HDTenEightyP/NetNews huggingface dataset:
From: krw@cbnewsk.cb.att.com (keith.r.smith)
Newsgroups: misc.fitness
Subject: Re: Weight Lifting posts
Date: 23 Dec 92 21:17:32 GMT
Distribution: usa
Organization: AT&T

In article <1992Dec23.125536.11968@walter.cray.com> glex@nitro.cray.com (Jeff Gleixner) writes:
>
>In article <1992Dec22.205543.17081@cbnewsk.cb.att.com>, krw@cbnewsk.cb.att.com (keith.r.smith) writes:
>Don't cha just love deleting yet another post in it's entirety... Delete
>the lines in the future.....what a *ucking pain!.. any way..
>
>> 	2) include either full squats (front squat style, flat-footed,
>> 	   where your butt goes lower than your knees, like, almost to
>> 	   your ankles) or heavy deadlifts no more than once weekly,
>How about ... go to at least parallel.  Full squats are extreamly hard on
>the knees.  Deadlifts don't have to be heavy and would probably do more good
>if they were light and done 2X weekly.  

Full squats can be tough on the knees _if_ they are done with the heels
up on a block or with the bar across the back of the shoulders.  If they
are done with the heels up on a block, then the shins are angled pretty
well forward, and the legs (which are doing the bulk of the work when
using this technique) are operating at a severe mechanical disadvantage.
If you go them with the bar across your back, then your whole body has
to shift forward in order to balance the weight, the net effect on the
knees is much the same.  Now if you do the squats with the bar across
the _front_ of your shoulders _and_ flat-footed, then your shins stay
much closer to vertical (compared to the other stances) throughout
the movement.  At the bottom of the movement, it is not the legs that
are doing the bulk of the work, but your glutes and spinal erectors.
The knees are not especially stressed until the quads kick in, and that
does not happen until you are back up to nearly parallel.
As far as the deadlifts, you are correct in saying that he could do
them lighter and therefore more often.  As for myself, I have never
been able to really get the "feel" of the deadlift movement w/o going
heavy, and for me, "going heavy" on d/l means that I need a full week
to recoup.  Since the squat and the d/l work pretty much overlapping
sets of muscles _and_ because a "hard gainer" has to be ever watchful
of his/her recovery process _and_ because homey expressed a specific
interest in weight training optimized for strength gains, I suggested
that he do one squat workout _or_ one d/l workout in a week, rather than
one squat workout _and_ one d/l workout in a week.
>-- 
>glex@nitro.cray.com  === "Difficult tasks are never easy..."

Keith R
Newsgroups: misc.fitness
From: bible@iastate.edu (Anthony E Bible)
Subject: Re: Target Heartrate
Keywords: Is being over in trouble
Organization: Iowa State University, Ames, IA
Date: Wed, 30 Dec 1992 15:22:19 GMT

In article <1992Dec30.072710.9527@walter.cray.com> glex@nitro.cray.com (Jeff Gleixner) writes:
>
>In article <1992Dec29.221241.25924@cbfsb.cb.att.com>, disaacs@cbnewsg.cb.att.com (david.e.isaacs) writes:
>> 
>> According to the charts my target heart rate for working out should
>> be 135 -165 but I frequently find myself going at 170s or 180s.
>> Is this dangerous?  I could slow down but then I don't feel I'm 
>Try the "talk test".  If you can talk without gasping for breath every
                              ^^^
>other word you're pushing too hard.   Since you want the "best" workout
>you have to be in the aerobic range, sometimes heart rate is not a 
>good indicator.
>-- 
>glex@nitro.cray.com  === "Difficult tasks are never easy..."

	Not to put words in Jeff's mouth, but I suspect he meant to say "can
not talk ...".  The idea is to work hard enough to feel it, but not so hard you
feel like you are exhausting your energy reserves.

Regards,
tony
From: piglet@ccwf.cc.utexas.edu (Kyung Hee)
Newsgroups: misc.fitness
Subject: How can I get slimmer legs?
Date: 3 Jan 93 00:45:17 GMT
Organization: University of Texas at Austin
X-UserAgent: Nuntius v1.1.1d12
X-XXMessage-ID: <A76B92E6AE01CC74@slip-116.ots.utexas.edu>
X-XXDate: Sat, 2 Jan 93 18:43:50 GMT

Can anyone give me some advice or tell me how I can have slimmer legs. 
For a girl my height (5' 3")  I kinda have big legs.  I also want to lose
some weight all around.  I want to flatten my stomach.  I'm not
interested in gaining anymore muscle.  I just want to tone and trim down
a bit.  Please help me, anyone.  This of course is one of my New Year's
resolution.  Thanks.

