diet, training and exercise

Over here it’s called boinking.

Yea ! And Doctors say that it is good for the heart

Male
Non-athletic 220 – age = MHR
Fit 205 – (age/2) = MHR

Mike,

Where did you get this Fit formula for MHR? It's damn near right on. I was very surprised.

Tom Turlington
F17 #12

110 leg extensions each side, 100 lower ab crunches then the 40 pushups keeps older backs over 55 years of age in condition for the mature gentlemen like Rick White and me. After last Saturday finishing the Mug Race I felt great, and not even sore Sunday. However several chilled drafts from the Rudder Club keg helped immensely! I kept looking, but did not see any of that boi..... exercise technique anywhere all day.....

Pete, I would find something enjoyable to do that brings your heartrate up for 60-90 minutes three times a week. If you 'pump out' sailing your Blade when you get it, you will probably want to switch one of these sessions over to weight/strength training for the muscle groups who need it.
The regime Jake suggests and lives under is very impressive! I dont have time for that in the mornings however, and dont think I would enjoy it either.. The key for me is to do something enjoyable. I remember you saying something about your southern Florida climate making cycling a hot affair, so how about swimming?

It's really not all that time consuming. I just get up an hour earlier than usual which leaves me time for the gym, a shower there, and a stop by the grocery store on the way into work every few days. I keep a small refrigerator under my desk at work and stock it with low-fat yogurt, cottage cheese (mixed together makes one quick and easy meal), pouch packed salmon, fruits, veggies, substitute eggs in small peel-lid containers, wholewheat bagles, etc. I stay away from soda and sweet tea (I am in the south afterall). Bonnie will make up large batches of tuna casserole (ala "eating for life" recipes) and the like. With a microwave in my office, the biggest pain I have to bare is listening to my cohorts gripe about the smell of the egg substitue (they taste just like egg but they are rather odiferous) and that they can't believe how much I eat.

It sounds great Jake!

At our house, the "alarm clock" wakes between 0600 and 0700. Up, feeding the "alarm clock" a quick shower and off to kindergarden and work.
After work, pick up the "alarm clock" at the kindergarden, home, dinner, housekeeping and diverse chores. Force the teenager to do her homework and watching her MSN usage. Put the alarm clock to bed at ca 1930, and enjoy some silent hours in the garage on projects while relying on the baby call.
Wife mostly works evenings now..
Not much room in there for working out, but I do what I can. It's hard on me, as I used to work out 5-7 times a week before I married.

dieting does not work. There needs to be a balance of diet change (life style change) and consistent exercise. This will require that you eliminiate all of the regular excuses; I don't have time; I can't afford it; I am too tired after work; blah, blah, blah. DISCIPLNE!

Cut out white processed flour (light beer is ok), cut out trans fats, eat when you are hungry, eat lots of lean protein, carbs are OK as long as they don't come from Doritos and Pringles.

Exercise, light weight lifting will build muscle which burns calories. Graduate into moderate exercise, take your time but be consistent. I suggest a trainer for at least 60 days, they can keep you motivated and help you to develop a habit.

My 2 cents.

Tom,

http://www.stevenscreek.com/goodies/hr.shtml

Yea ! And Doctors say that it is good for the heart

They're in on the plot.

Each of you offers something of value, the commonality being proper nutrition and consistency.

My problem started at 50. For some reason, I thought that was an appropriate time to give my weights to Goodwill and grow old gracefully. What a crock that turned out to be! I can barely see my f***n' toes!

Up to that time I had a system that involved a little of everything; stretches, walking, strenght building and reasonable diet. It worked once, so I think that is the best solution for me.

Thanks again, everyone.

I think "growing old gracefully" equates to going to seed. Hitting middle age means a lot of physiological changes including slowing metabolism. That’s where Eat Less, Move More kicks in.

Of course, the down side of all the exercise is orthopedic surgeons everywhere licking their lips envisioning for all the money they’ll make from baby boomer joint replacements. Ya just can’t win!!

Getting into this thread a little late, but when my partner/girlfried at the time was training to do a distance race, I built a simple home gym from an anchor, lenghts of bundled up chain for different resistance, line and spare blocks, including one screwed to the floor for curls and the sheeting in motion, and it made a huge difference in her raw power. She especially noticed it when she compared a previous overboard session where she needed lots of help getting aboard to a post training one, and after three months of weights she yanked herself back on board all by herself no problem. Plus, as we age there's no substitute for weight bearing exercise for retaining bone mass...

