Today's Activities
While waiting for my computer to install some software at my office, I decided to take a walk. The installation was going to take a while. So I just walked around the block and a bit more. I ended up doing it twice. The total time was about 12 minutes and the distance was just a little over a quarter of a mile. Not bad. But I still felt a little sore from yesterday. This evening I got on my stationary bike planning to do 15 minutes of moderate effort. As soon as I got on I found the batteries to the control unit were dead. So that meant I would only have easy effort. Instead of 15 minutes I did 30. Of course I did my stretches after. Yes I should have done them before, but I only did them after. I felt pretty good.
The Fuel For Our Body
Basically we have three types of fuel in order for our body to function correctly. These fuels need to be taken in a proper balance. If we get to many we can get fat and cause damage to our bodies. If we get to few, our bodies won't function properly and again we can damage our bodies.
Carbohydrates
This is the first fuel our body needs. It is the easiest for our body to digest and process directly into energy in the form of a sugar called glycogen. Our brains function on this sugar and it is essential to proper fueling of your body when doing any activity. If we get to much our body stores this fuel as fat and does so very efficiently. Most Americans get too much of this fuel in the form of sugar. Too much can also lead to being over weight, diabetes, migraines, stress, and insomnia, to mention a few. We also experience waves of energy and feelings of being tired. If we get to little we risk all sorts of problems too. Sports scientists have found that athletes that do not consume enough carbohydrates risk muscle damage that can lead to injury. It appears that as soon as our body runs out of carbs it then turns to its own muscle tissue for fuel when exercising. We also can become disoriented, hallucinate, and can pass out. If you are a diabetic, to little sugar can send you into shock and can lead to death. The amount of carbs you need is directly proportional to your activity level.
Protein
Protein is the building block of our bodies. Everything from your skin, muscles, internal organs, immune system, and even our blood is made up of protein. Americans in general get too little protein. Not enough protein can lead to muscle loss. Most people who diet actually loose more muscles mass than they had before dieting, because they don't eat enough protein. If you get to much protein your body can't store it as well as is does sugar, but it will turn it to fat. The by products of digesting too much protein can cause all kinds of long term health problems. You can get diaria to get rid of certain types of excess protein. Long term excessive eating of meat can lead to gout. Of course eat too much and you will become over weight.
Fat
Believe it or not fat is actually essential to proper body fiction. It keeps us warm and help regulate our temperature. Our nerves are covered with a type of fat. Our skin is water proof because of fat. Certain fats actually clean our arteries of cholesterol. Fat can keep you from starving to death. But as Americans we get WAY TOO MUCH Fat. These leads to being over weight, heart disease and ultimately our own untimely death.
Fiber
Fiber is more of a regulator. When you eat the proper amount of fiber, it slows the digestion of sugar and evens out how it enters the body. Think of our stomach as a source of immediate fuel like a stack of cut wood. Do we want to through all the wood on the fire or let the fire keep a certain size and add wood as we need it? Our bodies are similar. Our body wants to dump it fuel all at once, but fiber keeps the fire burning regularly and feeds in the fuel slowly. Fiber keeps us regular. Most Americans do not get enough fiber.
Bad Carbs
Of all the carbs we have to eat High Fructose Corn Syrup was invented by the devil him self. When I was growing up I drank a lot of Kool-Aide. 2 quarts had about 1 cup of sugar. That comes down to about 2 tablespoons of sugar per cup. That is actually a lot of sugar. Now just about every kind of drink there is, especially fruit juice is loaded with High Fructose Corn syrup. A glass of juice or soda can have as much as twice the sugar of Kool-Aide. That mean a 1/4 cup of sugar per cup of juice or soda. Avoid anything that says high fructose corn syrup on the ingredients.
What Are The Right Amount Of Calories
Your calorie need depend on your age, height, sex, and activity level. The best weigh to find out how many calories you need to to go to the Mayo Clinic web site on calories. It will ask you a few questions and give you the answer. Check it out here. Calories counting is important but can be very time consuming. Though I suggest you keep track of your calories, you may just want to go to the next step.
What Is The Proper Balance Of Fuel
Now you need to know, how much protein, carbs, fat and fiber you need. To find out go to the My Food Pyramid web site. It is run by the USDA (United States Department of Agriculture) and gives you the answers in easy to understand measurements rather than a calorie number. Check it our here.
Good Luck and Get Healthy!
