More on Cardio

Cardio can turn back the clock

Research has shown that cardiovascular exercise not only can increase a person's longevity , but it can also reverse signs of aging. One study published in the British Journal of Sports Medicine concluded that by maintaining aerobic fitness through middle age and beyond, a person can delay aging by up to 12 years. A person can also stay independent longer when they become older. The old saying "use it or lose it" is definitely true when it comes to cardiovascular exercise. By exercising, an older adult can maintain a better level of functioning and delay aging-related disabilities.

BAD GUYS CAN WORKOUT TOO!

Convicts spend hours working out in prison, they can even buy protein, creatine and other supplements on prison commissary. They teach each other how to defeat grappling holds and joint manipulation techniques that are taught in police academies.

THEY TRAIN- SO SHOULD YOU!

The guy in the pic above is Tookie Williams, co-founder of the Crips gang who was executed in December 2005 for the murder of 4 people.

The Deadly South

Obesity rates have soared across the nation, but nine of the 10 fattest states are in the South, according to the Centers for Disease Control and Prevention.

Diabetes was the nation's seventh-leading cause of death in 2006, according to the CDC. More than 23 million Americans have diabetes, and the number is rapidly growing. About 1.6 million new cases were diagnosed among adults last year

DID YOU EXERCISE TODAY?

The 1.5 mile run

What kind of standards are out there? You might be surprised.

• The U.S. military sets a "good minimum standard for the 1.5 mile run is 10:30 (or a 7:00/mile pace).


• Women at the US Naval Academy have to run under 12:30 for the 1.5 mile run or they fail the test - that is an 8:00 / mile pace.


• To pass the SEAL PST the 1.5 mile requirement is 9:00 minutes.


• To graduate the Air Force Academy it is 1.5 mile run in 11:57 (male) and 13:56 (females)


• Minimum for the New Jersey State Police is a 14:26 1.5 mile time.


• British Special Forces selection requires a 1.5 mile run in less that 10:00.

Watch your Weekend Calories!

WEEKENDS!
Do not think the weekends are free time to eat and act however you want. According to the Journal of Obesity Research, Americans consume an extra 115 calories per day on the weekends, this means that with 104 weekend days a year that the extra 115 calories will add up to an extra 3.5 lbs a year. Be smart and cheat smart, do not sabotage your weekday efforts with carefree weekends.

State of Mind-Fitness

• Realize that you must adopt a lifestyle that influences you in a positive way. It is not a diet and it is not temporary, it is a positive way of life.


• "Make" time for your workout and stay with it. Nike has the right idea "Just Do It".


• When you workout make sure you do it with intensity. You can't read a book or talk on your cell phone while riding the exercise bike.


• Learn about nutrition. Read food labels and realize that everything you put in your body makes a difference.


• Be well rounded in your workouts, don't skip the cardio, work on all areas of you body for balance and strength.
  

High Intensity Interval Training-HIIT

HIIT consists of bouts of high-intensity activity followed by a slower pace of activity, referred to as a recovery period. Indoor cycling classes are an example. This type of training incorporates sprints and simulated hill climbs with slower-paced recovery periods.
I can’t confirm HIIT as a magic fat-burning technique, but it does beat the monotony and boredom that inevitably come with the typical 45 minutes of steady cardiovascular training. Some studies have shown that you burn more calories post-cardio and sustain an elevated metabolism longer after a HIIT session than you do after conventional cardio training.
A simple type of HIIT exercise is 30 seconds of intense activity mixed with 30 seconds of regular activity.
Here’s an example of a 20-minute jogging/running HIIT treadmill session (the same can be done on a bike, elliptical machine or stair-climbing machine). Beginners might want to replace the jogging portion with a brisk walk and the sprinting portion with jogging.
Warm up with a brisk, five-minute walk. Jog for 30 seconds, sprint for 30 seconds, then jog again for 30 seconds. Repeat this cycle. Cool down with a brisk, three-minute walk. When using a bike, elliptical machine or stair machine, alter the level during your sprint periods so they are challenging. If you are training at a track, try jogging around the curves and sprinting during the straightaways. Or, if you are jogging on a street, sprint from one telephone pole to another (or any type of marker), jogging between sprints.
If you are new to HIIT, start with a five-minute session and increase the length of the sessions by one minute on subsequent days. Follow a HIIT program for eight weeks to gauge its results. Strive for three to five HIIT sessions a week, alternating with weight-training days.
For those bent on using the HIIT method to lose weight, make sure you follow a clean diet. Instead of drastically reducing calories, try cutting your intake by 500 calories. This could be as simple as forgoing dessert, replacing your midday candy bar with a piece of fruit and a handful of almonds, or decreasing portion sizes.

The Supplement Question?

What do I take?

The number one question beginners ask me is what type of supplements do I take or recommend. First, I hesitate to recommend any nutritional supplements. There are a lot of false advertisements out there and the lack of government regulation on product purity and label claims makes it a difficult subject. The Internet is a double edged sword when it comes to trying to research supplements. Some websites may appear to be legit but sometimes turn out to be advertisements in disguise or written by someone who just doesn't know. Magazines like Muscle and Fiction are worse. Think about it, how can you talk honestly about a bogus supplement when they are paying mega bucks to advertise on your back cover.......you can't.
Of course, ALWAYS CHECK WITH YOUR DOCTOR before taking supplements and make sure they don't interfere with any prescription medication. Do some research yourself!
With that said, here is what I take and why:

• Omega 3 fish oil- Highly researched and commonly recommended by doctors. There is even a prescription version of this supplement and I would ask my doctor about it if you have cardiovascular disease or you are at risk. It has been shown to lower blood pressure, regulate and lower high LDL cholesterol, prevent cardiovascular disease and more than 30 other possible benefits more info here . Look for the coated caps to prevent "fish burps".
• Multi-Vitamin-Most people don't get all the vitamins and minerals they need from their diets and a good multi is important and basic. If your a male look for multi for men same for women.
• Extra Vitamin D3-Tons of new research coming out about Vitamin D. The RDA as already been doubled and children and adults older than 50 may require even more. I take an extra 800 iu a day of the D3 type. The benefits may extend far beyond its conection to calcuim including heart health.
• Glucosamine/Chondroitin -In some trials it has been shown to be more effective in relieving knee pain, long term, then prescribed medication.
• Antioxidants-I take extra antioxidants including 500 mg of Ester-C, Grapeseed Extract, and ECGC (the antioxidant found in green tea). I believe that they help me recover and fight some of the harsh effects that exercise and the environment can have on your body. This is something you should defiantly research on your own and talk to your doctor about.
• Creatine and Branch Chain Amino Acids- After I workout I sometimes take these 2 products and again they are some of the most researched products out there. I would not recommend beginners use either one of these products, it is just not necessary. Once you have a base and are working out hard then give them a try. I can say that sometimes I see a bit of difference when I am on them, but I really can't claim much benefit from either.

Over the years I have spent a lot of money on various supplements with no real proof of any benefit. Save your money when it comes to miracle supplements, go to the gym, workout with intensity, eat right and get plenty of rest. We know that works.