Re: Subject: Hey guys it's been a while/walking/pedomiter

[Guest guest]

On 10/17/02 4:29 AM, " weightlossbuddies2 "

<weightlossbuddies2 > wrote:

> Hmmm, wonder what would be a good average to 'regular' walk in a day.

Well..... Here's how to figure out a good number of steps for the day (even

if your pedometer is inaccurate-- it will come up with the right number of

steps for THAT pedometer!)

1) Set the pedometer to zero.

2) Walk at a brisk rate for 4 minutes.

3) Read the distance (or number of steps... Whatever the pedometer reads.)

4) Multiply by 15. (That gets you the number of steps for a hour of brisk

walking.)

If you really want to avoid walking a long distance to do the calculation...

Walk 1 minute, but multiply by 60!

Another way, to do this, which is equivalent, but will give slightly

different results:

0) Find a 1/4 mile track. (There is probably a track near your high school--

surrounding the football field.)

1) Set the pedometer to zero.

2) Walk once around the inner ring of the track. (That's 1/4 mile.)

3) Read the distance (or number of steps.)

4) Multiply by 16. That gets the read out for 4 miles.

It's better to walk 4 minutes because you really want to walk at a pace you

can sustain for at least a little while!

Either method will give a good number of paces for you. Bear in mind: you

should eventually get to the point where your " brisk " walk is at least 4

mph. If you do the track method, it will take you 3.75 minutes to make it

around the track at the official " brisk " pace.

Since your pace and stride change as you improve your health, you should

repeat this experiment and come up with a new reading every month until you

are walking at a 4 mph pace during the 4 minutes. (4 mph is 1 mile in 15

minutes.)

The National Academy of Science recommends exercising the equivalent of 1

hour of brisk walking a day. This includes daily activities. My guess is

that if you are sedentary, you can't get a full hour unless you

intentionally exercise the equivalent of 1/2 hour a day. But that's a guess!

Lucia

--

See my weight loss results at:

http://www.thedietdiary.com/diet/myProgress/Results2.html

[Guest guest]

On 10/17/02 4:29 AM, " weightlossbuddies2 "

<weightlossbuddies2 > wrote:

> Hmmm, wonder what would be a good average to 'regular' walk in a day.

Well..... Here's how to figure out a good number of steps for the day (even

if your pedometer is inaccurate-- it will come up with the right number of

steps for THAT pedometer!)

1) Set the pedometer to zero.

2) Walk at a brisk rate for 4 minutes.

3) Read the distance (or number of steps... Whatever the pedometer reads.)

4) Multiply by 15. (That gets you the number of steps for a hour of brisk

walking.)

If you really want to avoid walking a long distance to do the calculation...

Walk 1 minute, but multiply by 60!

Another way, to do this, which is equivalent, but will give slightly

different results:

0) Find a 1/4 mile track. (There is probably a track near your high school--

surrounding the football field.)

1) Set the pedometer to zero.

2) Walk once around the inner ring of the track. (That's 1/4 mile.)

3) Read the distance (or number of steps.)

4) Multiply by 16. That gets the read out for 4 miles.

It's better to walk 4 minutes because you really want to walk at a pace you

can sustain for at least a little while!

Either method will give a good number of paces for you. Bear in mind: you

should eventually get to the point where your " brisk " walk is at least 4

mph. If you do the track method, it will take you 3.75 minutes to make it

around the track at the official " brisk " pace.

Since your pace and stride change as you improve your health, you should

repeat this experiment and come up with a new reading every month until you

are walking at a 4 mph pace during the 4 minutes. (4 mph is 1 mile in 15

minutes.)

The National Academy of Science recommends exercising the equivalent of 1

hour of brisk walking a day. This includes daily activities. My guess is

that if you are sedentary, you can't get a full hour unless you

intentionally exercise the equivalent of 1/2 hour a day. But that's a guess!

Lucia

--

See my weight loss results at:

http://www.thedietdiary.com/diet/myProgress/Results2.html

[Guest guest]

On 10/17/02 4:29 AM, " weightlossbuddies2 "

<weightlossbuddies2 > wrote:

> Hmmm, wonder what would be a good average to 'regular' walk in a day.

Well..... Here's how to figure out a good number of steps for the day (even

if your pedometer is inaccurate-- it will come up with the right number of

steps for THAT pedometer!)

1) Set the pedometer to zero.

2) Walk at a brisk rate for 4 minutes.

3) Read the distance (or number of steps... Whatever the pedometer reads.)

4) Multiply by 15. (That gets you the number of steps for a hour of brisk

walking.)

If you really want to avoid walking a long distance to do the calculation...

Walk 1 minute, but multiply by 60!

Another way, to do this, which is equivalent, but will give slightly

different results:

0) Find a 1/4 mile track. (There is probably a track near your high school--

surrounding the football field.)

1) Set the pedometer to zero.

2) Walk once around the inner ring of the track. (That's 1/4 mile.)

3) Read the distance (or number of steps.)

4) Multiply by 16. That gets the read out for 4 miles.

It's better to walk 4 minutes because you really want to walk at a pace you

can sustain for at least a little while!

Either method will give a good number of paces for you. Bear in mind: you

should eventually get to the point where your " brisk " walk is at least 4

mph. If you do the track method, it will take you 3.75 minutes to make it

around the track at the official " brisk " pace.

Since your pace and stride change as you improve your health, you should

repeat this experiment and come up with a new reading every month until you

are walking at a 4 mph pace during the 4 minutes. (4 mph is 1 mile in 15

minutes.)

The National Academy of Science recommends exercising the equivalent of 1

hour of brisk walking a day. This includes daily activities. My guess is

that if you are sedentary, you can't get a full hour unless you

intentionally exercise the equivalent of 1/2 hour a day. But that's a guess!

Lucia

--

See my weight loss results at:

http://www.thedietdiary.com/diet/myProgress/Results2.html

[Guest guest]

Great info - thanks Lucia :-)

Do do sit alot, a good 5 or 6 hours a day. But the other part of the

day I'm non stop running around, carrying wood and all that kind of

thing. That's why I'd like a pedomiter. I think I would be

pleasantly suprised at just how much I do walk in one day. I realy

think I could play that a little game with myself - a personal

chalange, and increase dayly.

I'll have to do soom looking into one.

Ang

> Well..... Here's how to figure out a good number of steps for the

day (even

> if your pedometer is inaccurate-- it will come up with the right

number of

> steps for THAT pedometer!)

>

> 1) Set the pedometer to zero.

> 2) Walk at a brisk rate for 4 minutes.

> 3) Read the distance (or number of steps... Whatever the pedometer

reads.)

> 4) Multiply by 15. (That gets you the number of steps for a hour of

brisk

> walking.)

>

> If you really want to avoid walking a long distance to do the

calculation...

> Walk 1 minute, but multiply by 60!

>

> Another way, to do this, which is equivalent, but will give slightly

> different results:

>

> 0) Find a 1/4 mile track. (There is probably a track near your high

school--

> surrounding the football field.)

> 1) Set the pedometer to zero.

> 2) Walk once around the inner ring of the track. (That's 1/4 mile.)

> 3) Read the distance (or number of steps.)

> 4) Multiply by 16. That gets the read out for 4 miles.

>

> It's better to walk 4 minutes because you really want to walk at a

pace you

> can sustain for at least a little while!

