Category Archives: Exercise

Autum Epitaph

If Jay Gatsby Had a Bicycle

Most people who know me know, I’m not a big bicycle guy.  As a kid, riding my bike around my neighbor hood was my favorite past time.  It was a little taste of freedom.  But I never got into the complicated bikes, like the ones with 3 times as many gears as a car.  I liked the simplicity of the bike.  But the Epitaph bike from Autum looks like the kind of bike that could make me want to ride again. Continue reading

Benefits and Risks of HGH for Men

In 1990, Dr. Daniel Rudman conducted a study using human growth hormone (HGH) in twelve older men.  The study results showed an improvement in muscle mass and muscle tone for the twelve men, and these study participants reported having increased energy after the HGH injections.  Since the publication of Dr. Rudman’s study in the New England Journal of Medicine, the use of HGH as an anti-aging supplement has steadily increased.

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Trek Creates Low Maintenance Belt Drive Bikes

Bikes are being improved upon since they are such a valuable and energy conserving mode of transportation.  Trek will be offering two new bikes this coming winter that eliminate the need for a bike chain; the Soho and the District are built for the urban cycler who relies heavily on bikes for transport.  Built with carbon-fibered belts, these bikes are guaranteed never to rust.  The price tag for the Soho is just about $990, and the District is priced at $930.

Parks Keep Kids Fit

Want to keep kids fit? Then it’s time to head for the local park. Recent studies are showing that kids are living sedentary lifestyles, and the local park is the perfect place to work out, get a little exercise, and to stay physically fit.  Obesity is quickly becoming an epidemic in children today, and to battle the epidemic parents are encouraged to get the kids active and moving.  Doing so minimizes risks of childhood diabetes, lifetime issues with obesity, and social anxiety due to weight problems too.

Cholesterol Management

Cholesterol is a scary word.  It has become synonyms with heart disease and death, and with good reason.  Heart disease is the number one killer in this country, and cholesterol is a direct contributor.

Most of us now know that there is a good cholesterol and bad cholesterol, or HDL and LDL respectively.  We want to increase our HDL by eating healthy fats like nuts, and lower our LDL by avoiding un-healthy fats like cheeseburgers served on Krispy Kreme doughnuts.  

There is also Lp(a) cholesterol, which is a genetic variation of LDL.  When you hear about heart disease running in the family, this is, more often than not, the cause.

There are 4 ways to lower cholesterol, and they are pretty obvious.  Eating right, exercise, lowing weight and drugs like Lipitor. 

But before you can really start a routine to lower cholesterol, you need to know what it is.  The last time I had mine checked was in Southern California at a doctors office right next to an Irvine teeth whitening clinic.  Surprisingly, it wasn’t bad, despite the fact I was overweight.

My score was 215, which is the high side of normal.  If it’s over 220, that’s when you should be taking very active steps.  

The best defense against high bad cholesterol is, in part, good cholesterol.  So on top of cutting out obvious foods that you know are bad for you, try eating a handful of nuts everyday for lunch, and having fish.  And plan on cutting red meat out of your diet, or at least significantly reduce it.  I don’t eat red meat more than once per week. (yet I’m still fat)

As for exercise, a simple light walk in the evenings can do almost as much to lower your bad cholesterol as a strict workout regiment.  How working out hard can give you better endurance, strength, and make you look better naked, it’s not really much more effective in lowering cholesterol than a 30 minute walk each night.  

Work Out More

John Jakicic, the Physical Activity and Weight Management Research Center at the University of Pittsburgh,  has some bad news for us all; we’re not working out enough.

In a recent study, Jakicic noted that out of a group of 200 women, the 10% that were able to maintain the weight loss they experienced worked out about 275 minutes each week.  This means that they drag their butts to the gym for 40 minutes every day.  

I guess we all have a choice of priorities in our life, and if maintaining a healthy weight is a priority, you’re going to have to make time for the gym.  

You could make the exercise a nice brisk walk in the morning or evenings, but it would likely be more beneficial to actually hit the gym every day.  In the end this falls under the “well duh” area of ideas, but it’s interesting to hear the number we should be shooting for, even if it’s a discouraging one.