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Archive-name: misc-fitness/part2
See reader questions & answers on this topic! - Help others by sharing your knowledge
MISC.FITNESS FAQ and a little more..
Revision: 1.0.5
Created By
Jeff Gleixner (glex@cray.com)
with various contributions from people
on misc.fitness.
A big thanks to Katie Henry who
created the home equipment section, and
to Kyle Wilson for HTMLing this.
This is the FAQ for misc.fitness. I'd like to thank everyone on
misc.fitness for sharing their advice and experiences. I tried to keep
names and addresses of articles that I included, but a few were lost.
I'm sure this will grow over time. If you notice anything that's incorrect
or if you'd like to add your point of view, please send some nice e-mail
to glex@cray.com. I'll correct, or add it, to this document.
This is available via anonymous ftp from ftp.cray.com in the /pub/misc.fitness
directory. I have also placed a supplemental document in there which is
a collection of various posts from people on misc.fitness about protein,
carbohydrates, muscle, supplements, etc. called "supplemental.doc"
(see question #19). The URL for the HTML version is
ftp://ftp.cray.com/pub/misc.fitness/.
This document actually consists of 5 parts.
Part 1: The FAQ.
Part 2: Exercise Equipment information.
Part 3: Listing of 2-4 exercises per body part and the areas they work.
part 4: Listing of recommended books and magazines.
Part 5: Glossary of Basic Definitions of fitness terms.
Because of the size they will be posted as
Part 1: FAQ
Part 2: FAQ continued & Exercise Equipment Information
Part 3: Exercises, Books & Magazines, Glossary
This is part 2.
- Continuation of Part 1: The Frequently Asked Questions (and answers :) --
35. What's the best exercise to do and when is the best time to workout?
The best exercise to do is whatever exercise you enjoy. Most
people like variety and will run one day and play basketball the
next day. Find an activity that you enjoy and stick with it.
The best time to work out is, again, whatever time of day you
like. Some people are morning people and they usually have no
problem with going to the gym at 0600, others like to workout
at night. What time of day you workout isn't important, what's
important is how you're working out and if you're getting enough
nutrients and rest.
36. Shin splints: What is it and what to do if you have it?
From:holtcscs@supercom.win.net (Stephen Holt, CSCS)
** Stolen from the rec.running FAQ. **
------------ START ---------
Shin splints (Harry Y Xu hyx1@cunixa.cc.columbia.edu)
(Doug Poirier os2user@dougp.austin.ibm.com)
(Rodney Sanders rdsand@ccmail.monsanto.com)
Excerpts from _The SportsMedicine Book_ by Gabe Mirkin, MD. and
Marshall Hoffman:
``Shin splints is....condition that can result from muscle imbalance.
They are characterized by generalized pain in front of the lower leg
and are particularly common in runners and running backs.... The most
common cause is a muscle imbalance where the calf muscles--which pull
the forefoot down--overpower the shin muscles--which pull the forefoot
up. As the athlete continues to train, the calf muscle usually
becomes proportionately much stronger than the shin muscles.
The treatment for shin splints is to strengthen the weaker muscles
(shins) and stretch the stronger muscles (calves).
To strengthen the shins, run up stairs. To stretch the calves,...(do
stretching exercises for the calves, et. the wall push-ups)'' *end of
excerpts.
_________________________________________
In my experience, I have found that stretching is the real key to
avoiding shin-splints. I believe there's a book with stretches by Bob
Anderson that you may want to check. Also, back issues of running
magazines sometimes have helpful information. Basically, I do the
standard "lean on the wall stretch" and a stretch by standing
flat-footed on one leg and bending at the knee to stretch the
achilles. I then top these off with a few toe raises (no weights!)
before I head out to run... If you're having trouble, I'd recommend
stretching 2-3 times a day until you get over the problem. Start
slowly!
Also, you probably should avoid hills and extremely hard surfaces
until the situation improves. I've known several people who've had
shin splints and gotten over them by stretching. (Of course, you
should be careful in case the shin splints are the result of a more
severe problem...)
------------------------
Help with shin splints.
1. Try picking up marbles with your toes and holding onto them for a few
seconds.
1A. While recovering from shin splints, it may help to use a wedge in
the heel of your shoes. By raising the heel, you are reducing the
pull on the muscles and tendons on the front.
2. Stand on the stairs with your heels out over the edge. Lower your
heels as far as they will go without undue discomfort, and hold for 15
seconds. Slowly raise yourself up on your toes. Repeat 5 million
times. (Sherwood Botsford sherwood@space.ualberta.ca)
3. If you can, rig something with either surgical tubing or a large
rubberband. For example: put the tubing around one of the back legs
of your desk in some sort of a loop. Reach under the tubing with your
toes, with your heel as a pivot pull the tubing toward you. This will
work the muscle in the front of the shins. Repeat 6 million times.
It's easier than the stair exercise
4. Run on different terrain, preferably grass. It'll absorb the shock.
5. This normally affects knees, but it might affect shins. Don't run on
the same side of the road all of the time. It is sloped left or right
to let the water run off. Running on the same slope for long periods of
time will cause adverse effects to the ankles, shins...etc.... If
you are running on a track, alternate your direction of travel, as the
lean when you are going around the corners is at least as bad as the
crown slope of a road. This is especially true of small indoor
tracks.