>

> Either method will give a good number of paces for you. Bear in

mind: you

> should eventually get to the point where your " brisk " walk is at

least 4

> mph. If you do the track method, it will take you 3.75 minutes to

make it

> around the track at the official " brisk " pace.

>

> Since your pace and stride change as you improve your health, you

should

> repeat this experiment and come up with a new reading every month

until you

> are walking at a 4 mph pace during the 4 minutes. (4 mph is 1 mile

in 15

> minutes.)

>

> The National Academy of Science recommends exercising the

equivalent of 1

> hour of brisk walking a day. This includes daily activities. My

guess is

> that if you are sedentary, you can't get a full hour unless you

> intentionally exercise the equivalent of 1/2 hour a day. But that's

a guess!

>

> Lucia

> --

> See my weight loss results at:

> http://www.thedietdiary.com/diet/myProgress/Results2.html

[Guest guest]

On 10/17/02 1:46 PM, " weightlossbuddies2 "

<weightlossbuddies2 > wrote:

> Great info - thanks Lucia :-)

> Do do sit alot, a good 5 or 6 hours a day. But the other part of the

> day I'm non stop running around, carrying wood and all that kind of

> thing.

Ahh... I was assuming the standard American suburban existence. Hauling wood

etc. is definitely outside the average American's life style. (It's a good

thing-- I just didn't expect that.)

Lucia

--

lucia@...

Lisle, Illinois

[Guest guest]

On 10/17/02 1:46 PM, " weightlossbuddies2 "

<weightlossbuddies2 > wrote:

> Great info - thanks Lucia :-)

> Do do sit alot, a good 5 or 6 hours a day. But the other part of the

> day I'm non stop running around, carrying wood and all that kind of

> thing.

Ahh... I was assuming the standard American suburban existence. Hauling wood

etc. is definitely outside the average American's life style. (It's a good

thing-- I just didn't expect that.)

Lucia

--

lucia@...

Lisle, Illinois

[Guest guest]

> Ahh... I was assuming the standard American suburban existence.

Hauling wood

> etc. is definitely outside the average American's life style. (It's

a good

> thing-- I just didn't expect that.)

>

> Lucia

.............LOL. Ya, I'm 1/2 lazy, 1/2 hard worker. I'm sitting and

doing computer/phones/book work - or - splitting and carrying wood,

dancing wish the dish water, painting or ripping out carpet, you name

it. One of my favorate work outs is playing with my dog. She'll

probably out weigh me soon if I keep going down and she keeps going

up (she has another year of growing up and then a full year of

growing out yet to do). As it is she's 125 and a real good work out

to role around the yard and play with. The silly thing - she was a

rescue pup at 14 weeks that was so afraid, until about 6 months old,

that only me or the baby could go near her or even look at her

without her going potty. Now at a year old she is just now getting

to the point where she is comfortable enough to play and have fun.

Well - she may be big, but she is just now going through that little

rambunsios puppy stage. Thank goodness that huge face of hers isn't

still into chewing. (there is a pic of her at like 8 weeks in my

photo album - looking at the size of that baby, just weened, you'd

think that she was a good 4 months old!)

Ang

[Guest guest]

> Ahh... I was assuming the standard American suburban existence.

Hauling wood

> etc. is definitely outside the average American's life style. (It's

a good

> thing-- I just didn't expect that.)

>

> Lucia

.............LOL. Ya, I'm 1/2 lazy, 1/2 hard worker. I'm sitting and

doing computer/phones/book work - or - splitting and carrying wood,

dancing wish the dish water, painting or ripping out carpet, you name

it. One of my favorate work outs is playing with my dog. She'll

probably out weigh me soon if I keep going down and she keeps going

up (she has another year of growing up and then a full year of

growing out yet to do). As it is she's 125 and a real good work out

to role around the yard and play with. The silly thing - she was a

rescue pup at 14 weeks that was so afraid, until about 6 months old,

that only me or the baby could go near her or even look at her

without her going potty. Now at a year old she is just now getting

to the point where she is comfortable enough to play and have fun.

Well - she may be big, but she is just now going through that little

rambunsios puppy stage. Thank goodness that huge face of hers isn't

still into chewing. (there is a pic of her at like 8 weeks in my

photo album - looking at the size of that baby, just weened, you'd

think that she was a good 4 months old!)

Ang

[Guest guest]

On 10/18/02 3:26 AM, " weightlossbuddies2 "

<weightlossbuddies2 > wrote:

> Doc's and exercise specialist recommend atleast 30 min a day atleast 4

> days a week. Any is better than none, more the better. Also keep trying

> to increase your speed. The muscles get used things and then you wont

> see progress.

>

> Gena

Actually, your doc's advice echo's previous recommendations about walking.

The NAS now recommends more. BUT.... In some ways it's the same

recommendation.

The NAS recommends that you " accumulate " the equivalent of 1 hour of brisk

walking per day.

The older recommendation (and I'm not sure if it was NAS or Dr. Koop) was to

do 30 minutes of brisk walking a day.

So, the NAS new recommendation sounds like twice as much, exercise right?

Well, it sort of isn't any more exercise than they used to recommend. Here's

why it isn't.

The NAS full hour *counts* any walking you do during the day. The old

recommendation *didn't* count the sort of " unconscious " walking you do

during regular daily activities.

Here's an example. Say you are a secretary and you walk down the hall and

back. That's a minute or two of walking-- this *counts* toward your NAS 1

hour. It *didn't* count toward the old half hour recommendation. Run up

and down the stair? Counts toward NAS 1 hour, doesn't count toward the old

standards 1/2 hour.

Lots of American's do about 1/2 hour a day walking from their car to the

grocery store, walking down halls, walking a few blocks to lunch. I call

this " unconscious " walking. You don't really think of yourself as

exercising. On the other hand, few American's do a full hour of walking to

their car, grocery store etc. American's, most of whom have sedentary

jobs, drive to work, own dishwashers and clothes washers and other

conveniences, usually need to do some *intentional* exercise to accumulate

the full hour.

For most people with sedentary jobs, things work out more or less the same!

Angie want to figure out how much she accumulates over all, jumping up and

down from her chair, walking down the hall etc. So, she should compare her

pedometer to the NAS full hour.

Lucia

--

lucia@...

Lisle, Illinois

[Guest guest]

Lucia,

Right, I have heard that too but then they always point out that when

you can, longer is better then the accumulative way. The reason is the

longer you sustain an activity the longer the after burn. In other

words your metabolism stays elevated longer and as we know, for weight

loss metabolism is everything! Grrrr! The gist of it is that any

activity is better than none but the more the better and if you can do

it in longer duration, that's great but if it just walking farther in a

parking lot or taking stairs instead of the elevator, is all you can

manage, it all adds up and is good.

Gena

On Friday, October 18, 2002, at 05:29 AM, Lucia Liljegren wrote:

> On 10/18/02 3:26 AM, " weightlossbuddies2 "

> <weightlossbuddies2 > wrote:

>

>> Doc's and exercise specialist recommend atleast 30 min a day atleast 4

>> days a week. Any is better than none, more the better. Also keep

>> trying

>> to increase your speed. The muscles get used things and then you wont

>> see progress.

>>

>> Gena

>

> Actually, your doc's advice echo's previous recommendations about

> walking.

> The NAS now recommends more. BUT.... In some ways it's the same

> recommendation.

>

> The NAS recommends that you " accumulate " the equivalent of 1 hour of

> brisk

> walking per day.

>

> The older recommendation (and I'm not sure if it was NAS or Dr. Koop)

> was to

> do 30 minutes of brisk walking a day.

