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Elliptical Machine- Low Impact Heart Training Machine June 30, 2017

I recently tried to use the elliptical trainers at the gym[ @Snapfitness ] and was pleasantly surprised that i could use these machines. Over the years I have tried different elliptical trainers at different gyms BUT they were all too small.

Small is a function of the rage of motion or stroke length for each leg/foot movement as well s the arm motion.  Using these “too small” machines created discomfort and cramps in short order. Now I tried the machines at my new gym and loved the motion. So I took the machine “for a spin”  and enjoyed the workout. Heck “enjoyed” might seem like  funny word for the sweaty, discomfort I found my self in after 10 minutes. It was a joyful discomfort and i looked forward to future workouts.

I went back to the gym the next day and did it again  This time I planned for a 10 minute workout and when I recovered, I did it again for 5 minutes.  This was a good workout and i look forward to doing it regularly , now that I can.

This will be great for my body and heart as it cranks the blood through me and burns the fat and gristle from me. All of this with minimal stress and threat to my questionable knees. I will also walk outside and on the treadmill until I reach a target weight..at which time I will start running and a run-walk program.

I have attached a basic elliptical use video and fun workout video. I like workouts with a structure, especially that can require a little bit of concentration during the workout- helps pass the time.

I am down almost 140 pounds…..Now with this new calorie eating tool…. bring on bikini season.

 

 

 

@martyroddy

 

Change Begins with Choice (thanks J.Rohn) June 20, 2017

“Motivation is what gets you started. Habit is what keeps you going”    -Jim Rohn

I read an article by Jim Rohn about making changes and how to go about it, even when it is difficult. The fact that it is easy to ignore  and take the easy path so it is true that we must make the decision, the choice first…..

In  recent medical WAKEUP I found I had developed heart failure and Atrial Fibrillation (A Fib) . The initial treatment focused on losing, flushing fluid from the body…a secondary benefit of that was a loss of weight. This benefit showed itself when I began exercising and walking. A drop of 50 then 70 and now over 100 pounds has reduced the strain on my body, knees and legs allowing me to workout more frequently.

The cardio workouts are strengthening my heart and lungs and the weightlifting is strengthening the body and spirit…I love walking and running BUT pushing weights is a BLAST.  As I lost a lot of fluid weight and it is still gone- now I workout and lose the Fat and Gristle and continue to drop the weight, move towards a target body-weight and body shape for my 80 inch body .  Time to decide on where to settle but for now somewhere in the 245-250 lb neighborhood is the target.

Looking at the article by Mr.Rohn- I need to make the decision everyday to workout and eat properly. This will help develop the HABIT to allow for success in the process and later maintaining the target fitness level.

Will use this and other Rohn ideas and writings for setting and achieving goals and success.

 

http://www.success.com/article/rohn-change-begins-with-choice?utm_source=Maropost&utm_campaign=5%20Money%20Principles%20You%20Need%20to%20Know&utm_term=Jim%20Rohn&utm_medium=Email&mpweb=574-3714673-742241295

 
@martyroddy
 

MAGNESIUM Poor ? , Eat Up for Your Heart and Body June 5, 2017

I recently wrote about potassium and what to eat to increase and/or maintain necessary levels in the body . Magnesium is a mineral that is also extremely important for physical health and vitality and especially for heart health.

Magnesium is in demand for enzyme function throughout the  body- at least 300 enzymes utilize Mg to function properly. There are hundreds ( thousands) of proteins that need Mg for proper binding function.

The heart uses more magnesium than all other organs and the maintenance of proper serum Mg levels limits promotes vigorous heart health and reduces high blood pressure, prevents arrhythmia ,cardiovascular disease and even sudden cardiac death.

Many people are deficient in magnesium ( 50-80%) and are at risk for diseases and symptoms related to magnesium deficiency.  
FOODS FOR MAGNESIUM:

  • Dark leafy greens – spinach,chard, kale, mustard…
  • Nuts and seeds- almonds, walnuts, macadamias,pumpkin, sunflower, sesame
  • Bananas
  • Coffee- black 
  • Cacao and Dark chocolate
  • Beans/ Legumes- black beans, kidneys, pintos….
  • Whole grains
  • Figs
  • Potatoes 
  • Brassicas – broccoli, Brussels sprouts, cabbage, kale
  • Mackerel 

Here is some video information on Magnesium and the heart:


@martyroddy

 

WAKE UP CALL -Let the Journey Begin March 30, 2017

Filed under: diet,Emergency,fitness,Health,Hiking,Recovery,Results,Safety,Walking — bigfootmarty @ 5:05 pm
Tags: , , , ,

While struggling with a cooled and thin bronchitis this winter I was eagerly looking forward to putting my sneakers on and getting out on the road. I had recently strengthened my knee and was able to get going as soon as I COULD. 

BUT things went awry as th cold and bronchitis seemed to let up but my breathing never returned. In fact, it got worse and I could not grab a breath after 10 or a dozen steps. So I finally bit the bullet and went to the hospital emergency room.  Thank Goodness I went to the ER that day. I may not have been at deaths door , I am now in a much better health position with hope and possibility.

The date was March 7,2017 at approximately 10 am, I entered the University of Virginia ER. In the next hour I gave blood was plugged into machines and had exrays of my chest. My ch st/ heart was soon examined with sonogram and I was disappointed diagnosed in heart failure and Atrial fibrillation. This was due to extreme fluid build-up…..and I was PUFFY, like a big S’More. 

