GOOD, BETTER, BEST
When it comes to aerobic fitness training here's the recipe.
4 times a week is good, 5 times is better and 6 times is best.
20 minutes is good, 30 is better and 40 is best.
Heart rate of 120 beats per minute is good, 130 bpm is better and 140 bpm is best. That's based on the recommendations of any one who's around 40 years of age, but can be extended to well over 70 if you're in good nick.
On the track
O woe is me. Just turning around the McDonald's marker and I felt a twinge in the upper part of my left calf. Had to walk the rest of the way home.
Went to the gym after work and had a good workout.
In the meantime stay tuned, highly tuned and remember, good, better, best and never let it rest, 'til your good is better and your better is best.
John Miller
www.fitandheakthyonline.com
Showing posts with label aerobic fitness. Show all posts
Showing posts with label aerobic fitness. Show all posts
Monday, February 22, 2010
Friday, January 8, 2010
WELLBEING TEST - Health Bogarithm, Thursday 7th Januarey 2010
I recently had lunch with a mate of mine, Neil Gray who runs Australia's leading fitness trails business ( www.fitnesstrails.com.au ) and before we got stuck into it he passed over the ten finger wellbeing test.
It's yes or no. One point for yes, 0 for no.
1. I really love my job.
2. I always get enough sleep and wake up refreshed.
3. I'm within 2.5 Kg of my ideal weight.
4. I don't smoke cigarettes - or anything else.
5. I keep track of my blood pressure.
6. I know and use at least 3 methods to reduce stress without resorting to alcohol or drugs.
7. I engage in vigorous physical activity at least 3 times a week.
8. I follow sensible eating habits.
9. I have less than 7 alcoholic drinks a week.
10. I have a positive mental attitude.
On the track
Spent 30 minutes on the treadmill all over 130 bpm.
Had a good strength training session in the evening at the gym.
In the meantime stay tuned, highly tuned and next time you do the 10 finger wellbeing test score higher than you did today.
John Miller
www.globalbackcare.com
www.fitandhealthyonline.com
It's yes or no. One point for yes, 0 for no.
1. I really love my job.
2. I always get enough sleep and wake up refreshed.
3. I'm within 2.5 Kg of my ideal weight.
4. I don't smoke cigarettes - or anything else.
5. I keep track of my blood pressure.
6. I know and use at least 3 methods to reduce stress without resorting to alcohol or drugs.
7. I engage in vigorous physical activity at least 3 times a week.
8. I follow sensible eating habits.
9. I have less than 7 alcoholic drinks a week.
10. I have a positive mental attitude.
On the track
Spent 30 minutes on the treadmill all over 130 bpm.
Had a good strength training session in the evening at the gym.
In the meantime stay tuned, highly tuned and next time you do the 10 finger wellbeing test score higher than you did today.
John Miller
www.globalbackcare.com
www.fitandhealthyonline.com
Saturday, December 19, 2009
EXERCISE EXAGGERATION
Health Blogarithm for 18th of December
I read in the paper today a report from the Exeter University that most people exaggerate the amount of physical activity they do. To put is bluntly they lie.
15,000 people were asked to recall how much activity they had done in the previous month. The results showed that 39% of men and 29% of women claimed to have met the Government guidelines of 30 minutes of necessary level physical activity on at least 5 days of the week.
When 3300 of the people were then monitored for a further week during which they wore accelerometers, only 6% of men and 4% of women met the guidelines.
The moral, when it comes to aerobic fitness activity, perception and reality are two different things.
For starters 30 minutes of minimum activity is like my walk three mornings week. Unless your heart rate gets over 120 BPM it's not something you'd really call aerobic fitness activity. It's a health walk. I give it 1 point per minute for aerobic fitness. I don't know how people can get fit doing that. I'm sure it has some benefits. You feel better. It wakes you up, gets a bit more oxygen into your body, stimulates the bowel, releases a few endorphins so you feel better, all that sort of stuff. Maybe it contributes to metabolic health, but fitness, that's a different animal.
Anyway the boffins at the University asked the wrong question. It's just more useless junk research. What have they found out? That people lie! Duh!
The question should have been, how fit are you? How many 20m laps can you walk, shuffle, jog or run in 5 minutes?
This is the most basic of measure of good health. The lowest level of aerobic fitness I've seen is 9 laps. The best 60. If you can do 40 laps you're not in bad shape, 45 is better and 50 pretty good. It means you're training. You don't have to ask, just measure the output, not ask questions about the input. Just watch people doing the test.
There aren't many people who can bluff their way through a fitness test.
It's ironic that aerobic fitness is never measured by a doctor, and yet it is the most fundamental measure of good health. They take your blood pressure and send you off to the pathologist to check your cholesterol and glucose (both of which can be done for less than $10 in the surgery) . They don't take you out the back and see how fit your are.
The good thing is that it can get better.
A couple of years ago a member of Fit and Healthy, (my fitness centre at the time) Patricia, completed 23 laps in 5 minutes. ( 9 months later and after she'd lost well over 20 Kg she reached 37 laps. How's that? She was one of the best and most consistent trainers in the gym.
