[Sportsandrec] Exercise recommendations for LM

Sat Aug 11 05:02:50 UTC 2012

Cool. Thanks Ashley!  IL check out these sites.  And Tommorrow morning IL 
ask if its available at 24 hour fitness where I go for exercise.

----- Original Message ----- 
From: "Ashley Bramlett" <bookwormahb at earthlink.net>
To: "Sports and Recreation for the Blind Discussion List" 
<sportsandrec at nfbnet.org>
Sent: Friday, August 10, 2012 6:14 PM
Subject: Re: [Sportsandrec] Exercise recommendations for LM

> 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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