Why everyone should EXERCISE! *part1*

[WicKeD_WaYz]

I really was not making any kind of specific routine or program for anyone since due to legal and ethical values it would not be prudent. Most of those bodybuilding forums are extremely dangerous places. You're lucky if one person is certified and has any background in Exercise Physiology, Biomechanics, Health Education etc.

I don't even waste my time with them since I cannot read them for more than 3 minutes without going insane at the incorrect information I see on them.

Its like any forum, you have your share of idiots. Some guys over there know whats up though. The roid boards are where you run into complete wierdos.

[trevorjk]

got a question for you mango.

id consider my self fairly active as i usually break a very slight sweat daily, i wouldnt consider it a work out though. but the thing is, my diet is well... crap. between premade foods fast food and the garbage i eat i know im not getting the essenstial vitamins that are needed. and i do eat fruits and veggies, its just sometimes its kind of out of the question. anyways i was looking at a vitamin i could take daily to better improve the balance in the nutrients that i take in.

so would you suggest a daily vitamin? if so wich one would you suggest for a fairly active 6" 170lbs male?

[Mango]

got a question for you mango.

anyways i was looking at a vitamin i could take daily to better improve the balance in the nutrients that i take in.

so would you suggest a daily vitamin? if so wich one would you suggest for a fairly active 6" 170lbs male?

I'd first like to say that the 6 major TYPES of nutrients are:

Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water (H20)

Vitamins themselves do not provide energy, they aid in the building of bones, contraction of muscles, intracelluar reactions and hundreds of other functions!

That being said, my favorite multivitamin is the Members Mark Advanced Multi Vitamin from Sams Club. Walmart may carry it as well. It's about $10 a bottle and has every major vitamin and mineral that a person would need. Remember, a vitamin PILL that you buy is a supplement. The Vitamins listed above are what we would idealy get from our diet.

I used to spend tons on the GNC Mega Men vitamins for no good reason. GNC makes some great stuff, it is however expensive.

[tony3]

Trevor, still mango's opinion is probably better then mine. My bio teacher who is a doctor(MD/phd in biology)told us vitamin supplements still aren't as good as the actual thing. The only time they are very good to be used at when you are sick or have bad health(old age). That is what I have been told.

[Mango]

Trevor, still mango's opinion is probably better then mine. My bio teacher who is a doctor(MD/phd in biology)told us vitamin supplements still aren't as good as the actual thing. The only time they are very good to be used at when you are sick or have bad health(old age). That is what I have been told.

I was slightly brushing on this point in my answer. NOTHING is as good as getting vitamins and minerals from the food we eat. There are many reasons for this and if you study the digestive system at all it makes perfect sense why. Our Intenstines are so long because they provide immense surface area for nutrients to be absorbed. The vitamins and minerals in the food we eat are BEST absorbed when given they are gathered from the food and certain parts of the intestine absorb certain vitamins and minerals. It all dosent dump into one place nor is it absorbed by the stomach. Only one thing is absorbed directly into the bloodstream through the stomach: Alcohol.



Still, your body does manage to utilize multi-vitamins but research has yet to show just HOW effective.

[SoccerPaintball3]

exercising is so overated, it is much easier to sit around and eat and play backman.

[FutureMagOwner]

figure you could probably help me with what i should do now

just about exactly a year ago i started my weight loss program, 3 months later i lost 40 pounds and went from 225 to 185 and im said to be something like 6'1 6'2 ish. what i did was i excercised about 5 times a week for a 30-45 minutes and i took breaks on the weekends pretty much except for weight lifting (we did it in gym class so i would do that on the weekends, and then when that ended i kept it up for a little while) then during the summer i got lazy because school tends to give me any form of structure during the day, and towards mid summer i started doing pushups, dips, crunches, etc and i was definantly improving on that (went from being able to do sets of 10 pushups to sets of 40, and probably could do 75 at once at the time)

now its a year later and im 200 pounds now and just last night i could only do 20 pushups, so im looking for new motivation to get started again, but this time im looking primarily to lose weight because even at 185 i still had teh man boobehs and a bit of a gut, and im hoping to get rid of both, and at the same time do a light weight lifting program to fill in the gaps a bit, then jack up the weights maybe later to build some muscles since i dont wanna be some scrawny tall kid lol.

so i was wondering what you think would be a good amount of cardio to do, and how i should do it (like moderate difficulty for an hour maybe even an hour and a half or harder stuff for like a 1/2 hour 45 minutes) and which machine do you recommend i use (we have a rower machine, eliptical, and a bike thinger)


EDIT: also what kinda food should i cut back on mainly other than candy crap and what should i eat more of, like should i cut back on bread crap and eat more chicken/fish (i hate fish and i live in rhode island lol) or cut back on meat or maybe both? ive recently gotten into eating more fruit like apples and grapes, and i could go for an orange or a banana right about now lol

[SAW]

exercising is so overated, it is much easier to sit around and eat and play backman.