An IV was started and diuretics were administered and I started producing fluid (urine) boisterously and I soon had lost 12 pounds ( 32hours) . Shortly I started feeling better and then my breathing improved. It was not good nor was I healed but WOW did I feel better. 

The diagnosis of heart failure was shocking but possibly motivating. As long as no damage is found I/ we can overcome this and build back to a healthy and strong heart and exercise into a long active life.

When I got out of the hospital I spent a few days resting and then got back into life in a reasonable way and have even started working out. I have completed several fun walks to  get the foundation set for future walking and running. As a lifelong competitive athlete and multiple marathon runner it might be tempting to push my workouts BUT so far I,have taken it easy and happily completed 1/4 mile walks with some hills for strength . 

REPORTS—–

A. Lungs feel strong and seem to be functioning properly

B. Heart beating easily

C. Legs getting stronger after extended period with limited exercise

D. Leg exercises are feeling good and will be upgraded/ increased

E. Abs exercise feels good to date.

Finally continued use of diuretics to reduce/ remove fluid have resulted in a ” weight loss” of approximately 80 pounds to date .  The time to lose real weight( body fat ) is now as I have set a goal that should work nicely for long term healthful life.

As they say, A JOURNEY OF A THOUSAND MILES STARTS WITH A SINGLE STEP….. I hVe taken the steps…..now some more….

@martyroddy

 

My Knees …Hey they feel Better April 12, 2015

As a football player…in my questionable youth… I did some damage to my knees { shoulder, head, ankle, elbow….} but I have been fortunate to keep them useful and supple by remaining active for the 30 years since I last strapped on knee braces and gold helmet.

I am constantly asked , “you run?” Then invariably the next question is isn’t it bad for the knees?    I ALWAYS chuckle and then tell them of my pre-running knee history but I quickly follow that running for fun and fitness from the time I finished playing football has kept my knees in useful condition.

A recent conversation with a friend led to this posting and hopefully will help her and maybe some others.

One thing I learned ass that injured body parts need to be used as soon as possible, even if in a light REHAB mode.  I found that keeping the knees supple was a matter of :

A. Smart exercise – regular but easy walking and running ( I have run many races ,including marathons BUT I do it easily and have fun) almost all NO 99.9% of running injuries are caused by running and training at limits without proper rest, recovery and balance.

Many people talk of overtraining but I see much more UNDER-RESTING.

More on this later….

Some other info to share.

The following is a few exercise s that are helpful for a many people. They are especially helpful if you are active or wish to be active again.

http://kneestrengtheningexercise.com/knee-pain-relief-exercises/

** A specific and useful exercise for knee pain and stability. It has the added benefit of increasing positive between hips,low back and knees. This all important triad can lead to long term comfort.

http://www.prevention.com/video/penguin-walk-knee-pain?cid=socFit_20140705_27208296

https://twitter.com/martyroddy

 

Cross Training for Total Fitness and Safe Running March 17, 2014

I spent the weekend working in the garden- the biggest job was moving fresh sandy soil from the stream bed to loosen heavy clay soil . Each wheel barrow load weighed ~200 pounds and the grass path and hill to traverse was “fun”. The final 15 yards were especially fun as they were criss-crossed with mole tunnels and rolling over those was challenging.

We also did some other soil building efforts as we collected several yards of leaf mold and natural compost from the forest floor. It was beautiful material and the garden will be HAPPY.

But at the end of the day the basic sets of non-running exercises I practice have set me up for comfort when i run and when I work like a crazy man in the garden.

*Bodyweight exercise you can do almost anywhere- without a gym and a lot of gear.

http://www.marksdailyapple.com/are-bodyweight-exercises-alone-enough/#axzz2vmto91Z7

** Bodyweight exercises for fun and fitness.

http://ashotofadrenaline.net/body-weight-exercises/

*** Some core basics and stability issues. Build and maintain stable and supple core for comfort int he runs and balance to prevent injuries.

http://kayciesantics.blogspot.com/2012/03/300-ultimate-ab-and-core-challenge_22.html

 

4 years since Last Marathon but another leg surgery since ….last race. February 23, 2014

I started running ( for fun and fitness) after many years of using it for football and basketball stamina building. During that time I endured several leg injuries and 8 leg surgeries (7 knee and one foot/ankle) and knew that reasonable exercise and running would be helpful in maintaining leg mobility and ultimately the legs I was born with.

I know of several 40-50 something former footballers with knee or hip replacements and i fully intend to keep what I have. I don’ta have all of the original equipment but I don’t want any more.

Image

Broken Fibula-Nov.2012 – plate and screws installed

I did have a small mishap with my leg and had it rebuilt/repaired at the end of 2011.   Feels pretty good   chines buffet afterwards.

Image

New hardware in ONE leg- will it throw me off balance?

Comfy with 5-7 miles now so I may target a 24 week safe prep plan.

Week one 4 days with long run of 5-6

Week 3 – 4 days w/ long run of 6-7

Week 5 Long run= 7-8,   Week 7 = 7-9, Week 9 = 7-9 again for safe keeping

Week 11 10-11,   Week 13 = 12 , Week 15 = 13-14 , Week 17 = 13-14 for Safekeeping again.

Week 19 = 15-16,  Week 21 = 18-19  , Week 23 = 18-19 and settle in for easy attempt at the race

During this program Even Weeks (2-4-6…)will be 4 days and weekend long run will be 6 until week 12  and 8 miles for week 12 until 20.

Following the Jeff Galloway plan of Running/Walking