>

> So, the NAS new recommendation sounds like twice as much, exercise

> right?

> Well, it sort of isn't any more exercise than they used to recommend.

> Here's

> why it isn't.

>

> The NAS full hour *counts* any walking you do during the day. The old

> recommendation *didn't* count the sort of " unconscious " walking you do

> during regular daily activities.

>

> Here's an example. Say you are a secretary and you walk down the hall

> and

> back. That's a minute or two of walking-- this *counts* toward your

> NAS 1

> hour. It *didn't* count toward the old half hour recommendation. Run

> up

> and down the stair? Counts toward NAS 1 hour, doesn't count toward the

> old

> standards 1/2 hour.

>

> Lots of American's do about 1/2 hour a day walking from their car to

> the

> grocery store, walking down halls, walking a few blocks to lunch. I

> call

> this " unconscious " walking. You don't really think of yourself as

> exercising. On the other hand, few American's do a full hour of

> walking to

> their car, grocery store etc. American's, most of whom have sedentary

> jobs, drive to work, own dishwashers and clothes washers and other

> conveniences, usually need to do some *intentional* exercise to

> accumulate

> the full hour.

>

> For most people with sedentary jobs, things work out more or less the

> same!

>

> Angie want to figure out how much she accumulates over all, jumping up

> and

> down from her chair, walking down the hall etc. So, she should compare

> her

> pedometer to the NAS full hour.

>

> Lucia

> --

> lucia@...

> Lisle, Illinois

>

>

>

[Guest guest]

Lucia,

Right, I have heard that too but then they always point out that when

you can, longer is better then the accumulative way. The reason is the

longer you sustain an activity the longer the after burn. In other

words your metabolism stays elevated longer and as we know, for weight

loss metabolism is everything! Grrrr! The gist of it is that any

activity is better than none but the more the better and if you can do

it in longer duration, that's great but if it just walking farther in a

parking lot or taking stairs instead of the elevator, is all you can

manage, it all adds up and is good.

Gena

On Friday, October 18, 2002, at 05:29 AM, Lucia Liljegren wrote:

> On 10/18/02 3:26 AM, " weightlossbuddies2 "

> <weightlossbuddies2 > wrote:

>

>> Doc's and exercise specialist recommend atleast 30 min a day atleast 4

>> days a week. Any is better than none, more the better. Also keep

>> trying

>> to increase your speed. The muscles get used things and then you wont

>> see progress.

>>

>> Gena

>

> Actually, your doc's advice echo's previous recommendations about

> walking.

> The NAS now recommends more. BUT.... In some ways it's the same

> recommendation.

>

> The NAS recommends that you " accumulate " the equivalent of 1 hour of

> brisk

> walking per day.

>

> The older recommendation (and I'm not sure if it was NAS or Dr. Koop)

> was to

> do 30 minutes of brisk walking a day.

>

> So, the NAS new recommendation sounds like twice as much, exercise

> right?

> Well, it sort of isn't any more exercise than they used to recommend.

> Here's

> why it isn't.

>

> The NAS full hour *counts* any walking you do during the day. The old

> recommendation *didn't* count the sort of " unconscious " walking you do

> during regular daily activities.

>

> Here's an example. Say you are a secretary and you walk down the hall

> and

> back. That's a minute or two of walking-- this *counts* toward your

> NAS 1

> hour. It *didn't* count toward the old half hour recommendation. Run

> up

> and down the stair? Counts toward NAS 1 hour, doesn't count toward the

> old

> standards 1/2 hour.

>

> Lots of American's do about 1/2 hour a day walking from their car to

> the

> grocery store, walking down halls, walking a few blocks to lunch. I

> call

> this " unconscious " walking. You don't really think of yourself as

> exercising. On the other hand, few American's do a full hour of

> walking to

> their car, grocery store etc. American's, most of whom have sedentary

> jobs, drive to work, own dishwashers and clothes washers and other

> conveniences, usually need to do some *intentional* exercise to

> accumulate

> the full hour.

>

> For most people with sedentary jobs, things work out more or less the

> same!

>

> Angie want to figure out how much she accumulates over all, jumping up

> and

> down from her chair, walking down the hall etc. So, she should compare

> her

> pedometer to the NAS full hour.

>

> Lucia

> --

> lucia@...

> Lisle, Illinois

>

>

>

[Guest guest]

Lucia,

Right, I have heard that too but then they always point out that when

you can, longer is better then the accumulative way. The reason is the

longer you sustain an activity the longer the after burn. In other

words your metabolism stays elevated longer and as we know, for weight

loss metabolism is everything! Grrrr! The gist of it is that any

activity is better than none but the more the better and if you can do

it in longer duration, that's great but if it just walking farther in a

parking lot or taking stairs instead of the elevator, is all you can

manage, it all adds up and is good.

Gena

On Friday, October 18, 2002, at 05:29 AM, Lucia Liljegren wrote:

> On 10/18/02 3:26 AM, " weightlossbuddies2 "

> <weightlossbuddies2 > wrote:

>

>> Doc's and exercise specialist recommend atleast 30 min a day atleast 4

>> days a week. Any is better than none, more the better. Also keep

>> trying

>> to increase your speed. The muscles get used things and then you wont

>> see progress.

>>

>> Gena

>

> Actually, your doc's advice echo's previous recommendations about

> walking.

> The NAS now recommends more. BUT.... In some ways it's the same

> recommendation.

>

> The NAS recommends that you " accumulate " the equivalent of 1 hour of

> brisk

> walking per day.

>

> The older recommendation (and I'm not sure if it was NAS or Dr. Koop)

> was to

> do 30 minutes of brisk walking a day.

>

> So, the NAS new recommendation sounds like twice as much, exercise

> right?

> Well, it sort of isn't any more exercise than they used to recommend.

> Here's

> why it isn't.

>

> The NAS full hour *counts* any walking you do during the day. The old

> recommendation *didn't* count the sort of " unconscious " walking you do

> during regular daily activities.

>

> Here's an example. Say you are a secretary and you walk down the hall

> and

> back. That's a minute or two of walking-- this *counts* toward your

> NAS 1

> hour. It *didn't* count toward the old half hour recommendation. Run

> up

> and down the stair? Counts toward NAS 1 hour, doesn't count toward the

> old

> standards 1/2 hour.

>

> Lots of American's do about 1/2 hour a day walking from their car to

> the

> grocery store, walking down halls, walking a few blocks to lunch. I

> call

> this " unconscious " walking. You don't really think of yourself as

> exercising. On the other hand, few American's do a full hour of

> walking to

> their car, grocery store etc. American's, most of whom have sedentary

> jobs, drive to work, own dishwashers and clothes washers and other

> conveniences, usually need to do some *intentional* exercise to

> accumulate

> the full hour.

>

> For most people with sedentary jobs, things work out more or less the

> same!

>

> Angie want to figure out how much she accumulates over all, jumping up

> and

> down from her chair, walking down the hall etc. So, she should compare

> her

> pedometer to the NAS full hour.

>

> Lucia

> --

> lucia@...

> Lisle, Illinois

>

>

>

[Guest guest]

Thank you. I read this twice.

