The High Cost of Living
By robert | June 24, 2008
Everyone is seeing it today, the high cost of living! Fuel prices have driven up cost on everything we purchase. If you have been lucky and not seen a cost increase on an item you buy, well that will change soon enough. Pretty much every thing you or I purchase is transported somehow or someway by a fuel burning device. Already, we see manufacturers, cutting back product size in order to sell at the same $ amount, if not, they have to raise the price.
Okay, what does this have to do with Health and Exercise? Go out and check prices on any type of exercise equipment and you will see that prices are up. Driving to the Health Club to workout, costs you a great deal more than last year. Costs for doctor visits, costs for hospital visits, costs for insurance, costs for drugs, all and more have gone up or will soon. The #1 driving force for this; Energy.
The High Cost of Living not only today impacts your pocket book, but also your ability to stay in good health. What is one to do? Tell your politition to drill drill drill, then drill some more. Give instant tax breaks on home solar and wind power set ups, and have congress give the 1st company that develops a battery that doubles the energy life of current technology, that they will be able to sell that product completely tax free for the 1st year it is on the market. (I wish that could happen, but they want higher taxes, $10 gas, and all of us to ride the bus.)
Never-the-less, you still need to exercise regularly. If you cannot afford to go to the gym, then go buy a good quality upright exercise bike and use it. This is the least expensive piece for the home that if used at least 3 times a week for 30 to 40 minutes each session, will begin to benefit your health. Put it in front of a TV and watch a movie, the time will go by fast and you will be much healthier. I suggest the Fitnex B50 or B70 bikes, as they have proven themselves for the long term. Stay away from the low end bikes at the big retail stores, as most of these are designed and priced with the idea that the purchaser will only use it once or twice, that tells you a great deal about it right there.
Stay healthy and exercise!
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Summer Heat and Fitness
By robert | May 19, 2008
We are starting to see 90 degree temperatures in the south, and as such it is much better for you to do most of your workouts indoors with air conditioning. All us runners can keep up training levels and not harm or injure our bodies from overheating. If you do have an upcoming run, then you must still prepare for the environment, but your endurance training should be done in the AC. Treadmill, biking, and elliptical workouts will keep your heart-rate up and more importantly your VO2 max.
So, when you must run outside, make sure you stay hydrated, and you will want to have a Gatorade type drink handy also. Run in Under Armour / Nike Pro type clothes and wear a hat, all of which will help you stay cool. Myself, you will not see me out running in 90+ degree weather. If I have to run or exercise outside, it will be early morning only. It is so much easier to control my routine on a treadmill or stationary bike indoors while not worrying about heatstroke. If you do not like going to a gym, and you do not have any cardio exercise equipment at home, but you want to stay in running shape, and do not have an extra $2,000 to $3,000 for a “Runner” treadmill. Like the Fitnex T60 I use, then get yourself a good upright bike for around $500 to $1,200. The bike will keep your cardio workout levels where you need them, but you will have to get up early and run outside to keep your body trained, cut back on your miles and pay attention to the heat.
Good luck, keep running, and keep hydrated.
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Cardio -vs- Weight training
By robert | April 16, 2008
In the exercise scheme of things, there are two factions that like to argue which type of exercise training is better and / or has the most benefit. Each side can give lists of benefits and harms for both, most of which relates to abuse to the individual’s body from “Over doing” something. What these arguments tend to do beyond the purpose of touting each’s benefit and the other’s harm, is to confuse the majority of non-exercise / workout people who have come to a realization that maybe they should try and start to get in shape. Instantly giving them an excuse why they should not get off the “couch”, as they do not want to do further harm to their already “behind” bodies. (No pun intended.)
What both “factions” must do is venture into each others territory and begin touting and “cross exercising”. Meaning that all should do both cardio and strength training, even if most of their exercise time is skewed towards what they believe is the better. Why? Most who exercise on a regular basis have or will have the greatest influence on individuals who do not exercise at all. Which is most of the American population. We already know from years of government health officials to doctors telling us how bad our general health is and how with just a “little” exercise by everyone how so many health problems, and associated costs, would almost disappear. Even with all the years of warning, most of our population still do not exercise.
