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Spring 2009 class at Eastern Oregon University
YouTube video for exercise bands
A couple days ago I posted about the new elastic workout bands I had recently purchased ( http://www.unicommons.com/node/5453 ). In an effort to get the most out of this new exercise tool, I browsed the internet looking for some workout ideas. On YouTube yesterday I came across a video of NFL player Terrell Owens promoting elastic bands and his "personalized" workout. The video (posted below) is certainly a marketing tool, but it still displays the wide range of uses for the elastic bands. This video is great for an overview, but it is really lacking when it comes to explaining technique. This was disappointing at first, but then I found that there are accompanying videos that go in depth with each exercise. Read more »
Grading Finalized
I have all the grading finalized for this class, which you can now view at the Tests & Grades site. You'll see the comments I have provided for you there. If you haven't already, please fill out an instructor evaluation at
http://www.unicommons.com/node/add/instructor-evaluation2009-03?destination=node
I appreciate your comments to help me improve the class. Thanks for taking the class.
Staying Active in the Summer
So as summer is coming fast nearly here we all still want to stay active and those with children want their kids to stay active to not just get cozy with the sofa and the video games. A great way for kids to stay fit and motivated to stay fit is summer camps. Not only the traditional summer camps but sports camps. There is a sports camp for any sport now that you can think of. These provide a structured day that provides great instruction and teaching technique for further improvement. All while making working out hard more enjoyable. Camps are offered throughout the summer in different locations. They are also a great place to work you get to share your knowledge and still get to be active also.
My second personal intensity target zone measurment
Below is my second personal intensity target zone measurment using the heart rate reserve (HRR) method:
Estimate my maximal heart rate (MHR) according to the following formula:
MHR= 220 – my age (34)= 186bpm
Check my resting heart rate (RHR) for 30 seconds and multiply that by 2 to get my heart rate in bpm.
My resting heart rate = 23 x 2= 46 bpm
Determine the HRR by: HRR=MHR – RHR HRR= 186 - 46 = 140
Calculate the TI at 60 and 85 percent by multiplying HRR (140) by .60 and .85 and adding the RHR (46) to each of these two figures.
60% TI= (140 x .60) + 46 = 130 bpm; 85% TI= (140 x .85) + 46 = 165 bpm. Read more »
exericse ball
I bought an exerise ball and I love it. I purchased it a few weeks a ago and have just started to really use it. I was hard at first because i have horrible balance. I have found a lot of exerises online my favorite site is :
http://www.exerciseballworkouts.net/
the site is broken down into sections depending on which part of the body you want to focus on. The ball makes you push yourself because you have to stay balanced at the same time and you have fun at the same time. I really like to do push ups and sit ups with the ball.
Fast food
I was looking at the fast food calories on pg 75 of the textbook. I was shocked at the high calories. Some of the food is more then half the calories for one day. People wonder why they are over weight? I have a friend who eats at mcdonalds at least a day and wonders why she is over weight. no person can eat mcdonalds that much and not expect to gain weight. All the fats and stuff are not good for a person either.
Eating healthy while on the job
I work as a cashier at a gas station and have found that as I get hungry while working, I tend to snack on the food that's available. This is not a good thing because there is NOTHING healthy to eat at convenient stores. I have learned to bring my own food because I know I will get hungry and when that happens it just makes all the chocolate and chips call my name. This is extremely disappointing too because when people come in to shop and ask me what there is to eat that is healthy I just have to be honest and tell them that water is about their only option. I think that if convenient stores and other gas stations would sell items such as fresh fruit or bagels, people might begin to want to eat healthier instead of buying candy bars and bags of chips. Read more »
Incorporating exercise into the workplace
I do not know how many of you work, but I am a full time human resources manager, and I have spent much of my time at work this term creating awareness to exercise throughout the hotel I work at. I have over 120 employees that I oversee, and at the beginning of this term I created a bulletin in the employee break room asking them to respond to whether they would be interested in being more active while at work. I actually received a lot of positive feedback and was able to do a lot for the employees. We looked into our insurance provider to see if they offered handouts or magazine subscriptions to exercise magazines. Read more »
Curves for women
Has anyone heard of Curves? sorry guys its for women only. It is a fitness club and i really like it.It only takes 30 mins and you go around 3 times to each station. I really like the stations because i have a hard time getting bored. I dont get bored wtih the stations because i know what i have to do. I am going to start up again this week and i am really excited. The differnt stations work your body over completely. You get a very good work out in 30 minutes. They also paly music to help you keep up the pace. the curves place is located along cove avenue if anyone wants to try it out.
Staying Motivated
I always have a hard time staying motivated when exerising. The November 2008 issue of Runners World magazine has tips for staying motivated. First- Know the route so you can save energy . Two- Carry a Talisman- glancing at the object can reminds you why you are running and becomes motivation. Third- stay loose- this encourages you and you would get worked up and panic.Fourth- Use imagery- help you keep s steady pace. Fifth- set realist goals- wont get disappointed. Sixth- stay positive- This will help you feel good. The article has other tips and is good to read.
