Week of July 25, 2010

Dips and hineys . . . sounds like a strip joint. At Boot Camp tonight there was no stripping, but plenty of sweating because of tricep dips (over 300 in the end), high knees (hineys) through the agility ladder and scenic hill loops.

Dips, dips and more dips (about 300!)

Hineys (high knees)

Boot Cancer Event on October 10, 2010

Looking for volunteers, sponsors and competitors.  Go to www.bootcancer.org.

How long should I work out to burn FAT?

An aerobic work out should last at least 12 minutes, not counting warm up or cool down, only the amount of time your heart rate is within your Training Zone. The longer and more frequently you do this the sooner you’ll see an improvement (Less Fat). Why 12 minutes? This is the amount of time needed for the body to start producing FAT burning enzymes. It does level off, but the idea is that you want to get your body to use FAT for energy. After 12 minutes you start to burn fat at a higher rate.
How hard do I have to work to increase my fitness level?
If you’re healthy you can improve your cardiovascular fitness by staying in a heart rate zone of 55-90% of your maximum heart rate. Your maximum heart rate can be estimated by subtracting your age from 220. Depending on your current fitness level, choose a target heart rate that is comfortable for you. Another easy test to find out if you’re working hard enough is called the “talk test”. You want to be working hard enough that you can’t sing, but not so hard that you can’t talk.
Should I train a muscle if it’s sore?
It is best to wait until the soreness is gone. Being sore is common when you start an exercise program. If your legs are sore you can work other muscles, but leave the legs alone for a day or two. If you consistently get sore when you workout you may not get enough protein. Try to increase your protein intake and see if you get less sore. A protein shake a day should do it.
Will eating past 7 p.m., especially carbohydrates, result in weight gain?
The body does not have an enzyme with a watch that after 7 p.m. preferentially stores items, especially carbohydrate, as fat. All of us have a certain number of calories we can consume without gaining weight. If you happen to change your daily schedule and end up eating a final meal or snack later in the evening without changing your calories, you are in no danger of accumulating weight as a result of that minor alteration. Ideally, however, you would spread your allotted number of calories throughout the day to prevent hunger and prevent wild fluctuations in blood sugar levels, which can sap your energy levels.
Source: Bodies in Motion

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