Conference back40::soapbox

    I generly do not lift weights. I spend 30 min on the stair master, 30
    minutes on the bike, 15 min on the rowing machine. I rarely start off
    doing the same thing twice. I will even alternate the actual rowing
    with the sit-row. 
    
    I have been to a specialist concerning my Epstein Barr and he thinks
    its from too much exersizing that I got sick in the first place. I
    still think its that little fat gene that is over riding everything I
    do.

    fyi... the average individual requires a minimum of 28 minutes of
    sustained (at an aerobic level) exercise to get any benefit.
    
    your aerobic level may vary...
    
    Chip

    
    
    
    i have also heard some blurb somewhere that one no longer HAS to
    exercise 'intensely' for 30 minutes at a time for a workout to
    work...that it is fine to work out for shorter amounts of time, dome
    more frequently...
    
    i realize this isn't sounding very coherant...i know what i am trying
    to say but it isn't coming out right...like instead of doing a 40
    minute aerobic exercise a day, try doing 10 minute 'mini' workouts, 4
    times a day...it might even fit better into ones schedule, as sometimes
    it is difficult to block out an hour for a workout, but most people can
    find 10 minutes to themselves off and on thruout the day...
    
    don't remember where i heard that, but i know i heard it from a couple
    of different sources as well...
    
    
    

    .78
    The only problem I have with mini-work-outs is time. It is easier for
    me to set aside an hour ever other day than 10 min here and there. My
    trainer says taht at least 20 min before the fat starts to burn.

    .77 i know that... besides customizing a program for "training"
        is not definitive. i could argue your details, e.g. 60-85%
        MHR will not improve your aerobic or anaerobic thresholds.
    
        I agree with you, i was trying to keep it fairly simple...
    
        Chip

    i think someone might've pointed out a flaw in the 10 min. workout
    theory... it takes a few minutes to get your heart rate up to a point
    where benefits are gotten. that leaves you with maybe a 4-6 minute
    workout. i'd really like to see the details of that study.
    
    of course, we can argue the ineffectiveness and potential digression
    of (almost immediately) bring your heart rate up...
    
    hey, this is fun!
    
    Chip

    
    
    if i can remember where i heard it (and from whom), i'll let you know
    chip...
    
    

    	re: 10-minute workout effectiveness
    
    	One factor that hasn't been mentioned here is that your heart
    	rate remains elevated for a period of time after you stop
    	working.
    
    	So while it's trus that a portion of the workout is lost due
    	to getting the heart rate elevated, the person who loses three
    	times that amount of time because he does three short workouts
    	also benefits from three times the post-workout heart rate
    	elevation.

    yes, your heart rate does remain elevated after exercise, but depending
    on your level of fitness, your recovery time will vary. if it remains
    at a level that is beneficial for any period of time after you
    terminate exercising you've got problems...
    
    Chip 

    When I was half way through my 30 minute step master my heart rate was
    at 178, I would go directly to the bike with no slow down and half way
    through that it was still 178.

    again, what's directly to the to the bike? again, an individual's
    physical condition(ing) plays heavily into that. 
    
    also, how long had you pegged the 178HR? another significant variable.
    
    my HR wil return to normal within a couple minutes. resting HR is in
    the mid-40's.
    
    Chip

    .111
    I`ve never pegged the 178 but thats what it is. I would like it down
    near 145-150.

My wife has recently become a -- devotee -- (in my step-son's and my parlance
'a freak') of Susan Powter. She read 'Stop the Insanity' in about a week and
came home with Susan's new cookbook last night. Just about every other word out
of her mouth now when referencing food is 'low fat'.

She recommends it highly.

P.S. She ripped me when I mentioned 'change in metabolism' last night, for yea,
Susan Sayeth that there be only Low-Fat Diet and Aerobic activity (becoming
'oxygen-focused' or something to that effect) which doth control Thy Weight.

Has your wife adopted a Powter hair style yet?

    simply put, the simple fact of the matter is most people can generally
    eat what they please (within reason) as long as there is a healthy
    lifestyle attached. counting calories or eliminating fat is simply
    not a healthy practice by itself.
    
    didn't SP just file for bankruptcy?
    