Running green
I love Runner's world magazine. Improving the enviroment is very important today and people are even building green houses. I came across the Novemeber 2008 issue of Runners World. It was a special green issue and how to ru green. The magazine talks about improving your carbon foot print which reflects an individual's contribution to these greenhouse gases and is measured by the weight of gases produced. This article is titled Running the Numbers. It is testing the carbon foot print of a typical runner
Gear- Running socks- 89
Running Shoes- 430
Running tights- 79
Running shorts- 99
Wash and dry running gear- 225
Running shirt- 48
Flying to race- 4080
Driving to workouts-333
Renting a car to reach race- 78
total-5449 Read more »
Health Over Appearance
The following is an article I came across recently on the web, although the article is a couple years old I think the topic is just as relevant now, if not more so:
Read more »
twins+ eating disorders
When reading some of the previous post and the chapter in the book concerning eating disorders my interest was sparked. I was interested about if there was if any relationship between eating disorders and twins. Being a twin myself and struggling with self image and growing up considering different eating approaches. Always comparing my twin who was anywhere from 15 to 20 lbs lighter that I am with a very well toned body. Not only did I compare myself to her but also to everyone else. I then did a little research and found some facts. In recent studies involving twins, anorexia was discovered in 9 of 16 identical twins of anorectic patients, but in only one in 14 fraternal twins. http://www.doitnow.org/pages/172.html. The odds of bulimia also increase with genetic similarity. Read more »
Heart Rate Calculations
Do others find it easy to go over the maximum rate? I find that I need to slow down in workouts to keep with in the range.
1. Estimated my maximal heart rate (MHR) according to the following formula:
MHR= 220 – my age (27)
2. Check my resting heart rate (RHR) for 30 seconds and multiply that by 2 to get my heart rate in bpm.
My resting heart rate = 30 x 2= 60 bpm
3. Determine the HRR by: HRR=MHR – RHR
HRR= 193-60 = 133
4. Calculate the TI at 60 and 85 percent by multiplying HRR by .60 and .85 and adding the RHR to each of these two figures.
60% TI= (133 x .60)+ 60 = 139.8 bpm
85% TI= (133 x .85)+ 60 = 173 bpm
I am trying to train at the higher end of this range and find it pretty easy to go over the 173 BPM in my workouts.
Calcium/Osteoporosis
This is actually in response to another student's post, but I was unable to attach this document in my response, but I think it is very interesting to read. Read more »
Alternative Workout Log
As I do not have access to the internet at home and knew I would be unable to enter my exercise data into the computer on a frequent basis, I decided to track my workouts using an Excel spreadsheet. I began by creating a calendar in an Excel spreadsheet, then determining on which days I would perform each type of activity category (strength, cardio, flexibility) and scheduled those days out through 5/30/09. I then determined the types of information that would need to be recorded for each session and added it to the attached spreadsheet (.pdf format). It was easy from there on out. On the days I worked out, I simply added the information into the spreadsheet on my laptop as the days progressed. Read more »
Weight loss for class and life through better eating and more consistant exercize.
age- 53
height- 5'4"
bmi- 29
weight- March 27th, 172.5 lbs.
April 3rd, 167.5
April 10th, 170
April 17th, 170.5
April 24th, 170.5
May 1st, 168.5
May 6th, 166.5
May 13th, 165.5
May 20th, 165
May 27th, 165
June 5th, 163 Read more »
Eating Disorders
In chapter 5 of a Lifetime Physical Fitness and Wellness it discusses eating disorders. I have a huge worry about eating disorders because I have a daughter. The book states that as many as 40% of college-age women struggle with an eating disorder. One percent of the population of the US has the eating disorder anorexia nervosa or starvation to lose weight, where as, about 1 in every 5 women at college have the eating disorder bulimia nervosa, or binge eating and self induced vomiting. Read more »
Osteoporosis
The statistics that I read about osteoporosis in chapter 3 suprised me. Now, I knew that this is a very serious disease and that many people are affected by it but, 22 million U.S. Read more »
Nuts...good as a snack?
Chapter three in our text talks about the heart-health benefits of nuts such as how they lower the incidence of heart disease, and how they help lower high blood cholesterol. Nuts also contain many vitamins and nutrients that are cancer and cardioprotective along with antioxidant benefits. So, I was suprise when it said on page 84 that nuts should be avoided as a snack, but only used in place of high protien foods like meats, eggs, or as part of meal. Now, I agree that they can be used as part of a meal, but I would have to disagree and say that I think they could also be used as a healthy snack alternative. I realize that nuts are high in calories and I think that is the basis of their argument, but if serving sizes are kept in moderation (small handful...12-14 nuts is only about a Read more »
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