6. For strengthening the front muscles: Make a training weight by tying
a strip of cloth to a pop bottle. Sit on the kitchen counter top,
hang the bottle from your toes, and raise it up and down by flexing
your ankle. The weight can be adjusted by adding water or sand to the
bottle. (Sherwood Botsford sherwood@space.ualberta.ca)
7. Scatter a few chunks of 2x4 around the house where you tend to
stand, say kitchen and bathroom. Now every time you are at the stove
or at the bathroom (in front of either fixture) stand on the 2x4 and
rest your heels on the floor. One in front of the TV and used during
every commercial will either stretch you, or stop you from watching
TV. (Sherwood Botsford sherwood@space.ualberta.ca)
----------------------------END--------------------------------------
Also from David Will <david.will@ColumbiaSC.NCR.COM>
Shin splints - Usually refers to damage of the connective tissue on
the front of the lower leg (tibialis anterior).
Shin splints usually are caused by putting weight/stress/shock on
the ball of the foot. Causes include poor shoes (not much shock
absorption), changes in surface, lack of stretching before and after
exercise, rapid increase in intensity and duration. When walking
or running make an effort to do this heel to toe. Heel comes down
first, then let the toe come down. On the steps, you are probably
flat footed.
Basically do dorsal flexion (toe raises w/heel flat on ground).
This can be done sitting or standing with or without weight on
the top of your foot. This will strengthen the muscle. To stretch
this muscle you need to do plantar flexion (point your toes). This
should be done before and after the exercise. I sometimes stand
with my heel on a step, and point my toes down as far as I can.
There is another disorder called Anterior Compartment Syndrome.
This is severe persistent pain in the shin area caused by build up
of pressure in the connective tissue and fascia. This is probably
what you've heard referred to as shin splints. I don't know of any
exercise that makes shin splints heal faster (but maybe there is).
I think they just get better with time.
--David
37. Will muscle turn into FAT?
No! They are two different things. Will an apple turn into
an orange? The muscle, if not used, will become smaller and
FAT deposits may appear over and within the muscle, but the
muscle doesn't change into FAT.
38. What are Plyometrics?
From: lylemcd@delphi.com
Well, plyometrics are basically a form of modified power train-
ing. However, generally speaking, only body weight is used due to
the high impact nature of this technique. Similar power train-
ing, plyometrics emphasizes speed of movement over anything else
(well, perhaps not safety). The goal is to "teach" your muscles
to respond quickly and powerfully. Also, some feel that
plyometrics may improve neural pathways and improve muscle fiber
recruitment over time. This makes it useful as well for athletes
who don't necessarily need power but desire improved strength
(i.e. power lifters and body-builders). So, what exactly is
plyometrics.
Well, before I get into the actual description of plyometrics and
how to incorporate them into a work out routine, let me bore you
with some physiology. Plyometrics relies on one of the basic
facts of muscular physiology: a pre-stretched muscle is capable
of generating more force. Basically, if two conditions are met
during the performance of plyometrics, greater force output can
be realized. The two conditions are this:
1. The muscle must be pre-stretched prior to the concentric
movement
2. This pre-stretch must occur immediately prior to the
concentric movement or nothing happens
Actually, you've probably all done this if you've even jumped.
Think about it, when you jump what do you do right before leaving
the ground? You take a slight prep by bending your legs so that
you can jump further or higher. Well, this prep movement satis-
fies the above two conditions. This is why high jumpers do a
quick knee flexion before jumping and basketball players do the
same thing, so that they can go higher easier. Ok, enough phy-
siology.
Although plyometrics can be used for essentially any muscle, it
is probably most frequently performed for the legs as most ath-
letes require the majority in their legs. Probably the most
basic plyometric exercise is depth jumps. Very basically, you
stand on top of a box, chair or table and jump to the ground off
of it. You should absorb some of the impact by bending your
knees (which fulfills requirement 1) and then immediately jump as
high as possible (which fulfills requirement 2). This can be
performed for several repetitions. As you can imagine, the limit
to plyometric exercises is really determined by one's imagina-
tion. Plyometric push-ups are very possible by exploding the
body off the floor, absorbing the impact with the hands, lowering
the body slightly and then exploding again in rapid succession.
Also, there are several books available which outline various
plyometric exercises for various muscles.
However, understand that there is a high injury potential as this
type of exercise is extremely high intensity. Generally, box
height on depth jumping should be kept between eight and sixteen
inches (1) to minimize risk potential. Also, due to it's high
intensity nature, plyometrics should probably only be performed
at limited times during the year (preferably during the power
phase if you are following periodization) and no more than once a
week to avoid injury. Also, due to the high stress that will be
felt on the connecting tissues (ligaments and tendons), at least
six months or more of basic weight training should be performed
before incorporating plyometrics into any routine.
For more information, please see "Explosive Power: Plyometrics
for Bodybuilders, martial artists and other athletes" available
from Health for Life (1-800-874-5339), "Jumping into Plyometrics"
by Donald A. Chu, PhD available from Human Kinetics (1-800-747-
4457).
