[Sportsandrec] Exercise recommendations for LM

Sat Aug 11 01:12:01 UTC 2012

Yup. Going to the Paralympics in a few weeks.

Sent from my iPhone

On Aug 10, 2012, at 5:38 PM, "Ashley Bramlett" <bookwormahb at earthlink.net> wrote:

> Is Kristella an athlete for judo or what?
> 
> -----Original Message----- From: Lisamaria Martinez
> Sent: Friday, August 10, 2012 7:29 PM
> To: Sports and Recreation for the Blind Discussion List
> Subject: Re: [Sportsandrec] Exercise recommendations for LM
> 
> And notice how she brags that it is her first TRX training of the day.
> Paralympic athletes ... jeesh ... Will you be keeping us informed
> about everything going on in London, Christella? Tweet, okay?
> 
> On 8/10/12, Roger Acuna <kearney125 at gmail.com> wrote:
>> Alright!  Color me cluless!  What is TRX?  And, 1:30 in the morning?
>> 
>> ----- Original Message -----
>> From: "Christella Garcia" <christellablue at gmail.com>
>> To: "Sports and Recreation for the Blind Discussion List"
>> <sportsandrec at nfbnet.org>
>> Sent: Thursday, August 09, 2012 11:01 PM
>> Subject: Re: [Sportsandrec] Exercise recommendations for LM
>> 
>> 
>>> Hey Lisa Maria, I have not been following this thread very closely.
>>> However, you should try TRX. It has been a big part of my training. I
>>> do my first TRX/core work out at 1:30 in the morning. Let me know if
>>> you want more information.
>>> 
>>> Chris
>>> 
>>> Sent from my iPhone
>>> 
>>> On Aug 9, 2012, at 10:56 PM, "Lisamaria Martinez, NOMC"
>>> <lmartinez217 at gmail.com> wrote:
>>> 
>>>> Growing babies also make really good weights. I often use the baby as
>>>> some form of weight. And, it makes the kid happy and he thinks it's
>>>> funny.
>>>> 
>>>> Also, when we go to daycare in the mornings we play the ready, set, go!
>>>> Game. Where he screams set go at the top of his lungs and mommy does
>>>> sprints down the block until mommy can't do them anymore. It probably
>>>> looks really crazy and funny for a blind mommy and her baby to be
>>>> sprinting down the block in front of City Hall but that's what we do and
>>>> 
>>>> he has a lot of fun while mommy gets her heart rate up.
>>>> 
>>>> And of course, baby and I wrestle on the floor, or dance with the music
>>>> really loud, or I just chase him. So, I do get some exercise, but I
>>>> really need to work on getting more quality exercise in. My standards are
>>>> 
>>>> really high and I want to run on the treadmill or row on a row machine.
>>>> I'm hoping when we purchase a cool new machine I will be more motivated
>>>> to do cardio exercise on a new cool sleek machine.
>>>> 
>>>> Anyways got to go to bed. Thanks for all that great advice and all the
>>>> incentives for me to get up and move.
>>>> 
>>>> Sent from my iPhone
>>>> 
>>>> On Aug 9, 2012, at 8:02 PM, Kelly Thornbury <kthornbury at bresnan.net>
>>>> wrote:
>>>> 
>>>>> LM,
>>>>> 
>>>>> Of course being an athlete you will and do require more intensity. The
>>>>> recommendations I mentioned published by the American Heart Association
>>>>> 
>>>>> and the American College of Sports Medicine are recommendations for your
>>>>> 
>>>>> less active non-exercisers. The recommendations are what studies show to
>>>>> 
>>>>> be a minimum to reduce the risks of cardiovascular disease (heart
>>>>> attacks and clogged arteries). The science behind the recommendations
>>>>> are as follows:
>>>>> Your body at rest burns one "metabolic equivalent," or one MET per hour.
>>>>> 
>>>>> The accepted value is a VO2 of 3.5mL of oxygen per kilogram of body
>>>>> weight per minute. This is just a "standard" value, whereas women
>>>>> typically have a lower VO2 value at 1 MET (they are just more
>>>>> efficient).
>>>>> 
>>>>> The recommendation of 3.3 mph, or 3.5 METs comes from the calculation