This fact, (too many who do not exercise), alone has prompted the AMA to begin pushing for allowing doctors to prescribe exercise. Recent research sited by the AMA, found that exercise can even reverse the onset of type 2 diabetes, something that the drug industry has not achieved.
Okay, so back to the factions. If each can begin “pushing” for all to just exercise and place their efforts into influencing the couch potatoes to exercise, not only will American’s be better off, but the whole exercise industry will benefit.
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Exercise and Apparel
By robert | March 14, 2008
I have to admit, that very rarely did I ever buy any “special” running or exercise gear, except for running shoes, and about 25 years ago, a Bill Rogers training outfit. I always ran or worked out in old T-shirts and comfortable shorts, and thought these to be just fine.
Then last year I thought I would try out some Under Armour and Nike Pro gear, from shirts, to shorts, and underwear. Thought I was waisting my money, but I was being badgered by others to get out of the “junk” and try something that works.
After around 9 months of all kinds of use, from running to other types of exercise, I had to admit that the feel was a giant upgrade, and made my workouts much more pleasant. Despite the big cost difference from T-Shirts to Nike Pro and Under Armour, the $’s which still makes me cringe, the upgrade in workout apparel was well worth the change. Therefore, if you do not workout or exercise because you do not like your gear, go out and buy some of the Nike and Under Armour gear. If the better “feel” does not keep you active, the money you will spend will at least remind you that you may have some big bucks gathering dust, and spur you to keep working out, as to not waste your money. It is a win win situation! You have some very good, stylish, and “In” workout attire, and you get to stay in good shape at the same time.
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Exercise and Health
By robert | March 13, 2008
I have noticed in the last few months almost as many ads for lap band and other “weight loss” surgeries, as there have been for political candidates. I do not know about you, but all the political ads invading my TV time, has again shown me that $millions can be spent telling me nothing, but offering everything, that someone else will pay for, and I only need to simply vote for that nothing, and gain everything. Pretty much the same line for the weight loss surgery ads. Huh, you say? Exactly!
Sorry, but surgery, should only be a last resort. You notice that these ads do not talk about all the dangers involved, what can or could occur, during, after, and years down the road. Yes, just like all the adnauseum political ads beaming to all our households.
If you feel that you just cannot loose the weight necessary to lead a “healthy” life and want a quick fix. Don’t go there. But, exercise is so boring! Yes, it can be, especially when it is something you have no desire to do. Like paying taxes. But, you must do both! Taxes, well we all know what happens if we do not pay taxes, someone comes to remind us, and keep us from getting bored. Exercise, yes all must exercise. Plus, afterwards, with exercise you actually begin to see results and feel better in your daily life, and best of all your hard work does not go to the tax man.
Okay, for the bored, do not want to exercise, hit me up side the head first, etc. I suggest that you find an exercise routine that keeps you entertained. For example, I can work out on a Aristo CR2 for hours because it comes with a 15″ LCD TV monitor, cable ready, with DVD hookups and other entertainment features. I pop in a movie, set my workout to a moderate level, and before I know it, the 20 minutes I planned turns into 2, 3 , 4 times that. Why, I am not bored, because I am watching a favorite movie, and the time gets away. The CR2 is pricey, but for those who can afford luxury and deserve it, the CR2 is the correct call. FMI has other offerings in the same line, but much less expensive, no TV’s, but more importantly the controls swing to the side, still usable, yet give you clear view of your home TV up front. Take a look at the R50S and the R40S by FMIAMERICA.com. They offer a range of recumbent bikes which can get you in shape without being bored, and a whole lot safer than surgery.
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Vibration Exercise, or WBV
By robert | February 15, 2008
No, this is not the old belt around your waist 50’s 60’s exercise that was popular, but showed little, or more common, no results versus all the claims being made at that time.
Whole Body Vibration, (WBV), the “New” rage coming out of Europe. Okay, a quick simple history. WBV, as the story goes, was developed for Russian Cosmonauts, moved to all of Europe in the 90’s as an additional exercise tool, and into the USA about 5 years ago.
