Back to the gym

“Birch I did that test earlier this year free at my work gym...then I had the body of a 24 year old.

Im probebly over 30 now LMAO!!”

“SC, I was kidding with the therapist that I would show up as dead.”

“LMAO!! I believe it, you seemed pretty young in Kentucky.”

“Aw Shucks....”

“After two months I returned to participation in the aikijutsu class this evening. My knees were feeling better today and I've only used the crutches once in the last three days. I lasted for an hour before my worse knee talked me into sitting down and watching the rest. It felt wonderful to be working out with these friends again.

We are supposed to be warmed up prior to class, but after a Holiday layoff the instructor decided to start with some exercises. After some push-ups and crunches, we formed two lines at opposite corners of the mat. From each corner we would alternate from the two lines to retrieve a towel thrown in the center area doing a summersault at the same time, one person at a time. Throwing the towel back we were supposed to move to the right. If one moved wrong and was in the way, the next person would try to throw the one in the way. Ha, I went the wrong way every time. So one young, black-belt guy tried to throw me. I was already on my hands and knees. I was able to lift one of his legs with an ankle grasp. This caused all his weight to be on the other foot, so that he could not lift it. Applying pressure just above that knee, I forced him down on his back and into submission with an ankle/foot twist. That was the start of a great workout.

All in all, it was an encouraging evening for me.”

“Hittin' the gym again tonight, so good night everyone!!!”

“Why can't their be a nice objective honest non-static bodybuilding site?

Was reading this page about nitric oxide: http://www.bodybuilding.com/store/no2.html

[snip] Despite the claims of some in the supplement industry, there exists ample scientific literature to substantiate the efficacy of Nitric Oxide products. The following was written in May 1996 in a document prepared for the Royal Society and Association of British Science Writers:

Despite claims otherwise there is "ample scientific literature" ... Ok, like what? They quoted something that was "prepared for" the RSABSW... BY WHOM???? By you? By the Nitric Oxide supplement industry?

Of course, over 70% of the page is links to purchase NO products.

Ok, obviously the site has to make money and it's not a place to go for objective supplement information ... agreed. But why do they have to camoflage advertisements as informational articles? How can anybody trust the "real" articles (which are litered w/ ads also)?

It's a good place to get pieces of information here and there - but why can't there be a place that you can trust?

(as a side - I'm not really interested in Nitric Oxide, but was just reading out of curiosity ...)”

“

Why can't their be a nice objective honest non-static bodybuilding site?
Sarge -

Maybe Google can find you one.
Google: Results 1 - 10 of about 2,390,000 for "bodybuilding forum."

A check of bodybuilding forums at compuserve:
One chat room and
"Board Folders
Getting Started: 443 msgs in 68 dscns, Latest: Nov-3 Getting Started
443 msgs in 68 dscns
Latest: Nov-3

The Workout: 789 msgs in 85 dscns, Latest: Dec-6 The Workout
789 msgs in 85 dscns
Latest: Dec-6

Diet & Nutrition: 665 msgs in 55 dscns, Latest: Nov-15 Diet & Nutrition
665 msgs in 55 dscns
Latest: Nov-15

Working Out At Home: 111 msgs in 20 dscns, Latest: Sep-7 Working Out At...
111 msgs in 20 dscns
Latest: Sep-7

Women's Training: 189 msgs in 21 dscns, Latest: Aug-14 Women's Training
189 msgs in 21 dscns
Latest: Aug-14

Power & Strength: 472 msgs in 74 dscns, Latest: Sep-18 Power & Strength
472 msgs in 74 dscns
Latest: Sep-18

GYMchat: 287 msgs in 55 dscns, Latest: Jan-8 GYMchat
287 msgs in 55 dscns
Latest: Jan-8

Announcements: 18 msgs in 11 dscns, Latest: Sep-13 Announcements
18 msgs in 11 dscns
Latest: Sep-13"

Other forums and chatrooms might be found at various bodybuilding magazine sites.

I suspect that after a subject has been kicked around a little, there is little else to add and threads and discussions will suffer degradation. That may be why it can be difficult to find anything satisfactory.

Looking back, I'm not !00% sure what you mean by "non-static."
last edited: 1/18/06 6:49:55 AM”

“nowslim - Thanks. Chat rooms aren't really what I was looking for, but more of objective reporting. By non-static I mean a scientifically based informational page that is updated frequently with new articles/information. BB.com has a good forum, but I'm referring to the article portion of the site.”

“totally agree with you about BB.com, sarge.

ever read IFBB undercover pro articles?

they seem honest to me, and pretty entertaining.
wish they had more training/ supplement stuff and less gossip/contest crap tho.”

“yeah - those are the exception to the rule

Actually, it is sometimes brutally honest about "supplements" if you know what I mean ...