For a catalog of previous posts send requests to
lylemcd@delphi.com along with questions/comments.
Lyle
References: 1. M.F. Bobbert et. al. "Drop Jumping II. The influ-
ence of dropping height on the biomechanics of drop jumping" Med.
Sci. Sports Exerc Vol 19(4), 322-346. 1987.
39. I don't want to look like a bodybuilder. Should I still lift weights?
YES! For most people, adding muscle is very difficult. Hard work,
eating right, and having the right genetics are all needed to
get the bodybuilder look. It also takes years, and most often a
lot of steroids, to put on the kind of mass that you see in
magazines. If you find yourself getting more muscle than you'd like,
then you can stop training and they will shrink, due to lack of
work. You can use weights, or progressive resistance, to
make you stronger, faster and more explosive, as well as making
yourself look the way you want. If you want bigger arms it's
possible to train your arms and they'll become larger. Looking
like a bodybuilder takes extreme determination and the right
gene pool, it isn't something that "just happens". It is also
important to note that most athletes use weights to improve their
strength and their performance, and don't end up looking like a
bodybuilder, even though they train very hard.
40. If I'm doing both aerobic exercise and weight training, which one
should be done first?
If you want to add muscle and lose FAT during the same workout
you should do the weight training first. Why? First of all
you'll have more energy, which usually results in a more productive
weight training workout. Second, there is a time span of about
60 minutes, after starting the workout, where Growth Hormone
levels are slightly higher than normal. You want to take advantage
of that by making the workout not last more than 60 minutes. Weight
training first may hamper the aerobic exercise because your tired,
but you raise your chances of building muscle, which will burn more
FAT in the long run. A better way would be to do them on different
days and allowing yourself adequate rest between weight training
sessions.
41. Is there a nutritional database available via FTP?
The USDA Nutrient database is available from info.umd.edu in the
directory
/inforM/EdRes/Topic/AgrEnv/USDA/USDAFoodCompositionData/Data/SR10
It's pretty trivial to add fields to the numbers in the database, which
is about 4.5MB.
The following nutrition data files are available from anonymous
ftp to ftp.cray.com in the /pub/misc.fitness directory:
ABBREVIATED.DATA.gz Abbreviated database from the above
site with each field labeled.
NUTRITION.DATA.gz : Concatenation of the SR files from the
above site.
NUTRITION.LABELED.gz : Nutritional database with each field
labeled.
42. How does form affect the muscles that are worked?
From: Tim Mansfield <timbomb@cs.uq.oz.au>
This is a summary of an interview with John Parillo entitled "Form vs
Structure" by Greg Zulak, Musclemag International, #136, September
1993.
Parillo argues in the interview that what some people take to be
genetic differences between two trainees, who do the same exercise but
gain different results, may in fact be the result of differing exercise
form. Small differences in the execution of the exercise can stress
entirely different muscles or parts of muscles.
Exercise variation muscles exercised
-----------------------------------------------------------------------
Bent Row pinch shoulder blades rhomboids, trapezius
shoulders down lats, teres
bar to stomach rear delt, lower lat
as well
Chins lean back upper lats, teres
lean forward, knees up lower lats
Pulldowns stay vertical, pull elbows
to bottom, not back, shoulders
down at bottom of movement lower lats
arched back, elbows behind upper lats
Bent Lateral straighten arms at top rear delt
leave arms bent, pinch shoulder
blades rhomboids
Behind Neck Press keep shoulders lowered at the top
Bench Press sternum arched, shoulders
down and back pecs
chest flat, shoulders raised front delt
Flyes as for bench press
Tricep Extensions
elbows wide, bar moves
straight tricep belly
elbows in, bar moves in an
arc tricep heads
Bicep curls supinated (palm down?) at top outside head
pronated (palm up?) at top inside head
Squats hips forward at start of raise thighs
hips back and up at start lower back, glutes
narrow stance, toes forward,
push with balls of feet front thigh
wider stance, toes out,
push with heels outer thigh
Calf Raises toes straight, heels turned in
at the top inner head
toes straight, heels turned out
at the top outer head
seated, feet under body soleus
Stiff-Legged
Deadlifts arched back, pivot from hip hamstrings
rounded back, pivot from lower
back lower back (dangerous)
arched back, pivot from hips
drive hips forward at 2/3 point,
squeeze glutes glutes
43. Supplements (Chromium Picolinate, Met-Rx, Vanadyl Sulfate,
Cybergenics, etc. ), Do they work?
Supplements don't have any anabolic affect. They may
provide extra protein or calories, but they won't build
muscle for you. Those ads sure do look nice don't they?
Look carefully at them. The before picture is low light,
gut hanging out, bad pose, and usually no tan. In the "after"
picture they're sucking in the gut, doing a descent pose,
good light, oiled skin, and are usually very tan. All of
that is done to make them appear larger and more defined.
Supplements may have a psychological affect, which could easily
make you work harder and gain muscle, but it's not the product
that's making you gain muscle, it's the extra work you're doing.
