Gym Notes #2
About Pumping Iron to Lose Weight
——I am an advocate of going to a gym. Except for when I’m traveling or a ‘super’ high priority blocks me out, I’m at the gym at least three times a week, usually four and on rare occasions I’ve done five…, never a sixth—yet. Seventy-five to 90 minutes is my typical floor time. Based on a regimen I paid a fitness trainer to help me set up, I alternate gym days between upper body and lower body; above the abs and abs down. If you’re thinking I’m some kind of fitness addict, let me admit that I’ve only been on this regimen for about three months now, long enough so that I feel guilty if I miss a day.
——One other significant note as taught by my trainer, two camps exist on weight training: heavier weights with fewer repetitions and less weight with more reps. I’m in it for more reps. I’ll leave it to you to pick your personal goals.
——I can readily see changes in my overall fitness; strength, stamina, and all the cliché items you would expect have all improved. One item many people think exercise is responsible for is weight loss. While I believe it is sometimes a minor contributor to weight loss I heartily, emphatically disagree that exercise is responsible for significant weight loss.
——One of many sources for fitness information is http://www.fitclick.com. I’m not a subscriber there. I just picked them at random to get some information and data. You can find others you might like more.
——The two most popular muscles shown in the he-men video clips are biceps and abs. I’ll use those for examples of calorie consumption based on exercise. My current routine for each consists of three sets of repetitions; 20 reps for biceps and 15 for abs. In each case a set of reps takes an average time of 80 seconds or 240 total seconds of actual exercise time. I get fewer crunches in the same time because of the technique taught me by the trainer. Prepping the equipment and resting in between sets does NOT count as exercise time. At the end of each set the relevant muscles are well fatigued with a nice burn and I rest one minute between sets to allow blood to flow back into the squeezed vascular plumbing.
——The data from FitClick.com gives 323 calories burned for the biceps and 340 calories for the crunches — that is per hour. A little quick arithmetic reveals that my bicep calorie burn is a whopping 21.5 and the crunches 22.6 for a net of 44.1 calories for the two exercises. Without going into excruciating details, my eleven upper body exercises net me a grand total of 209 calories. Lower body workouts total up 222 — more strength in legs and abs requires more weight effort, ergo more calories burned.
——One Snickers candy bar can wipe out an entire days work pumping iron and I dearly love them.