WBV has suffered the usual do everything for you, plus the kitchen sink claims. Think of any type of muscle, fat, blood, organ, joint, memory, etc., fix or improvement, and someone has said the WVB will do it for you. As I began looking into WBV and the “Wonder” claims two years ago, I must admit, I did not start with a unbiased eye, in fact, after looking at all the claims and the ads for the machines on the market, I had visions of the marketing and showmanship that the Snakeoil purveyor’s used in the 1800’s being recycled in the WBV movement. Then I ran into articles at www.pubmed.gov., webmd, a 2006 article from the Detroit Medical Center, and many others. The gist of all these - WBV does offer some benefits, but nowhere near the claims being made. BUT, WBV is good for ‘Enhancing’ power and strength, ‘Accelerating’ recovery, and is ‘Gaining’ acceptance by universities, pro sports, and health professionals in the rehabilitation and medical fields. Please NOTE that WBV is talked about as a Supplement to exercise and rehabilitation, not the one Do-All that some claim.
With all my reading on WBV, I felt it was necessary to at least try it, and then be able to tell everyone that it does not work. Like I said, I was a bit biased. Anyway, I was able to talk a salesman out of a New Fitstar V620N for long term testing at no cost to me. I plugged the unit in, turned it on, stood on the platform, and ran up and down the 8 speeds or “Frequency” levels that the WBV people like to call it, and thought to myself, “You got to be kidding!!!” Got off, then looked at the manual, and the recommended exercises and began trying them. After nearly one year of using the V620N, this is what I found.
What I ended up using the machine the most for, was as a warm up before exercise and a cool down after exercise. As a runner for 40 years, I began to develop pain in my right knee over the last two years, it would just somewhat bother me during normal activity, but then would talk to me, loudly when I would run 2 or more miles, it was getting to the point that I was thinking that I would have to end or limit running as my main form of exercise. Also, I found that when standing on the vibration platform, that you must bend your knees, because if you stand up straight, your whole body shakes and you will wish you had taken Dramamine or you have your eyes shake out of your head. Plus, when standing on the platform, the WBV benefit is for the waist down! Anyway, 5 to 8 minutes a day, 3 to 4 days a week, after about 45 days, my knee pain went away. I noticed that my ankles felt stronger, as did my knees, and that certain physical activities, I had much less or no aches or pains in my ankles or knees. Can I give you a Level of benefit? No. Yet, I did notice strength improvement and range of motion for my knees and ankles. What I did not know was, did the Vibration really help the knee pain. So, I stopped using the unit for about 30 days, the knee pain came back, I began using it again and after 30 days, the knee pain went away. Granted, I am not claiming any scientific study, just what I feel. Also, I found that around 5 minutes of the bent knee routine was the right time frame. It is silly, and probably not good, to use these things past 10 minutes a day for each routine.
The manuals in most all of the WBV units show numerous exercise routines, most of which I tried, but none that I stuck with on a consistent basis, except the above. That does not mean there may not be some benefit found here, I may try to stick with one or two over a longer period to see if these have any benefit for me.
In conclusion, I admit I started out very unbelieving. For me, if nothing else, it seems that the WBV routine has allowed me to continue running without worrying about knee pain, so I have to say, It Worked. But, as to claims of weight loss, and a replacement for other exercise, I do not think so! As a supplement to enhance regular exercise and build strength around knees and ankles, and seeming to give me general “Feel” better, I would say Yes, I like what WBV has done in making my normal exercise less painful, without changing my routine, and with only adding WBV.
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What Are Met’s, and Do I Really Care
By robert | February 12, 2008
Two questions to answer; What are Met’s? And do I really care? I’ll take the easy one first. ” Do I really Care?” I would say about 90% of people who exercise, build equipment, or operate Gyms, would say; “No, I really do not care.”
I believe that we get that answer because 90% of us have no idea what MET’s mean and when given a brief explanation of MET’s, still do not understand what it means and more importantly how MET’s has in any way shape or form to do anything with how ” I ” workout. So, why do we see on more and more exercise equipment, a readout or form thereof, a window for MET’s? The best answer I can find is: “MET’s is a “high tech medical term” that makes the equipment “Look” more technically sophisticated.”