The bodybuilders are getting paid very well for saying that
a certain product made them who they are. The fact is that
they are approached well after they win a few contests and
after they are already huge. The only supplement that works
is anabolic steroids, which won't be discussed in this document.
Use supplements only if you're having trouble eating a well
balanced diet or are trying to increase your calories or protein
intake. Don't buy them with the thought that they will suddenly
pack 10 pounds of muscle on your body, they won't! Your money
would be better spent on a hiring a good trainer or on buying
better food. If you are going to buy a supplement, Twinlab has
a good reputation for high quality products. Don't buy any Weider
product. Many of their products have been tested and found to be
very low quality.
What do some supplements really do?
Boron:
- Research found incidence of impotence & infertility in
males.
- Increase absorption of Calcium & Magnesium, which
stimulates alertness in the brain.
- No anabolic effect.
Vanadyl Sulfate:
- Increase glucose transport into muscles.
- Muscles will appear larger in approx. 80% of the people
who use it. Once it is discontinued, the muscles
go back to normal. It should be cycled, and it
could be used to give you an advantage for a
contest. Order it from Sports Pharma.
- No anabolic effect.
Chromium Picolinate:
- Insulin boosting action. Will provide energy for
people with low blood sugar.
- No anabolic effect.
Cybergenics:
- Good, detailed training program, the supplements provide
no anabolic effect.
Met-Rx:
- Good when used as a meal replacement.
- Expensive.
- No anabolic effect.
If you're looking for mail order places here are some recommended
1-800 numbers. Most, if not all, offer a catalog and very
cheap prices.
Hardbody Enterprises NJ 1-800-378-6787
Iron Warehouse -Canada 1-800-561-3856. open 24hrs.
Power Store 1-800-382-9611
Vitamin Wholesalers 1-800-848-6896
DPS Nutrition 1-800-697-4969
Nutrition Discounters 1-800-362-3306
L&H Vitamins NY 1-800 221-1152
Price Destroyers 1-800-xxx-xxxx (number unknown/changed)
(If you know their number please fwd to glex@cray.com)
Warehouse Sport Sales 1-800-677-4810
Health Depot 1-800-786-4611
Nutrition Warehouse 1-800-362-3306
JBN 1-800-487-2111
DSS 1-800-666-6865
S&S Enterprises, Inc. 1-800-456-3955
44. How much protein is in an egg?
The egg is the most complete souce of protein.
White Yolk
Protein 3g 3g
Fat Nil 5g
Calories 15 60
------------- Part 2: Exercise Equipment information ---------------
This section consists of responses to the FAQ Exercise Equipment survey,
plus miscellaneous opinions found in misc.fitness. Thanks to everyone
who answered the survey. If you would like to share your experiences
with exercise equipment (good or bad), write to Katie Henry at
khenry@austin.wireline.slb.com.
Equipment is grouped by category:
Inline skates
RollerBlade
Zetra
Exercise bikes
LifeCycle
Rowing machines
Concept II
Cross-country skiing machines
General information
Nordic Track Pro
Nordic Track 900
Precor
Treadmills
General information
LifeStride
Jane Fonda's Treadmill
Precor 905
Home gyms/weight equipment
The Hammer
Parabody EX350
BMI 9700
Step machines/stair-climbers
Slideboards
Other equipment
HealthRider
VOICES OF EXPERIENCE
--------------------
The majority of home exercise equipment is no longer in use within a
year of purchase. Why? Frankly, it is boring to run on a treadmill,
ride an exercise bike, ski on a ski machine, etc. Think _very_ carefully
before spending your money. I like my treadmill because I can train hard
in the winter for the summer racing season. Without that goal, I doubt
I'd use it very often.
..........
I've now spent $600 for the NordicTrack, $1100 for the Parabody EX350,
about $1500 for new CDs of music to work out with, about $3000 on new
clothes and alterations to the old, and $300 for a new CD player stereo
for my little gym. So, the actual retail cost of losing 65 lbs is
just $6500, $100 per pound. Maybe I should have thought of this when
I was putting that weight on. Ah well, it was money well spent, I
think.
..........
>What is better for shedding fat? The [x-equipment] or [y-equipment]?
It doesn't make any difference. Any exercise that allows you to maintain
a training heart rate (60% to 75% of HR reserve) for 30-60 minutes, 3-5
times a week will help you to lower your levels of stored body fat
(assuming nutritional intake is appropriate). Other than that, you should
choose a machine (and activity) that you like and that is of good quality
to keep you motivated.
The idea that one machine or another (or that one intensity of aerobic
exercise or another) will burn more fat or cause you to lose your stored
body fat faster is mostly a bunch of marketing crap. Stick with what you
like.
INLINE SKATES
-------------
ROLLERBLADE
I own Aeroblades by Rollerblade. They use a three-buckle system that
makes it easier to get in/out of. Same w/the Cool Blade, which is a
cheaper version and I think may have been discontinued. I've seen a few
comments on the Metro, usually complaining that they don't support the foot
well and/or convincingly. If you don't get a lot of feedback in this
group, I suggest posting to rec.skate.
ZETRA
I own a three-year-old pair of Zetras, now called the Zetrablade.
