[Sportsandrec] {Spam?} RE: body mass index and charting progress

Mon Feb 27 00:27:52 UTC 2017

Nella,
You will just know based on how you feel if you are making progress. Can you 
go longer? Can you lift heavier weights? You will just feel more fit.

Getting your heart rate up for a while for a novice exerciser is a good 
thing. If its an aerobic workout like fast walking, you can alternate the 
pace to give your body a break and  you need to catch your breath.

As for progress, it really depends on your goal. You can use the scale as an 
indicator if you want to lose weight. Yes, there are other ways to take your 
BMI. You can get a test done at a gym called the BIA. That is bio impedence 
something; forget what the  A means.
It is a hand-held device that passes a electric current through your hands 
and tells you a percent. I had this BIA test done at my health club.
However, the old fashioned pinchers
are still used and are reliable. I've actually had both done. Back when I 
had a personal trainer which I miss, I had the pinchers done to me. It was 
done at our local rec center which has trainers employed by the county.
I actually wanted it. I was just curious if my fat percentage was as high as 
I thought it was. This test is the skinfold test and done with calipers. The 
calipers are the prongs that pinch you. After they take the measurements, 
they use a formaula to do the fat analysis. If you have the skinfold test 
done to you, make sure it’s the same person. Different professionals do 
different measurements. Some take three measurements and others take seven. 
You want consistency to chart progress.

The pinchers are actually not too bad in my opinion. I think getting a 
cavity filled or a teeth cleaning is worse.
Yes its uncomfortable to have your skin pinched especially in the stomach; 
they have to pinch you about five times to do it. But its done quickly and 
hopefully they do it gently as they insert the instrument on your skin.

I've heard the skinfold test is more reliable than the BIA. So if you can 
get the skinfold test done, go for it.
Back when I was more serious about weight loss, I measured progress with the 
scale and waste and hip measurements. My trainer had a flexible tape measure 
and she measured me at three points.

You can also measure strength and endurance other ways. Its best if you have 
a fitness professional do it though. If you want to test your strength, this 
is measured with a one rep max as you lift something. Strength and endurance 
is also measured with things like the number of push ups you can do within a 
minute or number of crunches you can do.

Charting progress is highly individualized.

Just get active and enjoy it a while without worrying about numbers.

Ashley
-----Original Message----- 
From: Nella Foster via SportsandRec
Sent: Sunday, February 26, 2017 9:49 AM
To: 'Sports and Recreation for the Blind Discussion List'
Cc: Nella Foster
Subject: Re: [Sportsandrec] {Spam?} RE: body mass index and charting 
progress

Bill are there other ways of figuring out one's body mass index besides 
using those pinchy things?

This is another thing we did in fitness classes in college and maybe there 
are new and better ways of doing it now.

I'm sure I don't want to know my weight or body mass index.  It would only 
be depressing.

How do the rest of you monitor your progress?

Do you use your weight, heart rate BMI or just go on how the workouts are 
feeling?

Also when do you know it is time to step up the workouts?

Sorry if these are stupid questions; it's been years since I've been able to 
workout and I've forgotten a lot.  I used to know a lot of this, but time 
and bad health has taken it's toll on my mind and body. Lol

Nella

-----Original Message-----
From: SportsandRec [mailto:sportsandrec-bounces at nfbnet.org] On Behalf Of 
Kociaba Fitness via SportsandRec
Sent: Sunday, February 26, 2017 7:53 AM
To: 'Sports and Recreation for the Blind Discussion List'
Cc: Kociaba Fitness
Subject: [Sportsandrec] {Spam?} RE: accessible heartrate monitor? was Re: 
aerobic workout

Hay Ron,
Wow man you were in some amazing shape.  Maybe not at that level any more 
but I am sure you are in far better condition than most.
Re the target heart rate, The 220 minus your age was the standard for a long 
time but there are a few other formulas.  II am guessing there were far too 
many people like Ron who wereen't challenged at all when they based things 
on the220- so someone came up with something a bit more useful for older fit 
folks.  Only reason I even know this is I recently had to learn these 
formulas to take the ACE personal trainer exam.  And trust me that was one 
of the most challenging things I have done in a while. At 57 its just not as 
easy to absorb new info as it used to be.
Sorry about that back to the formula. I believe this is called the Carvonian 
formula; Start as before 220-your age Next you deduct your resting heart 
rate from that number.
The difference gives you what they call your heart rate reserve You then 
multiply that number by whatever % you want to work at Then you add back in 
your HRR (heart rate reserve) And that gives you the peak number to work at.
I guess this doesn't really help you get your max heart rate but we rarely 
if ever want to work at that rate anyway.
I found after doing this a few times that it gives you a higher number than 
the old way.
A client/friend of mine who is very fit at 76 was very happy when I told him 
to shoot for the new number as he said an easy bike ride to the gym was 
getting him up to the old number and he was just getting warmed up.
Hope this helps Nella.
Bill

Bill Kociaba
www.kociaba-fitness.com
"Building Better Bodies Since 1981"

-----Original Message-----
From: SportsandRec [mailto:sportsandrec-bounces at nfbnet.org] On Behalf Of Ron 
Burzese via SportsandRec
Sent: Saturday, February 25, 2017 9:17 PM
To: Sports and Recreation for the Blind Discussion List
Cc: Ron Burzese
Subject: [Sportsandrec] accessible heartrate monitor? was Re: aerobic 
workout

The 220 minus your age is one way to do it. It is a general rule.

13 years ago, when I was on the National Paralympic Cycling Team, My coach 
had me race a 9-mile time trial, on a stationary bike. Every 30 seconds, my 
talking heart rate monitor would call out my heart-rate, which I’d call out 
to the man timing me. When we were finished, he told me my max heart-rate. 
That, became my max. It improved with my fitness.

When I was racing the 2004 Texas Time Trial Championships, my average heart 
rate was 189, iirc. I was almost 36 years old. A year or two after that, I 
was on a tandem, going for an intermediate sprint, at the city limit sign. 
This is a common skill drill, for bike racing. My heart rate peaked at 206.

Now, at 48, I don’t know if I can go that high, but I’m not in the shape I 
was, then.

Still, I think the method would still be fine. I’m not a doctor, so check 
with him/her, first.

What are you using for a talking heart-rate monitor? Mine no longer works 
and is no longer made. It was the Heart Talker. It worked well, through some 
earbuds.

Ron, in Sacramento

> On Feb 25, 2017, at 9:59 AM, Jessica Beecham via SportsandRec 
> <sportsandrec at nfbnet.org> wrote:
>
> 220 - your age is your max target heart rate. Generally you want to be
> working at 60-80 percent of that number
>
> Sent from my iPhone
>
>> On Feb 25, 2017, at 10:54 AM, Nella Foster via SportsandRec 
>> <sportsandrec at nfbnet.org <mailto:sportsandrec at nfbnet.org>> wrote:
>>
>> Can anyone tell me how to do the formula to figure out my target
>> heart range?
>>
>>
>>
>> I used to know how to do it, but can't remember now.
>>
>>
>>
>> Nella
>>
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