    Chip 

    re: .110 by MAIL2::CRANE
    
    178?  That's very high.... Unless you're aged 20 or under, probably
    too high.
    
    To get the highest rate you should go figure
    		
    	85% * (220 - your age)
    
    anything above this is not recommended for weight loss.
    (some would consider it dangerous, unless you're a conditioned athlete)
    
    a more realistic target number is
    
    	60% * (220 - age) 
    
    al
    

re:.117

No. Although when she was younger she had a short natural. She's got the long
braids now.

I'm also thankful she doesn't have too far to go to reach her 'target weight'.
;-)

Me on the other hand...well let's say a desk job and Digitals' 'privatization'
of the wellness center (after moving me to where one wasn't -- then building one
which went on the free market for twice what you'd pay a Dedham Racquetime which
HAS saunas fer chrissakes...) hasn't agreed with me.

I'm at the point where I'm ready to find time around midnight or so for a true
workout. I'm _not_ a morning person.

re:.120

> didn't SP just file for bankruptcy?

According to an interview I hoid yesterday, she's in court (insn't everybody?)
fighting a business partner or some such for a fairer percentage of the profits
her org. took in last year.

And _that_ _was__healthy_.

    178 isn't too high to "peg out at" = max HR... it very much depends
    what shape you're in. again, the formula is a guideline.
    
    at 43 my max HR is 198... if i trained using the guideline i'd be way
    off the scale as far as effectiveness of effort and benefit.
    
     Chip 

    
    reason I mentioned 178 being too high was that he was not successful
    loosing weight when working out.  It could be cause and effect.
    Also he mentioned 178 not as maximum, but the sustained rate during
    excercise.  While the formula is a generalization it is a good 
    guideline to begin with.  Anything above the anerobic threshold is
    not effective for loosing weight, particularly body fat.
     
     

    re:  a few back
    
    Normal resting HR (non-sleeping) is closer to 70 than the 40's (I
    believe the average heart rate is 72 or somesuch).  Not that the
    average HR applies to everyone, just that mid 40's seems closer to dead
    than the national average (though sleeping HR drops a bit from the average
    above).  8^)
    
    Mine averages 75...while at the dentist where it's taken with official
    type certified equipment.  8^)  (it goes down a bit after I leave for
    some reason  8^) )
    
    
    -steve

    resting HR at 40's is not dead or close to it. world class runners,
    swimmers and cyclists (many) have a resting heart  rate lower than
    that. it's very common among aerobically fit  individuals.
    let me define resting HR... it is the rate at which your heart
    is beating while asleep/upon  awakening (prior to even getting
    out of bed). it is not the rate when  awake and doing regular
    activity...
    
    regarding burning fat... if you exercise at your aerobic threshold
    (even with occasional ventures into the anaerobic world) for  the
    same  period of  time that you would at 80% of your max HR you'll still
    burn more fat. the ratio of effectivity is different. that's all.

    
    I started working out a couple of months ago at a local Health Club.
    It's done wonders for me physically, psychologically, and mentally.
    I do the Nordic Track for thirty minutes, then work out on the Bike
    for another five or ten minutes and then about 30 more minutes
    on the Nautilus (abdomen and chest). As soon as the weather breaks,
    one mile jog. My routine has helped me to deal with my stress level.
    
                                                                        
    And its working!!!!

    
    
    	I try to run everyday, but it usually ends up being 3-4 times a
    week due to different interruptions in my schedule. I'll run between 3
    and 6 miles (depending on how much time I have) at a time. My times in
    the few races I've run have been about 6:30's or so per mile....down
    from low 7's in my early days of running (I just started last year!). I
    can get under 6mins a mile if I really push (but that hurts too much!).
    :*) I also do situps, pushups, and stretches every night.
    
    	I'm no charles atlas (I'm skinny as a rail actually), but I'm in
    ok shape and feel good about myself. I smoked for 13 years, so I'm in
    better shape today than I ever have been. feels good.....
    
    jim

	Jim, I'll attest to the fact you are lookin good! :-)

    8-o

    
    
    yer lucky day, Jim........
    
