Ask The Kat (Health and Fitness Edition)

[Shinzuu Katame: Her Tolfy]

Ok, so to avoid going too far off topic elsewhere, I've decided to make this new thread.

I have spent a number of years as a medical major. I am a certified EMS/Paramedic. I have been in the military for 5 years and I am a complete health nut. Billy Blank can take a backseat in this thread.

Here is the place where you can ask me any questions that you have on health and/or fitness. I am very experienced in both fields and I wish to convey my knowledge to those who would want to seek it or are just plain curious. So ask away.



Note: Please be aware that anything said in this thread is NOT a substitute for advice from your own personal doctor regarding any health concerns.

[Gabag]

What is your main workout routine/training regime?

[Shinzuu Katame: Her Tolfy]

What is your main workout routine/training regime?

Well, it varies per season, but here's pretty much how it goes.

Summer: 4-mile runs, leg weight lifting (If weather sucks. Mainly using ankle weights with various lifts), 100 push-ups, 100 dips, 200 sit-ups and 100 obliques.

Fall: 3-mile run, leg weight lifting (If weather sucks), 150 push-ups, 150 dips, 200 sit-ups and 100 obliques.

Winter: Leg weight lifting, 100 leg-levers, 200 push-ups, 200 dips, 300 sit-ups and 200 obliques.

Spring: leg weight lifting, 400 donkey kicks, 100 let-levers, 150 sit-ups, 150 obliques, 150 push-ups and 200 dips.

All-Year-Round: 1-hour of weight training and 2 hours of martial arts practice (1 different style a day, unless I'm going to Intl Expo or a Tournament).

My days start at 7am EST, so.... yea. Even on busy work days, I can do my work-outs. Now for a brief description.

Weight training: Basically weight lifting to cover all muscles of my body, from head to toe.

Martial Arts Training: Don't wanna get rusty, and also a good full-body workout, but also focuses on all different muscle usage and flexibility.

Push-ups: Builds, fortifies and tones the Chest Muscles and Biceps.

Dips: Builds, fortifies and tones the Triceps

Sit-Ups: When done properly, will fortify your ab muscles. (Note: Always have your abs flexed and tensioned during sit-ups and do your best not to rest.)

Obliques: God's alternative solution for keeping those love handles down and out. Also covers the rest of your abs Sit-ups can't get to. Strictly for toning and minor ab building.

Leg-Levers: One of the more powerful Ab workouts that also improve Balance and Back Muscles. A more powerful version of the V-Sit-Up, this workout builds, fortifies and tones the Abs, Lower Back, Upper Back and Legs. (When done properly, it is a major body burner. Best done either as the first exercise or last one of the day.)



WARNING: Always do stretches before exercising. And also, stay hydrated and drink enough water (Not too much or too little) during your exercising.

For 1-3 hours: 1/2-3/4 of a liter of water is best.
For 4 or more hours: Start at 1 Liter for 4 hours and then 1 addition Liter per 2 hours. (Basically on your day off or your work-out spree)

Also, if you are not used to exercising a lot, you will have to start your numbers small and progress either weekly or monthly, depending on what shape you're in, and how you progress.

NEVER overwork yourself. If your muscles are at the breakpoint (Hurting, Actual Pain) then stop. It's better to rest and continue a smaller routine than to be sore, or worse, in muscle failure, and not be able to do ANY routines and be in pain for an extended period of time. Exercise is to give you a burning sensation to the point of discomfort, not pain. Going beyond that is just hurting yourself. Build up endurance before you build up your plan. In order to do that, you need to continue your exercise until your body really screams, instead of just when you're not feeling relaxed. Because then it's not exercise.

[Righteousbro]

When your drinking water, does it mater how fast? Does it affect your health really?

[Shinzuu Katame: Her Tolfy]

When your drinking water, does it mater how fast? Does it affect your health really?

Very good question.

First of all, how quickly you consume an amount affects your performance. by consuming too much water, you become lethargic and it's too much liquid for your body to handle. The result, it passes through your body without really being used/absorbed by your body. Health-wise, you don't receive as much benefit from water than if you take it in moderation.

Post Merge: May 02, 2010, 12:55:26 PMOn the flip-side, you can't consume at too low a rate, either. When your body uses up the initial amount of water you consume, you will need to replenish that supply by drinking a bit more. Not being hydrated enough leads to cramps. Also, there's a chance that you can start to feel tired or even have a slight headache. Working out while dehydrated is very unproductive, and doesn't yield proper results. Water that you consume "lubricates" movement and allows the muscles to actually get the exercise results you are aiming for. (Of course, doing the exercise correctly and regularly also play in as a major factor as well)