        	       	       	       	       	Kyung Hee
Newsgroups: misc.fitness
From: paul@ramsey.cs.laurentian.ca (Paul Lalonde)
Subject: Re: Too *little* fat intake?
Organization: Dept. of Computer Science, Laurentian University, Sudbury, ON
Date: Mon, 28 Dec 1992 08:34:17 GMT

In <1992Dec28.072529.25071@fcom.cc.utah.edu> freier@mail.physics.utah.edu (rodney james freier) writes:

>In article <38058@uflorida.cis.ufl.edu>, djohns@elm.circa.ufl.edu (David A. Johns) writes:

>|> So the question is this: is it possible to eat too *little* fat?  Is
>|> there some danger in going too long on such a low-fat diet?  

>Yes, it is possible to get too little fat.  A recommended absolute minimum
>is about 5% of your caloric intake.  If you don't get 
>enough, you will develop permanent nerve damage.  As soon as 
>I can get to my textbooks, I'll be more specific.

>Rod

S-S-So t-t-that's w-w-what i-i-it i-i-is!

N-N-N-ervvvve d-d-damage... t-t-too l-l-little f-f-fat f-f-for m-m-me...

:)  couldn't resist! No slight intended, Rod!

Paul

-- 
------------------------------------+-----------------------------------------
Paul Lalonde, Dept. of CompSci      |  "C'mon baby, don't fear the Reaper"
Laurentian University - Sudbury/ONT |                           -B.O.C.
----'83-Mustang-GT-5.0L--&--RUSH----+-----------------------------------------
From: dmartin@pico.engr.mun.ca (Dan Martin)
Newsgroups: misc.fitness
Subject: backups?
Date: 28 Dec 92 15:40:50 GMT
Organization: Memorial University of Newfoundland

Is there an ftp site that is used to backup this newsgroup?  I'm new to
the net and would like to catch up on some of the discussions around
here.  

Thanks in advance

Dan Martin
email:dmartin@pico.engr.mun.ca
.
From: m1wcc00@fed.frb.gov (Wayne C. Cook)
Newsgroups: misc.fitness
Subject: lifting every day
Date: 30 Dec 92 14:57:11 GMT
	<1992Dec29.205816.17256@cbnewsk.cb.att.com>
	<dmartin.725668514@femto.engr.mun.ca>
Distribution: usa
Organization: Federal Reserve Board
In-reply-to: dmartin@pico.engr.mun.ca's message of 29 Dec 92 22:35:14 GMT


For those of you that lift every day, I suppose most of you do benching 
and shoulder work (military press, behind the neck press) on the same day.
Does any one do them on separate days?  I was wondering how that might work
for me.  On one hand, your triceps are getting ripped on both days and 
that's not good.  But on the other, you get a fresh hit on those shoulder
lifts that you normally never get, assuming you do bench first like I do.
For me, after benching, my shoulder work is not as intense as I'd like.
The triceps are dead.  I need to work my shoulders harder though, they're
my weak spot.  I've tried the shoulder work first and then bench, but 
the benching is then useless.  Appreciate any thoughts.
Wayne.
Newsgroups: misc.fitness
From: disaacs@cbnewsg.cb.att.com (david.e.isaacs)
Subject: Target Heartrate
Keywords: Is being over in trouble
Organization: AT&T
Date: Tue, 29 Dec 1992 22:12:41 GMT


According to the charts my target heart rate for working out should
be 135 -165 but I frequently find myself going at 170s or 180s.
Is this dangerous?  I could slow down but then I don't feel I'm 
working hard.  All I do is 25 - 30 minutes on a Nordic Track 4 - 6 
times weekly.  Since I'm limited for time, I want the best workout I can 
get (but don't want to keel over).  

P.S I suffer no cheast pains during the workouts.