    
    
    

    
    
    	GLENN! stop that! :*)
    
    
    

            <<< Note 326.28 by SUBPAC::SADIN "One if by LAN, two if by C"
    Jim,  how long ago did you quit smoking.  I quit about 15 months ago
    and the best I can do is in a 5k do about 8 min/mile.  I seem to have
    endurance (have run 3 half marathons) but just no speed.  Was thinking
    my lungs aren't cleared yet.
    al
    

    
    
    	I quit smoking almost 2yrs ago. It's taken a loooooong time for me
    to really clean the lungs out well, plus I had a gent who ran a few
    marathons as a running partner. He really pushed me to exceed what I
    thought were my limits. I think that helped ALOT....:)
    
    	jim

    
    by pushing, do you mean running lots of wind sprints or 100%
    effort type runs?  I've tended run slower and not challenge 
    myself that much, perhaps I should.  Even in races I tend to
    stay at a comfortable pace (sort of like fast jogging).
    
    thanks,
    
    al

    
    
>    by pushing, do you mean running lots of wind sprints or 100%
>    effort type runs?  
    
    	100% or at least 90% effort runs with a good sprint at the end (if
    you have anything left to give). I just pick a good fast pace that I
    think I can live with and go from there. You can't sprint a 6mile run
    (at least I can't), but if you can run a � marathon, you can probably
    push yourself pretty hard and get away with it. Just make sure you're
    good and stretched before trying it. slower running gives your muscles
    time to stretch and warm up whereas fast pace running will rip tight
    muscles.
    
    	just my $.02. Try the running_club notesfile for more
    advice....(I'll grab the exact address in a sec).
    
    
    jim

    
    
    	NAC::RUNNING_CLUB

    <---- you run with Sean or Brian???

| <<< Note 326.32 by SUBPAC::SADIN "One if by LAN, two if by C" >>>



| GLENN! stop that! :*)


	Yeah Richardson! Stop that! ALL OF YOU! 

    
    
    	re: .40
    
    	I used to run with Greg Myers when he was here (he has since left
    DEC for a new company).
    
    
    jim

    I had a long conversation with a very knowledgable trainor yesterday
    and he cleared up all of my issues in 15 minutes. I need to increase my
    level on the stair master to 12 instead of 8 because at 8 it is making
    my heart work harder. At that level my heart rate is 179 pm (way to
    high for my age). I didn`t even have to tell him how tire I was after a
    work out and how I had to have orange juice within 3 hours or I start
    with the sweats, nervousness, and over all anxiety attach. Unfortunitly
    he told me after my workout so now tomorrow I have something to try
    out. He also said as I get more acclimated to level 12 I should be able
    to drop it to 10, 8, and so one. Up untill yesterday he said the only
    thing I was burning was carbohydrates.  

    -1 not true... you were burning fat too. regardless of the level
       (easy through intensive) fat gets burned. glycogen is just
       the primary fuel source for higher levels of effort.
    
       Chip

    Perhaps I should have said not enough burning of the fat.

    re: <<< Note 326.43 by MAIL2::CRANE >>>
    
    Glad you got that sorted out.  Last year I was doing something
    very similar, (running higher that 80% max heart rate).  This year
    I've slowed down a bit and the fat is finally coming off.
    
    Recently I invested in a Polar heart monitor (about $120). It's the
    kind that wraps around your chest, and has a readout on a wrist
    device.  I've been using it as a "speedometer" for my body, and 
    have been very pleased by the results.  It's made me very conscious
    of warm up/ cool down periods as well. 
    
    regards,
    
    al
                                           

    Well, I went for my work out this morning and did what the Instructor
    suggested...and it worked. I was able to get and keep my heart rate at
    130 bpm on both the bike and stairmasted for a total of 35 minutes. I
    feel VERY good right now and I`m not tired from over working. I think
    this is what I was looking for.
    
