Rep range: is change the key?

Self-tutoring about strength training: the tutor mentions the importance of changing rep range.

Rep ranges might be 1-6 (for strength), 8-12 (for growth), and 13 to 20 (for endurance). Yet, the key to best results might be to shift among all three ranges.

Apparently, when a muscle improves in one way, it becomes better prepared to improve in another way, and so on. Therefore, rotating the rep range seems key, rather than finding “the best one.”

Source:

www.bornfitness.com

www.musclehack.com

www.kingofthegym.com

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Running treadmill vs outside

Self-tutoring about fitness: the tutor reflects about running on a treadmill vs outside.

I first tried running on a treadmill a couple of weeks back. I find it requires greater awareness than running outside, since specific position on the belt is very important.

Supposedly, to exert the same energy as running outdoors, the treadmill runner must go about 15% faster. The possible reason is that the treadmill returns more of the runner’s stride energy.

Source:

men’s health

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

What is hiit?

Self-tutoring about fitness and health: the tutor explores the idea of hiit (high intensity interval training).

High intensity interval training means alternation between maximum effort and light effort. Of course, the exerciser needs to warm up first. Then, the typical ratio of (maximum effort):(light effort) seems to lie between 1:1 and 1:2. For example, on the exercise bike, after appropriate warm-up time, the athlete might pedal one minute hard, then 1-2 minutes easy, then repeat the cycle, for around 30 minutes, followed by perhaps a five-minute light-effort cool down. Such might constitute a hiit session.

Source:

www.bodybuilding.com

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

What is a curl-up?

Self-tutoring about exercise: the tutor seeks the definition of curl-up.

A curl-up is done like so:

  1. The arms are folded across the chest.
  2. The heels are flat on the floor.
  3. The knees are bent.
  4. In the “down” position, the person’s shoulder blades touch the floor.
  5. In the “up” position, the elbows touch the knees.

Source:

www.military.com

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Why it’s best to avoid spine-bending exercises when you get up

Exercise self-tutoring: the tutor looks at spine flexibility.

Apparently, the discs in the back soak up water overnight; therefore, when a person rises in the morning, the back is less flexible than later on. It’s a natural fact.

Because of the spine’s reduced mobility at awakening, it’s best not to do spine-bending then. The better idea is to get up easily: time spent upright will gradually compress the extra water from the discs. After an hour or later, perhaps having done some light walking, etc, the discs will be smaller, the back more flexible. Hence, doing spine-bending exercises later in the day is better, rather than first thing.

Source:

www.telegraph.co.uk

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Yard work, exercise and fitness: the unintended work-out

Self-tutoring: the tutor shares about yard chores.

Yesterday, I thought perhaps I wouldn’t get enough exercise. I thought wrong.

For the seeds I found in our shelves, I decided to open up more garden space from a rectangle of the lawn. It was a spontaneous decision that meant using the shovel and pick-axe.

Turning over the sod took me about 45 minutes. A pick-axe is handy to have for such jobs.

When I was a kid, my Dad had a roto-tiller that would’ve done the job in under 10 minutes, no sweat. We lived in a farming place, then. Now we don’t, so I till by hand:)

I’ll keep you updated on what I plant; I hope to start today.

Cheers,

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Exercise: what is a met?

Lifestyle involves constant self-tutoring. The tutor brings up the term “met”, relating to exercise.

“Met” means “metabolic equivalent.”

One met is rest energy consumption. Five mets means you’re burning five times the calories you would be if relaxing.

Source:

http://www.fitnessforweightloss.com

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Exercise and fitness: rest metabolic rate: 100 Watts to stay alive?

Fitness, exercise, and weight loss lead to constant self-tutoring. The tutor shares an interesting find about rest metabolic rate (RMR).

Reading physics.stackexchange.com (Martin and Martin Beckett), I read the observation that you burn 80 to 100 Watts (depending on height, weight, and so on) just existing. Curious to verify the claim, I looked for an independent opinion.

At verywell.com, Paige runs through a calculation to arrive at 1900 calories per day burned just resting.

Do the two claims agree? In fact, they exactly do, and here’s how:

Typically, 1900 fitness calories means 1900×1000=1900000 physics calories. One physics calorie=4.184J, so

1900 calories per day = 1900000×4.184 = 7949600J per day.

1 Watt = 1J/s, so we divide Joules (J) per day by seconds in one day:

7949600รท(24x60x60) = 92J/s = 92 Watts

So the two claims – that you burn 80 to 100 Watts at rest, and that you burn 1900 calories per day at rest – equate.

I’ll be talking more about the general issue of energy usage:)

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Diet and weight loss: Is the banana to be avoided if you want to lose weight?

Dieting, I’m constantly self-tutoring. The tutor shares, to him, a surprising find about the calories in a banana.

banana beside three Easter eggs:  same calorie value!

Easter can be a challenging time for someone on a diet. Putting out eggs last night, I gave in to temptation and ate a few, then checked the wrapper for an idea about the consequences. The kind of Easter egg in the photo above is about 6.5g, 33.33 calories each. Therefore, three of those eggs together are worth 100 calories – about the same as the banana.

Source:

livestrong.com

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Health and fitness: weight loss: bmi (body mass index)

Tutoring math, numbers are always interesting. The tutor shares some findings about “healthy” weight loss.

About two months ago I concluded that, for the purpose of a sport I’m in, I should lose 15 to 20 pounds. From 177 pounds, that would put me between 157 and 162.

The idea of losing 20lbs I found daunting; I felt good at 177lbs. I knew I’d have to go hungry; at the current exercise level I wasn’t losing weight. I found myself asking, “Is it safe to go from 177 to 157lbs?”

I searched the net and quickly found the nih. It indicates that a healthy bmi is between 18.5 and 24.9, and offers to calculate yours. All it asks is the user’s height and weight.

I entered my digits and found my bmi, at 177lbs, to be a surprising 24. Then I entered my same height with weight 150lbs. The utility stated that my bmi would be 20.3, still well above 18.5.

With that confirmation that it would be safe to do so, I went ahead with my weight loss plan; I’m at 165 right now.

I’ll be talking more about bmi and weight loss:)

Source:

nih.gov

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.