Health/Fitness

Barbell Floor Press Challenge Week 51

by

Joseph

 

I was finally able to exercise at the gym. Here are the results of the work out:

 

Tuesday, January 15, 2019

 

machine iso-lateral high row

 

295 lb (or 147.5 lb in each hand separately x5x5 right, 147.5 lb each hand x5x5 left)

315 lb (or 157.5 lb in each hand separately x5x5 right, 157.5 lb each hand x5x5 left)

 

t-bar row (traditional)

 

180 lb x6x5 <---- 5 sets x 6 reps

 

machine overhead press (also called incline press)

225 lb x5x1

 

I went lighter on the t-bar rows but lifted more weight on the machine iso-row, and lifted within 5 pounds of what I had on the machine overhead press on October 23, 2018. I opted against the standing barbell overhead press with Olympic bar and focused my attention on rapid alternations between the t-bar row and iso-row.

I limited my rest between sets to 60s and then started back up again; I will be doing this more often as it is was very useful in my old heavy weight lifting gym.

I did a set of machine overhead presses simply because I have not done that exercise in a while.

It felt good to work out with heavy weights again.

When I get back to the gym later this week, I'll do the standing barbell overhead press with Olympic bar at 140 pounds.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

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Barbell Floor Press Challenge Week 50

by

Joseph

 

I did not go to the gym this week, but that didn't stop me from doing cardio and functional strength workouts. Here is a summary of what I did: 

Stairclimbing

Dips

Inclined Pushups

Snow Shoveling

 

I have an iron gym workout bar that I used for my functional strength training exercises; this inexpensive piece of equipment is a must have for times when you want to srength train at home, on business trips or vacations. I did the dips and inclined pushups between stairclimbing sets.

Most of you are probably recovering from the winter storm that has made its way across the continental United States over this past weekend.

Clearing a safe path for pedestrians means getting out the snow shovel and doing some serious snow removal. Packed snow can be very heavy, and continuous repetitions of "scoop, lift and toss" make for a good functional strength training workout. But a word of caution to anyone thinking about snow shoveling: if you are not in good physical shape, you should avoid shoveling snow until you have consulted with a health care professional. Shoveling snow can increase heart attack risk in people with a familial history of heart disease.

When I return to the gym, I'll do the Olympic barbell overhead press and other exercises at the same level that I have recently.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?

 

"Barbell Floor Press Challenge Week 50" copyright © Living Fit, Healthy and Happy(SM). Are you?

 

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Getting Started With Biking: Tips for Heavy Cyclists

Getting Started With Biking: Tips for Heavy Cyclists
By Joan Bishop Denizot

Riding a bicycle outdoors is a great exercise if you are a bit overweight. Because cycling is a low impact exercise, it does not strain your joints as is experienced among joggers and runners. Cycling is a good option to exercise particularly if you want to do it at your own pace. Should you want to shed off those excess pounds, you might want to remember and do the following tips.

Determination to Pursue Cycling. It is normal to be hesitant to get on that bike and worry about what people might say or how you would look. Don't fret. Most experienced heavy riders attest that such feeling won't last. All you have to do is to have that determination to get on that bike and pedal your way to good health. You can conquer that fear however, you might want to take that first step.

Choose a bike that fits. The first thing you might want to consider is getting a bike that fits. You may consult your local bike shop for bike fitting. Giving the bicycle a test ride to see how comfortable you are riding it would be a good idea.

Start with flat terrain. You may want to start out riding through flat terrains in your yard, neighborhood street or the park area. Carefully plan your route so you would be biking along paths you are confident you can tackle. Then as you gain your confidence you can start biking with uphill terrain but a level higher at a time.

Practice getting on and off the bike. Among the fears of a beginner cyclist is the awkwardness of getting on and getting off the bike. You may want to practice this in your yard till you gain the confidence to do so outside.

Practice using gears. It may be an advantage if you become familiar with the gears on your bicycle and know when and how to use them. You may consult an experienced rider or your local bike shop for advice. You can practice using the gears on your bike at a nearby park. When you are confident with your riding, you can ride farther and enjoy the benefits of cycling outdoors.

