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Heart Failure, A Fib and Weight Loss November 19, 2018

I have been living with AND AWARE of my Atrial Fibrillation ( AFib ) induced heart failure for about 18 months and I have seen benefits of a proper diet and exercise as well as the results when I slip.

I had a small health setback and put on a bunch of the weight I had lost and am feeling the effects of the AFib more and more. Focusing on diet ,low salt and low fat hav helped , but combining with exercise and weight loss will return me to the path of health.

The following video talks about the benefit of even a 10% reduction in weight. Since my BMI is up there and my weight is too, my ultimate loss could be as high as 35%.

https://youtu.be/RqRy1n-3SVc

I am enjoying the current trip to health but want to create a lifestyle that will keep me in a comfortable zone.

Dr. Gupta discusses the benefit of diet, good sleep, stress reduction and exercise for both the weight loss and AFib reduction. I see the above package as a team or total prescription. ..exercise helps sleep and stress, less stress helps sleep and diet, good diet gives energy and well being….

It all builds on the other and I look forward to,the journey.

A quick video on exercise… https://youtu.be/aHqfgs5lEGk.

@martyroddy

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Learning about Type 2 Diabetes November 14, 2018

I am a heart patient and am currently in Heart failure with Atrial Fibrillation (AFib) and many of the folks I am in contact with that are also dealing with heart issues are dealing with Type 2.

Fortunately I am not,but since I am still overweight it is always a threat. We discuss food and diet and recipes all of the time. Exercise is also a significant factor and is often at the center of our conversations.

I have looked at many video and blogs and sites for information. I want to list share a few here and maybe later a a listing.

HIIT , High Intensity Interval Training- comes up frequently as a tool for diabetics to beat the problem. 10 seconds intense/ 30 seconds easy for 30 minutes. On Treadmill,bicycle, elliptical etc… intense = full capable sped for you…NOW.

https://youtu.be/LtWn3CYqyFw

Another interesting video discussing muscle building with resistance( weight lifting) training and exercise.

https://youtu.be/8QIvABc6BEQ

Fruits for diabetes and health.

https://pin.it/xykbx6lnlifwi6

Full meal idea,plans,,,

https://pin.it/qqycgaaazw5u3a

More to come ,thanks.

If you have any questions or suggestions…let them fly below. THANKS

 

Lectures for Health- Food and Eating and What is Best. October 31, 2018

 

Eat More, Weigh Less, Live Longer ( key unrefined foods)

 

Starch Solution – working pretty well for me.

Dr.Neal Barnard- lots of good info,  only watched one or twice but loaded with information.

 

@martyroddy

 

Salt a necessary Evil ? Can you balance Sodium needs and salt content with Taste ? October 17, 2018

I have difficulty when I eat too much salt/sodium. Years ago I had some difficulty with stiff joints and fluid retention in areas injured years before, when I ate too many salty foods.

This is still a challenge BUT my current diagnosis of heart failure and Atrial fibrillation ( A Fib)  brings the intake of salt back to the forefront with much more that a little joint discomfort. When i have too much sodium I notice it in my breathing and sleep and spend the next day eating fresh veggies and fruit and trying to sweat( or get to the gym) .

So what is the expert view? Or at least another view or 2

Found a few videos with info.

Quick video on some problems with salt intake and sodium in the body.

This video mentions 2300 mgs. as the target but some think that is too little. Look into personal needs and discuss with doctor and nutritionist/ dietitian. Get professional help- with expert that is familiar with your diagnosis and activity levels. I exercise and sweat a lot But still have to be careful.

Personally I avoid processed / boxed foods and limit salty snacks like ,movie popcorn, to a monthly splurge.

This video lets us know what we need, according to the makers.

 

Now I am a big fan of the movies and a bowl of popcorn….I only get it if i can go to the gym or for a hike/walk and sweat it out right after. Luckily my gym is in the same center as my favorite theater.

But I continually study ways to improve / maximize my health so i will add more on salt or maybe focus on the good minerals like potassium and magnesium.

@martyroddy

 

Heart Failure- Help yourself, Share and Help a Friend October 10, 2018

While living with Heart Failure and Atrial Fibrillation I exercise and eat right and read and learn about my situation and how to overcome it. … I am going further to adapt my life and lifestyle to the diagnosis but so far so good.

I  have more weight to lose and need to more fully change my life but I will continue to share things I find and like , even if I only like or learn a small thing

The following video had 2-3 good things and plenty of useful basics.

 

Just focusing on exercise… Good in moderation= build up to what fits for you.  Why?

 

@martyroddy

 

Recipe basics for SUPER SOUP. September 24, 2018

pin.it/2s6oyvyqvxnskg

Soup recipe basics/ foundation for great meal.

Read Dr. Fuhrman for other great info.

 

PUSH -Me ,Pull -You – Resistance training Plans, or Weightlifting with Dr. Doolittle, Pt. 2 August 29, 2018

Weightlifting as an adult presents a variety of challenges. The key challenge is time. Once that is addressed we have to decide on our goals.  How much time do you have when you do get to the gym and what do you want to do with IT??

There will be little reference to goals but focus on the general idea of moves to use to reach the plethora of goals available in the gym. Future posts will address some different goals.

The workout foundation I am suggesting is based on a 4 ( maybe 3) day a week visit to the gym. For the 4 day rotation: Days 1 – 3 do~workout A, Days 2 -4 do~workout B.

You will be focusing on different body-parts on the different pairs of days. Another thought- You can do a variety of abdominal/core exercise at every workout. Though a changing variety for 1/3 and 2/4 would be best.

This post is focused on the push exercises and push movements. The obvious king here is the PUSH UP. Simple to do anywhere and at any time.

The following list of PUSH moves is basic but comprehensive.

Information about the moves and variations can be found with a trainer or at bookstore or on the web. The same is available for specific workout plans.

 

Push ups :    Push Ups are performed in a prone position (faced own to ground) by raising and lowering the body using the arms. Hand position can vary but the basic is hands placed beside and slightly in front of the shoulder when face down.

Bench Press(chest press) :   Lie flat on your back on the bench with a barbell  grasped in both hands. Bring the bar to the chest and press it upward. Like many moves this can be varied with hand position or on an inclined bench to change to muscle interaction or with dumbbells or exercise bands..

Dips ( parallel bar dips) : Dips are usually performed on equipment designed for use in this movement. Grab the bars on both sides and lower your body until shoulders just above the bar/hands and return to the top. Can be performed between chairs or posts or with hands behind  your body on a bench.

Shoulder press :   Grab the barbell at shoulder height and width ( can be seated or standing) and press the bar overhead. It is the lowered to the starting position . Control must be maintained at all times.  This can be done with specialized equipment at the gym or dumbbells, kettlebells or bands.

Lateral chest raises(Flyes) :  This movement is performed on the back on a bench, starting weights extended above the chest, touching. The arms are lowered through an arc  to a spot slightly below the chest, with arm nearly parallel to the floor, and returning to the top starting position. Can be performed with a specialized machine, with cables or on an incline bench.

Lateral Raises (forward) :  This movement is usually done with dumbbells (but cables or bands can be used)  The movement starts with the arms straight, and the weight in the hands at the side of the body. The body is in a slight forward-leaning position with hips and knees bent a little. Arms are  slightly bent, and raised through an arc until even with the shoulders.  Can be performed laterally ( sideways) or forward for a varied impact.

Learn to do these exercises and the matching Pull moves and create a total body workout that will lead to general fitness or a competitive body building prep workout.

 

@martyrodddy