They've been great for getting me to class on time and for touring
the regional parks around the Bay Area (again, the moderate recreation/
exercise motif). And, they have heel brakes on both skates, which is
nice for beginners who aren't necessarily left- or right-footed.
If I had to buy another pair, I'd definitely get a model with at least
one ski-boot type bracket on it (there's probably a term for it that
I don't know) which helps a lot with the fit of the boot. I always
have to stop after the first 10 minutes and tighten my laces.
EXERCISE BIKES
--------------
LIFECYCLE
IC>I am considering buying a LifeCycle. Could anybody give me
IC>advice on where and for how much I could expect to buy one?
New ones run anywhere from a $700-$1,500. I highly suggest a used one.
In Los Angeles, we have a newspaper of classified ads called the Recycler
and I see used ones listed all the time. Check out the fitness equipment
section of your local paper as well. (Keep in mind that in the L.A.
overload of fitness fanatics makes for me used LifeCycles available)
IC>I saw an ad recently from LifeFitness of Irvine CA. Are they
IC>reputable?
LifeFitness INVENTED the LifeCycle. Can't get any more reputable than
that!
IC>Finally, if there is another make I should consider, please let
IC>me know. Primarily I'm interested in a reliable bike that can
IC>simulate hills (I miss New York!).
Go to your local Fitness store. You live in a big enough city where they
are going to have a high end fitness equipment store (vs. a sporting
goods store).
You might also consider calling some of your local health clubs to find
out who services their LifeCycles. Then call the servicing companies to
see if they have any units for sale used or who else might in the area
or who sells them new.
Good luck and happy cycling!
..........
Best aerobic bike ever built (IMHO). I own a 5500 that I bought
new four years ago, still runs great. A friend found a 6500 at a
flea market for $200, cleaned it up--it runs great. I have no
reason to mistrust LifeFitness.
..........
Buy the LifeCycle from LifeFitness. The best model is the recumbent
5500r. It will run you a little over $2,000, but it's worth every penny
and LifeFitness offers financing, which makes it relatively painless to
buy.
..........
Tectrix is also very good and Trotter is comming out with a bike soon.
..........
ROWING MACHINES
---------------
CONCEPT II
>Is the Concept II worth $700?
Yes. you could easily spend $300-$400 on something not even 1/10 as
good. If you really think rowing is the thing for you, the Concept
II is hard to beat.
CROSS-COUNTRY SKIING MACHINES
-----------------------------
GENERAL ADVICE
X country ski machines are great---IF---that's an activity that you
will enjoy and stay with. Don't listen to the marketing BS about
"world's best aerobic exercise." That claim is based on arcane
scientific distinctions that have no practical worth to the
average exerciser. If you like to do it, they will be effective
and help you attain goals if done properly (correct intensity,
frequency, duration).
>From the owner of the Nordic Track PRO, below:
I have since also used some of the lesser NordicTrack models and would
suggest that anyone considering purchase should spring the extra bucks
and get one of the models that allows the front end to be elevated. It's
not so much that elevating the front is, in and of itself, that great,
but that the design of these units gives a more stable base.
NORDIC TRACK
My experience says, stick with the Nordic Track machines. (Their
advertising may be BS but the products are good.) I have tried
the "lever arm" type of machine (costing $350.00) and fond it
uncomfortable and difficult to achieve a quality workout.
As for price, the best Nordic Track machines are in the $450-600
range. For your long-term enjoyment, I strongly advise not settling
for anything less in price. IMHO, it is good $$$ after bad. See if
you can't try out a Nordic Track in a club or with a friend before
you buy. Good luck.
..........
I bought a NordicTrack PRO from NordicTrack by mail order. When it
arrived, I hauled the box upstairs and proceeded to get out my tool box
figuring that I would now have to spend the next six hours assembling
the thing. It slid out of the box, unfolded and was operational
in a matter of minutes without even opening my toolbox. (Oh, I
do think that I had to get a screwdriver to attach the stupid
electronics thing that Nordic tried to convince me was worth
$150, though they threw it in free, which is a good thing since
it most certainly isn't worth $15 much less $150.)
I decided to begin slowly, so I decided to do just ten minutes.
After about eight, I fell off exhausted and seriously considered
calling 911 for myself. However, after about two months of gradually
working up, I began doing four one-hour runs a week. In seven months,
I lost 60 lbs and now weigh 165. I feel great.
The NordicTrack itself is none the worse for wear after all of that
hard work (and I do go at it rather aggressively). It showed some alarming
signs of wear early on, but that has now settled in. It seems like it
just needed to break in like a new pair of shoes. In the almost nine
months that I've had it and used it regularly, I've had no problems with
it at all. It got rather noisy at one point and the neighbors complained.
I hadn't noticed it since it apparently got noisy gradually. I just cranked
up the tunes to compensate. ... Anyway, I called the Nordic people and they
suggested oiling the idler wheels with light, household oil. The noise
disappeared and I was surprised. Now I seem to notice it starts to get
that noise back every few months. A quick drop or two of oil and she
runs smooth again.
Aside from the expected exhaustion and the initial adjustments of my
heretofore idle body at the onset of this regime, I have not felt any
injury or other adverse effects of "tracking," even as aggressively as I
do it.