There is no easy road to success. However, do not be easily discouraged; instead, have that determination to go on cycling and look forward for the results. Coupled with proper diet, cycling will help you get fit in no time.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?Getting-Started-With-Biking:-Tips-for-Heavy-Cyclists&id=9628830


Type 2 Diabetes - High Blood Pressure in the Lungs Linked With Diabetes

Type 2 Diabetes - High Blood Pressure in the Lungs Linked With Diabetes
By Beverleigh H Piepers

Blood leaving the heart via the arteries supplies oxygen to the cells throughout the body and picks up carbon dioxide. It returns from its tour of the body in the veins, from where it goes through the right side of the heart. The right side of the heart pumps blood through to the pulmonary artery to the lungs, where it picks up oxygen and begins its trip again.

When blood pressure in the pulmonary artery is too high, it is called pulmonary hypertension. Pulmonary hypertension strains the right side of the heart, which can then lead to heart failure. According to a study reported on in October of 2018 in the online journal PLOS ONE, people with Type 1 or Type 2 diabetes who have certain lung diseases are almost three times more likely to develop pulmonary hypertension than people with lung issues but who do not have diabetes.

Investigators at Fukushima Medical University and Hospital in Fukushima, Japan, studied 386 people who had been diagnosed with chronic lung disease...

  • a total of 42 or 10.9 percent had pulmonary hypertension.
  • the participants with diabetes were at 2.95 times the risk of having pulmonary hypertension as the non-diabetic participants.

Chronic lung disease includes chronic obstructive pulmonary disease and interstitial pneumonia. The former includes bronchitis and emphysema...

1. Bronchitis is an inflammation of the lungs, often with copious amounts of sputum, usually caused by microorganisms...

2. Emphysema is a condition in which tiny air sacs called alveoli, where the blood picks up oxygen, are distended and unable to return to their standard size, making it difficult for the lungs to oxygenate the red blood cells. This issue is usually caused by smoking.

3. In interstitial pneumonia the alveoli, and sometimes the outer covering of the lungs, become inflamed. The inflammation can be brought about by microorganisms or by unknown causes and can lead to death in 3 to 5 years.

Bacteria, viruses, fungi, smoke, dust, and certain chemicals can cause lung disease. There are several things people diagnosed with Type 1 or Type 2 diabetes can do to prevent developing lung disease...

  • keep blood sugar levels under control to help the immune system fight off invaders and maintain your heart and blood vessels in good shape.
  • do not start smoking or quit altogether. The Centers for Disease Control and Prevention in Atlanta, United States, offers many good ideas on stopping.
  • avoid second-hand smoke as well.
  • steer clear of air pollution when possible.
  • wear a safety mask when working around volatile chemicals, and
  • maintain proper ventilation when cleaning or painting indoors.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes---High-Blood-Pressure-in-the-Lungs-Linked-With-Diabetes&id=10024781


How to Cycle Safely on a Busy Road

How to Cycle Safely on a Busy Road
By Joan Bishop Denizot

The road to fitness is from the road itself.

Bicycling or bike-riding is steadily increasing in popularity as a mode of transportation when going to school, office or work and as a means of recreation. It also opened for many opportunities for sports enthusiasts to showcase their strength and stamina in cycling competitions or bike races.

Many of the conducted studies on the benefits of cycling show that a regular routine of riding the bicycle helps reduce various health risks and problems due to our unhealthy lifestyle. First, it reduces our risk from cardiovascular diseases that include hypertension and heart attack among others. Second, it decreases the feeling of anxiety and depression that could be fatal if unattended. Lastly, it is also one of the important alternatives to lose weight. It burns our excess fats accumulated in our bodies then turns these heavy baggage to become muscles. In losing weight, it would be beneficial if the exercise is accompanied with a healthy diet like eating organic and nutritious food. It would help plenty! But how to cycle safely on a busy road? Here are some friendly suggestions for your own safety.

Keep on track. There is nothing to worry about if we follow traffic rules and regulations. Staying on a particular bicycle lane secures safety from accidents or among other incidents that might happen. Focus and spread your eyes at some of the debris, humps, parked cars and among others.

Give a hint. The importance of signals while cycling reduces incidents including crashes, bumping, and other accidents. With the proper and right hand signals, it is also advisable to wear vibrant colors to maintain visibility.

Make the best out of it. Of course, it will never be complete if you don't combine your journey with fun and enjoyment. Feel the wind and be mesmerized with the beauty of nature. There is no room for pains and aches unless we think that fitness with joy ride are best partners to be successful.

