[Sportsandrec] Best Workout Times

Wed Feb 4 00:28:53 UTC 2009

Hi Kelly,

About workout times its
your personal preference.  But I'll add that you should have breakfast 
during the morning before working out.  Its not good working on an empty 
stomach.  Also do the workout a fair amount of time after a meal.  Its also 
bad to workout on a full stomach because blood and enzymes are used in 
digestion, but during exercise those things are used to help you exercise.
I'd recommend waiting an hour after a meal to workout.

Kelly, can you tell us how much carbs you need
prior to working out?  If I workout in the afternoon, I have a small snack 
like fruit before the workout, but not too close to the workout time.  I 
want to make sure I have enough energy for working out.
This may vary from individual to individual too.

Yes I'd be interested in the formula.
I was guessing it would be hard to measure the amount of muscle mass.  you 
have.  Yes of course the remaining percent is fat free mass after 
calculating fat mass.
Have you have a skin fold measurement done?  How was the experience?  If you 
haven't done it, you know how it works.  I know a little about the proccess, 
that your skin is pinched and numbers are put into a formula.
Can you tell me about it?  Does the caliper hurt or leave marks on the skin? 
How long does it take?
They have calipers at my gym to perform skinfold measurements.  But they 
also have a less  accurate thing that is quick and noninvasive.  Its an 
instrument that sends an electric signal through you as you hold it.  The 
tester plugs in your height and age in it.  After holding it you get the 
results.
I was thinking of asking for the skinfold measurement, but was  a little 
nervous not knowing what its like.

Thanks.
Ashley

----- Original Message ----- 
From: "Thornbury, Kelly" <kthornbury at bresnan.net>
To: <sportsandrec at nfbnet.org>
Sent: Tuesday, February 03, 2009 5:21 PM
Subject: [Sportsandrec] Best Workout Times

> Anita-
> the absolute best time to work out is whenever you have the time to commit 
> to the workout. There are no published research studies that say one time 
> is better than another for every person; its all a matter of personal 
> preference.
> Some people like to workout in the mornings, and like how this wakes them 
> for the day. Others like to workout at noon (or late mornings/early 
> afternoons), as a way of relieving stress from the day. Still others like 
> to workout at night. they find it helps them wind down for sleep and  some 
> theories state that the temporary increase in metabolism after a workout 
> helps to burn more calories through the night when your metabolism is at a 
> natural low, but I'm not familiar with the specific research on that.
> Basically, your workout time is your personal choice. Try a few different 
> times, and see what feels best to you. Again, the most important factor is 
> that you take the time to do the workouts.
>
> Ashley-
> Skin fold measurements are relatively accurate at calculating your 
> percentage of body fat, depending on the person administering the test and 
> the protocols used. The most accurate instrument for measuring body 
> composition is a DEXA (Dual energy X-ray absorptiometry ) scan. These are 
> used to measure, among other things, body fat and fat free mass and bone 
> density. This is a low dose x-ray (similar to being outside on a sunny 
> day). These scans can be a little pricy, and are unnecessary for simply 
> getting body fat percentages. Anyway, once you get your body fat 
> percentage (lets say 30% as an example), the remaining percentage (70% in 
> this example) is your fat free mass (bone, muscle, organs, 
> blood...basically all the metabolic tissues). Its tough to get much more 
> accurate as to the exact percentage of muscle an individual has, but I 
> think the latest generations of DEXA may be able to calculate it. As for 
> calculating calorie usage without the use of a metabolic cart (another 
> rather expensive test procedure that isn't practical for the average 
> exercise enthusiast), there is an equation that will give a rough 
> estimate, and I'll send it to you off list in an Excel spread sheet. You 
> should be able to just plug in some information about your workout to get 
> a good approximation.
>
> J.S.-
> Some people are just blessed with recovery. Try really amping it up 
> sometime...push right into the 80-90% of your heart rate reserve 
> (calculation below) and see what happens.
> Subdued is a fair description of my "day" self, but you missed out on the 
> Lighthouse on Saturday night, and "rolling" into bed around 3am. Once in a 
> while that "night" dude steps out and causes a little mischief.
> Heart Rate Reserve (HRR) formula:
> (220 minus age minus resting heart rate. That quantity multiplied by the 
> percentage you are looking for (80-90% for example). Then that quantity 
> added to your resting heart rate.
> Check your resting heart rate first thing in the morning, without being 
> awaken by an alarm or the kids. This formula allows you to take into 
> account your approximate physical fitness, as opposed to the traditional 
> 220 minus your age multiplied by the desired percentage. Hope this formula 
> makes a little sense, but I'll plug in my numbers as an example.
> (220 - 36 - 70) = 114bpm.
> (114 * 80%) +70 = 161
> (114 * 90%) + 70 = 172.
> So, 80-90% of my HRR is 161-172 bpm.
> You may just have an increased sensitivity to catecholamine (hormones 
> released during workouts that prepare your body for the increased 
> activity), which keeps you amped after the session.
>
> Kel
>
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