Ang

> Lucia,

> Right, I have heard that too but then they always point out that

when

> you can, longer is better then the accumulative way. The reason is

the

> longer you sustain an activity the longer the after burn. In other

> words your metabolism stays elevated longer and as we know, for

weight

> loss metabolism is everything! Grrrr! The gist of it is that any

> activity is better than none but the more the better and if you

can do

> it in longer duration, that's great but if it just walking farther

in a

> parking lot or taking stairs instead of the elevator, is all you

can

> manage, it all adds up and is good.

>

> Gena

>

> On Friday, October 18, 2002, at 05:29 AM, Lucia Liljegren wrote:

>

> > On 10/18/02 3:26 AM, " weightlossbuddies2@y... "

> > <weightlossbuddies2@y...> wrote:

> >

> >> Doc's and exercise specialist recommend atleast 30 min a day

atleast 4

> >> days a week. Any is better than none, more the better. Also

keep

> >> trying

> >> to increase your speed. The muscles get used things and then you

wont

> >> see progress.

> >>

> >> Gena

> >

> > Actually, your doc's advice echo's previous recommendations

about

> > walking.

> > The NAS now recommends more. BUT.... In some ways it's the same

> > recommendation.

> >

> > The NAS recommends that you " accumulate " the equivalent of 1 hour

of

> > brisk

> > walking per day.

> >

> > The older recommendation (and I'm not sure if it was NAS or Dr.

Koop)

> > was to

> > do 30 minutes of brisk walking a day.

> >

> > So, the NAS new recommendation sounds like twice as much,

exercise

> > right?

> > Well, it sort of isn't any more exercise than they used to

recommend.

> > Here's

> > why it isn't.

> >

> > The NAS full hour *counts* any walking you do during the day.

The old

> > recommendation *didn't* count the sort of " unconscious " walking

you do

> > during regular daily activities.

> >

> > Here's an example. Say you are a secretary and you walk down the

hall

> > and

> > back. That's a minute or two of walking-- this *counts* toward

your

> > NAS 1

> > hour. It *didn't* count toward the old half hour

recommendation. Run

> > up

> > and down the stair? Counts toward NAS 1 hour, doesn't count

toward the

> > old

> > standards 1/2 hour.

> >

> > Lots of American's do about 1/2 hour a day walking from their car

to

> > the

> > grocery store, walking down halls, walking a few blocks to lunch.

I

> > call

> > this " unconscious " walking. You don't really think of yourself as

> > exercising. On the other hand, few American's do a full hour of

> > walking to

> > their car, grocery store etc. American's, most of whom have

sedentary

> > jobs, drive to work, own dishwashers and clothes washers and other

> > conveniences, usually need to do some *intentional* exercise to

> > accumulate

> > the full hour.

> >

> > For most people with sedentary jobs, things work out more or less

the

> > same!

> >

> > Angie want to figure out how much she accumulates over all,

jumping up

> > and

> > down from her chair, walking down the hall etc. So, she should

compare

> > her

> > pedometer to the NAS full hour.

> >

> > Lucia

> > --

> > lucia@t...

> > Lisle, Illinois

> >

> >

> >

[Guest guest]

LOL You too are too funny!

Gena

> Thank you. I read this twice.

> Ang

>

>

>> Lucia,

>> Right, I have heard that too but then they always point out that

> when

>> you can, longer is better then the accumulative way. The reason is

> the

>> longer you sustain an activity the longer the after burn. In other

>> words your metabolism stays elevated longer and as we know, for

> weight

>> loss metabolism is everything! Grrrr! The gist of it is that any

>> activity is better than none but the more the better and if you

> can do

>> it in longer duration, that's great but if it just walking farther

> in a

>> parking lot or taking stairs instead of the elevator, is all you

> can

>> manage, it all adds up and is good.

>>

>> Gena

>>

>> On Friday, October 18, 2002, at 05:29 AM, Lucia Liljegren wrote:

>>

>>> On 10/18/02 3:26 AM, " weightlossbuddies2@y... "

>>> <weightlossbuddies2@y...> wrote:

>>>

>>>> Doc's and exercise specialist recommend atleast 30 min a day

> atleast 4

>>>> days a week. Any is better than none, more the better. Also

> keep

>>>> trying

>>>> to increase your speed. The muscles get used things and then you

> wont

>>>> see progress.

>>>>

>>>> Gena

>>>

>>> Actually, your doc's advice echo's previous recommendations

> about

>>> walking.

>>> The NAS now recommends more. BUT.... In some ways it's the same

>>> recommendation.

>>>

>>> The NAS recommends that you " accumulate " the equivalent of 1 hour

> of

>>> brisk

>>> walking per day.

>>>

>>> The older recommendation (and I'm not sure if it was NAS or Dr.

> Koop)

>>> was to

>>> do 30 minutes of brisk walking a day.

>>>

>>> So, the NAS new recommendation sounds like twice as much,

> exercise

>>> right?

>>> Well, it sort of isn't any more exercise than they used to

> recommend.

>>> Here's

>>> why it isn't.

>>>

>>> The NAS full hour *counts* any walking you do during the day.

> The old

>>> recommendation *didn't* count the sort of " unconscious " walking

> you do

>>> during regular daily activities.

>>>

>>> Here's an example. Say you are a secretary and you walk down the

> hall

>>> and

>>> back. That's a minute or two of walking-- this *counts* toward

> your

>>> NAS 1

>>> hour. It *didn't* count toward the old half hour

> recommendation. Run

>>> up

>>> and down the stair? Counts toward NAS 1 hour, doesn't count

> toward the

>>> old

>>> standards 1/2 hour.

>>>

>>> Lots of American's do about 1/2 hour a day walking from their car

> to

>>> the

>>> grocery store, walking down halls, walking a few blocks to lunch.

> I

>>> call

>>> this " unconscious " walking. You don't really think of yourself as

>>> exercising. On the other hand, few American's do a full hour of

>>> walking to

>>> their car, grocery store etc. American's, most of whom have

> sedentary

>>> jobs, drive to work, own dishwashers and clothes washers and other

>>> conveniences, usually need to do some *intentional* exercise to

>>> accumulate

>>> the full hour.

>>>

>>> For most people with sedentary jobs, things work out more or less

> the

>>> same!

>>>

>>> Angie want to figure out how much she accumulates over all,

> jumping up

>>> and

>>> down from her chair, walking down the hall etc. So, she should

> compare

>>> her

>>> pedometer to the NAS full hour.

>>>

>>> Lucia

>>> --

>>> lucia@t...

>>> Lisle, Illinois

>>>

>>>

>>>

[Guest guest]

Hello Gena, nice to meet you.

I wanted to say thanks for the forewarning regarding the muscles get

use to your speed and you may not see progress. I know I started out

pretty slow. Half hour walk around my neighborhood now I am trying

to make it 1 hour with a longer walk that gets me to a nearby park

and maybe alittle light running for a few minutes. I am also

starting to frequent the gym more. Thanks.

Dianne

-- In weightlossbuddies2@y..., Lucia Liljegren <lucia@t...> wrote:

> On 10/18/02 3:26 AM, " weightlossbuddies2@y... "

> <weightlossbuddies2@y...> wrote:

>

> > Doc's and exercise specialist recommend atleast 30 min a day

atleast 4

> > days a week. Any is better than none, more the better. Also keep

trying

> > to increase your speed. The muscles get used things and then you

wont

> > see progress.

> >

> > Gena

>

> Actually, your doc's advice echo's previous recommendations about

walking.

> The NAS now recommends more. BUT.... In some ways it's the same

> recommendation.

>

> The NAS recommends that you " accumulate " the equivalent of 1 hour

of brisk

> walking per day.