Cycling has run through many miles and it has already helped many people from various race, culture, size and shape. It has changed the way we perceive on managing our life to make it better every day. Therefore, it is not too late to include cycling as one of your daily routines. One pedal at a time and the finish line of the road to fitness is just right ahead.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes company for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?How-to-Cycle-Safely-on-a-Busy-Road&id=9637323


Barbell Floor Press Challenge Week 48

by

Joseph

I did not get to the gym last week but that did not stop me from exercising. I did stairclimbing throughout the week; this exercise provided me with a solid cardio workout that burned off extra calories. 

I do look forward to returning to the gym this week; New Year's is coming up this Tuesday so my gym will be closed but I I hope to get there for weight training the day after. 

When I get back to the gym I'll be doing the standing barbell overhead press with the Olympic bar at the weights I had most recently.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

"Barbell Floor Press Challenge Week 48" copyright © 2018 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Heading Out on the Road for Some Serious Mountain Biking

Heading Out on the Road for Some Serious Mountain Biking
By Shawna Penton

There is absolutely nothing like heading out on the road with your vehicle and traveling to some gorgeous track somewhere, whipping out your bike, and then doing a spot of mountain biking. If you have a mountain bike then you are going to need to head out on the road. On this page I want to run you through a couple of the things that you will need to think about when heading out on that trip.

Firstly, you are going to need to get an idea of the type of place you want to head. You can do this in a couple of ways. In the past I used to pick up dedicated mountain bike magazines and have a flick through the pages. Most included a fair few maps of trails. However, most of these were not local. Nowadays you can just head online and get all sorts of advice. Do not forget to print off some maps. You are going to need to follow them.

Now, most people head out there with just their mountain bike and a bit of safety equipment. You can do this. However, if you are serious about mountain biking then you may want to take a couple of extra items on the road with you. It will make the trip not only safer, but it is going to be a great deal more enjoyable.

• Your Trail Map. We have already covered this. You need to know where you are going on that trail. Obviously you will want to have a road map too if you have not explored that area before.

• Spare Inner Tube for your wheel. You never know when it could break!

• Bike Repair Kit. This will include a wheel pump; puncture repair kit and various useful tools.

• Your Cell Phone just in case you need to get in touch with somebody.

• A First Aid Kit. I am sure that very few people head out on an epic mountain bike trip without getting a few cuts and scrapes.

• Food and Drink. Do not forget to bring plenty of water!

The last thing that you need to think about is the transportation of your bikes. In my mind, there is one solution that is better than all the others out there. This is the idea of using a bike hitch rack. These are incredibly simple to use. They just slide right onto your hitch and fit in securely. They come in a variety of different sizes allowing you to hold anything from one bike to three or four of them.

Remember, if you are searching for a bike hitch rack then I really do suggest that you carry out a bit of research into the various options available. Do not forget to read a couple of reviews too! After all, you need to make sure that what you pick up is absolutely perfect for the job, right? Remember, you want to keep an eye out for whether a particular rack will work on your vehicle or not.

Article Source: http://EzineArticles.com/expert/Shawna_Penton/1835700
http://EzineArticles.com/?Heading-Out-on-the-Road-for-Some-Serious-Mountain-Biking&id=8339676


Barbell Floor Press Challenge Week 46

by

Joseph

 

I had a decent workout last Monday. I was only able to get to the gym for one day, so I had to make the best of it. Here are the results: 

 

Tuesday, December 11, 2018

 

standing barbell overhead press (Olympic bar)

 

140 lb partial (to chest)

 

t-bar rows (traditional)

 

90 lb x 10x1

180 lb x 3x1

135 lb x10x5

 

machine iso-lateral high row

 

270 lb (or 135 lb each hand separately x5x5 right, 135 lb each hand x5x5 left)

 

My muscles had not yet recovered enough to execute the standing barbell overhead press and hold with the Olympic bar; I got as far as my chest then set the weights down. I decided not to push it, but will allow myself to rest up for next time.

The t-bar row went fairly well, but I performed more reps at a lower weight than I did heavier weights when compared to Wednesday, December 5, 2018.

The machine iso-lateral high row was the only exercise that I performed at the same weights and for the same number of reps as Wednesday, December 5, 2018.

I hope to get to the gym this week and lift at the same number of reps and weights as that day. 

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?

 

"Barbell Floor Press Challenge Week 46" copyright © 2018 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Type 2 Diabetes and Healthy Living - Why You Need to Invest In Your Health Every Day

Type 2 Diabetes and Healthy Living - Why You Need to Invest In Your Health Every Day
By Beverleigh H Piepers

Health advice is all around for a good reason. People are pushing their ideas because there is a demand for it. It is more than just interesting material to many people; often it is crucial information we all need to be made aware of.

