Universal Fitness

Started my 2014 year plan. This includes business and personal goals and "to do" list for the year. I've added "to register/complete an endurance sporting event," such as a 5k, 10K, long distance running, or triathlon....etc. Or, maybe look into completing an adventure type course.  What does your plan include for the year 2014?  

ADD variety to your workout.  Explore the benefits of the great outdoors!  Interesting article on the health benefits of outdoor workout / activities:   http://well.blogs.nytimes.com/2013/02/21/the-benefits-of-exercising-outdoors/?_r=0  

"How to dress for cold weather running"   COLD WEATHER WORKOUTS: by Mike Hupertz B.S. Kinesiology, NASM CPT   Just because “it’s cold outside” there is no excuse to abandon your outdoor workout routine.  A few simple alterations will have you enjoying the great outdoors this winter season.  The mayoclinic suggests to dress in layers, protect hands and feet and wear protective eyewear.   In addition, avoid materials that prevent moisture wicking such as cotton. According to section hiker.com , cotton will absorb water like a sponge.  This prevents insulation and wicking because the air pockets become saturated with water.  It’s better to choose moisture wicking garments that allow moisture to evaporate away from the skin. And, as always, remember to hydrate! Cold Weather Workout Checklist: Layers: Inner layer, middle layer and outer layer. How to layer?  Avoid clothing that absorbs moisture such as cotton. Why? These ...

Did you know that 1 serving (slice, 1oz, 28grms) of Mozzarella cheese contains 80 Calories, 4.8 grams of fat and 8 grams of protein?  Other single servings of cheeses such as Swiss contain 20-30 more calories and 1-5 more grams of fat!!  Choose the lower calorie option of Mozzarella Cheese!!   NUTRIENT INFO: Mozzarella Cheese: 80 calories, 4.8 grams Fat, 8 grams Protein  OTHERS: Cheddar Cheese: 113 Calories 9 grams Fat, 7 grams Protein;  Swiss Cheese: 106 Calories, 8 grams Fat, 8 grams Protein; Muenster cheese: 103 Calories, 8 grams Fat, 8 grams Protein  Reference: https://www.google.com/#q=calories+1+slice+mozzarella https://www.google.com/#q=calories+1+slice+cheddar+cheese https://www.google.com/#q=calories+i+slice+swiss https://www.google.com/#q=calories+1+slice+Muenster+cheese USDA http://ndb.nal.usda.gov/ndb/search/list

What you didn’t learn in PE class ; By Mike Hupertz; B.S. Kinesiology; NASM CPT I was curious if sex could be counted as a form of exercise or physical activity.  So, I googled “sex as form of exercise” and found some surprising results .  Thus, the information I found seems to support my theory that sex could be counted as form of physical activity or exercise .   On average sex can burn 5 calories per minute, that equals to 300 calories per hour.  And, as with other physical activities the result is better heath.  These benefits include better immune function, youthful appearance and lowering the risk of heart attack. Below are some of the main health benefits I found.   Health Benefits of sex: Boosts Immune function: A stronger immune system, = fewer sick days Helps maintain youth: releases endorphins and human growth hormones Reduces stress and anxiety Helps reduce risk of prostate cancer Lowers the risk of heart att...

Could coffee aid better health and help increase longevity?  The following article argues that coffee might just do that.  Information reported in the following article suggests that drinking coffee can aid better health and reduce risk of death. For more info, check out the link: http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/coffee-health-benefits_b_2962490.html  

Performed this last week but decided to post anyway.  My goal for this routine was to strengthen and shape and focusing on large muscle groups first.  I performed 2 sets (utilizing dumb-bells) of 10-12 reps with a 5 minute warm-up and cool-down: Leg Press Deadlift Squats Leg Extension Leg Curl  

Today was abdominal day. I haven't spent as much time on my abs as I would like. Therefore, I decided to create an abdominal day. Main focus was only abs; 2 sets to failure each of leg lifts, crunches and hanging leg raises.

   

Want a better butt?  Here are some ideas to help build a better butt: Walking: hills/incline/decline Jogging: foreword and reverse Jump rope: alternate legs / skipping / marching in place Walking lunges forward reverse If don’t have access to hills, try the treadmill hill program or manual incline.  Or, with holidays near, maybe it’s time to invest in a personal home treadmill.  Have fun!  