BUT, MET’s can be a very useful tool to ensure proper and efficient exercise for people in a wide spectrum of physical condition. What has not been done very well is explaining why MET’s numbers are useful.
Okay, the question, “What are MET’s?”, I will try and explain before your eyes glaze over, and at the end of this article I will give you some links so that you may study in greater detail. MET is shorthand for “Metabolic equivalent”, okay don’t glaze over yet! MET came about essentially because Cardiologists wanted a universal “language” between each other that would allow them to give patients exercise parameters that all medical personnel would understand, thus assuring that patients would be given the same information by different medical personnel. MET is also a way to estimate VO2 and kcalories, both of which, for precise individual measurement, require test equipment monitoring of the patient. Don’t Glaze yet! This is the only time I will mention VO2.
1 MET = how much energy it takes while sitting quietly. A 2 MET activity requires 2 times the energy expenditure of sitting quietly.
<3 MET’s = Light exercise. ( Walking slowly around your home, etc.)
3 - 6 MET’s = Moderate exercise. ( Walking from 3 mph to 4 mph. )
>6 MET’s = Vigorous exercise. ( Walking at 4.5 mph. Higher MET’s when running)
Okay, so what does that mean? Take a man weighing 154 pounds, aged 30 to 50 years, if he needs to burn 150 kcal., and can only do a 3 MET exercise, then 150 kcal. divided by 3 MET’s = 50 minutes of exercise.
Where has this taken us? If you get on a treadmill that has a MET display and you can at the least, input your weight, then the MET numbers will be pretty close, thus if your Doctor has given you a MET number for exercising, you will be close to the exercise activity he is asking you to do.
The CDC, ( Centers for Disease Control and Prevention ) and ACSM, ( American Heart Association) have more detailed “Charts” that give MET equivalents for all types of activities. Looking at these will help you to understand the number and activity relationships.
www.americanheart.org, go to research window, type in METs
www.hhs.gov, click 0n “safety and wellness”, then “exercise and fitness”, click on “physical activity for everyone”, click “measuring physical activity intensity”, and finally “metabolic equivalent (MET) level.
That is a quick explanation, now if you still could care less what a MET is, and see yourself never using their “Numbers”, you at least will be able to impress your medical and serious exercise friends if they fly the MET name over the table, saying; “Oh yea, medabolic equivalent, do you guys base your workouts on MET numbers?
Good Luck and Stay in Shape!
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Exercise Works! Wonder of Wonders!
By robert | January 30, 2008
A lot of reports have come out in the last few weeks from researchers in England to the USA, finding that when people exercised on a consistent level that they lived longer, had less health problems, etc. Hmm, must be something to not being a couch potato! These studies included a large pool of twins in England which basically compared health and longevity between one twin who did exercise and one twin that did not, pretty much showed that the twin that “worked out” had less health problems. Duh.
A recent study done in South Carolina found that even very overweight individuals that performed even small amounts of exercise were much better off then those who did no exercise. I can go on and on, but you only need to look at sites like the NIH (National Institute of Health), U.S. Department of Health, the CDC, or any medical organization, and all will tell you exercise, exercise, exercise ………. Okay, but check with your doctor first if you have not done any activity for awhile, and you should have regular check ups, yes everyone cautions you to be smart, check with your doctor. All very good important advice, as too many of us every year decide to get back into shape all at once and end in the hospital, or worse.
What is one couch potato to do? Just stay a couch potato because you do not want to check yourself out with a doctor? A bit of advice, if you get up to go get the mail, come back and feel winded or tired, or just lousy, then you very much need to see your doctor and have them set up an exercise routine. BIG warning sign! Therefore, take all these medical experts advice, get in shape, start exercising, but have yourself checked out before doing so.