The problem is, IMO you can't transfer pro-training (read: roid users) to non-pro training to a great extent. I don't want to get my advice from "pros", know what I mean? Rather, from people who keep it real and know the deal.”

“yep, i hear ya.”

“anyone ever using the rowing machine at the gym. I tried it tonight for a few minutes. Seems like you could get a good workout from it once you get your form right,”

“yes, they work.”

“I would row for about an hour 15 each day to get ready for basic training. It worked well for overall conditioning. Without a lot of running training, I felt like I could run forever. Not the greatest for losing weight, but good nonetheless. Depends on what your goals are. Good breathing exercise.

The only real downside is to get a good workout you need to be on it a while, so you have to be a self-motivator or else you'll get bored quickly.
last edited: 1/19/06 9:22:19 PM”

“Ewker, Rowing is one of the best forms of exercise out there. It works most of your major muscle groups.”

“Ewker, rowing is amazing for overall fitness. Years ago I tweaked an ankle and used the rower insead of running and found that I could burn almost the exact amount of calories per mile that I did running (in the same time and distance). If I had the money I'd buy one. The cool thing is that in addition to an amazing cardio workout you can also get strength training at the same time. Row like the wind my friend!
last edited: 1/20/06 5:14:37 AM”

“birch - since your calorie statement somewhat conflicted with mine, I did some research - A moderate run burns about 50-100% more calories than a moderately paced row. Obviously if you don't put the same effort into running as you do in rowing the calories can be about the same, but similar
time/effort on the rower will burn far fewer calories.

This site is convenient for calorie estimating: http://www.healthstatus.com/calculate/cbc
last edited: 1/20/06 5:49:24 AM”

“PS - both of our statements may be correct. The reason is with a rower you can cover more distance with less effort. But since Ewker is not travelling on a rower, but is using a stationary one, distance isn't really as important as effort.”

“like I said I didn't stay on it long. It was at the end of my workout and I just thought I would give it a try.

I am going to try it again. It seems walking/jogging the track is really bothering the front part of one leg.

One good thing about the rowing machine is where it is located. The scenery can be great at times...lol”

“I have something that may be a spinoff of those. Movement and cardiowise it's pretty much the same, except it's large, bulky and you have to transport it to a lake...”

“...row, row, row your boat.............”

“calorie burn counting is highly over-rated IMO. it's those other 23 hours a day that really count - i.e., increasing your metabolism will add up to a much greater difference over the course of a day.

so i wouldn't worry about 100-200(at most?) calorie difference between running or rowing for 30 minutes.

besides, sometimes just mixing it up is far more important to keep from getting bored and giving up completely on your program.



(looking down at my spare tire as i type)”

“sacco - Agreed with all that, except the calorie difference is more like 300-600, which is pretty significant.”

“i'm skeptical on those numbers, but regardless, it's still not as significant as the difference is between rowing and getting bored and abandoning the program all together =D”

“Who's this Jim guy and why do ya'll keep going back to him?”

“If your going to row...do it in your Kayak...not only is it good for you physically, but mentally too.

I've stopped all forms of weights. I use my balance ball for an hour 2 times a week, working every muscle group. I think its a form of Pilates, and I ride my bike, inside and outside as much as I can, which isn't enough...I do Yoga for 2 hours every day in the evening and a shortened practice every morning for 20 minutes. Meditation 2 times a day 20 minutes each. I am stronger, more at peace and feel better than I ever have.

I hope that you all are feeling the same with your practices. I can't wait for nicer weather so that I can get out on the water again.”

“Well sacco, since like I said before, your jaw looks like it could kick my ass, I'll defer to you...LOL”

“Stikmon, I use the kayak but not so much in the winter.
I am hoping for some decent weather this weekend to ride my bike. I like going to the gym in the winter.”

“and we'll ride together? You can stay the weekend, if you'd like.”

“can't this weekend but I do need to get back up your way.”

“Speaking of "that Jim guy"...

I've had a hard time getting to the fitness center the last 3 weeks. I think my body is going through withdrawals. I've been exercising 3 days a week for the last 10 years and feel "out of sorts" when I miss exercising. When I don't have time to exercise, I try to compensate by dieting but I only end up starving to death. Jeeezz.

I finally got to the fitness center last night and got my fix.”

“don't let my jaw fool ya sarge, i'm like 4 feet tall dude
i bet i could kick the snot of an average hobbit* tho


*as in frodo, not the TTer
last edited: 1/20/06 8:52:34 AM”

“That yoga is some amazing stuff! I worked on a whole school full of teachers for some volunteer hours required from massage therapy school. All of them were totally uptight with traps like rocks and necks as stiff as boards, except for the two who regularly do yoga.

