Blood Pressure
Me in about 30 years (I'm referring to the guy on the right, duh)
Late last week, I paid a visit to my doctor and found my blood pressure to be 125 over 90. After poking around on the web, I found that the average blood pressure for someone my age should be around 120/80.
While not cause for panic, since high-blood pressure runs in the family, I've decided to go for the following weekly goals: minimum 3 times a week of 30-minute cardio activity (planning to increase to 45 minutes + weights) in addition to 3 times a week of yoga/stretching/meditation. I have not created an account yet on fitday.com, but probably will in the near future.
We'll see how things are when I get checked again in 6 months.
posted by pachoo at 8:48 PM
4 Comments:
You should try this 8 minute a day weight training thing that my personal trainer (Tim)has me doing. I can feel my muscles growing already!! Yoga is a lot of fun too. Everytime I leave class I feel about 2 inches taller. =)
Wednesday, February 09, 2005 5:08:00 AM
Care to share with us Tim's weight training secret?
Wednesday, February 09, 2005 8:18:00 AM
You will have to find out the details from him. I think you do like 2 different types of weight things and do 4 sets of 14 each while alternating between the two different types of workout. So you will do like 14 of A and then do 14 of B and do that 4 times. I'm not sure if Tim follows this completely but he comes up with 2 different ones for me to do when we go to the gym.
Day 1: Chest & Back
Exercise A: Dumbbell Press
Lie on a mat on your back with your knees bent and your feet flat on the floor. You may place one or more pillows under your back and head for support. Holding a dumbbell in each hand, bring your elbows in line with your shoulders, making a right angle between your upper arm and your side. Exhale as you slowly extend your arms and press the dumbbells toward the ceiling. Keep your elbows loose. Hold for 1 second. Inhale as you return to the starting point.
Exercise B: Two-Arm Row
Sit in a chair, and grasp a dumbbell in each hand. You may put a pillow on your lap for support. Lean forward, and extend your arms straight down, being sure to keep your elbows loose. Exhale as you slowly bring your elbows toward the ceiling. Once the dumbbells reach the top of your thighs, hold for 1 second. Inhale as you slowly lower the dumbbells.
Day 2: Shoulders & Abdominals
Exercise A: Lateral Raise
Stand with your feet shoulder-width apart, your back straight, and your abs tight. Hold a dumbbell in each hand at your sides with your arms straight and your elbows loose. Exhale as you slowly lift the dumbbells out to the side until they are slightly above shoulder level and your palms are facing the floor. Hold for 1 second. Inhale as you lower your arms.
Exercise B: Crunch
Lie on a mat on your back with your knees bent and your feet flat on the floor. Make a fist with your left hand and place it between your chin and collarbone. With your right hand, grasp your left wrist. This will prevent you from leading with your head and straining your neck. Without moving your lower body, exhale, and slowly curl your upper torso until your shoulder blades are off the ground. Hold for 1 second. Inhale as you slowly lower yourself.
Day 3: Triceps (back of arms) & Biceps (front of arms)
Exercise A: Lying Kickback
Lie on a mat on your back with a dumbbell in each hand by your ears and the dumbbells toward the ceiling. Straighten your arms, but keep your elbows loose. Hold for 1 second. Inhale as you return to the starting point.
Exercise B: Standing Curl
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides with your arms extended. Exhale as you simultaneously curl both arms to just past 90 degrees, bringing your palms toward your biceps. Keep your elbows close to your sides and concentrate on moving only from your elbow joints, not from your shoulders. Hold for 1 second. Inhale as you lower.
Day 4: Hamstrings (back of thighs) & Quadriceps
Exercise A: Leg Lift
Lie with your back on the floor and your heels on the seat of a chair. Exhale as you slowly contract the backs of your upper thighs to push your butt toward the ceiling. Hold for 1 second. Inhale as you slowly lower your butt.
Exercise B: Squat
Stand with your feet slightly wider than shoulder-width apart. Keeping your back straight and your abs tight, exhale as you slowly squat down to about 90 degrees. Don't let your knees extend past your toes. Make sure to push your butt out as if you were sitting into a chair. Hold for 1 second. Inhale as you slowly return to the starting position.
Day 5: Calves & Butt
Exercise A: Standing Raise
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand at your sides with your arms extended but not locked. Keep your chest out, your shoulder blades rolled back and down, and your abs tight. Exhale as you slowly lift your heels and rise onto your toes. Hold for 1 second. Inhale as you slowly lower.
Exercise B: Kickup
Kneel on all fours with your knees hip-width apart, your hands slightly wider apart than your shoulders, and your fingers pointing forward. Raise your right leg until your thigh is in line with your torso. Exhale as you slowly push your foot toward the ceiling. Once you've reached your maximum contraction, hold for 1 second. Inhale as you slowly lower your leg until it is once again in line with your torso. Do one set with your right leg, then switch sides.
Day 6: Inner Thigh & Outer Thigh
Exercise A: Inner-Thigh Leg Raise
Lie on your right side with your right elbow and forearm supporting your upper body and your right leg extended. Bend your left knee, and place your left foot behind your right leg for balance. Keeping your right leg straight, exhale as you slowly lift your right foot as high as you can. Hold for 1 second. Inhale as you lower your foot back to the starting position. Do one set with your right leg, then switch sides.
Exercise B: Doggie
Kneel on all fours with your knees hip-width apart, your hands slightly wider apart than your shoulders, and your fingers pointing forward. Keep your back straight and your head up. Keeping your leg bent at a 90-degree angle, exhale as you raise your left leg out to the side. Hold for 1 second. Inhale as you slowly lower your leg back to the starting point. Do one set with your left leg, then switch sides
Wednesday, February 09, 2005 2:17:00 PM
Dude, I'm your man (not in a gay way.) My blood pressure was once 140 over 92 or something. Earlier this month I went in to donate blood and it's now 124 over 82 (i'm 25 and 230lbs.) Exercise is definitely the way to go, but also diet. Eat less. Take fish oil and metamucil. Yes, that's right. Metamucil. It cleans out your GI tract and doesn't give your body a large amount of time to absorb all the fats in your body. Currently, even my cholesterol is horrendously low. I've lost 45lbs, trust me on this.
Wednesday, February 09, 2005 6:16:00 PM
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