[Sportsandrec] Best Workout Times

Wed Feb 4 05:03:12 UTC 2009

Ashley,
I don't ever eat much before hitting the gym as I don't like to go in 
feeling heavy. I'll throw down a Koshi bar or a spoonful of peanut butter 
mixed sometimes with a bananna or an apple never more. I like a bit of 
protein so as to not gas out during the workout but only a bit. I come out 
of the gym hungrier than a person should ever be because the metabolism is a 
burnin, that's when you have to watch yourself or you will forage round like 
a bear eating everything in sight.
"peanut butter and jelly" "peanut butter and jelly time" Peanut Butter, I 
have no clue the two year old likes it and it gets stuck in my head.
JSNM
----- Original Message ----- 
From: "Ashley Bramlett" <bookwormahb at earthlink.net>
To: "Sports and Recreation for the Blind Discussion List" 
<sportsandrec at nfbnet.org>
Sent: Tuesday, February 03, 2009 6:28 PM
Subject: Re: [Sportsandrec] Best Workout Times


> 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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