Your health and well-being become a more relevant issue with each passing day. Nobody is getting any younger, and few of us are preparing for being older. You need to invest in your health every single day. A little goes a long way, especially when you consider the benefits you will gain and the health problems you will prevent.

It is not just about feeling better, being at the right weight, and having the freedom to eat whatever foods you like as opposed to being shackled by hypertension and Type 2 diabetes and their issues and inconveniences. It is about preventing what can...

  • put you in a hospital bed,
  • demand an emergency procedure, and potentially bring about an early death.

First, it starts with your weight. The majority of health problems affecting adults these days has to do with excess body fat. You may think it is trivial to consider as you only put on a "couple" of pounds in a year. The difference this makes may appear to be insignificant. However, at this pace, ten years causes quite a bit of damage. Poor nutrition and an inactive lifestyle add insult to injury.

Consider for the second half of this timeline you have elevated blood sugar, which may be due to prediabetes or perhaps your issue has progressed on to Type 2 diabetes. Now that is a lot of years of damage to your body. You are not getting any younger, and by neglecting your health in this manner, would also mean you will not enjoy good health in later life.

What has been mentioned above is an example, and only some of it may apply to you. Nevertheless, the principle remains. Will you take care of your well-being from today? You need to invest in your health, because if you don't, you may pay for it dearly...

  • your kidneys,
  • your liver,
  • your heart, even
  • your brain could suffer through a stroke or dementia.

Taking care of your health one day at a time will add up. Even a small detail like...

  • taking the stairs at work instead of riding the elevator or escalator whenever you step outside your office or workplace,
  • skipping your afternoon snack,
  • parking your car towards the back of the car park at the shopping center and walking to the shops instead of parking close to the entrance, and
  • cooking your dinner instead of eating processed food

will make a difference. You can count on it.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes-and-Healthy-Living---Why-You-Need-to-Invest-In-Your-Health-Every-Day&id=10004996


Barbell Floor Press Challenge Week 45

by

Joseph

 

I had a couple of good workouts last week. Here are the results of the workouts:

 

Tuesday, December 4, 2018

standing barbell overhead press (Olympic bar)

140 lb x4x30s

140 lb partial but not overhead (from the floor to my shoulders)

140 lb x1x30s

 

standing dumbbell side hold

110 lb in each hand x 5x 30s

 

t-bar row (traditional)

135 lb x5x10 (5 sets x 10 reps)

 

standing dumbbell front arm raise

20 lb x5x5 (left)

20 lb x5x5 (right)

20 lb x5x5 (both arms simultaneously)

 

standing one arm dumbbell bicep curl (resting my elbos on the back of a reclining workout bench)

30 lb x2x1 (left)

30 lb x2x1 (right)

 

Wednesday, December 5, 2018

t-bar row (traditional)

135 lb x 3x10

180 lb x 3x6

200 lb x 1x2

 

seated abdominal crunch

5x1

 

machine iso-lateral high row

90 lb x1x1 (both hands simultaneously)

180 lb total (or 90 lb each hand separately x2x10 right, 90 lb each hand x2x10 left)

270 lb total (or 135 lb each hand separately x2x10 right, 135 lb each hand x2x10 left)

310 lb total (or 155 lb each hand separately 1x10 right, 155 lb each hand x1x10 left)

 

As you can see, I performed some exercises that I haven't done in a very long time and even added in a new one. I want to spend a little time talking about the iso-lateral row; I have never performed this exercise before joining this gym. From a seated position, I take hold of two grips positioned above my head and pull them down until they are parallel to my pectoral muscles; I did one set by pulling both grips simultaneously but then I did the exercises separately. It's a good exercise for the upper back, deltoids and even biceps. 

I enjoy heavy lifting! The standing barbell overhead press with the Olympic bar is great; I'm pressing at the weights I had years ago, and the t-bar row is good, too. I will again be lifting at 235 pounds and higher very soon. 

For the standing barbell overhead press with the Olympic bar, I'll stay at 140 pounds for a little longer then go back up to 145 pounds; I will lift more on the t-bar row and iso-lateral high row in a very short time to come.

As with all of my lifts, I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?

 

"Barbell Floor Press Challenge Week 45" copyright © 2018 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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