Searching for a pre-made workout plan?  Check out this link for premade workout plans to ZAP you into shape: RealJock Gay Sports and Fitness: http://www.realjock.com/article/1164  

Guest Post by Mike, mikemnning@gmail.com Staying Healthy While On the Road   We've always suspected, but now the Mayo Clinic confirms it for us that being on the road makes eating right and getting the right exercise a lot more difficult. Whether you are headed on the road for a much-needed vacation or you have to travel regularly for business, you'll find that it is extremely hard to find ways to stick with your regular exercise regimen. Here are some tips to keep up the fitness battle on the road.   Plan Ahead   When you are booking your hotel, it is worth your time to see what kind of exercise facilities that they have. For example, many people find that staying at a hotel with a gym allows them to keep up with their exercise while they are on the road. Make sure to do some research on reviews sites on what type of amenities that hotels offer in the area. On a recent trip to Las Vegas I searched many reviews on hotels in Las Vegas that were in my price rang...

Check out this link that supports lowering caloric intake for optimal weight-loss:   http://articles.latimes.com/2011/may/16/health/la-he-fitness-muscle-myth-20110516

SKATEBOARD WORKOUT, Skateboarding can have many health benefits including burning calories, increasing: core strength, agility, balance and muscle control. Interesting video using a skateboard for a workout:  

Tuesday July 23, 1 mile run and body-weight exercises: 2 sets to failure of push-ups, and leg lifts Tip for six-pack abs: Start with exercises that engage the lower abs first.  If you start with crunches first (that don't engage lower abs) the upper abs will reach failure before lower abs. Hence a very cut four-pack.  To avoid this, start with a lower abdominal exercise first such as the leg raise before crunches.  Then, progress to hanging leg raises.

Saturday June 1st 6 mile run along bike/run path.  Made goal of running from El Cerrito to Downtown Berkeley today. The distance is a just under 6 miles total.   Though, today was not a full non-stop run.  I stopped for 11.48 minutes to complete some upper body exercises. 1 set to failure of: - pull-ups - chin-ups - push ups Nice day today.  Had a great workout. P.S. Later in the day I walked about 4-5 miles again. (el cerrito to berkeley)  Even though I was shopping for a power cord....I'm including this as a physical activity workout because walking is a form of exercise that benefits health.  How can you add more walking to your daily routine?

Monday May 27th, 5 mile run along bike / running path.  Felt somewhat sluggish today.  Stopped a couple times more than wanted to.  Met the days goal to maintain distance. 

Drills to help improve running technique and performance:  

Saturday May 25th, 5 mile run along path. Included body-weight exercises midway: - 1 set pull-ups to failure - 1 set of chin-ups to failure - 1 set push-ups to failure Overall a great workout!

Here's an article and video explaining dynamic stretching and why it's better than static stretching before a workout. Science proves that static stretching before activity can actually hinder or decrease performance. However, Dynamic stretching is shown to help performance.   Article plus an embedded video if you prefer that. http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html Phys Ed - Stretching - The Truth - NYTimes.com www.nytimes.com

Check out this article for more info: http://running.competitor.com/2013/05/training/upper-body-exercises-that-improve-running-form_70881

Monday May 20th,   about a 5.25-5.5 jog/run today.  Increased distance a little today with a focus on maintaining a "non-stop" jog.  That goal was met with the exception of traffic light stops. Also, found outdoor pull-up/chin-up bars!  Plan to add some pull-up/chin-ups to future jog/runs.

Saturday May 18th 5 mile jog/walk along the bike/run path.  Completed one set of pushups, about 6, and that was about it for today.  Not a great run...had many stops along the way.

Wednesday May 15th, 3 Mile run along the bike/running path. Midway during this run I completed: 2 sets of push-ups to failure and 1 set of abs to failure; Completed run  

Ran today for approximately 1.5 miles outside on the bike/run path.  For your next workout why not try the great outdoors?  I don't find a long wait to utilize the pavement or sidewalk.  Here's an interesting article that covers the benefits of outdoor workouts: http://well.blogs.nytimes.com/2013/02/21/the-benefits-of-exercising-outdoors/

EXERCISE ORDER by Mike Hupertz, B.S. Kinesiology, NASM CPT   Basic rule of thumb is start with larger muscle groups first and then focus on smaller muscle groups / isolation exercises second. For instance, the chest press or bench press utilizes not only the chest but also the stabilizers su ch as triceps , shoulders and abdominals . It would be more efficient to start with the chest press first and triceps press / pull-down second. This is because the triceps have been pre-worked or warm-up during the chest press…therefore less time and eff ort would be needed to achieve overload during the triceps press / pull-down. Also, if smaller muscle groups are worked before larger muscle groups…i.e. arms before chest…the arms will tend to overcompensate for the chest and tire out or reach overload before the chest ever does. This gives the exerciser the illusion that they reached overload when in all actuality they have not. The chest would not be properly stimulated under suc...