The key is going to sound like a broken record, but proper diet and excersise are vital!
Showing posts with label calories. Show all posts
Showing posts with label calories. Show all posts
Tuesday, January 6, 2009
Friday, December 19, 2008
The Best Distance Mapping Tool On The Web
Gmaps Pedometer
Okay, there is a lot of junk out there on the web. Especially when it comes to walking, running, biking, etc. But I have actually found something good. It is called Gmaps Pedometer. What makes it great? First it uses google maps. Second it is simple to use! I mean simple! If you want to know how far you walk, run or bike, use this tool.
How It Works
When you first go to the site, you type in the address of the starting point. where it says "jump to:". you will notice a "Zoom 12" next to it. change it to 17 by pressing the drop down button and selecting "Zoom:17". In my opinion it gives you the best view. Next, hit the "Start Recording" button. Now simply click on points along your route. It will show you mile marks, and calculate how far you would actually go. It is great and fairly accurate.
Points of Confusion
It took me awhile to figure out how to do it, and I don't see any help menu. You must double click to record a point. There are tow options in the center left. One Says "turn off mile marker" and the other says "Turn off calorie counter." If the line says Turn it "off" then it is on. If you click the link, it turns it off and changes to "Turn on mile marker" or "Turn on Calorie Counter". I think it is backwards, but it might make sense to everyone else. Also, where is says "Draw Map" I selected the "automatically (for cyclists)" and would do so even if I were going to walk or run the course. If you don't, you have to add more point or it will having running through houses. If you do use it, it takes fewer point and automatically follows the road. Use manual if you are going off road.
Things I Don't Like - Elevation Feature
If you select "small" or "large" elevation, the map becomes shorter and a graph appears. Unless I were serious about elevation It doesn't add much. If you want this feature, I would plot the map first and print it, then look at the elevation and print it second.
Things I Don't Like - Calorie Counter
When you turn on the calorie counter it will ask you your weight and then calories burned is calculated and appears bellow that. I have no idea where they get that number from or how the number is calculated. Especially since age, sex, and what exercise your doing, and how long it takes you, changes the amount of calories burned. In my case, I mapped out a course of 1.07 miles and the Gmap Pedometer calculated 170 calories burned. I looked up some formulas, and calculated the calories for running the distance in 15 minutes (what I am actually doing it in right now), and it came out with 147 calories. I also calculated the calories for walking and it came out with 123 calories. So It shoots a little high on the calorie burn, but it looks like a pretty good guide.
Over All
this is a really good walking, running, biking map distance calculate. Simply plot your points and print your map. Google Maps is used by the USA Track and Field to assist officials in measuring road races so I am confident in the distance.
Okay, there is a lot of junk out there on the web. Especially when it comes to walking, running, biking, etc. But I have actually found something good. It is called Gmaps Pedometer. What makes it great? First it uses google maps. Second it is simple to use! I mean simple! If you want to know how far you walk, run or bike, use this tool.
How It Works
When you first go to the site, you type in the address of the starting point. where it says "jump to:". you will notice a "Zoom 12" next to it. change it to 17 by pressing the drop down button and selecting "Zoom:17". In my opinion it gives you the best view. Next, hit the "Start Recording" button. Now simply click on points along your route. It will show you mile marks, and calculate how far you would actually go. It is great and fairly accurate.
Points of Confusion
It took me awhile to figure out how to do it, and I don't see any help menu. You must double click to record a point. There are tow options in the center left. One Says "turn off mile marker" and the other says "Turn off calorie counter." If the line says Turn it "off" then it is on. If you click the link, it turns it off and changes to "Turn on mile marker" or "Turn on Calorie Counter". I think it is backwards, but it might make sense to everyone else. Also, where is says "Draw Map" I selected the "automatically (for cyclists)" and would do so even if I were going to walk or run the course. If you don't, you have to add more point or it will having running through houses. If you do use it, it takes fewer point and automatically follows the road. Use manual if you are going off road.
Things I Don't Like - Elevation Feature
If you select "small" or "large" elevation, the map becomes shorter and a graph appears. Unless I were serious about elevation It doesn't add much. If you want this feature, I would plot the map first and print it, then look at the elevation and print it second.