>

> The older recommendation (and I'm not sure if it was NAS or Dr.

Koop) was to

> do 30 minutes of brisk walking a day.

>

> So, the NAS new recommendation sounds like twice as much, exercise

right?

> Well, it sort of isn't any more exercise than they used to

recommend. Here's

> why it isn't.

>

> The NAS full hour *counts* any walking you do during the day. The

old

> recommendation *didn't* count the sort of " unconscious " walking you

do

> during regular daily activities.

>

> Here's an example. Say you are a secretary and you walk down the

hall and

> back. That's a minute or two of walking-- this *counts* toward your

NAS 1

> hour. It *didn't* count toward the old half hour recommendation.

Run up

> and down the stair? Counts toward NAS 1 hour, doesn't count toward

the old

> standards 1/2 hour.

>

> Lots of American's do about 1/2 hour a day walking from their car

to the

> grocery store, walking down halls, walking a few blocks to lunch. I

call

> this " unconscious " walking. You don't really think of yourself as

> exercising. On the other hand, few American's do a full hour of

walking to

> their car, grocery store etc. American's, most of whom have

sedentary

> jobs, drive to work, own dishwashers and clothes washers and other

> conveniences, usually need to do some *intentional* exercise to

accumulate

> the full hour.

>

> For most people with sedentary jobs, things work out more or less

the same!

>

> Angie want to figure out how much she accumulates over all, jumping

up and

> down from her chair, walking down the hall etc. So, she should

compare her

> pedometer to the NAS full hour.

>

> Lucia

> --

> lucia@t...

> Lisle, Illinois

[Guest guest]

On 10/19/02 4:33 AM, " weightlossbuddies2 "

<weightlossbuddies2 > wrote:

> Lucia,

> I am in awe!!!! You RUN at 5.8???!!!! OMG!

I have become " super exerciser " since April when I started. I keep

increasing my goal. I asked my brother-in-laws how fast they run; answer is

7 mph. I'm trying to figure out if that's my new goal! LOL!

I'd be flying off the back

> of the tread! The fastest I have ever gone is 5.5 and I could only do

> that for about 30 sec. With the advice of my chiro, because of my

> particular health probs I have decided slower and longer is better for

> me.

I seem to be pretty sturdy, so I think I can run faster eventually. But I

do want to vary machines so I don't over do any part of the body. The

elliptical machines are fun!

>My routine is I do 3# wgt arm exercises everyday, every other day,

> I do 3,5 and 8 # and add some squats and lunges. Then I do about 20 min

> of stretches and then the tread for minimum 20 min, usually 30-40.

> While on there it really depends on how I feel that day. I usually walk

> at 4.0 mph for about 4 min and then work up 5.0.

I can't walk at 5.0 mph. In need to trot at that speed. I can stay in a

walk up to about 4.2 mph. I've read the speed people switch from walking to

running varies.

I'm bad about stretches. I do a few, but not many. I stretch my

hamstrings-- because otherwise I couldn't do the exercise for my abdominal

obliques. That's pretty much all I stretch. (I *should* stretch, but I

don't.)

Your exercise schedule sounds great. I've been exercising a lot. I want to

be able to eat like a pig!!!

Lucia

--

lucia@...

Lisle, Illinois

[Guest guest]

On 10/19/02 4:33 AM, " weightlossbuddies2 "

<weightlossbuddies2 > wrote:

> And I think I 'tried' to do squats wrong. I'm feeling no pain in the

> butt at all, only upper front thighs.

I feel squats in my quads (front of thigh) too! Squats do firm the butt;

put your fingers on your butt while you do them; you'll feel your glutes

activate. (Don't do this most of the time-- just do it to feel the glutes

working.)

The reason you don't " feel " the burn in the butt is that the gluteous

maximum is the largest muscle in the body. It's difficult to really

challenge it without challenging some other muscle more.

Here's another exercise to do for the glutes. It's called the " step up " .

Find a bench or chair. (Bench is better.)

Place your right foot on the bench.

Step up, you are now standing on the bench.

Step down with your left foot; you right foot is still on the bench.

Do this 15 times. Later on, buy some dumbbells and hold them.

This helps your glutes (butt) and hamstrings (back of thigh). Yes, you will

feel it in your quads (front of thigh). Nothing you can do about that. All

these muscles work together.

This exercise really made my butt " pooch " up.

I also do an exercise called " good mornings " . Go here to watch the lady

with the barbell on her back:

http://www.exrx.net/Articulations/Hip.html#anchor845621

Before you do " good mornings " go to the library and check a book out. It's

important to use correct form or you can mess up your back.

> I have plenty of muscle

> there. I can't seem to find one movement or activity that gives the

> very back of my butt the 'ouch, it's working' feeling. You know how

> the butt curves then goes into the leg...well I want that curve to

> tighten.

No " ouch " feeling in your butt, but the step up will firm it.

> What do I do for that? I was under the impression that the

> rear was the biggest muscle - I'm thinking my rear is just fat.

Gluteous maxiumus is the biggest muscle. Then there are at least 2 more

glute muscles (minimums and medius.)

> I think the upper arm hangy thing is finaly starting to show a bit of

> progress. It still has plenty of 'hangy', but at least there is

> muscle under it now :-) That took forever to get some results!

Yes. I read that the triceps are the most difficult muscle to firm up.

People who do both bicep and triceps muscles see results in the bicep

quickly, and the triceps much later.

Now you're firming!

> Ang

--

lucia@...

Lisle, Illinois

[Guest guest]

Ang,

If you are concerned about doing the squats right, try putting a bar

(like a broom) across your shoulders while you do them. It will

enhance your posture for the squats and then you will really feel

that you are doing them correctly. In aerobics we use a weighted

bar, (not that I need the extra weight) but I noticed the difference

in my posture and asked the instructor and she said yes, that it

helps.

>

> > And I think I 'tried' to do squats wrong. I'm feeling no pain in

the

> > butt at all, only upper front thighs.

>

> I feel squats in my quads (front of thigh) too! Squats do firm the

butt;

> put your fingers on your butt while you do them; you'll feel your

glutes

> activate. (Don't do this most of the time-- just do it to feel the

glutes

> working.)

>

> The reason you don't " feel " the burn in the butt is that the

gluteous

> maximum is the largest muscle in the body. It's difficult to really

> challenge it without challenging some other muscle more.

>

> Here's another exercise to do for the glutes. It's called the " step

up " .

>

> Find a bench or chair. (Bench is better.)

> Place your right foot on the bench.

> Step up, you are now standing on the bench.

> Step down with your left foot; you right foot is still on the

bench.

>

> Do this 15 times. Later on, buy some dumbbells and hold them.

>

> This helps your glutes (butt) and hamstrings (back of thigh). Yes,

you will

> feel it in your quads (front of thigh). Nothing you can do about

that. All

> these muscles work together.

>

> This exercise really made my butt " pooch " up.

>

> I also do an exercise called " good mornings " . Go here to watch the

lady

> with the barbell on her back:

>

> http://www.exrx.net/Articulations/Hip.html#anchor845621

>

> Before you do " good mornings " go to the library and check a book

out. It's

> important to use correct form or you can mess up your back.

>

> > I have plenty of muscle

> > there. I can't seem to find one movement or activity that gives

the

> > very back of my butt the 'ouch, it's working' feeling. You know

how

> > the butt curves then goes into the leg...well I want that curve to

> > tighten.