David Isaacs			If I said it, why blame anyone else?
Ok.... So I didn't major 
in English.
From: betsys@cs.umb.edu (Elizabeth Schwartz)
Newsgroups: misc.fitness
Subject: Re: thermal underpants
Date: 23 Dec 92 22:23:24 GMT
Distribution: usa
Organization: University of Massachusetts at Boston

Jockey brand introduced a line of women's underpants made along the
same lines as their men's line, with good solid material, wide
elastic, and a comfortable high cut (but no fly.)  I heard somewhere
that they got something like 30% of the market. More and more women's
underwear is now available in comfortable cuts. There are also several
women-owned brands and "sports" brands. 

  Before this, I knew many women who would buy men's underwear for
sports, especially boxers for bicycling. I've seen men with wide hips
who get a better fit in women's pants and underwear.  
  Similarly, jeans were for years cut in men's sizes, which meant that
most women ended up with a LOT of extra material at the waist, and a
tight fit at the hip. 

  Bottom line is that we aren't all shaped alike! I hope someday
mass-produced clothing gives way to more variety in sizes. Women can
get "proportioned-fit" pants but not in the more fashionable lines....
--
System Administrator                  Internet: betsys@cs.umb.edu
MACS Dept, UMass/Boston               Phone   : 617-287-6448
100 Morrissey Blvd                    Staccato signals
Boston, MA 02125-3393                      of constant information....
From: sbookey@ep.ieee.org (Seth Bookey)
Newsgroups: misc.fitness
Subject: eczema trouble
Date: 23 Dec 92 23:13:25 GMT
Reply-To: sbookey@ep.ieee.org
Organization: IEEE, New York, NY

I have a horrible eczema problem.  I am sick of the dermatologists, and I am looking

into food-related causes.  Only prednisone has relieved the problem so far...

Any ideas are welcome!
Newsgroups: misc.fitness
From: sgadkari@ptdcs2.intel.com (Sanjay Gadkari ~)
Subject: Request for info: aerobics/step music
Organization: Intel Corporation -- Aloha, Oregon
Date: Wed, 23 Dec 1992 21:07:30 GMT

I sometimes like or need to do aerobics at home.  Does anyone know of
any precompiled audio recordings that are well matched to a 'typical'
low-impact or step (I guess these should be different beats) workout,
that I can buy? Alternatively, anyone have a list of their own
compilations that you might care to share? I don't normally listen to
'dance' music outside of aerobics classes, so I'm looking for an easy
way out of wading through hours of pop with a stopwatch :) 
Thanks
Sanjay
-- 
Sanjay Gadkari                                                     Intel Corp
M/S AL4-57, 5200 N.E. Elam Young Parkway            sgadkari@ptdcs2.intel.com
Hillsboro OR 97124-6497                                        (503) 642-6140
==============================================================================
From: cparks@bobcat.ent.ohiou.edu (Charles Parks ISE Chairman/Professor )
Newsgroups: misc.fitness
Subject: Re: Weight Lifting - Magic Numbers
Date: 30 Dec 92 04:10:41 GMT
Organization: College of Engg. & Tech., Ohio University, Athens, Ohio

In article <1992Dec16.161102.26803@cbnews.cb.att.com> lib@cbnews.cb.att.com (Lib) writes:
>In article <17529@umd5.umd.edu> silver@macbeth.umd.edu (Adam Silver) writes:
>>Hmmm..  Just to put in my numbers:
>>
>>I'm 164 pounds.  I just recently did 225lbs for 21 reps (no bouncing or
>>cheating).  I'm maxing around 360 (340 with a powerlifting pause).
>>
>>						-Adam
>>     **********************************************************************
>>     *               Adam Silver    Powerlifter/Armwrestler               *
>>     *           silver@umd5.umd.edu    University of Maryland            *
>>     **********************************************************************
>
>Which supports my argument that the strongest people are not
>bodybuilders and that lighter people have a better shot at
>doing the weight x age thing than do people who DO bodybuild
>and are up around 200 in weight.

Just a comment on strength vs weight.  If you analyze the lifts done by
weightlifters (olympic or power), you will notice that the lighter lifters
lift more per pound than the heavier lifters.  How to interpret this?  Very
simple.  Strength is not a linear function of weight.  This is why the 
strength contests that give points to how many times one can lift their
bodyweight are not too meaningful.  
Newsgroups: misc.fitness
From: jwabik@uc.msc.edu (Jeff Wabik)
Subject: Re: Building Muscle
Organization: Minnesota Supercomputer Center
Date: Sat, 2 Jan 1993 00:35:47 GMT