Things I Don't Like - Calorie Counter
When you turn on the calorie counter it will ask you your weight and then calories burned is calculated and appears bellow that. I have no idea where they get that number from or how the number is calculated. Especially since age, sex, and what exercise your doing, and how long it takes you, changes the amount of calories burned. In my case, I mapped out a course of 1.07 miles and the Gmap Pedometer calculated 170 calories burned. I looked up some formulas, and calculated the calories for running the distance in 15 minutes (what I am actually doing it in right now), and it came out with 147 calories. I also calculated the calories for walking and it came out with 123 calories. So It shoots a little high on the calorie burn, but it looks like a pretty good guide.
Over All
this is a really good walking, running, biking map distance calculate. Simply plot your points and print your map. Google Maps is used by the USA Track and Field to assist officials in measuring road races so I am confident in the distance.
Wednesday, December 17, 2008
People Were Meant To Walk
Walking and and the Human History
No matter what you believe on the origin of man, one thing is for certain. Until recent history people walked everywhere. Mass migrations across Europe, Asia, Africa, and the Americas have occurred. Towns and cities throughout history have an average distance of five mile. That is what one person can reasonably walk in one day, do work, and walk back. Armies walked to battle, pioneers walk to new homes, workers walked to work, mothers walked to the store, and children walked to school.
Domesticating The Horse
Around 4000 BC humans began to domesticate the horse. Though you could ride a horse, most people used the horse as a work animal. They plowed field, pulled wagons, or moved and lifted heavy objects. Rarely to you ride your horse for transportation.
Mongols Riding the Horse
The great Mongol army of Genghis Khan few road the horse as transportation. The group had soldiers and their families and they walked to combat. Once they arrived near an enemy, the soldiers would mount their horses. As soon as the battle was over, they got off. A few would ride to heard the horses and other farm animals to the next battle.
Hollywood and the Cowboy
In every western I have seen cowboys road horses everywhere. It actually seemed everyone road horses everywhere. Cowboys crossing the plains on unending rides. Horse hitches outside every building. Everyone had a horse.
The Real West and the Horse
Though horses were common, most people walked to town. They would never waste the strength of their horse to go to town. Hitching up a buggy took time also. If you had a buggy, you had a servant that would set it up for you. Even then, you took the buggy to church or to town, and then spent the rest of the day walking around. At the end of the day you took the buggy home. You would still walk to work, to school or to town.
How Far Can A Horse Travel
If you race a horse, it can run almost two miles and then it is to tired to run any farther. If you road a horse at a run, you could reasonably take it 10 miles. This was also the distance used by the pony express to change horses. If you walked a horse it could go 20 to 40 miles. For quick long distance travel the horse was great, but around the home and town. You still walked.
Our Body is Designed to Walk
If you look at the way our bodies are designed you quickly see that walking is the most efficient way for us to travel. You might say "Duh, No Kidding." Though it is obvious, everything behind the design of our body revolves around walking. We burn fat most efficiently when walking. Our legs can take use 10 miles in a day at an easy pace (with a couple of breaks) and you would not feel tired. The way our eyes see allows us focus on an object even when walking at a fast pace.
Why We Don't Walk
Well, someone invented the car and then Ford made them cheep enough for everyone, then the government made roads and freeways every where. Now the store is too far away to walk to. Work is too far away to walk to. School is too far or too dangerous to walk to (though I walked to school, elementary, Junior high, and high school. Even college.) The mall is no longer down the street, the movies are on the other side of town, and we have altered our culture to be about cars. So without a car we are in trouble.
How We can Become A Walking People
First you have to (including me), decide we are going to walk. If it is close enough, walk. My grocery store is a half mile away from my house. Unless I am buying bags of groceries, I walk to the store. Get out your front door and walk with someone. Meet at a park or walkway with friends and walk. When you take kids to the park, don't sit on the benches, walk around the playground. It does all start with deciding to walk.
How Far We Should Walk Every Day
Everything I have read about walking for fitness or walking to loose weight points to one magic number. That number is not a measure of time or miles, but steps. Every person should walk 10,000 steps every day. you are probably thinking "WOW! 10,000 STEPS! ARE YOU HIGH!" Well, I'm not. I put on a pedometer last spring and walked 2000 steps just doing laundry. Walking back and forth between the dirty cloths, the Washer, the dryer, and where I folded cloths, and then putting them away. I walked 2,500 steps just to the store and back. I walked 15,000 steps mowing my lawn (long story).
Here Is The Walking Challenge
I challenge everyone to walk 10,000 steps every day. Even if all you do is walk around the house, walk to the corner and back, or walk around doing house or yard work. You will feel better physically, feel better about yourself, and you will notice that you will loose some weight too. Next post will be about walking and burning calories.
