Training Program Snapshot - 2

Here's where I am since starting my new training program on 1 January, 2007.

• Age: 57, Weight: 174 lbs, %BF: 15
• Resting heartrate: Not measured
  
• Aerobic training and Walking on alternate days
  
• Strength training every fifth day

Where:
Walking = Heart rate at 120 bpm for 50 minutes
Aerobic training = Heart rate at 132 bpm for 40 minutes
Strength training {Exercise: sets x reps (weight)} =

• Squats: 3 x 8 (95 lbs)
• Bench press: 3 x 8 (75 lbs)
• Reverse Crunches: 3 x 20
• Shoulder shrugs: 3 x 12 (145 lbs)
• Calves: 3 x 12 (155 lbs)

Training Program Snapshot - 1

I started a new training program on 1 January, 2007.

Here's where I am today:

• Age: 57, Weight: 178 lbs, %BF: 16
• Resting heartrate: Not measured
  
• Aerobic training and Walking on alternate days
  
• Strength training every fifth day

Where:
Walking = Heart rate at 120 bpm for 50 minutes
Aerobic training = Heart rate at 132 bpm for 40 minutes
Strength training {Exercise: sets x reps (weight)} =

• Squats: 3 x 8 (75 lbs)
• Bench press: 3 x 8 (75 lbs)
• Reverse Crunches: 3 x 20
• Shoulder shrugs: 3 x 12 (130 lbs)
• Calves: 3 x 12 (130 lbs)

Four Essential Training Aids - Cardiotach

The four training aids I can't live without are:
1. My heart rate monitor aka cardiotach
2. My nordic track ski machine
3. My power rack
4. My training notebook

The most important is my cardiotach. It consist of a chest band that sends RF pulses to a watch-like display shown here. It is very accurate and dependable. A little water on the chest band electrodes helps.

Using a cardiotach keeps my aerobic training both safe and effective. It is safe because I don't let my heartrate get into a dangerous region. It is effective because I am sure my heart rate reaches my desired training level.

I don't do anything fancy with my aerobic training so the cheapest cardiotach is fine for me. I have been using a Cardiosport for about 10 years. I chose it at the time because I could replace the battery in both the display and the chest band at the local jeweler. I think this one cost about $75 but I've seen them for $35 although not recently.

I'll post more about how I use the cardiotach later.

Poisoned by splenda

A few years ago, as part of a doctor suggested effort to cut back on sweets, I started drinking tea with splenda several times a day. My health deteriorated for several months until I thought I was going to die and I was ready to go. I couldn't drive. I had panic attacks. I was easily disoriented. I could not exercise. Sleep was difficult. Then, minutes after getting a brain MRI searching for an aneurysm or tumor, I sat down and had a cup of tea (mixed with splenda) and my wife watched me "melt" before her eyes.

After this discovery I stopped using that crap and within a day many of the worst symptoms disappeared. Now, two years later, I have almost fully recovered. A small setback occurred when I used "Airborne" in an attempt to stave off a possible cold. My wife then again witnessed me become a zombie. We were mystified until we read the small print and saw that it contains sucralose (aka splenda). Then it all made sense and she became a believer too.

I think splenda/sucralose is a neurotoxin. The USFDA and other countries made a mistake when they approved it for use as a food additive. Their procedures are inadequate to protect the public health and often more serve corporate interests. Splenda is becoming more commonplace and is often poorly indicated on labels if it is labeled at all. I don't know what the labeling requirements for it are in the US.

I could go on and on about this stuff. Using splenda cost me two years of good health. I know that I am not the only one who has had problems with it.

For more information see here, here and here.

If you have had an adverse reaction to a food additive like sucralose you can report it to the USFDA here.

I'd like to know how many other people have reported adverse reactions from using splenda to the FDA. If anyone knows how to get that information please leave me a comment.

Homemade Power Rack - 1

Strength training at home without alot of fancy equipment makes using free weights obvious. To do this safely without a spotter made getting a power rack a priority.

I made this power rack. It has some features I couldn't find on the market, at least for a reasonable price.

I wanted it to be strong so I used a much thicker guage steel tube than that used on the commercially available versions. I judged that the difference in material cost would not be significant. Using a thicker steel made the machining harder but that was something I was willing to tolerate.

I also had an idea for a crossbeam design allowing better control of vertical positioning. By selecting combinations of upright holes and crossbeam holes I can adjust the crossbeam height with a resolution of one inch.

I plan to publish the design details for the power rack sometime in the future. It has performed its function well and made training very efficient and satisfying.

Why these notes ...

While slogging away on my ski machine, with my heart rate near my training limit, ideas often appear spontaneously. In these notes, I try to capture thoughts when they relate to physical training and health.

Right now, these relentless impressions resolve into several categories :

• Making strength and cardiovascular training successful in a cluttered life
• What's important and what isn't
• Simple concepts that are too often not recognized
• Plots, equations, software, spreadsheets and literature references will not be avoided
• Any strange training induced rumination regardless of topic
• Where do these things come from?
  

I will define and explore the discriminating concepts that make these notes unique.

A great cardio machine

I love my Nordic Track ski machine. I bought it 12 years ago on eBay for $80. I've seen many advertised there and I've also seen them in local garage sales. They are almost always in close to perfect condition.

It is comfortable to use, doesn't hurt my knees and I can control my heartrate by either varying my "walking" speed or adjusting the load level.

I don't bother using the computer on the machine any more. I control the exercise intensity by adjusting my walking speed and the load level until I am comfortable and get the heart rate I want.

Like most cardio equipment it is difficult to accurately measure your real energy expenditure. I tried to do this using some some tables I got from the Nordic Track company showing energy used at various speeds and load levels. I then wrote an excel function that interpolated through the table. This was interesting and I kept track of it for several years. Then as time went by I found that all I really needed was heart rate to calibrate my own comfort level and to insure that I was sufficiently stressing my cardiovascular system without doing any damage.

First time users are often put off by the slippery skis at very low load settings. I have to admit that I expected problems learning to use it but they never appeared. The way to avoid the problem is just to avoid the very low load settings. Actually the muscle control needed to balance on the skis is a very beneficial characteristic that other types of machines don't have. That control is used in walking every day! After a very few sessions (1 -2) the balance issue is nothing but a positive. I never need to hold on to either the cable grips or to the stationary handles to maintain my balance. I often just "walk" with my hands swinging freely at my side.

I'm considering removing the arm cables and the front support for them for several reasons: 1) I don't need them to get my desired heart rate; 2) I don't think the arm muscle development is important and 3) I think the horizontal force puts extra strain on my back. If space was a problem I would have done it already. Then again, sometimes I just enjoy using the arm cables.

Summarizing: It's cheap, available and an excellent machine. While on business travel, I occasionally use steppers and elliptic trainers and I'm always happy to get home to my good old Nordic Track.

I'll say it again. I love my Nordic Track ski machine!

Training Program Snapshot - 0

I started a new training program on 1 January 2007.

Here's where I am today:

• Age: 57, Weight: 184 lbs, %BF: 17.3
• Resting heartrate: Not measured
  
• Walking every day
  
• Strength training every fifth day

Where:
Walking = Heart rate at 120 bpm for 30 minutes
Strength training {Exercise: sets x reps (weight)} =

• Squats: 3 x 8 (45 lbs)
• Bench press: 3 x 8 (45 lbs)
• Reverse Crunches: 3 x 8
• Shoulder shrugs: 3 x 12 (95 lbs)
• Calves: 3 x 12 (95 lbs)