    Thanks for all the input and response's. 

    i'm confused
    
    .43 - is 12 higher resistance than 8 ? if so, how come that makes your
    heart work less hard ?
    
    ric$puzzled

    re: <<< Note 326.47 by MAIL2::CRANE >>>
    
    Glad things worked out.  
    
    Something useful to try.  Vary the intensity of your aerobics
    (as measured by your heartrate) over the course of time. For
    example, 
    		65% max heart rate for 30 minutes one night
    		75% ""             for 20 minutes another night
    		80% ""             for 15 minutes another
                
    This will let you improve all around.  Generally(!) the higher
    percentage you'll improve aerobic capacity, the lower the percentage
    the greater the percentage of the calories burned are fat.
    Keep the body guessing.  Also keeps you from getting bored.
    
    I can highly reccomend the book Fit or Fat by Covert Bailey.
    It covers this information very well.
    
    al
                                                                  
    

    On the stairmaster at Bally's the higher the resistance 12 the easier
    it is on my (your) heart. The lower the number 8 (or less) the harder
    it is on the ole ticker.
    
    Hope thats clear for ya. I often get the bike and the stairmaster
    confused because its just the opposit on the bike, the lower the number
    the easier on the heart.

    I purchased a Cindy Crawford work out video.
    
    My right wrist is very fit indeed. ho!ho!
    

    ready for the wanking olympics, are you?

    
    
    	how would that be scored? distance???
    
    

Score = distance * volume

    speed. originality. And remember, neatness counts. ;-)

re: .56

Speed?  Does one lose points for finishing first?

    Glad to see we have the situation well in hand.
    
    Dan

    Isn't that Stroke-in-Tent ?

    Deb, don't "oh dear" SING something, quick :-)
    

    What a frightfully witty little song.

    
    
    
    				?

    
    Well, she TOLD me to sing.

    
    An impressive performance Mz. Deb. Bravo!
    
    Now, what was everyone else around you doing while you
    sang that?
    
    -b

Thank you, Mz. Debra!

	I heard this morning that eating carbos can cause you to gain more
weight. I also heard this morning that if someone was obese, lost weight, they
will need to work out more than before to keep it off.


Glen

    .68 true, but that isn't the whole story...
    
    there is something in carbos that stimulates the appetite. now, if
    you're on a high carbo - low/no exercise program (POP!) the weight
    shows up. 
    
    since carbos=gycogen is stored in the muscle and is the primary fuel
    source for (avg.) 2hrs worth of exercise, and that fuel source is not
    depleted regularly, (POP!) carbos=fat!
    
    it's a simple snapshot, but it's basically the limitation of a high
    carbo diet.
    
    Chip

    Karen... I said the same thing as I picked myself off the floor!

    
    I think mz_deb needs to get...
    
    
    
      into more plays....

    Potentially offensive song hidden behind formfeed.  If you have the
    potential to be offended, please do not read this song.  You have been
    warned.
    
         Isn't it awfully nice to have a penis,
         Isn't it frightfully good to have a dong?
         It's swell to have a stiffy,
         It's divine to own a dick,
         From the tiniest little tadger,
         To the world's biggest prick.
    
         So three cheers for your Willy or John Thomas,
         Hooray for your one-eyed trouser snake,
         Your piece of pork, your wife's best friend,
         Your Percy or your cock,
         You can wrap it up in ribbons,
         You can slip it in your sock,
         But don't take it out in public,
         Or they will stick you in the dock,
         And you won't come back.

    
    I got (er, received) a gentle scolding and hid it behind a formfeed 8^).
                        
    I can think of another Python song for an encore, but I'd probably get
    scolded for that one too 8^).

	What did she say??? It's gone now.....

| <<< Note 326.63 by POLAR::RICHARDSON "Alleged Degirdification" >>>

| What a frightfully witty little song.

	For some it's little, for some it's not. :-)

    >I got (er, received) a gentle scolding and hid it behind a formfeed 8^).
     
