[Sportsandrec] Eating and Workouts

Thu Feb 5 01:59:08 UTC 2009

Joe,
Woe, I am surprised you read it all given it was directed to me about my 
question on skinfold test procedures.
Anyway you did.  Yep, some subjects can get filthy.  I'm glad most people 
wipe off the equipment at the gym since I don't like touching others' 
leftover sweat.
Now that is a dirty things about gyms.

Kelly did give a rather thourough response; I'm glad.
I was not aware of the dress recommendations: a thin t-shirt and shorts.
Kelly made the test sound harmless, but sounds a bit scary having skin 
pinched three, four or seven times and the same spot gripped up to three 
times.

Kelly you said
If not, you do not have to take your shirt off, the tester should be able to 
account for a shirt (make sure its a thinner T-shirt).

So Kelly are you implying that if you have a tester of the same gender, that 
you should remove your shirt?

Talk soon.  Good discussions.
Ashley

----- Original Message ----- 
From: "Joe Shaw" <jrs3147 at comcast.net>
To: "Sports and Recreation for the Blind Discussion List" 
<sportsandrec at nfbnet.org>
Sent: Wednesday, February 04, 2009 6:30 PM
Subject: Re: [Sportsandrec] Eating and Workouts

> That post was filthy! I mean, I am more than a little turned on. All the 
> talking of thin shirts and sports bras, purrr! Whew, is it gettin warm in 
> here?
> "Cause baby we'll be" "at the drive in" "In the old man's ford" "behind 
> the bushes" "til I'm screamin for more" "down the basement" "lock the 
> cellar door" "and baby" "talk dirty to me" Talk Dirty to Me Poison
> JSNM
> ----- Original Message ----- 
> From: "Thornbury, Kelly" <kthornbury at bresnan.net>
> To: <sportsandrec at nfbnet.org>
> Sent: Wednesday, February 04, 2009 3:52 PM
> Subject: [Sportsandrec] Eating and Workouts
>
>
>> Ashley-
>> Breakfast is important, but you really shouldn't eat heavy right before a 
>> workout. When you eat, your body shifts more blood to your digestive 
>> system, taking away from the available blood supply for your working 
>> muscles. Secondly, when you exercise, your body releases hormones which 
>> shut down your digestive system. This food then sits in your digestive 
>> tract, and really isn't good for you.
>> Some carbs and proteins are important to your workout energy stores, but 
>> these should be a few hours before the session. Then maybe a small snack 
>> (a banana or something, and a little protein) typically about 45 minutes 
>> before you really start working out. Some people can handle eating right 
>> before a tough cardio workout, others need several hours to "clear the 
>> system." Its another one of those individual differences things, but for 
>> everyone, those hormones do shut down the digestive system (its an 
>> evolutionary "fight or flight" response).
>> Here's what works for me:
>> I always eat within 30 minutes of waking up in the morning. This is 
>> usually a Power Bar or something similar (I'm actually going through a 
>> box of Myoplex bars now), or a banana, a hard-boiled egg white,  and some 
>> juice. Only 200-300 calories. Later in the morning I'll have a regular 
>> breakfast. Forty-five minutes to an hour before an aerobic workout I'll 
>> have some fruit, a little protein of some sort, and maybe half a bottle 
>> of Gatorade or something similar. Within 30 minutes after my workout I 
>> eat 600-750 calories with an approximate 4 to 1 carb to protein ratio 
>> (something I read somewhere, I don't know the exact research off the top 
>> of my head, probably from some supplement I took at one time or another. 
>> It works for me). I'm not interested in weight loss, so I don't mind 
>> eating that many calories right after burning them off, but you should at 
>> least have a few calories right after a workout to aid in the recovery 
>> process. If I'm planning on a long (more than 2-3 hours) session, I eat a 
>> lot of complex carbs (pasta) the night before. Complex carbs take several 
>> hours to make it from the mouth to the muscles. Generally Ashley, that 
>> piece of fruit is probably enough. If you feel like you "bonk" (run out 
>> of energy during your workout) try a little more simple carbs (fruit or 
>> something).
>>
>> Skin fold measurements are not anything to be nervous about. Yes, the 
>> tester will pinch the skin, and the calipers are slightly uncomfortable 
>> (only a pinch, and if the tester slides them off the skin fold as opposed 
>> to opening the calipers...novice mistake). Depending on the test, there 
>> will usually be either a three-site, four-site, or a seven-site test 
>> (some formulas may be different). The seven site is more accurate. You 
>> should wear gym shorts, and women should wear a sports bra. Usually, you 
>> will be tested by someone of the same gender, but not always (some gyms 
>> don't have testers of both genders available). If not, you do not have to 
>> take your shirt off, the tester should be able to account for a shirt 
>> (make sure its a thinner T-shirt). The seven-site test includes the 
>> scapula, next to the chest muscle, mid-axillary (in line and down from 
>> the arm pit), the triceps, the iliac crest (hip bone), near the naval, 
>> and the front of the thigh. The measurements are in millimeters, and then 
>> put into a formula to calculate your approximate body fat. The 
>> measurements are usually taken three times each for better accuracy 
>> (things like how the tester pinches the skin, the placement of the 
>> caliper on the skin fold, and the reading of the instrument all can 
>> affect results). Yes, it will probably leave a red mark, but no more than 
>> being pinched a couple of times in the same place. The test only takes 
>> maybe 10 minutes from start to finish, then the tester should sit down 
>> with you and discuss the results. The hand-held device you mentioned is 
>> ok, but there are just too many variables that affect those results 
>> (lotion on your hands, how much water you drink, did you drink a 
>> Gatorade, individual differences in the body's resistance to electrical 
>> currents, just to name a few). It is, however, quicker and less 
>> "personal."
>>
>> Joe- I'll send it to you off list so everyone doesn't have to read it 
>> again...The take home message was that there is no research that states 
>> one time over another is better for everyone, its a personal choice. My 
>> message is: When ever you have the time to get into the gym...Do it.
>>
>> Anita-
>> I am currently majoring in Kinesiology and Health Promotions with an 
>> emphasis in exercise prescription. I also have an associate's degree in 
>> physical education, and working on minors in sports and exercise 
>> psychology and exercise sciences/physiology. I started "independent" 
>> studies in fitness and nutrition over twenty-years ago when my dad was a 
>> category III road bike racer. I studied obsessively research in the area 
>> of bodybuilding (sounds hokey I know, but bodybuilding is a largely 
>> unregulated industry, and if something doesn't work, you won't see it 
>> there for long; if that makes sense). I was also a cat II road racer in 
>> Europe, and worked with a team trainer extensively. I am currently 
>> preparing for my ACSM Health and Fitness Instructor and NSCA Strength and 
>> Conditioning certifications once I graduate. Now, besides my university 
>> studies, I spend my days reading numerous exercise-related journals, and 
>> I have access to some really cool research programs and studies as part 
>> of my education.
>>
>> Kelly
>>
>>
>>
>>
>>
>>
>>
>>
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