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

October 19, 2002

That's a good idea - I'll have to try that.

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

October 19, 2002

Wow - the wild animals charge you???

Our deer are a bit boald - and it's kind of scarry to stand there

facing one because they are so big - but they are just so scared the

don't move. LOL.

We have alot of turkey - if they even see you peeking out the window

the take off (unless they are raiding our garden ;-'

Possome and raccoon and cyots can be bothersom but I like them.

Husband gets irritated because I'm always feeding the wild animals

and they leave little 'presants' for him just outside his shed door.

LOL.

> >>

> >>> 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

> >

October 19, 2002

I'm in desperate need of coffee. When I read " make sure your knees

do not cross your toes " - you would not believe the things crossing

my mind.

> >>

> >>> 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

> >

October 20, 2002

Ang,

Oh yes! One time several years ago, Niki my oldest came in and said mom

there is a moose standing by Buddy, our dog and she had to get to the

bus stop. So I walked in a big circle around the moose and got the dog

in and got Niki off to the bus. Well I was heading back down the

driveway and a car came and the moose turned back around towards me. He

put his ears down, the hair on his back was up and he was making

grunting noises. The bad thing is I had just had cortisone injections

in my heels and was not even sposed to be walking. Well he start

charging me so I ran as fast as I could to the house and I swear I

could hear him breathing on my back as I reached for the door knob! I

never ran so fast in my life! All joking aside, in the 13+ yrs we have

been here there have been atleast 3 people killed by angry moose. For

the most part they will leave you alone if you respect them and keep

your distance though. If they do attack it is because they feel

cornered. I love to watch them. We had a mama and baby hanging around

all summer. They would sleep in our yard at night!

Gena

> Wow - the wild animals charge you???

> Our deer are a bit boald - and it's kind of scarry to stand there

> facing one because they are so big - but they are just so scared the

> don't move. LOL.

> We have alot of turkey - if they even see you peeking out the window

> the take off (unless they are raiding our garden ;-'

> Possome and raccoon and cyots can be bothersom but I like them.

> Husband gets irritated because I'm always feeding the wild animals

> and they leave little 'presants' for him just outside his shed door.

> LOL.

>

>>>>

>>>>> 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

>>>

October 20, 2002