>

> No " ouch " feeling in your butt, but the step up will firm it.

>

>

> > What do I do for that? I was under the impression that the

> > rear was the biggest muscle - I'm thinking my rear is just fat.

>

> Gluteous maxiumus is the biggest muscle. Then there are at least 2

more

> glute muscles (minimums and medius.)

>

>

> > I think the upper arm hangy thing is finaly starting to show a

bit of

> > progress. It still has plenty of 'hangy', but at least there is

> > muscle under it now :-) That took forever to get some results!

>

> Yes. I read that the triceps are the most difficult muscle to firm

up.

> People who do both bicep and triceps muscles see results in the

bicep

> quickly, and the triceps much later.

>

> Now you're firming!

> > Ang

>

> --

> lucia@t...

> Lisle, Illinois

[Guest guest]

Ang,

If you are concerned about doing the squats right, try putting a bar

(like a broom) across your shoulders while you do them. It will

enhance your posture for the squats and then you will really feel

that you are doing them correctly. In aerobics we use a weighted

bar, (not that I need the extra weight) but I noticed the difference

in my posture and asked the instructor and she said yes, that it

helps.

>

> > And I think I 'tried' to do squats wrong. I'm feeling no pain in

the

> > butt at all, only upper front thighs.

>

> I feel squats in my quads (front of thigh) too! Squats do firm the

butt;

> put your fingers on your butt while you do them; you'll feel your

glutes

> activate. (Don't do this most of the time-- just do it to feel the

glutes

> working.)

>

> The reason you don't " feel " the burn in the butt is that the

gluteous

> maximum is the largest muscle in the body. It's difficult to really

> challenge it without challenging some other muscle more.

>

> Here's another exercise to do for the glutes. It's called the " step

up " .

>

> Find a bench or chair. (Bench is better.)

> Place your right foot on the bench.

> Step up, you are now standing on the bench.

> Step down with your left foot; you right foot is still on the

bench.

>

> Do this 15 times. Later on, buy some dumbbells and hold them.

>

> This helps your glutes (butt) and hamstrings (back of thigh). Yes,

you will

> feel it in your quads (front of thigh). Nothing you can do about

that. All

> these muscles work together.

>

> This exercise really made my butt " pooch " up.

>

> I also do an exercise called " good mornings " . Go here to watch the

lady

> with the barbell on her back:

>

> http://www.exrx.net/Articulations/Hip.html#anchor845621

>

> Before you do " good mornings " go to the library and check a book

out. It's

> important to use correct form or you can mess up your back.

>

> > I have plenty of muscle

> > there. I can't seem to find one movement or activity that gives

the

> > very back of my butt the 'ouch, it's working' feeling. You know

how

> > the butt curves then goes into the leg...well I want that curve to

> > tighten.

>

> No " ouch " feeling in your butt, but the step up will firm it.

>

>

> > What do I do for that? I was under the impression that the

> > rear was the biggest muscle - I'm thinking my rear is just fat.

>

> Gluteous maxiumus is the biggest muscle. Then there are at least 2

more

> glute muscles (minimums and medius.)

>

>

> > I think the upper arm hangy thing is finaly starting to show a

bit of

> > progress. It still has plenty of 'hangy', but at least there is

> > muscle under it now :-) That took forever to get some results!

>

> Yes. I read that the triceps are the most difficult muscle to firm

up.

> People who do both bicep and triceps muscles see results in the

bicep

> quickly, and the triceps much later.

>

> Now you're firming!

> > Ang

>

> --

> lucia@t...

> Lisle, Illinois

[Guest guest]

Ang,

If you are concerned about doing the squats right, try putting a bar

(like a broom) across your shoulders while you do them. It will

enhance your posture for the squats and then you will really feel

that you are doing them correctly. In aerobics we use a weighted

bar, (not that I need the extra weight) but I noticed the difference

in my posture and asked the instructor and she said yes, that it

helps.

>

> > And I think I 'tried' to do squats wrong. I'm feeling no pain in

the

> > butt at all, only upper front thighs.

>

> I feel squats in my quads (front of thigh) too! Squats do firm the

butt;

> put your fingers on your butt while you do them; you'll feel your

glutes

> activate. (Don't do this most of the time-- just do it to feel the

glutes

> working.)

>

> The reason you don't " feel " the burn in the butt is that the

gluteous

> maximum is the largest muscle in the body. It's difficult to really

> challenge it without challenging some other muscle more.

>

> Here's another exercise to do for the glutes. It's called the " step

up " .

>

> Find a bench or chair. (Bench is better.)

> Place your right foot on the bench.

> Step up, you are now standing on the bench.

> Step down with your left foot; you right foot is still on the

bench.

>

> Do this 15 times. Later on, buy some dumbbells and hold them.

>

> This helps your glutes (butt) and hamstrings (back of thigh). Yes,

you will

> feel it in your quads (front of thigh). Nothing you can do about

that. All

> these muscles work together.

>

> This exercise really made my butt " pooch " up.

>

> I also do an exercise called " good mornings " . Go here to watch the

lady

> with the barbell on her back:

>

> http://www.exrx.net/Articulations/Hip.html#anchor845621

>

> Before you do " good mornings " go to the library and check a book

out. It's

> important to use correct form or you can mess up your back.

>

> > I have plenty of muscle

> > there. I can't seem to find one movement or activity that gives

the

> > very back of my butt the 'ouch, it's working' feeling. You know

how

> > the butt curves then goes into the leg...well I want that curve to

> > tighten.

>

> No " ouch " feeling in your butt, but the step up will firm it.

>

>

> > What do I do for that? I was under the impression that the

> > rear was the biggest muscle - I'm thinking my rear is just fat.

>

> Gluteous maxiumus is the biggest muscle. Then there are at least 2

more

> glute muscles (minimums and medius.)

>

>

> > I think the upper arm hangy thing is finaly starting to show a

bit of

> > progress. It still has plenty of 'hangy', but at least there is

> > muscle under it now :-) That took forever to get some results!

>

> Yes. I read that the triceps are the most difficult muscle to firm

up.

> People who do both bicep and triceps muscles see results in the

bicep

> quickly, and the triceps much later.

>

> Now you're firming!

> > Ang

>

> --

> lucia@t...

> Lisle, Illinois

[Guest guest]

Dianne,

Nice to meet you too. :-) Walking outside is great, hills and all. I

run, kind of, lol. Well I go up to 5.3-5.4 mph. It's not very fast but

I sweat like crazy so I guess it is fast for me! I don't walk outside

much here. We live out in a rural area and the road is very narrow with

no shoulder and people flying up and down it at warp speed I swear!

pLus dodging moose and bears gets scary!!! You get chased by a 1000 lb

animal and it makes you a bit leery. Plus a good time of the year it is

just too cold and icy. That is why I invested in a good tread mill. The

nearest gym is 24 miles away otherwise I would love to go. I make do at

home with the tread and weights. as long as we are being active some

how, that's what counts.

Gena

> Hello Gena, nice to meet you.

>

> I wanted to say thanks for the forewarning regarding the muscles get

> use to your speed and you may not see progress. I know I started out

> pretty slow. Half hour walk around my neighborhood now I am trying

> to make it 1 hour with a longer walk that gets me to a nearby park

> and maybe alittle light running for a few minutes. I am also

> starting to frequent the gym more. Thanks.