>>>>> that at about 3.3 mph on level ground the body burns about 3.5 times
>>>>> more oxygen, and therefore 3.5 times more calories, than being at rest.
>>>>> 
>>>>> The ACSM recommended the 30-minutes on most days f the week based on
>>>>> research that showed an individual begins to reduce his/her risks for
>>>>> cardiovascular disease somewhere around 495 to 600 MET minutes
>>>>> (depending on the specific study you read). If you walk faster and up
>>>>> hill, your METs per minute will be higher, and the number of minutes you
>>>>> 
>>>>> should do per week as a minimum will be lower. Remembering of course
>>>>> that these are minimums to reduce the risks of heart disease.
>>>>> 
>>>>> In your case, the recommendations I cited will still help you reduce the
>>>>> 
>>>>> risks of cardiovascular disease, but you will of course lose
>>>>> conditioning from your athletic state.
>>>>> 
>>>>> The AHA/ACSM make the recommendations so simple because when they were
>>>>> more complicated, very few people without an exercise physiology
>>>>> understood them. I could say "walk at 3.5 METs for 500 MET minutes a
>>>>> week, or I could say "walk 30 minutes at a pace that allows you to carry
>>>>> 
>>>>> on a conversation but will not allow you to sing more than a few words
>>>>> of your favorite song at a time..." The recommendation is just
>>>>> simplified for the person who is not yet physically active and has
>>>>> little exercise background education.
>>>>> 
>>>>> Now, to increase the intensity of your baby stroller walks...Wear a pack
>>>>> 
>>>>> with some added weight, or wear ankle weights, or add weight to the
>>>>> stroller (or feed the baby a little more, and the increased intensity
>>>>> will come naturally...smilie). Depending on your comfort level, one of
>>>>> those jog strollers perhaps. Are you not in San Francisco? Lots of hills
>>>>> 
>>>>> there where up hill will work the glutes a bit and the down hills will
>>>>> abuse the quads (slowing down baby and all).
>>>>> 
>>>>> Another idea I like and pass on to all my football fans...Especially for
>>>>> 
>>>>> those on indoor bike trainers. Cruise easy during the football game, and
>>>>> 
>>>>> every time a play is in action, you sprint...An hour's worth of sprints
>>>>> 
>>>>> if you make the whole game. Then as the season progresses, add "hills"
>>>>> (slower cadence and higher resistance) during the commercials. Or,
>>>>> substitute any exercise you want into the structure.
>>>>> 
>>>>> Does your workplace have a treadmill in some back closet? A stairwell
>>>>> perhaps? A small area where a cheap exercise bike can be placed?
>>>>> 
>>>>> You were an internationally ranked athlete, you have a great arsenal of
>>>>> 
>>>>> exercise information within you I am sure. Take a minute to jot down
>>>>> your goals, the equipment you have (and be creative, a full jug of milk
>>>>> 
>>>>> does weigh 8 pounds, a large soup can weighs about a pound, a 1-pound
>>>>> bag of dry beans weighs...well ok, a pound), and the time you truly have
>>>>> 
>>>>> (including lunch times and TV times if applicable), and I am confident
>>>>> you will see where you can fit in workouts that satisfy your desired
>>>>> intensity. If you need help, there are several on this list with a wide
>>>>> 
>>>>> variety of ideas, and of course you or anyone else on list can contact
>>>>> me off list for my 2 cents.
>>>>> 
>>>>> Wow, I hope that helped. Long winded, but science is so.
>>>>> Kel
>>>>> There is a quick but effective workout during lunch maybe.
>>>>> 
>>>>> Above all else, don't skip out on Master Chef!
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>> 
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