    Bah! To whomever it was that scolded Deb... work on that
    humor impairment, and leave nice ladies who enter songs
    about penises alone! In fact, next time I rent MP's "The
    Meaning Of Life", I'm going to be thinking of you while
    I watch the rest of the scene where the penis song
    appears.
    
    -b

Chin up, Debra.... and	
"Always Look on the Bright Side of Life" {whistling}

    	Cheer up, Brian.  You know what they say.
	Some things in life are bad,
	They can really make you mad.
	Other things just make you swear and curse.
	When you're chewing on life's gristle,
	Don't grumble, give a whistle!
	And this'll help things turn out for the best...
	And...
    
	...always look on the bright side of life!
    
	(whistle)
 
	Always look on the bright side of life...
	If life seems jolly rotten,
	There's something you've forgotten!
	And that's to laugh and smile and dance and sing,
 
	When you're feeling in the dumps,
	Don't be silly chumps,
	Just purse your lips and whistle -- that's the thing!
	And... always look on the bright side of life...
 
	(whistle)
    
	Come on!
 
	Always look on the bright side of life...
    
	(whistle)
 
	For life is quite absurd,
	And death's the final word.
	You must always face the curtain with a bow!
	Forget about your sin -- give the audience a grin,
	Enjoy it -- it's the last chance anyhow!
 
	So always look on the bright side of death!
	Just before you draw your terminal breath.
	Life's a piece of <r.o.>,
	When you look at it.
 
	Life's a laugh and death's a joke, it's true,
	You'll see it's all a show,
	Keep 'em laughing as you go.
	Just remember that the last laugh is on you!
 
	And always look on the bright side of life...
    
	(whistle)
    
	Always look on the bright side of life
    
	(whistle)
        

That was lovely.  {sniffle, tears welling up}

    Deb,
    
    Thanks, I needed that :-)  That's absolutely the funniest dirty
    ditty I've ever seen :-)  
    
    You've made my day!
    
    

                     ___   ~----._
            _______     ~~---.__  `-.
        --~~       ~~-----.__   `-.  \
        _,--------------._   ~---. \  `.
      '~  _,------------. ~~-     `.\  |
     _,--~      _____    `        _____|_
         _,---~~          -----         `-.            /##
      ,-~   __,---~~--.       `._____,',--.`.        ,'##/
    ,' _,--~  __,----.          `  () '' ()' :    _,-' `#'
     ,~   _,-'   ,' ,--          `---' \ `.__,)--'     ,'
       ,-'      -  (                                _,'
     .'   _-~ ,'    `--                          ,-'
    /  ,-'  ,'  __                        ___,--'    _______________
     ,'  ,'~ ,-~     /            ___.ooo88o  |    ,'               `.
    /  ,' ,-'    /               ' 8888888888,'   _|                 |
      /  /    /                 '  `888888888.`.  \    DEB-RAAA!!!!  |
     /  /  /      /            '    `888888888 |   |                 |
       '      /     /         '       `888888','   `._______________,'
         /                   '           ~~~,'
        /   /  /            '            ,-'
         /           /                 ,'         

    RE:  .62  
    
    {thund'rous applause} Encore! Encore! {standing now} {whistle whistle}
    Encore!
    
    Made my whole WEEEEK!
    
    /Intern
    
    

    
    Oh dear, I've been Spiney-Norman'd!

        Now, Debra, if you dare - the opening song from MP-LATHB ...
        
        ;*)
        
        &y

    
    "Oh we're both doing fine when we're doing 69..."
    
    69 push ups that is, after all, this is the working out topic! :-)
    
    -b
    

	Mz Debra has obviously found the Monty Python web server.

    
    Actually, I don't think she has, but would welcome a pointer 8^).

    Oh Yah, like you're surfable.  Are ya???
    

    
    Covert tried to order pizza from my house on Friday night.  I think I
    am 8^).

    Waal li'l lady, it's kinda like virginity.  You'd KNOW it if you had.
    

    Now he's got my attention.
    

    
    Just gimme the effing pointer, buddy 8^).

    Pointer waheeey sounds a bit rude... it sounds a bit like........bum!