I've now changed to NordicTrack only three hours a week in order to
keep from losing any more of what's left of me. The problem is that
I really have come to enjoy running on my NordicTrack. I'd do it everyday
if I could.
My major complaint with my Pro is the stupid electronics. All right, the
clock is accurate and will tell you how long you've been at it, but that's
about it. Nothing that a $10 stopwatch wouldn't do. The distance run
measurement is something I can't comment on, though when I go X-country
skiing for real on measured trails, I seem to be able to go about ten miles
an hour, but my NordicTrack only seems to indicate about six miles for much
more constant and intense (or so it seems to me) work. The calories used
measurement is a joke. It seems simply to integrate your speed over the
time that you worked. In this respect, I do use this thing just to
judge the relative merit of my workout. A typical one-hour session seems
to run this number up to 600. If I get off and find this only went up to
500, I consider myself to have been dogging it. If I find it at 700, I
wonder about overworking.
The pulse monitor is totally worthless. It can almost find a steady pulse
if you're standing still and hold your breath and stand perfectly
motionless holding your head as some totally unnatural angle. If you want
to check your pulse while you're working, don't even try. It will gyrate
all over the scale. It's also very uncomfortable to wear. You can't even
stop and stand still for a few seconds to take your pulse since it takes
it a minute or so to get a valid reading. So, don't let the NordicTrack
sales people talk you into paying extra for the fancy upgraded electronics.
Speaking of talking to the NordicTrack sales people, they actually do
have some range to bargain with you on the phone. I talked them into
giving me $50 off the price, throwing in the $150 electronics upgrade
free, and paying the shipping.
Anyway, I can enthusiastically recommend the NordicTrack Pro.
NORDIC TRACK 900
I used a Nordic 900 at a health club on a recent trip and was surprised
that it didn't have as smooth an action as my much less expensive PRO
does.
PRECOR
>From the owner of the Nordic Track PRO:
I used Precor's new X-country skier at the local fitness
store the other day and found it not very smooth and, in fact,
difficult to get a good stride on.
TREADMILLS
----------
GENERAL INFORMATION
> I'm looking at buying a treadmill. Does anyone have any advice on
> which ones are better. I'm trying to stay in the moderate range.
> Is motorized best? Thanks
True, Precor and Trotter are three of the better-known brands for
home use. I'm sure there are others that are just as good. A couple
of tips:
1. Go to a store that specializes in fitness equipment, rather than
a large department store like Sears. Fitness stores usually carry
the best equipment, they usually have the best-trained personnel
and they usually carry 10-15 different models in different price
ranges so that you can compare. (Note the recurring use of the term
"usually." I know the good stores in Chicago but you must always
exercise consumer caution.)
2. Look for a good motor (at least 2 hp), stable walking bed.
Think about the use of the treadmill. If you will use it only
for walking, you can save a few $$ by getting one with a shorter
length. Sometimes, the higher price models feature only more
sophisticated electronics, rather than better hardware. You
need to decide what features you want (like a motorized elevation
control).
3. As far as I can tell, motorized is still best. I've seen the
commercials for Nordic Track and Jane Fonda, but I'm not yet
convinced. Usually, non-motorized TMs do not have enough inertia
to be comfortable.
4. You probably need to spend $1500 to $2000 for a good TM with
what I would consider minimum features. If you can't afford that,
you might want to consider another piece of equipment or delay the
purchase. It has been my experience that $500-$1000 TMs usually are
unsatisfactory in the long run (and you still have spent a lot of $$).
LIFESTRIDE
I have been using a LifeStride treadmill for the past 6 months
and find it to be an excellent machine for the price. I
bought it for $550.00 and it seems to be a durable product that
will last a lifetime. It had a fitness test, hill climbing,
random hills, manual settings available. It shows you
the size of hills to come, current elevation, calories burned,
calories per hour, miles run, time etc. and literally raises
and lowers itself up to a 15% grade. A super product! IMHO
JANE FONDA'S TREADMILL
I have heard that the quality of these treadmills is quite
lacking in that they do not provide a consistent "feel"
throughout training on them. The best way for you to be
certain if the look and feel you desire is to take the
thing for a test drive and scope the quality for yourself.
This is not something you would want to mail-order.
PRECOR 905
Cost: $3,500
Speeds from 1.0 to 10.0 mph, motorized incline from 0-15%.
This model is about 7 years old and has a ton of mileage on it. I would
estimate 3000-5000 miles without any breakdowns. It has a heavy duty
motor which maintains a constant speed. Treadmills with lower horsepower
motors have noticeable lurching at high speeds, but the Precor has never
shown that tendency. Also, in spite of the high mileage on part has
needed to be replaced. The belt on which you run is in excellent
condition.
Compared to many treadmills, it has a long running surface which
means less opportunity to fall behind and end up off the back of the
track.
Most retailers of Precor will deliver, assemble and demo the machine
for you, which is the least you can expect for the price tag.
Every fall I spend $35 to have a service guy come out and perform
preventive maintenance.
It is an excellent value and I would definitely go with Precor again.