In article <1992Dec31.020533.22663@nosc.mil>, psm@nosc.mil (Scot Mcintosh) writes:
> In article <1992Dec30.200538.3847@uc.msc.edu> jwabik@uc.msc.edu (Jeff Wabik) writes:
> >
> >NO MATTER WHAT your rep scheme is..  if you're doing 6's, or if
> >you're doing 15's..  the ONLY way you're going really obtain the 
> >results you want is by TRAINING TO FAILURE.  That is, if you're 
> >doing 6's, that 6th rep should KILL you to complete.  If you get
> >7, next week its time to up the weight.  Same is true for 15's.
> 
> Something I've been wondering: if I'm doing multiple sets of an
> exercise, should I reduce the weight for the second set so that
> I can get out the same number of reps before failure, or should I
> extend the rest period until I can get out the same reps at the
> same weight as on the first set? Or, should the early sets not
> be taken to failure?

No matter what answer I give here, someone is going to flame me..  but
let me try anyhow.  :-)

I believe that selecting and hitting a target rep count per set per
bodypart is the best way to achieve the desired result.  So, select the
number of reps that best satisfies your goals (generally lower for mass
and strength, high for firming/toning) and then hit that rep count for
EACH set.  This means that your first set (after a warmup) is your
HEAVIEST set..  for subsequent sets, you're not going to have the
strength/energy you had for the previous, so the weight will most
likely need to drop.   Evaluate the situation after each set, though.
There is no hard rule.  I believe that as long as
you're working to failure at the desired rep count, you WILL get the
appropriate results..  Personally, I prefer to work more quickly
through an exercise, which means that I am forced to decrease the
weight on subsequent sets more rapidly than if I had taken longer
periods of rest between sets.

The key is being able to know your body well enough to select the
weight for the next set appropriately.   I've come to the point where
I've become very good at making that choice, based upon my mood, energy
level, the atmosphere, if I have a spotter, etc, etc.. Of course, that
only comes with time.  If you're just starting out, some sort of "I
rested 1 minute, that means I drop 5 pounds" scheme is probably best
until you learn to "feel" what your body is doing.

I suggest you experiment with rest periods [and everything else!] of
varying lengths until you find a "groove" that suits you best.  Studies 
I've read indicate that from the strength perspective, the short-term 
strength restoration threshold is 3 minutes..  [That is, after 3 
minutes, your musculature is not going to make any additional 
recovery wihtout extended periods of rest.]  .. so I wouldn't go 
any longer than 3 minutes..  I also note an incredible loss of
intensity if I take any longer than a few minutes between sets.

Train hard..

	-Jeff

--
Jeff Wabik				E/Mail:	 jwabik@msc.edu
Minnesota Supercomputer Center 		AT&T:    +1 612 626 0211
Minneapolis, MN  			FAX:     +1 612 624 6550
From: sbookey@ep.ieee.org (Seth Bookey)
Newsgroups: misc.fitness
Subject: new bike
Date: 23 Dec 92 23:24:43 GMT
Reply-To: sbookey@ep.ieee.org
Organization: IEEE, New York, NY


I need some advice on how to replace a 15-year-old bike recently stolen.

This is the last bike I bought, and I have no idea what to look for.  I don't

even know what is a reasonable price, or if I really need a 10-speed for just going

through New York's Central Park, which is about the only place I ride.  Any ideas 

would be appreciated.

Thanks,

	Seth Bookey
Newsgroups: misc.fitness
From: krw@cbnewsk.cb.att.com (keith.r.smith)
Subject: Re: Aerobic Results
Organization: AT&T
Distribution: usa
Date: Wed, 30 Dec 1992 18:27:42 GMT

In article <1992Dec30.171014.19065@wam.umd.edu> sfjr@wam.umd.edu (Steve Russell) writes:
>There has been much said about how long one has to wait before seeing
>results from aerobic exercise ( assuming one is doing it properly ).
>
>I would like to read of other peoples experiences:
>
>Question:
>
>1.  How long, what type of and at what intensity (pulse etc) of
>    aerobic exercise have you been doing?

I have no idea what my pulse rate is during aerobic training.  I usually
gauge my intensity level by my breathing.  By my scale:

	moderate = breathing fairly deeply, but still able to converse
		   easily

	high     = being able to continue at this pace if I concentrate
		   on my breathing.... difficult to speak in full sentences

My typical aerobic workouts last about an hour.  I start out moderate,
work up to high, and then back off.  I usually do not spend more than
30 min at high intensity.  In good weather, I tend to train on a three-day
rotation... one hard day, one easy day, one day off (I lift weights on
the "off" day). I tried doing aerobics daily for a while, but was doing
myself more harm than good, performance-wise.