I don't suppose you have any pictures?

Of what? His girlfriend?

I think he meant the setup

Good core excercises are a great protection against back injuries. It is also a great way to recover from them fully. Don't give up doing what you love if your back starts to hurt.
I broke my back in a real 'agony of defeat' moment rollerblading six years ago. I had an L5 fracture but the biggest problem was the grade four herniation at L5-S1. I had two back surgeries. At the worst, I couldn't walk without limping because I had lost a lot of strength and sensation in my right leg. Then I put my stubborn determination to good use. I set out to recover by doing lots of core excercises starting slow and then building on it. I mountain biked to get strength and coordination back. I had trained for marathons before, nothing was as hard as this. Sometimes it really hurt. Now, I don't hurt at all and the only residual I have is a bit of numbness in my right leg. I can do anything I want to without pain. Now that I feel strong I maintain with 100 crunchs a day (down from 200), mountain biking 3-5 times a week and upper body strength training every other day.

The suggestions I have read about eat less / move more are right on. An irritating side effect (now at my desired weight) is that my metabolism is really high. I can barely stand a sheet on me at night because I get too hot. I lose weight easily if I don't eat enough calories. At 5"7" I try to stay around 130.

I know that if I let myself get soft my risk for reinjury is great. I remember what that felt like and have no intention to let it happen again. Pain is a good motivator.

Never give up.

Why so many crunches?

They are not all the same. I do lateral and centered with and without resistance and different leg techniques to isolate upper, lower, lateral and even pelvic floor muscle groups. They are the best for core strengthening.
I am a bit paranoid to protect my lower back.

I do half in the morning and half in the evening. It doesn't take more than 10 or 15 minutes each time.

Oh! I only have minor back pain which seems to be r/t foot gear.

I only do a dozen reps. of each exercise in my routine.

How much time do you spend on the bike?

I try to go on Tuesday, Wednesday and Thursday after work. It is 2.7 mi on mountain trails. (Picture dirt, roots, hills and creeks) I complete that in 30 minutes. My heart rate stays up the whole time. 30 minutes would be slow for a guy in good shape. Remember I am a girl. I am in great shape for a sheela but I can't compete with the muscle mass or lung capasity of a man.
On Saturday and Sunday I am out there at 7am. Now, if I am not pressed for time I am starting a 7 mi. trail that is more technical than the one I am used to. That'll get my heart pumping.
There is a huge difference between road biking and mountain biking. I don't know if you have done both but it is a whole different effort.

I do 18 miles in just a tad over an hour. usually under an hour and 15 minutes. My best time is 55 minutes, although I did have a nice wind pushing me for over 15 miles.

I've never done either except as kid. Riding on public roads around here is exercising a death wish.

There is a public park devoted to off-road biking, but it is probably 15-20 miles away.

Personally, I feel like I get as good a work out in just 3mi on a technical mountain trail as I would doing 15 mi on the street. It depends on if you want aerobic or anaerobic excersize and what kind of time you have.

I work full time, am a grad student and I have three sons. Time is not my most abundant luxury. As long as you are consistantly doing something you are going to get in better shape. Just make it fun and never give up.

I LOVE tailwinds!!

I'm on the nachos and pizza diet.

6'4" and a shade over 180.

There oughtta be law!

Relax Pete,

even if Maugh's metabolism probably would have killed him in a timeperiod with less food in the western world, he is still subject to cholesterol and other 'lifestyle' health hazards.
Maugh, you are not diabetic, are you?

The positive side to it, is that bodies like his are perfect for crew. Long, light, good reach. Can probably set and douse a spi really fast. Strength might be a problem tough..

Is this you?

LOL,LOL,LOL,LOL,LOL,LOL If he stays on that diet it will be.

I am type I diabetic.

I also exercise a considerable amount.

For lunch today I had a "loaded" baked potato with butter (cream butter too! mmmm) sour cream, bacon bits, and chives.

yummy.

And for you endocrine nuts out there, my bolus for lunch was 12.5 units.

(the potato was rather large and fulla starchy carbs)