>

> Dianne

>

> -- In weightlossbuddies2@y..., Lucia Liljegren <lucia@t...> wrote:

>> On 10/18/02 3:26 AM, " weightlossbuddies2@y... "

>> <weightlossbuddies2@y...> wrote:

>>

>>> Doc's and exercise specialist recommend atleast 30 min a day

> atleast 4

>>> days a week. Any is better than none, more the better. Also keep

> trying

>>> to increase your speed. The muscles get used things and then you

> wont

>>> see progress.

>>>

>>> Gena

>>

>> Actually, your doc's advice echo's previous recommendations about

> walking.

>> The NAS now recommends more. BUT.... In some ways it's the same

>> recommendation.

>>

>> The NAS recommends that you " accumulate " the equivalent of 1 hour

> of brisk

>> walking per day.

>>

>> The older recommendation (and I'm not sure if it was NAS or Dr.

> Koop) was to

>> do 30 minutes of brisk walking a day.

>>

>> So, the NAS new recommendation sounds like twice as much, exercise

> right?

>> Well, it sort of isn't any more exercise than they used to

> recommend. Here's

>> why it isn't.

>>

>> The NAS full hour *counts* any walking you do during the day. The

> old

>> recommendation *didn't* count the sort of " unconscious " walking you

> do

>> during regular daily activities.

>>

>> Here's an example. Say you are a secretary and you walk down the

> hall and

>> back. That's a minute or two of walking-- this *counts* toward your

> NAS 1

>> hour. It *didn't* count toward the old half hour recommendation.

> Run up

>> and down the stair? Counts toward NAS 1 hour, doesn't count toward

> the old

>> standards 1/2 hour.

>>

>> Lots of American's do about 1/2 hour a day walking from their car

> to the

>> grocery store, walking down halls, walking a few blocks to lunch. I

> call

>> this " unconscious " walking. You don't really think of yourself as

>> exercising. On the other hand, few American's do a full hour of

> walking to

>> their car, grocery store etc. American's, most of whom have

> sedentary

>> jobs, drive to work, own dishwashers and clothes washers and other

>> conveniences, usually need to do some *intentional* exercise to

> accumulate

>> the full hour.

>>

>> For most people with sedentary jobs, things work out more or less

> the same!

>>

>> Angie want to figure out how much she accumulates over all, jumping

> up and

>> down from her chair, walking down the hall etc. So, she should

> compare her

>> pedometer to the NAS full hour.

>>

>> Lucia

>> --

>> lucia@t...

>> Lisle, Illinois

>

>

>

[Guest guest]

Dianne,

Nice to meet you too. :-) Walking outside is great, hills and all. I

run, kind of, lol. Well I go up to 5.3-5.4 mph. It's not very fast but

I sweat like crazy so I guess it is fast for me! I don't walk outside

much here. We live out in a rural area and the road is very narrow with

no shoulder and people flying up and down it at warp speed I swear!

pLus dodging moose and bears gets scary!!! You get chased by a 1000 lb

animal and it makes you a bit leery. Plus a good time of the year it is

just too cold and icy. That is why I invested in a good tread mill. The

nearest gym is 24 miles away otherwise I would love to go. I make do at

home with the tread and weights. as long as we are being active some

how, that's what counts.

Gena

> Hello Gena, nice to meet you.

>

> I wanted to say thanks for the forewarning regarding the muscles get

> use to your speed and you may not see progress. I know I started out

> pretty slow. Half hour walk around my neighborhood now I am trying

> to make it 1 hour with a longer walk that gets me to a nearby park

> and maybe alittle light running for a few minutes. I am also

> starting to frequent the gym more. Thanks.

>

> Dianne

>

> -- In weightlossbuddies2@y..., Lucia Liljegren <lucia@t...> wrote:

>> On 10/18/02 3:26 AM, " weightlossbuddies2@y... "

>> <weightlossbuddies2@y...> wrote:

>>

>>> Doc's and exercise specialist recommend atleast 30 min a day

> atleast 4

>>> days a week. Any is better than none, more the better. Also keep

> trying

>>> to increase your speed. The muscles get used things and then you

> wont

>>> see progress.

>>>

>>> Gena

>>

>> Actually, your doc's advice echo's previous recommendations about

> walking.

>> The NAS now recommends more. BUT.... In some ways it's the same

>> recommendation.

>>

>> The NAS recommends that you " accumulate " the equivalent of 1 hour

> of brisk

>> walking per day.

>>

>> The older recommendation (and I'm not sure if it was NAS or Dr.

> Koop) was to

>> do 30 minutes of brisk walking a day.

>>

>> So, the NAS new recommendation sounds like twice as much, exercise

> right?

>> Well, it sort of isn't any more exercise than they used to

> recommend. Here's

>> why it isn't.

>>

>> The NAS full hour *counts* any walking you do during the day. The

> old

>> recommendation *didn't* count the sort of " unconscious " walking you

> do

>> during regular daily activities.

>>

>> Here's an example. Say you are a secretary and you walk down the

> hall and

>> back. That's a minute or two of walking-- this *counts* toward your

> NAS 1

>> hour. It *didn't* count toward the old half hour recommendation.

> Run up

>> and down the stair? Counts toward NAS 1 hour, doesn't count toward

> the old

>> standards 1/2 hour.

>>

>> Lots of American's do about 1/2 hour a day walking from their car

> to the

>> grocery store, walking down halls, walking a few blocks to lunch. I

> call

>> this " unconscious " walking. You don't really think of yourself as

>> exercising. On the other hand, few American's do a full hour of

> walking to

>> their car, grocery store etc. American's, most of whom have

> sedentary

>> jobs, drive to work, own dishwashers and clothes washers and other

>> conveniences, usually need to do some *intentional* exercise to

> accumulate

>> the full hour.

>>

>> For most people with sedentary jobs, things work out more or less

> the same!

>>

>> Angie want to figure out how much she accumulates over all, jumping

> up and

>> down from her chair, walking down the hall etc. So, she should

> compare her

>> pedometer to the NAS full hour.

>>

>> Lucia

>> -- lucia@t...

>> Lisle, Illinois

>

>

>

[Guest guest]

Lucia,

I like to watch the marathons. It totally blows my mind that people can

run, for 26 miles at an ave of 11 MPH!!!!!!! I did a walk/run for women

in June and did the full 5 miles. It took me1 hr 14 min. I couldn't jog

on the pavement like I had hoped. It was too hard on my knees. It was a

great experience and I plan on doing it again next year. Just to see if

I could I did 5 miles on the tread a few days later and did it in 64

min! so I know I can go faster, it's just soo hard on my joints so I

sprint instead, walking most of the time and throw some elevation in

there. I usually go 30-40 min.

Gena

On Saturday, October 19, 2002, at 04:27 AM, Lucia Liljegren wrote:

> On 10/19/02 4:33 AM, " weightlossbuddies2 "

> <weightlossbuddies2 > wrote:

>

>> Lucia,

>> I am in awe!!!! You RUN at 5.8???!!!! OMG!

>

> I have become " super exerciser " since April when I started. I keep

> increasing my goal. I asked my brother-in-laws how fast they run;

> answer is

> 7 mph. I'm trying to figure out if that's my new goal! LOL!

>

>

> I'd be flying off the back

>> of the tread! The fastest I have ever gone is 5.5 and I could only do

>> that for about 30 sec. With the advice of my chiro, because of my

>> particular health probs I have decided slower and longer is better for

>> me.

>

> I seem to be pretty sturdy, so I think I can run faster eventually.