Regarding the rowing machine:

It's a fantastic exercise for anyone who spends alot of time on a computer or driving (whoever has their arms out in front of them a good amount of time). Rhomboid major and minor are chronically overstretched in the majority of people (due to the arms out in front thingy), rowing is a fantastic way to strengthen the rhomboids. I've been using the rowing machine after I run and I've noticed a marked decrease in pain between my shoulder blades.

I generally run a nice slow ten minute mile and burn 110-120 calories. I row 2000M in ten minutes and burn 100-107 calories. But I think unless you have a heart rate monitor on the equipment numbers are always off.
last edited: 1/20/06 12:15:08 PM”

“did a full hour yoga classs today. First time in a long time.

I ran 5 miles Monday, 4.5 tuesday, lifted (including squats) on Wed and did spin class on thursday.

My knee locked up on me trying to get up from the breakfast table yesterday . .and really feels tweaked.

So i decided yoga was the right choice today.

Glad i did.


I am supposed to ride 40 with the gang tomorrow morning.”

“ewker, you need one of these...http://www.pogies.com/speedstroke/speedstroke_movie.htm”

“Sacco, you are right on about the 23 hrs you arent excercising. Rowing can add some nice lean muscle mass on a neglected runners upper body which will boost that metabolism plus speed up running.”

“birch, that would be cool to have but it would take up a lot of room in a gym”

“no doubt Ewker, but you can dream right?

this is a great list of calories burned for various activities...http://www.nutristrategy.com/activitylist4.htm. hope this helps ewk.”

“what!!! they left out sex”

“Overall I agree with you, birch and sacco - but what can be misleading is that depending on your goals, there are much more efficient ways of accomplishing them. Rowing is awesome (my preferred method to train for BT), but it's not the most efficient for most specific goals. Also, it is an exercise that is very easy to get bored with quickly. Not for everybody, but for most. So, it should be approached cautiously as an exercise staple. As a supplement when used fairly regularly, I believe it will have more benefits to the average athelete in training.

birch, do you have me on ignore or are you purposefully trying to outpost me with the calorie thing?
last edited: 1/20/06 3:14:38 PM”

“30 seconds doesnt even get my heart rate up...”

“My heart rate certainly increases watching the yoga class.

Anyhow, I would take serious issue with the rowing calorie vs running.
If you're not burning at least as many when you're rowing then ya need to be pulling harder.
Also it needs to be measured by time doing the exercise rather than distance.”

“this doesn't make sense, after one hour of activity

rowing stationary light effort burns 819 cal.

rowing stationary moderate effort burns 604 cal.


rowing stationary vigorous effort burns 733 cal


if that is true why even do the moderate or vigorous effort
last edited: 1/20/06 3:27:16 PM”

“no argument here sarge”

“Ewker, that is interesting. I wouldnt even have a clue other than how the body burn cals at different intensities. For example staying at about a 60-65% heart rate while running you will burn more calories from fat, but when you increase the intensity enough to get above 80% Heart rate or so you burn glycogen stored in muscles etc...

I dont think that explains it though cause I know that at least with everyone I know who uses at heart rate monitor there is an increase in calories burned with an increase in heart rate regardless of the activity.

I would assume its typo....”

“sarge, I just caught your edit and question. No I am not ignoring you, thats an odd assumption.

I posted the calorie info link for ewker because it has lots of good info. I have it book marked and periodically check it out when I am looking to mix up my routine. I figured that others may enjoy it as well.

I am not sure what you mean about outposting, I am not in a competetion.”

“

"I would assume its typo...."
birch

I don't know. It could have been due to a change in scenery.

"One good thing about the rowing machine is where it is located. The scenery can be great at times...lol"
Ewker

”

“for the record, i'm even more not in competition than birch is.”

“birch - I didn't think it was an odd assumption that you might have me on ignore since you posted a link with almost identical information in the same conversation. Sounds reasonable to me. No problems though. : )

I think you are right about the heartrate monitor calculations being more accurate in their scaling of cal vs. effort. I know some may disagree, but it's my opinion that more effort = more calories burning, regardless of heart rate zone. I think the reason people tell you to stay in the 60-65% zone is because most people burn out too quickly in the higher zones, therefore more likely to quit early. Some people don't. birch, being a competetive athelete can probably stay in the higher hr zone longer than the average person (well, definitely, not probably considering the avg. person sits on their butt eating Doritos). I don't compete w/ others, but for some reason I can stay above 85% for quite some time. That doesn't mean you're in excellent shape though, necessarily. It just means your potential to exert more effort for a greater period of time is greater. A stress test will reveal your abilities here, or you could test on your own if your in shape and your doctor approves, or if you don't mind possibly dying.



last edited: 1/20/06 5:36:27 PM”