HOME GYMS/WEIGHT EQUIPMENT
--------------------------
THE HAMMER
Manufacturer: Vital Form
Where Purchased: Direct
Price: $1130 for complete unit with all options.
$699 for base unit.
This device is essentially a multi-exercise device based on a T-bar
row system. Weights are placed at one end of an arm; the other
end is attached to a vertical post which attaches a seat to the base.
An adjustable (height, distance from seat) rest is located between
the seat and the weights. Lifting attachments are attached to the
T-bar arm; load is adjusted by the amount of weight and where the
lift attachments are connected to the weight arm. The optional lat
tower is fastened behind the seat. The basic unit occupies about
48 inches by 24 inches.
I've been able to use the Hammer to perform about 50 different
lifts. It seems to provide a very good range of motion. The
position of the lift attachment on the weight arm can significantly
multiply the effect of the weights loaded on the arm. There are 11
lift positions on the arm. With 100# of plates on the arm, the
effective load varies from 131# (position 11) to 365# (position 1).
Not all positions can be used with all exercises.
The Hammer seems very durable, with the exception of a distance
scale which is used to position the movable rest--it's just tape &
wears off. The Lat tower is a great attachment, but it introduces
some lateral instability--the tower is about 80 inches high. There
is a post to hang excess weights behind the seat. It should be loaded
up to prevent the rear of the device from lifting when performing
cable curls with heavy weights.
I have modified the Hammer to serve as a Glute-Ham machine as
described by Michael Yessis by adding an adjustable foot platform
to the lat tower.
With weights removed, the Hammer is quite movable but since I
keep mine in one place I've mounted it to a heavy sheet of
plywood to provide additional stability. I've also developed
additional lifting devices to extend it.
PROS--
Very easy to assemble. Little or no maintenance required.
Device is very simple--little can go wrong.
Gives the feeling of free weights.
Since the weights are never above you, no workout partner is
required.
Extremely flexible. I use it to perform more than 60 different lifts.
Very amenable to creative modification to create new lifts.
CONS--
Maximum plate capacity is about 150# (6x25 regular plates). This
should only be a problem for very serious lifters.
Lateral stability with lat tower.
You have to buy plates in addition to the machine--figure on 4x25,
2x10, 1x5, 1x2.5.
I find the press bar to be a little difficult to work with.
OVERALL
Yes, I would buy it again..
Good value for money.
PARABODY EX350
... I bought a Parabody EX350 from the local dealer. I started with this
thing three times a week in mid January, so I'm just finishing my sixth
week with it.
I'm very glad that I talked the local dealer into delivering and setting
up this little contraption for free, though, since the assembly drawings
are virtually unreadable and the assembly looked rather complex.
However, the fellow from the dealer knew exactly what he was doing and
it all went fine.
I selected this machine since it seems particularly well built. ...
I wanted a serious weight machine right out of the starting blocks.
So many of the cheap units available just don't seem like they're intended
to be seriously used.
The Parabody EX350 has a very heavy frame (at least as home units go), good
pulley and cable parts, and good, heavy hardware. All of the mechanisms seem
to work smoothly and I have not noticed any wear or breaking except as
noted below. I'm also pleased with the minimal amount of setup and
reconfiguration that is required (as contrasted to comparable home units)
as you go through a workout.
After about three weeks with my Parabody EX350, I noticed some rather
bad wear abound the leg curl part. The dealer sent Steve back over (a
house call) and determined that I needed an extra washer. With that
installed, the mechanism seemed a bit tight for a while but now seems to
have worn in nicely.
My one complaint about the Parabody is that it comes with virtually no
instructions. If you don't have a good dealer who can show you how to
raise and lower the seats, attach the various parts, etc. you'll have a
hard time figuring it all out.
After three workouts a week on this thing, alternating with my NordicTrack,
I've noticed that God has again blessed my efforts with rather nice results.
I've also not gained any weight, so I must still be losing fat.
...[T]hough I have only had mine for about six weeks, [I can] give a
guarded recommendation to the Parabody EX350. [Info about unrelated
equipment deleted.]
BMI 9700
There are several moderately priced but good home gyms on the market.
I would recommend the BMI 9700 home gym for strength training. It offers
good resistance training up to 330 lbs and has exercises for both upper
and lower body. It will run you around $400-500. Good quality at a low
price. Of course it can't match more expensive, professional equipment.
STEP MACHINES (STAIR-CLIMBERS)
------------------------------
MISCELLANEOUS
Last year, I spent just under a hundred dollars on one of those
"cheap" stair climbers at Target. The center linkage broke with just
a few weeks of only moderate usage. I repaired it myself and it
broke again and again and again. Finally, I installed a number
fifty roller chain and a stainless steel sprocket mechanism of
my own design. This worked wonderfully until one of the shock
absorber things broke. I gave up at this point.
...
When it was working, the stair climber gave me sore knees constantly.
SLIDE BOARDS
------------
The October, 1993 issue of Shape magazine contains an article about
the latest fitness craze, slideboarding. I got an e-mail request
for more info and thought other folks might like a synopsis, too.
Here goes:
Slideboarding looks easy, but isn't, at least at the beginning.