Once your doctor tells you; “Yes, you need to loose some weight, you need to exercise, etc., “, how do you start. If going to your local gym, YMCA, or City recreation center does not at first appeal to you for whatever reason, then go out buy yourself a “Comfortable” Upright exercise bike, (they take up little space and one that will last you for years, when using under 10 hours a week, will run you about $500.00), put it in front of the TV, get a Polar heart rate monitor, and have a clock near by, you will want to pay attention to what your doctor has told you your maximum heart rate should be and how much time you should exercise. Follow this doctor info closely. You can spend more and have all this plus, in one package by purchasing a Aristo CB2. This bike comes with a 15″ LCD TV. It can monitor your heart rate, allow you to watch TV, attach a DVD player, plug in your digital camera media to view still photos or video, offers programmed workouts, plus many other features. The only problem I had, was I tended to exercise longer as the TV and other entertainment features kept my mind off of how boring exercise really is, and allowed me to believe my 20 to 30 minute workouts were nothing at all. It’s pricey, but if you hate the being bored part of exercise, and can afford it, it is the only way to go!
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ABBs and Back exercise
By robert | January 17, 2008
I do not know about you, but I can not help to see all the infomercials on late night TV that tells me with 100% certainty that I can get ripped super abbs in just 10 minutes or less!!!….. and for under $100! OOHHH. If you believe any of that, I would like to talk to you, I can sell you a piece of the Brooklyn Bridge that will make you lots of money…………….
Okay, the truth is that virtually all of these infomercial products will do absolutely nothing for you except lighten your wallet. Look at the consumer reports study on these - www.ConsumerReports.org, they pretty much confirm what you already new about the instant abb equipment claims.
So what does work? There are many different pieces of equipment on the market that make specific and not so specific claims. What I have found that works for me is a relatively new piece of equipment for the home called the Abcore Jr. , and those I have spoke to, who have used the Jr., Well, so far, I have heard nothing but favorable comments. Long term, I can only vouch for myself. I have been using a Jr. now for about 8 months and have actually decided that, “Hey this thing actually works!” “And, I actually like using it.” No, I still do not look like those young body builders that show up with “ripped” abbs on the infomercials…… I am in my 50’s, still like an occasional beer and dessert, so without changing to a completely “Healthy” diet, I will never have the Infomercial Abbs displayed on the late night TV sell-a-thons. Really not shooting for them either, but what I have greatly noticed, is that my lower back, abb, and shoulder muscles are much stronger and toned and I have become less susceptible to lower back pains and strains, and I am able to work much longer on “honey do” lists, hunting and fishing longer, and come back from these activities with much much less soreness than I had experienced in the past. For me, this is great, I never liked spending two days moaning and groaning after “hurting” myself when I did the above.
Where can you find the Abcore Jr? Try www.fmiamerica.com for information. I know that presently, Busy Body / Fitness HQ stores in Dallas sell them. The Busy Body / Gyms to Go in Florida, Leisure Fitness in the North East, Superior Fitness in South East, are some of the locations. If you find one in their store, try it out, and ask the salesman if he has tried it and what he thinks.
Oh, and if you are one of those people that really watches their diet and exercises correctly and often, I believe that you can get those TV ripped abbs on the Abcore Jr.
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A Cold and Exercise
By robert | January 14, 2008
Not an exciting subject, but when you have one of those energy sapping colds that lasts a week or longer, should you exercise at all? The answer is yes, exercise.
Although you will need double the motivation to get up and exercise, especially when you feel about half speed, if you stop totally, you will take several weeks of good intense exercise to get back to where you were before your cold stoppage. So, what do you do? Since you feel half speed, exercise half speed. Cut your workload in half. The whole idea is to continue with your routine, too many times it is easy to just say; “Okay, since I did not exercise for a week, I just do not want to start over, so I am not going to do anything…..” We all know that exercise is ‘Boring’ and causes you to sweat! Even when we know how much better we feel during the work day with a fit body, but spending the time and effort to “workout”, one can justify doing something that is more fun or relaxing, like sleeping in!
Then it may be months before you can convince yourself to get back into an exercise routine. Therefore, continue to keep that exercise slot on your agenda, even if it feels like a walk-through. You will thank yourself after that pesky cold leaves you.
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