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Running, Racing, Fitness and Health in the USA

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

 

BROKEN HEART FITNESS – Fitness Group for Cardiac and Heart Patients  June 15, 2017

Broken Heart was the first name that came to mind. It doesn’t say the heart is done, just that it is broken in some way and can be improved or maintained. 

A fitness club or workout group that is focused  on cardiac issues relating to diet and exercise is an obvious group and many fitness clubs and groups address cardiac wellness and health in general . A group of this nature would focus specifically improving and / or maintaining the heart health , especially after a diagnosis of heart failure or heart disease.

Organizing, leading or supporting a helpful group provides the volunteers (some that are experts – interested patients or family members ) the opportunity to give back while also improving personal cardiac health and strength as needed. Service in the support of others is what we are here for.

God designed us to give or lend strength to others and those in need. It is one of the ways we fulfill His great Commandment : love other people as much as we love ourselves .  Heart Patients, heart experts and other interested persons can assist a group in organizing and succeeding.

The club/ group is being formed with the goals of :

  1. Assist all members in achieving fitness goals
  2. Promote best total health for all members
  3. Provide diet and food guidance and support
  4. Support lifestyle changes necessary for recovery and strength

If interested please follow up with comments and we will reply via email. 
@martyroddy

 

Breakfast Casserole- Leftovers Tomorow or for Lunch-Oatmeal(starch) and fruit June 12, 2017

I,have started with a specific diet with guidance from the,books and recipes of John ( and Mary)  McDougall. Dr.McDougall is a proponent of a starch centered plant- based diet. As a physician he has seen many patients benefit from this diet and do so for a long time.  It is a much easier lifestyle to adhere to since it is very satisfying with volume of healthful nutritious food. The starches as a foundation provide that satiety as well as fiber and nutrients. 

Potatoes and sweet potatoes plus winter squash , whole grains and legumes fill us up AND release nutrient rich energy.

What to eat in the morning? ( or save for lunch!!!)
        OATMEAL

Baked Oatmeal Casserole

Prep: 15 min. Cook: 10 min.                Serves:4-6

This is a great recipe to make the night before, then just heat in the oven for a rich and hearty breakfast. 

Ingredients: 

1 cup oatmeal

1 cup rice milk or non-dairy milk

1  cup water

2 Tbsp maple syrup or agave

1/4 cup walnuts, chopped

1/4 cup dried cranberries, currants, or chopped dried apricots

1/2 box oil-free, whole-grain cereal, crushed

sauce-

3 bananas

1cup crushed pineapple

1tsp cinnamon

1/2 cup orange juice or apple juice

1/2 cup blueberries

DIRECTIONS:

Combine all the oatmeal ingredients in a sauce pot and simmer, on low heat, until done, about 6 minutes. Pour into a casserole dish and top with the crushed cereal. Cover and refrigerate until morning.
Preheat oven to 350 degrees. Bake at 350 degrees for 15 minutes, until the cereal is just starting to turn brown. While the casserole is baking, make the sauce. Combine all sauce ingredients in a blender and process until smooth. Serve the sauce over the hot oatmeal casserole (the sauce may be heated if you prefer).
@martyroddy

 

What  a Heart Failure ? May 26, 2017

Now that I am dealing with, treating this diagnosis and was surprised by it when I went to the hospital in March. Initially I was relieved to hear a diagnosis and a couple of doctors and nurses tell me that it can be overcome.   

They gave me that hope without any deep information nor explanations. Eventually a few folks from Social work, social service offices brought information about Heart Failure. It include a cursory description of what it was and a little bit how it gets started. The information also had suggestions for living with it and treating it.

  • Heart failure is a chronic, progressive condition in which the heart muscle is unable to pump enough blood  to meet the body’s needs for blood and oxygen.      
  • the heart can’t keep up with its workload.      
  • The heart is a muscle that pumps blood to the other organs of the body, but “Heart Failure” doesn’t mean the heart has stopped working. It means it can’t pump properly

Certain behaviors can lead to heart failure:

  • Eating foods that are high in salt, fat, and cholesterol 
  •  getting enough physical activity. 
  • Being overweight

I found a few videos with some basic info.

– this first one was interesting as I started my journey with symptoms of bronchitis and ended up in the Emergency room. Unable to breathe with A FIB AND heart failure.

-The following has a few useful tips for dealing with and living with heart failure.

@martyroddy

 

Walking and Playing with Camera April 19, 2017

This might be good or might get irritating…let’s try to make it useful and helpful….

Maybe get a better camera…..​


 Idea during yesterdays walk….will also be useful to note my level of ” breathing” or struggling….
@martyroddy

 

Start “Rolling”soon as injuries have heals but Illness snuck in. January 27, 2017

A little,while ago I was finishing the rehab and muscle rebuild in the current bad knee and was ready to get started with the return to the road.    BUT ………

That little chest cold started grabbing my breath and grew like a gathering storm. Small sputtering hacks  became loud, long growling rumbles . Easy walk from door to car took all of the breath I had.

Visit to doctor id’d a bad cold and recommended / prescribed meds and diet.

That did not help much and the cough/ lungs got heavier and another trip “gave” me bronchitis and different treatment . It started to work for the lungs but bronchitis is a tough bugger.

I then developed a painful rash on my lower legs and some of th mds for my lungs were useful and soaking and other topical treatments have been helpful. I plan to be healthy and ready to roll in a short time and need to decide what to do.

1. It will all be easy and be ALL WALKING for a few weeks at minimum.

2. It will include some muscle building , but only body weight exercises.

3. Focus on necessary weight loss will dictate when any extended running can begin.

4. Will investigate local gyms for best one to supportfitness and weight goals.

5. ULTIMATELY-Strive to have fun…so I do this forever.

I found this article / pin about returning after injury.   Some good information and guidance.


This is a simple chart for how it might be done. Starting from nothing and running in a reasonable time.

@martyroddy

 

Summer Running-Race Prep..How is Your Body? September 5, 2016

Filed under: Cross Training,diet,fitness,massage,Recovery,Uncategorized — bigfootmarty @ 4:54 pm
Tags: , , , , ,

In many parts of the #USA the local race scene is put on hold until the Fall. But training continues and runners all over prepare for Fall/Winter races during the summer months.

If you have maintained proper hydration and used  sensible plan your training should going well and you might be ready for the fall race season . If you have trained reasonably then you should be in good condition, but so few people actually train properly for their lifestyle and physical specifics and lots of people join the walking[or running] wounded.

If you re among the many walking wounded there are some things you can do to get over it and continue to run. See your doctor as need d and do what they suggest but some of these can be used to healthy exercise and running program.

ICE packs -Great info on custom made ice packs to fit you and your injuries.

-have pain in both knees and a shin, 3 ice packs will get ex0pensive- Make 3 for ~$5-6

Make Your Own Shapeable Ice Pack