Several consecutive minutes will leave you huffing and puffing.
Getting from one side of the board to the other requires just
about every muscle in your lower body, which is why slideboarding
is an excellent, and tough, workout. You'll condition your
heart and lungs, work on your balance and coordination and burn
a lot of calories.
Slideboarding is used by physical therapists to rehabilitate knee
injuries, especially tears of the anterior cruciate ligament
behind the knee cap. It's effective because it strengthens your
quadriceps without having to straighten your knees.
It's important to use proper technique. Improper technique can
place too much stress on your ankles, knees and lower back.
One reason sliding probably will be tough at first, even if
you're in good shape, is that it's different movement from most
everyday movement patterns. This makes sliding great training
for several sports that require you to constantly shift your
weight and move from side to side, such as volleyball and tennis
(and basketball).
Because sliding is so new studies haven't been done to determine
exactly how many calories it burns, but it seems to burn as many
as running an eight-minute mile or cycling at a brisk cadence.
Because sliding is so tough, it's not something you can do for
hours at a time. Start by interspersing short bursts of 30 seconds
with other aerobic activity and work up to 20 to 30 minute sessions.
A flimsy board will travel halfway across the room with each pushoff
or buckle in the center and require constant straightening. Others
make a noise like the tearing of paper, which may make sliding to
music difficult. Portable units are available, but some weigh up
to 30 lbs.
Make sure you get one with high enough bumpers so you won't go
sailing over the end every time you build up some momentum. Square
bumpers give a faster, more explosive skate, whereas angled end
ramps slow things down. The board should be slick, but not so
slick that you feel you're skidding across an icy sidewalk.
Wearing slide socks without shoes will give your feet more of a
workout, but you'll get a smoother ride and more support with your
shoes on (and booties over your shoes). Booties come in different
speeds. Goretex or silky fabrics send you flying; rougher material
will slow you down but make you work harder.
A short list of slideboards Shape magazine has "seen":
Slide Reebok (formerly Kneedspeed) -- Rubberized end ramps curve
slightly upward to ease stress on ankles, knees, hips and lower
back. Slide, socks and an instructional video are $99.99.
Call 1-800-REEBOK-1 or 1-800-843-4444.
Body Slide Club Pro (formerly The Training Camp Slide) --
The top-of-the-line model for $199, is self-polishing, so it gets
faster and smoother with use. Other pluses: adjustable stop-block
to vary the length of the glide and rubber webbing underneath to
prevent the board from sliding as you do. Call 1-800-238-5241
The Original Slide Board -- Well-crafted, it's the best board around.
Stop blocks can be set up as either vertical or angled. Hinged in
middle for easy fold-up and storage. All models under $200.
Call 1-516-921-2003 (This takes you to an answering machine which may
or may not have anything to do with the Slide Board. If anyone
knows a better number for the Slide Board please let me know.
Jeff Gleixner -glex@cray.com- )
Body Slide -- Hawked on late-night TV, is cheap ($50) and slow.
Collects dust easily and must be polished frequently with a soft
cloth. Each pushoff sends both you and the slide flying.
The article also includes instructions on how to slide. Topics
include "The Basics," "What to Do with Your Arms," "How Fast to
Slide," and "Making Your Workout Tougher" including subtopics
"Kicks," "Turns," and "Lunges." Sorry, I don't have time to type
in all the instructions (besides, the article is copyrighted).
You might try checking your library for a copy of the magazine
if you want more info.
HEALTHRIDER
-----------
>>I'm thinking about buying either a Nordic Track Pro or a HealthRider (the
>>one endorsed by Covert Bailey). I am currently previewing the NT at home
>>(30 day trial) but I find that I feel very unsteady using it...at times I
>>feel like I'm off balance. I'm sure that most get more sure-footed with
>>practice, but I can't shake this fear of falling. Has this ever happened
>>to anyone else?
I had a choice between Nordic Track and HealthRider and went with the
HealthRider mostly because of Covert Bailey. I think I made a mistake.
The HealthRider seemed better because:
1. It was supposed to include a newsletter that I thought would give me
more ideas for the HealthRider and keep me motivated.
2. It sounded like the HealthRider would be better for my back. I don't
have back problems but I have a wheelchair-bound 13 yr. old and I need to
keep away from back problems.
3. I like x-ctry skiing and I thought the Nordic Track would make me sick
of it.
Actuality was different.
1. The newsletter never showed. The HealthRider arrived without any
documentation of any kind even on how to put it together (which is very
easy BTW).
2. The HealthRider can cause back problems. This happens when the seat is
too far back. An adjustment of the seat fixed this problem but I had to
learn the hard way.
3. I didn't go X-ctry skiing at all this winter anyway.
But the real bottom line is the biggest problem of all.
1. I gained 10 lbs. during the first 3 months I had the HealthRider.
2. I don't feel that I am in better shape because of the HealthRider.
3. It is BORING.
OTOH, I don't know if I will try NT next or not. The limited $469 model
seems interesting but maybe I should try to increase my jogging miles and
do more weights.
--
glex@nitro.cray.com === "Difficult tasks are never easy..."
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