But just tossing 9 pods isn't any fun.
Mango, just out of curiosity, what type of education did you undergo in HS/College?

[gibby]

Staying fit or active isn't something you really plan on doing daily. It's a lifestyle you choose for yourself. It's tough for lazy people to get motivated to do something physical because that's not their lifestyle. But they'll need to want to change before anything else.

If you're not into weight training, find something physical you think you can get into. I know I let myself go about a year ago. Granted, I wouldn't have considered myself obese but I peaked at the 165 lbs range and I'm 5'7". I'm the kind of guy who had a hard time gaining weight and weighing more than 145 lbs not too long ago. I also gained about 2-3 pant sizes too and I found most of my pants not fitting me anymore! LOL!!

I used to lift weights but now, I'm more into riding my bike every other day for about 2 hours each session. I definitely feel much better and I can finally fit into my pants again! Hehe!

Like I said, it's a lifestyle and you'll have to want to do it. Otherwise, if you do it because you "have to" do it, then you won't last long because it'll become more like a chore that you don't want to do.

High blood pressure runs in my family, along with diabetes. What scares me the most is the average age of men who suffer through some form of heart disease...I believe last I read, it was around 32? 33? That's pretty young if you ask me. I definitely don't want to go through that.

[Caffiend]

This sets you up to be a PRIME candidate for an abnormal bone growth disease known as Osgood Schlatters Disease.

I had that in HS, my god did it suck!

First some fam history, heart attacks on my dad's side, high BP on my mom's side. Now for a real quick question (I hope). I found my target heart rate (117-146.25) When I run I use the eliptical machines because it's very low impact on my knees and my average heart rate is about 153 and it maxed out today at 163. Should I lower the resistance to bring my heart rate down? Or do those few extra beats per minute not matter? I run 2-3 times a week, 30 minutes of actual running, with a 5 minute walk around the track for both warmup and cool down.

THANKS!

[MantisMag]

yes if you're above your target heart rate either slow down or lower the resistance. did you even need to ask?

[Caffiend]

well, it's where my pace felt comfortable. If I slowed down it felt too slow, if I lowered the resistance, it felt...well funny I guess. Kind of like I was running downhill. I was just wondering if a few BPM higher than the cardio range was really bad or not.

[Mango]

But just tossing 9 pods isn't any fun.
Mango, just out of curiosity, what type of education did you undergo in HS/College?

In High School I was rarely ever physically active and couldn't care less about anything health related. My only activity was paintball and walking to vending machines. In college, thanks to the help of MantisMag, I discovered the Fitness Center and that has changed my life forever. I lost over 100lbs my first year of college, and about 10 inches off my waistline. I began to study the science behind weight loss, obesity, anatomy & physiology, biomechanics, etc. I did this on my own time for fun. I then changed my major from Computer Science to Health & Excercise Science: Health & Physical Education specialization. I will be graduating in May. I also, for my own benefit, have taken many extra classes in Exercise Physiology and Biomechanics to expand my knowledge and possibilities in graduate school.

I have also taken the ACE certification (American Council on Exercise) and am awating my certification slip in the mail. This is for Personal Training and it encompasses program design, nutrition, special populations, etc. I will also be Physical Best certified next month at a 3 day training course/conference I am attending.

My background is very much science and research based but it is also focused on Education. Plus, I know from personal experience, the psychological components involved in behavioral and lifestyle changes needed to change or improve ones quality of life.

I have made all aspects of Health, Physical Education, Exercise Physiology and Kinesiology my life basically. I have done so because I enjoy it and it is the science of LIFE and LIVING!

I hope this answers some questions.

[Mango]

Staying fit or active isn't something you really plan on doing daily. It's a lifestyle you choose for yourself.

You are absolutly right! Everyone who chooses to change thier life, to take those first steps into improving thier health and wellness, goes through a series of changes. It's called the Stages of Change Model technically.

It's completely normal to move up and down this series of "steps." This link provides some decent explaination about the stages of change.

http://www.med.usf.edu/~kmbrown/Stages_of_Change_Overview.htm

[Alpha]

This thread actually kinda inspired me a bit to start working out again. And my mom just bought a treadmill, So I'm going to run a few miles a day.

I'm gonna be ripped again yay