The Prize
Part of the prize is going to be a very nice Omron pedometer. I have one, my wife has one, and they are great. Tell your friends about the contest and have them check out my blog. Post comments about your walking. We want to hear how your doing. Good luck and have fun walking.
No matter what you believe on the origin of man, one thing is for certain. Until recent history people walked everywhere. Mass migrations across Europe, Asia, Africa, and the Americas have occurred. Towns and cities throughout history have an average distance of five mile. That is what one person can reasonably walk in one day, do work, and walk back. Armies walked to battle, pioneers walk to new homes, workers walked to work, mothers walked to the store, and children walked to school.
Domesticating The Horse
Around 4000 BC humans began to domesticate the horse. Though you could ride a horse, most people used the horse as a work animal. They plowed field, pulled wagons, or moved and lifted heavy objects. Rarely to you ride your horse for transportation.
Mongols Riding the Horse
The great Mongol army of Genghis Khan few road the horse as transportation. The group had soldiers and their families and they walked to combat. Once they arrived near an enemy, the soldiers would mount their horses. As soon as the battle was over, they got off. A few would ride to heard the horses and other farm animals to the next battle.
Hollywood and the Cowboy
In every western I have seen cowboys road horses everywhere. It actually seemed everyone road horses everywhere. Cowboys crossing the plains on unending rides. Horse hitches outside every building. Everyone had a horse.
The Real West and the Horse
Though horses were common, most people walked to town. They would never waste the strength of their horse to go to town. Hitching up a buggy took time also. If you had a buggy, you had a servant that would set it up for you. Even then, you took the buggy to church or to town, and then spent the rest of the day walking around. At the end of the day you took the buggy home. You would still walk to work, to school or to town.
How Far Can A Horse Travel
If you race a horse, it can run almost two miles and then it is to tired to run any farther. If you road a horse at a run, you could reasonably take it 10 miles. This was also the distance used by the pony express to change horses. If you walked a horse it could go 20 to 40 miles. For quick long distance travel the horse was great, but around the home and town. You still walked.
Our Body is Designed to Walk
If you look at the way our bodies are designed you quickly see that walking is the most efficient way for us to travel. You might say "Duh, No Kidding." Though it is obvious, everything behind the design of our body revolves around walking. We burn fat most efficiently when walking. Our legs can take use 10 miles in a day at an easy pace (with a couple of breaks) and you would not feel tired. The way our eyes see allows us focus on an object even when walking at a fast pace.
Why We Don't Walk
Well, someone invented the car and then Ford made them cheep enough for everyone, then the government made roads and freeways every where. Now the store is too far away to walk to. Work is too far away to walk to. School is too far or too dangerous to walk to (though I walked to school, elementary, Junior high, and high school. Even college.) The mall is no longer down the street, the movies are on the other side of town, and we have altered our culture to be about cars. So without a car we are in trouble.
How We can Become A Walking People
First you have to (including me), decide we are going to walk. If it is close enough, walk. My grocery store is a half mile away from my house. Unless I am buying bags of groceries, I walk to the store. Get out your front door and walk with someone. Meet at a park or walkway with friends and walk. When you take kids to the park, don't sit on the benches, walk around the playground. It does all start with deciding to walk.
How Far We Should Walk Every Day
Everything I have read about walking for fitness or walking to loose weight points to one magic number. That number is not a measure of time or miles, but steps. Every person should walk 10,000 steps every day. you are probably thinking "WOW! 10,000 STEPS! ARE YOU HIGH!" Well, I'm not. I put on a pedometer last spring and walked 2000 steps just doing laundry. Walking back and forth between the dirty cloths, the Washer, the dryer, and where I folded cloths, and then putting them away. I walked 2,500 steps just to the store and back. I walked 15,000 steps mowing my lawn (long story).
Here Is The Walking Challenge
I challenge everyone to walk 10,000 steps every day. Even if all you do is walk around the house, walk to the corner and back, or walk around doing house or yard work. You will feel better physically, feel better about yourself, and you will notice that you will loose some weight too. Next post will be about walking and burning calories.
The Prize
Part of the prize is going to be a very nice Omron pedometer. I have one, my wife has one, and they are great. Tell your friends about the contest and have them check out my blog. Post comments about your walking. We want to hear how your doing. Good luck and have fun walking.
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