You, on the other hand, want to do sets of 10-15 reps with moderate weight; you’ll burn calories and build muscle by going longer.

Weight machines are great for isolating muscles and helping beginners learn proper technique, but lifting with free weights lets you incorporate more muscle groups and expend more calories.

For a 180-pound guy, an hour of moderate lifting burns a modest 350 or so calories. That said, lifting is almost mandatory if you want to lose weight. Adding lean muscle increases caloric burn throughout the day.

Use free weights, not machines. Lift moderate weight in sets of 10-15 reps. Emphasize big muscle groups, like those in the legs.

At the Y there are two personal trainers, they look like nice guys but I don’t know, they do not even say hi, not one word. They also act as if you are not there at all. They are working with people out there and talking to others on a regular basis. I guess you have to start paying them and they actually start talking to you. Hm something is wrong with that.

Still doing ok, started with some weight training and now doing 12 minutes Treadmill and 12 minutes eliptical. I can see I burn at least 300 calories.

The Total-Body Builder

a.k.a. Rowing Machine
Burn Rate: 11 calories per minute

The Benefit: “Rowing machines provide the best total-body workout of any cardio machine,” says U.S. Olympic rowing coach Mike Teti. This is because they require equal effort from both your lower and your upper body, which could lead to greater gains in overall cardiovascular fitness.

Do It Right: On the back stroke, your knees should be almost completely straight before you squeeze your shoulder blades together and pull the handle to your sternum. Your back should stay in its naturally arched position during the entire movement. Got it? Now sign up with the Million Meter Club at www.conceptII.com. Record your distance online after every rowing session and see how you rank against more than 3,700 other club members. (Stay motivated by finishing your second million in less time.)

The 20-Minute Fat-Burner: Try Teti’s routine. It’s designed to max out your muscles during each interval, while the recovery periods help increase the efficiency of this fat burning exercise routine. Set the rowing machine at a resistance of four. Then perform sets of 10, 15, and 20 power strokes — pulling the handle to your torso as fast and as hard as you can. Separate the power strokes with 60 seconds of easy rowing at about 50 percent of your full effort. Repeat the cycle until you’ve rowed for 20 minutes.

Source: menshealth.com/rowing

No news here. Struggling with eating healthy as Maxima (my wife) is buying or making good stuff like scones and cookies. I’m able to not take anything at work but after work when the cravings starts it is more difficult to resist. Hope to loose a pound this week.

Running like crazy and that feels good. Also do some eleptical workout. Left shoulder is sour maybe to much lifting on that side? O well still feel the urge to workout every night. Bought another book about weight lifiting with exercises and in my mind very important they point out what people are doing wrong. Very good reminders and valuable. More about that book later.

Still no plan made up to train all muscle groups.

Reading on-line;

Generally speaking, the weight-loss equation comes down to calories in versus calories out. It takes a deficit of 3,500 calories to lose a pound of fat. So to lose just 1 pound a week, for instance, you need to create an average 500-calorie deficit each day. You can achieve those deficits through various combinations of diet and exercise.