Healthy Living 101

[glassman]

Question, do most of you hit (for those that go to gyms) the gym every day or every other day?

And if you couldn't do any upper body, what do most of you do?

Reason I ask, I am a cyclist and this time of year it's hard to be consistent with it, not just the weather but the time change. I have to be in the saddle for a 1,5 hour ride by 2:45/3:00 to be back by 430 (dark and super dangerous to be exercising during commute hour, too many close calls).

I don't have the clear to use my upper body till march (major shoulder surgery) otherwise I'd be rowing ( concept 2 ). Excellent tool for those of us who dirt bike.

So....thinking about joining a gym ...they've worked for me in the past, but I like the outdoors too much, rain or shine.

[hifi875]

I lift 3days a week and run 5 days and one day I run steps in the upper deck of a football stadium. Steps only take about 30 minutes but it's the hardest workout of my week.

[Vegas69]

Nice to have somebody interested, all these other old farts either died or fell off the wagon.

[skatinjay27]

lol^^^^
i been having a hard time keeping up on my exercise and nutrition this past months due to my transition into this new job but the good news is that i haven't gained any weight during this slacker month still at 180.
also i took about a 1.5 week break from running and after i went back to it i was able to run a lil over a full mile without stopping to walk! then 2 days later i was able to go even longer now its my legs that a quitting on me and not my lungs. maybe its the weather?

[hifi875]

Still putting about 30miles a week in running, but added speedwork at a local track. 4x400m,4x200m,4x100m w very little rest in between and at 5k or faster pace. Along with the stadium runs (steps) I am working a lot harder can tell a difference in my body. Still getting in 2-3 days of lifting too. Do all of my running at 5:00am and done by 6(except for my long run on sat/Sunday). Will start training for my next marathon at end of the month

[Vegas69]

Interesting, I have been reading "The Competitive Runner's Handbook" recently. I'm 100 pages into 600 and have changed up my running as of last week. I've been running almost a year now and really have been doing the same thing over and over.

As of last week, I've decided to add speed training and slowly increase my distance. This book claims you want to establish a "BASE" pace that is roughly 1:45 off your desired race pace. That's roughly 9:15 for me. This is the pace you run to build your aerobic capacity at race distance or preferrably longer unless you are running long distance like a half to marathon. It slowly increases your aerobic ability which is how efficiently your body supplies oxegyn to your muscles. It also trains your slow twitch muscle fibers and ultimately how fast you get into anaroebic.

Speaking of aneroebic. That's exactly what the speed training works on improving. On my first speed run last week, I ran two .5 miles of the 3.xx at 7.5-8 mph and then backed it way down until I recovered and ran at close to base pace until my next speed run. These speed runs increase your aneroebic capacity which equate into how long you can perform while your muscles aren't obtaining enough oxegyn. That's where the pain and will come into play. They are called speed runs for a reason, they help train your high twitch fibers in your muscles and improve your speed. Ultimately, when you race or run faster than your base pace, you get into some degree of aneroebic. It reflects in how long you can run at higher speeds and endure the pain.

He claims that you don't want to run at race pace/distance or close to it very often as it will wear you out and make you prone to injury. Basically, save it for race day and very few times inbetween. Right now my plan is to slowly work up to 5-6 miles aerobically with speed runs every week and run another 5k to see how fast I can go. I'm shooting for 7:30 pace.

[hifi875]

The speedwork is really helping me. between speedwork and hills and steps, then a couple of normal runs at race pace and a long run at 1 min or so slower than race pace gives you a good mix so you don't get bored doing the same old stuff. I've been doing the speedwork for a month now and the stamina has definitely picked up. vary your speedwork also. do some at 10k goal pace and some at 5k goal pace. My weight has dropped also. i usually weigh 168-170 and now im 163-165.

[Vegas69]

Back in November I had a extensive blood test done and found that my B12 level was abnormaly low and my HDL (Good Cholesterol) was also low.

Since, I've been taking an oral B12 supplement daily under my tongue along with two Omega 3 fish pills.

In November:
B12: 326 (200-1100 US/500-1100 Europe/Japan)
HDL: 36 (40-199)

Recently:
B12: 805
HDL: 42

To bring you back up to speed, my doctor said a B12 level under 500 causes a slough of potential problems and that was confirmed by my research. Number one is fatigue. I'm happy that after only 3 months of supplement, I'm well into the normal range. Most research has shown that levels over 1100 are not harmful. I plan to keep supplementing to increase my level.

I've always had low HDL. Through supplement, I have at least moved into the normal range. Clearly, I will continue to supplement likely for life. I've also changed my diet to include more oils and wine. I've continued to eat wild ocean fish every week. Usually Salmon....

The bottom line is you should get checked out by a qualified pyhsician. In a perfect world, your body regulates your levels properly. In my case, I have two blaring issues that can't be overcome with diet. They require supplement. I can honestly say the B12 made a noticable difference the moment I began to supplement. I have since started taking a vitamin D and I could also feel the difference. There is no doubt it has improved my health.

I plan to go back in 6 months or so to have the full spectrum of tests done plus Vitamin D to make sure my numbers are in the sweet spot.

[Tony_SS]

The problem is most all supplements on the shelf are sub par, overprocessed or rancid, from my research.

Just eat more organic eggs, butter and drink raw milk. Boom. problem solved. Youre welcome.

[Vegas69]

Being physically fit is not easy. I believe the public lacks fitness mainly due to these factors:

1. They don't know how.
2. They don't make time.
3. They don't care.
4. They can't afford it.
5. They won't make the effort.

In my opinion, overall physical fitness is 80% nutrition and that's where the work starts. Since good nutrition is primarily made up of non processed, fresh foods, it means more shopping and preparation. Take the average American's lifestyle which is made up of working to many hours and being spread to thin, good nutrition goes out the window. If you have a family, you must get everybody on the same page, especially the shopper. Healthy choices must be available at all times in the house and I strongly urge you to pack a cooler EVERYDAY for work. I haven't missed a day in nine months. You simply must have the option to eat healthy snacks at work and on the run. It's also a metabolism and energy booster. I normally pack two snacks a day. Raw nuts, banana, oranges, etc..

The truth of the matter is that nutrition is getting thrown under the rug for a task that is much less important. What can you eliminate from your life or move down the ladder to make time for your better health? What about your families better health? It's easier to get home late and order a pizza than cook a quality meal. Most don't want to change, I get it.

The fact is that we ALL have 24 hours in a day. It comes down to time management. We are all capable of having a few real principals in our life. Health should be near the top of the list. It's not the easy way out but what that's worthwhile and lasting in life is?

Kelli's out of town on her bacholerette party so I had to fend for myself tonight. That meant a trip to the store, cutting up veggies, grilling steak, cleanup, etc.

Salad:
Spinach
2 different onions
2 different peppers
Radishes
Cucumber
Tomatoes
4 oz filet
Balsamic Vinegar/Extra Virgin Olive Oil
Salt/Pepper

I made enough to have one for lunch tomorrow. It was pretty damn good. Look at all those phytonutrients and vitamins!