Because they all play a part in one health.
Information for Walking
12604 steps
2.98 miles or 3 miles rounded
431 calories that will be used up.
TO SET A PEDOMETER:
Males
1. Multiply .415 by your height in inches.
2. Divide by 12.
3. Round to the nearest .25 increment. The
result is an estimate of your step (stride)
This would make my stride;
23.1708 or 23 inches
Maybe I will do as the instructions say;
Walk 100 paces than check to see it it is 100
If less move the sensitivity to either + or -.
length.
From Duffy, a Marine buddy; a warm up routine when working out on a treadmill
In deference to age, I warm for 20 min walking:
5 min flat, or "0" degrees
5 min at 2.0 degrees,
5 min at 3.0 degrees,
5 min at 4.0 degrees.
Stop for Gatorade gulps then jog for 50 min --
but level. Stops for more gulps at 30 min & 40 min.
By then I'm well warmed
So 40 min to 70 min is nonstop jog
at increasing paces.
If you're keen to burn calories, inclines help but risky.
For me, 5 min ain't near enough for warm up.
Guys on treads near mine get right to jogging and are done in 15-20 min.
Some pound feet on surface loudly,
Which tells me they won't last more than 20 minutes.
With no warm up plus unnecessary pounding,
They do more harm than good.
A workout that I made for myself using one's own body weight.
You can change or adjust to suit your own health.
Do as many as you're able to do from 1 on up.
Do 4 sets of each
100 push ups (25 per set)
200 squats (50 per set)
120 lunges (30 per set)
120 frog squats (30 per set)
60 the jump part of frog squat or 15 per set
200 calf raises (50 per set)
Crunches
A Fitness/Walk log I decided to started to record how much exercising I'm doing.
Later I will include a food or nutrition part to this Fitness/Walk log
08/22/08
Walk 3 miles in my 20# vest around the High School track.
Did 4 sets of each
100 push ups (25 per set)
200 squats (50 per set)
120 lunges (30 per set)
120 frog squats (30 per set)
60 the jump part of frog squat or 15 per set
200 calf raises (50 per set)
150 crunches
Besides the cardio I did at the US Armory
08/23/08
Walk 8 miles in my 20# vest (to the US Army Armory and back)
Did 4 sets of each
100 push ups (25 per set)
200 squats (50 per set)
120 lunges (30 per set)
120 frog squats (30 per set)
60 the jump part of frog squat or 15 per set
200 calf raises (50 per set)
150 crunches
08/24/08
No workout, it was my birthday
08/25/08
Rode the mountain bike to the VA and back home about 5 miles
Did 4 sets of each
100 push ups (25 per set)
200 squats (50 per set)
120 lunges (30 per set)
120 frog squats (30 per set)
60 the jump part of frog squat or 15 per set
200 calf raises (50 per set)
150 crunches
2 sets of 15 lateral raises (using 10# dumbbells)
08/26/08
At the KNY Fitness Center
Did the cardio on a elliptical machine (90 minutes)
Did 4 sets of each
100 push ups (25 per set)
200 squats (50 per set)
120 lunges (30 per set)
120 frog squats (30 per set)
60 the jump part of frog squat or 15 per set
200 calf raises (50 per set)
150 crunches
2 sets of 15 lateral raises (using 10# dumbbells)
08/27/08
Rode the mountain bike to the VA and back home about 5 miles for my monthly weight in
Did 4 sets of each
100 push ups (25 per set)
200 squats (50 per set)
120 lunges (30 per set)
120 frog squats (30 per set)
60 the jump part of frog squat or 15 per set
200 calf raises (50 per set)
150 crunches
08/28/08
At the KNY Fitness Center
Did the cardio on a elliptical machine (90 minutes)
Did 4 sets of each
100 push ups (25 per set)
200 squats (50 per set)
120 lunges (30 per set)
120 frog squats (30 per set)
60 the jump part of frog squat or 15 per set
200 calf raises (50 per set)
150 crunches
2 sets of 15 lateral raises (using 10# dumbbells)
08/29/08
Walk 3 miles around the High School track.
Did 4 sets of each
100 push ups (25 per set)
200 squats (50 per set)
120 lunges (30 per set)
120 frog squats (30 per set)
60 the jump part of frog squat or 15 per set
200 calf raises (50 per set)
150 crunches
08/30/08
Rode the mountain bike to the VA and back home about 5 miles
Did 4 sets of each
100 push ups (25 per set)
200 squats (50 per set)
120 lunges (30 per set)
120 frog squats (30 per set)
60 the jump part of frog squat or 15 per set
200 calf raises (50 per set)
150 crunches
09/01/08
No workout today, its Labor Day
09/02/08
At the KNY Fitness Center
Did the cardio on a elliptical machine (90 minutes)
Did 4 sets of each
100 push ups (25 per set)
200 squats (50 per set)
120 lunges (30 per set)
120 frog squats (30 per set)
60 the jump part of frog squat or 15 per set
200 calf raises (50 per set)
150 crunches
2 sets of 15 lateral raises (using 10# dumbbells)
09/03/08
At the KNY Fitness Center
Did the cardio on a treadmill (90 minutes)
Did 4 sets of each
100 push ups (25 per set)
200 squats (50 per set)
120 lunges (30 per set)
120 frog squats (30 per set)
60 the jump part of frog squat or 15 per set
200 calf raises (50 per set)
150 crunches
2 sets of 15 lateral raises (using 10# dumbbells)
Free Body Weight Workout
Web Sites
MOVE at the VA home page
How to Understand the Nutrition Facts Label
Interactive Menu Planner
MyPyramid.gov
Food Safety Fact Sheets
Choosing a Safe and Successful Weight Loss Program
FirstGov for Consumers: Food
The President's Challenge-You're it. Get fit!
Nutrition.gov
BAM.gov
Powerful Bones, Powerful Girls
United States Department of Health and Human Services
National Institutes of Health
With that I will now close, here wishing you success and a Healthier You.
Semper Fidelis
Ricardo
Message Thread
« Back to index