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Fitness Tip#342 - March 26, 2013

Tuesday, March 26, 2013


As you probably know, metabolism stays elevated for a significant
amount of time after exercise. Unfortunately though, by the time we
actually get around to exercising again, our metabolism can be back
to a slower pace and getting “back into the groove” for the next day’s
bike ride, run or aerobic session can be difficult. Wheezing, gasping
for breath, coughing, stumbling, feeling sleepy, lethargic or fatigued
are sometimes associated with starting back into exercise after that
24 hour hiatus. This is because our body must be warm, our lungs
must be stretched, and our blood must be actively flowing before our
body begins efficiently utilizing oxygen. For most individuals, it takes
about two minutes for this process to begin to occur, after which you
actually start feeling good. Rather than struggling through these first
two minutes at a snail’s pace, your post-exercise metabolic rate will
be higher if you simply jump into the cardio at a moderate pace and
hang on for the first 120 seconds. In addition, you’ll not only warm-up
faster but the rest of your exercise routine will burn more calories.
Just keep telling yourself, “I just need to get through these first two


  Member Comments About This Blog Post:

RUN4FOOD 3/26/2013 9:57PM

    Are you saying a runner should start running at a moderate pace rather than warming up with walking?

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MOMOF4FOXES 3/26/2013 9:21PM

    I do P90X mostly and I have tried Insanity several times. I like the warm up for P90X a lot better than Insanity. Insanity seems to jump into it right away instead of warming up gradually. Both programs are good, this is just something I noticed for me. I need to warm up before an Insanity warm up. emoticon

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GRACEISENUF 3/26/2013 8:32PM


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2013 Azalea 10k Race

Monday, March 25, 2013

Time to do another 10k, WOOHOO! I am really not used to running for an hr yet. With my knee issues and all, I have been protecting them a lot this year by purchasing new running shoes, no hard jumping up and down, and most definitely no sideways movement. During my Insanity workouts, I have had to modify or not do the exercise at all. There hasn't been that much though. Starting off the new year with Ultimate Reset and the following that up with Insanity, both have helped a lot. I did get a couple practice runs in before race day and that really helps. Of course my goal was to place in the top 3 of my age group. Unfortunately, I placed 11th which is good. Besides trying to finish in the top 3, my next goal was to learn how to pace myself where I am not exhausted at the end. It makes feel a lot better when I have enough energy right at the end to sprint the last 100 yards. I was able to meet that goal. That made me feel good.

(above) This was Jayleigh's 2nd race, 50 yd dash. She did GREAT!

(above) Time to pick up her medal :) Daddy is very proud!

(above) Picture moment with one of the pastor's from church

(above) finishing time of 54:27

(above) race results

(above) we have 5 people from church running now. we started out with 3 last year.

A huge thank you goes to my wife and family for supporting me and for taking great pictures and video's. Time to get ready for the next race April 13th!


  Member Comments About This Blog Post:

IFDEEVARUNS2 3/26/2013 11:50AM

    Well done!

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LIV2RIDE 3/26/2013 9:09AM

    emoticon emoticon emoticon emoticon emoticon

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Fitness Tip#341 - March 25, 2013

Monday, March 25, 2013


Vastus Medialis Weakness

Increased risk of knee injury (chondramalicia) during knee extension activities. The patella becomes laterally displaced with the pull of the vastus lateralis. This patella tracking problem can produce wear on the inferior petellar surface. Greater pain is usually experienced during leg extension activities in which the knee is a greater than a 20 to 30 degree angle.

• Examples of affected exercises:
o Leg Press
o Squat
o Leg Extension

• Example preventative / corrective exercises:
o Single Leg Extensions (last 20 degrees of extension)
o Leg Press (last 20 degrees of extension)


  Member Comments About This Blog Post:

SMOOCHIESMOMMY2 3/25/2013 7:32PM

    Thanks for sharing...I have knee issues

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Fitness Tip#340 - March 22, 2013

Friday, March 22, 2013


Erector Spinae Weakness

Increased risk of lower back injury during lumbar spine extension or stabilization activities. Back extension exercises involving complete lumbar spine range of motion have demonstrated primarily excellent or good results for those with chronic low back pain. Excellent or good results by diagnosis: 76% Mechanical / Strain, 72% Degenerative, 78% Disc Syndrome, 75% Spondylo. In contrast, McGill condemns the use of isolated lumbar spine exercise apparatuses and argues erector spinae endurance is more important than strength. See Low Back Debate.

• Examples of affected exercises
o Straight Leg Deadlift
o Squat
o Deadlift

• Example preventative / corrective exercises:
o Back Extension (novice)
o Cable Row (with spinal articulation) (novice to intermediate)
o Stiff Leg Deadlift (advanced)

It's time for my 1st 10k race of 2013 tomorrow. I need prayer warriors to come together to help me run at God's Speed!

Have a GREAT & BLESSED weekend ALL!

  Member Comments About This Blog Post:


    Thanks for the info.

Good luck in your race.

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Fitness Tip#339 - March 21, 2013

Thursday, March 21, 2013


Infraspinatus Weakness

Increased risk of shoulder injury during shoulder transverse flexion and transverse adduction activities, particularly when elbow travels behind shoulder. Risk is compounded with a protracted shoulder girdle. During the end of a throwing movement, high deceleration forces required of the posterior cuff can cause breakdown in their tendons near their humeral attachment. Strengthening of the rear deltoid and long head of the triceps brachii can also help stabilize shoulder, although to a lesser extent as compared the infraspinatus. External rotation-muscular endurance / internal rotation-muscular endurance should be greater than 70%.

• Examples of affected exercises with suggestions for high risk individuals:
o Bench Press: Bring bar lower on chest, keeping elbows closer to sides.
o Chest Press: Elevate seat so elbows are closer to sides
o Range of motion may need to be limited so elbows do not go behind shoulders

• Example preventative / corrective exercises:
o Lying External Rotation
o Rows


  Member Comments About This Blog Post:

LJCANNON 3/21/2013 1:47PM

    emoticon Don't have a Clue why this Double Posted.

Comment edited on: 3/21/2013 7:17:39 PM

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LJCANNON 3/21/2013 12:13PM

    emoticon How would The Shoulder Press Machine fit into this? I don't think I am a "High Risk" Person but I am Curious about why I have seen very little Increase in the amount of Weight I can lift on that Machine. It doesn't 'Hurt' exactly but it is Uncomfortable enough that I don't feel safe going Higher on the Weight. I started st 10 Pounds 3 Months ago and only a few weeks ago went up to 15 Pounds (3 sets of 10 reps).

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