On the track
Got in a quick 30 minutes on the stepper before the 30 minute walk with Peter and Frank. Heart rate over 140 so that's 150 aerabytes. Weight; 85.8 Kg. That's better.
In the meantime stay tuned, highly tuned and don't fool yourself. Do the 20 minute run test and report back.
John Miller
http://www.fitandhealthyonline.com/
I read in the paper today a report from the Exeter University that most people exaggerate the amount of physical activity they do. To put is bluntly they lie.
15,000 people were asked to recall how much activity they had done in the previous month. The results showed that 39% of men and 29% of women claimed to have met the Government guidelines of 30 minutes of necessary level physical activity on at least 5 days of the week.
When 3300 of the people were then monitored for a further week during which they wore accelerometers, only 6% of men and 4% of women met the guidelines.
The moral, when it comes to aerobic fitness activity, perception and reality are two different things.
For starters 30 minutes of minimum activity is like my walk three mornings week. Unless your heart rate gets over 120 BPM it's not something you'd really call aerobic fitness activity. It's a health walk. I give it 1 point per minute for aerobic fitness. I don't know how people can get fit doing that. I'm sure it has some benefits. You feel better. It wakes you up, gets a bit more oxygen into your body, stimulates the bowel, releases a few endorphins so you feel better, all that sort of stuff. Maybe it contributes to metabolic health, but fitness, that's a different animal.
Anyway the boffins at the University asked the wrong question. It's just more useless junk research. What have they found out? That people lie! Duh!
The question should have been, how fit are you? How many 20m laps can you walk, shuffle, jog or run in 5 minutes?
This is the most basic of measure of good health. The lowest level of aerobic fitness I've seen is 9 laps. The best 60. If you can do 40 laps you're not in bad shape, 45 is better and 50 pretty good. It means you're training. You don't have to ask, just measure the output, not ask questions about the input. Just watch people doing the test.
There aren't many people who can bluff their way through a fitness test.
It's ironic that aerobic fitness is never measured by a doctor, and yet it is the most fundamental measure of good health. They take your blood pressure and send you off to the pathologist to check your cholesterol and glucose (both of which can be done for less than $10 in the surgery) . They don't take you out the back and see how fit your are.
The good thing is that it can get better.
A couple of years ago a member of Fit and Healthy, (my fitness centre at the time) Patricia, completed 23 laps in 5 minutes. ( 9 months later and after she'd lost well over 20 Kg she reached 37 laps. How's that? She was one of the best and most consistent trainers in the gym.
On the track
Got in a quick 30 minutes on the stepper before the 30 minute walk with Peter and Frank. Heart rate over 140 so that's 150 aerabytes. Weight; 85.8 Kg. That's better.
In the meantime stay tuned, highly tuned and don't fool yourself. Do the 20 minute run test and report back.
John Miller
http://www.fitandhealthyonline.com/
Thursday, December 17, 2009
CrookBack.com.au
HEALTH BLOGARITHM FOR DECEMBER 2009
Been busier than all the one-armed Bosnian and Beirut bricklayers put together rolling out the CrookBack Clinic training program - a musculo-skeletal health program designed to funnel people with crook backs, stiff necks, 'cold' shoulders, bung hips, game legs and dicky knees into fitness centres.
When a very high proportion of musculo-skeletal dysfunction is generated by low levels of strength and flexibility, I figure that getting yourself stronger and more flexible should be the first course of action in restoring poor function to good.
And the best place to do that is in a fitness centre under the supervision of a fitness practitioner.
Only rarely is a crook back likely to be due to a lack of heat, massage or the spinal tap, though therapy does speed up the rehab process.
Fitness problems are best solved with fitness solutions.
On the track
Went for that 30 minute brisk walk with Frank and Peter. That's all. But you have to take it easy some days. How many aerabytes is that? A miserable 30. Weighed 86.6kg. Not good.
We live in hope for a better tomorrow.
In the mean time stay tuned, highly tuned and remember, it doesn't take an extraordinary effort to achieve and extraordinary result.
John Miller
http://www.crookback.com.au/
Been busier than all the one-armed Bosnian and Beirut bricklayers put together rolling out the CrookBack Clinic training program - a musculo-skeletal health program designed to funnel people with crook backs, stiff necks, 'cold' shoulders, bung hips, game legs and dicky knees into fitness centres.
When a very high proportion of musculo-skeletal dysfunction is generated by low levels of strength and flexibility, I figure that getting yourself stronger and more flexible should be the first course of action in restoring poor function to good.
And the best place to do that is in a fitness centre under the supervision of a fitness practitioner.
Only rarely is a crook back likely to be due to a lack of heat, massage or the spinal tap, though therapy does speed up the rehab process.
Fitness problems are best solved with fitness solutions.
On the track
Went for that 30 minute brisk walk with Frank and Peter. That's all. But you have to take it easy some days. How many aerabytes is that? A miserable 30. Weighed 86.6kg. Not good.
We live in hope for a better tomorrow.
In the mean time stay tuned, highly tuned and remember, it doesn't take an extraordinary effort to achieve and extraordinary result.
John Miller
http://www.crookback.com.au/
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