[Sportsandrec] Exercise recommendations for LM

Sat Aug 11 01:14:02 UTC 2012

Roger,
I believe Kristella is refering to the TRX system, trx suspension training 
is around the country in some fitness clubs and in the military. It was 
developed by a navy SEAL. It’s a system where you are suspended while 
performing strength exercises.

Here are some websites to read on it. I also copied a sentence from the 
website.

http://www.trxtraining.com/suspension-trainingWhat is Suspension Training?
Suspension Training bodyweight exercise builds all body strength, 
flexibility and your core at the same time.

Seattle health blog
http://seattlehealthandfitness.blogspot.com/2010/07/what-is-trx-suspension-training.html
If anyone else has done it, I'm curious how you learned and how you perform 
the moves. I don't understand how you can stand and perform these moves 
while suspended.
Ashley

-----Original Message----- 
From: Roger Acuna
Sent: Friday, August 10, 2012 7:23 PM
To: Sports and Recreation for the Blind Discussion List
Subject: Re: [Sportsandrec] Exercise recommendations for LM

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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