    Deb..... Stop effing every effing fing you eff at!
    :*)

    
    Some words just say what you wanna say.

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13 matches were found containing all of the substrings (<b>monty</b>, <b>python</b>).<p>
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<a href="http://akebono.stanford.edu/yahoo/Entertainment/Movies_and_Films/Titles/Monty_Python/">Entertainment:Movies and Films:Titles:<b>Monty</b> <b>Python</b></a> - Various sketches, some pictures, and many many sounds bits
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Copyright � 1995 David Filo and Jerry Yang

    
    Well, I think I'll just go to bed now 8^/.

    {sniff}

    Mind you don't go effing with the battery, you keep on wiv that you'll
    go blind.  Oh I fergot, you already DID go blind, you tole us so.
    

To use that thing Dan posted first type EXTRACT/NOHEADER MONTY_PYTHON.HTML

Then (from a character cell terminal), type LYNX MONTY_PYTHON.HTML
Move the cursor around with the up and down arrow, and then use the
right arrow to follow a link and the left arrow to go back where you
came from.

Or (from MOSAIC or NETSCAPE on a graphics terminal), open file MONTY_PYTHON.HTML
Point and click with the mouse or trackball.

LYNX (or at least my version thereof) doesn't understand "base", so the
search-related links at the top won't work unless you edit the file to
move the base directory into those links.

/john

    ahhhhhhh too much..... eerrrrrrrrerrrr overload
    
    BOOM

    
    Thank you, John.
    

    Hey you, go back to sleep!!!
    
    (Wot ::COVERT said sounded like it'd work.  If it doesn't, it's just
    pinin' for the fjords)
    

    .52
    
    i think Elle MacPherson's is better
    
    ric
    8^)

    Now how can you POSSIBLY even think that, much less know it, unless
    you've seen ::COOKS's wrist?????  Faulty logic alert.  Hermph.
    

    
    It worked!

    Didn't work for me.
    
    %DCL-W-IVVERB, unrecognized command verb - check validity and spelling
     \LYNX\
    

	Glenn, you're from Canada, you have to replace LYNX with ESCORT. :-)

    .108
    
    i will quite happily go out on a limb here and say i think Elle
    MacPherson's wrist is nicer than ::COOK's, sight unseen
    
    ric

    
    
    	re: .110
    
    	would you like the program?
    
    jim

    
    after taking the last 2 months off I've begun my weight training again.
    I started this week with pecs & bi's this morning and I'm already in
    excruciating _pain_. I love it :^) tomorrow will be shoulders, traps &
    legs. Back and tri's the next day. I like to go 3 days on 1 off. On my
    off day I usually run or bike for cardiovascular. I've also changed my
    diet to high carbs and protein and keeping my sodiom intake very low. 
    I would like to be back to the weights I was using over the winter
    within 3-4 weeks. BTW. I am a certified fitness instructer thru A.C.E.
    so if any of you have questions don't hesitate to ask. 
    
    Pat
    
    

re: Working Out

If the weather is good tomorrow, I intend to work out in the yard.

    
    me too then some golf, then a party  :^)
    
    

 Let's see..what's the date..6th..almost time for my monthly ride on my
 lifecycle..


 Jim who really should exercise more.

    oh, you mean hauling my butt outta bed in the morning doesn't count?

    
    
    	<nailing fingers to desk>
    
    

    <raised eyebrows>
    

    
    	<grin>
    

    <sigh of relief>

    
    
    <poke>
    
    

    {OH GAWD, YES, DON'T STOP}
    
    {ah,me,oh,my}
    

    He meant FUN.
    
    Dincha Jim.
    

    damn the luck.

    
    re: .125
    
    	certainly not. :)
    
    re: .126
    
    	meet me under the <ff>
    
    
    
    
    	<poke - poke - poke>
    
    ;*)

    Iz it hot in here?
    

    Not anymore :-)

    Get a ROOM!! :-)
    

    Rooms are good for warm moist rogerings.

    
    	Good to see you Glenn. :)

    Me Jane...Big tree....

    
    I leave this place for just a few days and look at all the fun I miss