> But I

> do want to vary machines so I don't over do any part of the body. The

> elliptical machines are fun!

>

>

>> My routine is I do 3# wgt arm exercises everyday, every other day,

>> I do 3,5 and 8 # and add some squats and lunges. Then I do about 20

>> min

>> of stretches and then the tread for minimum 20 min, usually 30-40.

>> While on there it really depends on how I feel that day. I usually

>> walk

>> at 4.0 mph for about 4 min and then work up 5.0.

>

> I can't walk at 5.0 mph. In need to trot at that speed. I can stay in

> a

> walk up to about 4.2 mph. I've read the speed people switch from

> walking to

> running varies.

>

> I'm bad about stretches. I do a few, but not many. I stretch my

> hamstrings-- because otherwise I couldn't do the exercise for my

> abdominal

> obliques. That's pretty much all I stretch. (I *should* stretch, but

> I

> don't.)

>

> Your exercise schedule sounds great. I've been exercising a lot. I

> want to

> be able to eat like a pig!!!

>

> Lucia

>

> --

> lucia@...

> Lisle, Illinois

>

>

>

[Guest guest]

Also make sure your knees do not cross your toes. That can really hurt

them over time. I like to do my squats from a chair. kind of a reverse

squat I guess. I sit with my butt on the edge of the chair, holding

dumb bells, with arms straight out and stand, keeping back straight.

You wont feel it until the next day. I don't know why but whenever I go

up in weight in the dumb bells I don't feel a thing there, in the butt

until the next day. But boy do I feel it!!!! Owwwieeee! Oh to increase

the intensity, when you go down, don't go all the way, don't touch the

chair. Oh yeah, that kills!

Gena

On Saturday, October 19, 2002, at 06:00 AM, casperfoo2 wrote:

> Ang,

> If you are concerned about doing the squats right, try putting a bar

> (like a broom) across your shoulders while you do them. It will

> enhance your posture for the squats and then you will really feel

> that you are doing them correctly. In aerobics we use a weighted

> bar, (not that I need the extra weight) but I noticed the difference

> in my posture and asked the instructor and she said yes, that it

> helps.

>

>

>

>

>

>>

>>> And I think I 'tried' to do squats wrong. I'm feeling no pain in

> the

>>> butt at all, only upper front thighs.

>>

>> I feel squats in my quads (front of thigh) too! Squats do firm the

> butt;

>> put your fingers on your butt while you do them; you'll feel your

> glutes

>> activate. (Don't do this most of the time-- just do it to feel the

> glutes

>> working.)

>>

>> The reason you don't " feel " the burn in the butt is that the

> gluteous

>> maximum is the largest muscle in the body. It's difficult to really

>> challenge it without challenging some other muscle more.

>>

>> Here's another exercise to do for the glutes. It's called the " step

> up " .

>>

>> Find a bench or chair. (Bench is better.)

>> Place your right foot on the bench.

>> Step up, you are now standing on the bench.

>> Step down with your left foot; you right foot is still on the

> bench.

>>

>> Do this 15 times. Later on, buy some dumbbells and hold them.

>>

>> This helps your glutes (butt) and hamstrings (back of thigh). Yes,

> you will

>> feel it in your quads (front of thigh). Nothing you can do about

> that. All

>> these muscles work together.

>>

>> This exercise really made my butt " pooch " up.

>>

>> I also do an exercise called " good mornings " . Go here to watch the

> lady

>> with the barbell on her back:

>>

>> http://www.exrx.net/Articulations/Hip.html#anchor845621

>>

>> Before you do " good mornings " go to the library and check a book

> out. It's

>> important to use correct form or you can mess up your back.

>>

>>> I have plenty of muscle

>>> there. I can't seem to find one movement or activity that gives

> the

>>> very back of my butt the 'ouch, it's working' feeling. You know

> how

>>> the butt curves then goes into the leg...well I want that curve to

>>> tighten.

>>

>> No " ouch " feeling in your butt, but the step up will firm it.

>>

>>

>>> What do I do for that? I was under the impression that the

>>> rear was the biggest muscle - I'm thinking my rear is just fat.

>>

>> Gluteous maxiumus is the biggest muscle. Then there are at least 2

> more

>> glute muscles (minimums and medius.)

>>

>>

>>> I think the upper arm hangy thing is finaly starting to show a

> bit of

>>> progress. It still has plenty of 'hangy', but at least there is

>>> muscle under it now :-) That took forever to get some results!

>>

>> Yes. I read that the triceps are the most difficult muscle to firm

> up.

>> People who do both bicep and triceps muscles see results in the

> bicep

>> quickly, and the triceps much later.

>>

>> Now you're firming!

>>> Ang

>>

>> --

>> lucia@t...

>> Lisle, Illinois

>

>

>

>

[Guest guest]

Oh - that step up on the bench exersice give me a 'feeling'. That's

a good one! (The dump trucks first step up is the PERFECT highth

(and there is a bar to hold too :-)

I think the thing that's doing the tricepts the best is the pitching

the logs over hand instead of underhand lately. That realy feels

good. That and loading one arm and carrying a heavy bundle with my

arm away from my body.

Ang

>

> > And I think I 'tried' to do squats wrong. I'm feeling no pain in

the

> > butt at all, only upper front thighs.

>

> I feel squats in my quads (front of thigh) too! Squats do firm the

butt;

> put your fingers on your butt while you do them; you'll feel your

glutes

> activate. (Don't do this most of the time-- just do it to feel the

glutes

> working.)

>

> The reason you don't " feel " the burn in the butt is that the

gluteous

> maximum is the largest muscle in the body. It's difficult to really

> challenge it without challenging some other muscle more.

>

> Here's another exercise to do for the glutes. It's called the " step

up " .

>

> Find a bench or chair. (Bench is better.)

> Place your right foot on the bench.

> Step up, you are now standing on the bench.

> Step down with your left foot; you right foot is still on the

bench.

>

> Do this 15 times. Later on, buy some dumbbells and hold them.

>

> This helps your glutes (butt) and hamstrings (back of thigh). Yes,

you will

> feel it in your quads (front of thigh). Nothing you can do about

that. All

> these muscles work together.

>

> This exercise really made my butt " pooch " up.

>

> I also do an exercise called " good mornings " . Go here to watch the

lady

> with the barbell on her back:

>

> http://www.exrx.net/Articulations/Hip.html#anchor845621

>

> Before you do " good mornings " go to the library and check a book

out. It's

> important to use correct form or you can mess up your back.

>

> > I have plenty of muscle

> > there. I can't seem to find one movement or activity that gives

the

> > very back of my butt the 'ouch, it's working' feeling. You know

how

> > the butt curves then goes into the leg...well I want that curve to

> > tighten.

>

> No " ouch " feeling in your butt, but the step up will firm it.

>

>

> > What do I do for that? I was under the impression that the

> > rear was the biggest muscle - I'm thinking my rear is just fat.

>

> Gluteous maxiumus is the biggest muscle. Then there are at least 2

more

> glute muscles (minimums and medius.)

>

>

> > I think the upper arm hangy thing is finaly starting to show a

bit of

> > progress. It still has plenty of 'hangy', but at least there is

> > muscle under it now :-) That took forever to get some results!

>

> Yes. I read that the triceps are the most difficult muscle to firm

up.

> People who do both bicep and triceps muscles see results in the

bicep

> quickly, and the triceps much later.

>

> Now you're firming!

> > Ang

>

> --

> lucia@t...

> Lisle, Illinois