"It reflects a tendency to ingest the ever proliferating pop-culture perspectives on diet and health, without first separating the wheat from the chaff."  Gain more insight into the gluten debate. Check out this article for an alternative perspective: http://www.huffingtonpost.com/david-katz-md/gluten-free-diet_b_907027.html

GO OUT AND DANCE!!!  Club dancing is a form of Physical Activity, just 15 minutes can burn 171 calories for a 125lb person and 86 calories for a 150lb person.  Read more in the article below: http://www.livestrong.com/article/299032-how-many-calories-do-you-burn-dancing-at-a-club/

80% MORE RESULTS WITH 20 PERCENT LESS ACTIVITY? watch this video for more info: 

Why not add a jump rope routine to your next cardio workout? Check out this video demo for variations:

An article in Runners World.com and New York Times.com reports that dynamic stretching exercises prior to activity helps to increase performance and reduce injury. Check out the articles for video demos and written instructions: http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=0 http://www.runnersworld.com/stretching/dynamic-routine

Ever try active isolation exercises?  Check out some examples in the following article: http://www.runnersworld.com/injury-treatment/active-isolated-stretching-exercises?page=single

Interesting article posted on the New York Times website:  Get that playlist ready for your next workout to help increase your jogging/running pace. I wonder if the same would apply to the working environment? Utilizing high tempo music to increase productivity? http://well.blogs.nytimes.com/2013/02/06/getting-into-your-exercise-groove/?ref=health

Sunday January 20th Today, I switched my workout up a little and went into a gym for weight training. Pre workout warm-up: Elliptical: 30 minutes altering incline and speed Stretching Routine: 5 minutes lower body / core stretches After my initial warm-up I performed 1 set and 10-12 reps of moderate weight for the exercises below. I did this to help avoid excessive muscle soreness / pain and to focus on muscle fiber recruitment for strength. I also monitored my rest between exercises to be between 30 seconds to a minute to add a cardiovascular component. (my enjoyment) Warm-up: Pull-ups:  Dips:  Workout: Bench Press:  Lat Pull-down:  Shoulder Press:  Bicep Curl: Tricep Press: Cooldown: Dips: Push Ups: (to failure) My goal for this workout was to avoid injury and unnecessary  / excessive  muscle   soreness or pain. Both goals were accomplished. I don't believe that exercise should be associated with pain.  Pain is a sig...

Monday January 14th 1 mile jog on the downhill route.  Today ran about 1 mile or so on the downhill path. Did 2 intervals of backward jogging uphill.  Check out this video for downhill running technique:

Saturday January 11   Hill/Jog/Stair workout.  Felt kind of sluggish today.  Completed 2 sets of push-ups to failure and 1 set of ab crunches on a park bench.

The  ACSM recommends  30 minutes of moderate intensity exercise for 5 days per week; or, 20 minutes of more vigorous intensity exercise for 3 days per week. How do I measure whether my activity is moderate intensity exercise vs. vigorous intensity exercise?  Maintain intensity via Target Heart Rate Zone. Moderate Intensity: 50-70% of Max Heart Rate  [(220- age)X.50] - [(220-ageX.70] Ex. 40 year old: 220-40 = 180X.5 = 90; 180X.7 = 126 Target Heart Rate Zone for Moderate intensity = 90-126 beats per minute. Vigorous Intensity:  70-85% of Max Heart Rate  [(220- age)X.70] - [(220-ageX.85] Ex. 40 year old: 220-40 = 180X.7 = 126; 180X.85 = 153 Target Heart Rate Zone for Vigorous intensity = 126-153 beats per minute Another thing to remember in your exercise program is calories! (1 lb of fat = 3500 calories). The  exrx.net  website reports that the ACSM recommendation for caloric expenditure from exercise is 1000 calories per week. That equals about...

Saturday January 6th 1.5 mile run.  No special them for this workout just a light jog.  This run felt much better or easier to go entire distance without stopping.   For more information about the benefits of jogging and/or running, check out this article on the Australian Better Health Channel http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Running_and_jogging For information on how exercise such as jogging can enhance better bone health check out this article http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Exercise/default.asp