>
>2.  How long before you noticed results?

Performance-wise, I was seeing results inside of the first coupla' weeks.
Definition-wise, the difference was apparrent after about six weeks.
>
>3.  What weight did you start at, how much fat did you lose?

I started at about 180, and trimmed down to about 152 (my old fightin' weight).
I was losing approx a-pound-a-week for the first four months, then about
a-pound-a-month.  Between the aerobics (mostly cycling) and the weight
training, I managed to maintain nearly all of my muscle-mass.  My weight/inch
loss was centered on my midsection and hips, 4-inches-each, and a much smaller
general loss overall.
>
>4.  Where you very overweight or trying to lose the last few
>    stubborn pounds?

I had handlebars, a spare tire. and the beginnings of a "gut".  Methinks
I was overweight.  (actually, "overfat" is a much more descriptive term,
as one can be of "normal" weight, and still need to lose some fat, or one
could be "overweight", yet still be quite lean) I could not even begin to
see my formerly-chiseled abs again, until I was under 160.  Take note that 
this training regimen was augmented by changes in my diet/eating-habits, ie.,

	less meat
	more veggies
	more whole grains
	less fatty foods
	less sugary foods
>
>Thanks
>Steve R

Keith R
From: sproule@gethsemane.EBay.Sun.COM (Dan Sproule)
Newsgroups: misc.fitness
Subject: Re: Bodyfat Reduction P-1
Date: 23 Dec 1992 18:02:49 GMT
Organization: Sun Microsystems, Inc.
Distribution: world
Reply-To: sproule@gethsemane.EBay.Sun.COM
NNTP-Posting-Host: gethsemane.ebay.sun.com

  -   Dan S.
  -
  -OK, OK, I want to "GO FOR IT !!!", but in my original posting, my question was
  -"What's the best way ?". Your bodyfat of "around 7%" would be the level I'd
  -like. What did you do ? How long did it take ? Did you do cut back your weight 
  -training ? More aerobics ? etc. etc.
  -
  -Cheers,
  -
  -Colin H.

   Here's what you do.  (Part One:)

   Assuming you weigh 190 pounds and that you have 14% bodyfat, you have
   approximately 26.6 pounds of bodyfat. Reducing that 14% to say 7% will
   require the loss of approximately 13.3 pounds. So long as you remember
   that weight loss is a game of numbers, you will be able to attain your
   goal in short order. But, once attained, your regular diet will need to
   reflect a heightened understanding of how to eat sensibly, the lowfat,
   high carbohydrate way; so that your weight doesn't return again. This
   diet will have good amounts of fiber coming from fruits and vegetables
   so as to promulgate a balanced approach.

   First, determine your weight. Then, have a body composition test performed
   which will give you an approximate bodyfat percentage rating for your body.
   This percentage is of course only a rough estimate since there really are no
   100% sure ways to measure bodyfat. However, it will give you a good clue as
   to the approximate number of pounds you then have as fat. In the example
   below: with the results in hand from the body composition test, multiply the
   percentage number by the amount for which you currently weigh. The result
   will equal the number of pounds of fat currently in storage on your body.

   Example: 190 X 18% = 34 + 3 = 37
            210 X 14% = 29 + 3 = 32
            160 X 10% = 16 + 3 = 19
            175 X  7% = 12 + 3 = 15
             
            Always remember to have a +3 pounds figured
            into the equation just for good measures.



   Look for Part Two ...
From: actize@garnet.berkeley.edu
Newsgroups: misc.fitness
Subject: Healing those sprained joints
Date: 30 Dec 92 00:54:22 GMT
Distribution: ba
Organization: University of California, Berkeley
NNTP-Posting-Host: garnet.berkeley.edu

Hello folks.  I recently came across a few theraputic exercises for knees and 
back, and another one for shoulders.  I thought I'ld share it with you.  The 
good point is you don't need any equipment and can do the entire set as a 
morning wake-up exercise.

Knees & Back:  The good thing about this one is I can kill "two birds with one 
stone".   In my backyard there's a garden made of small stones.  The leaves 
fall on it all the time.  If I use a rake to clean, it just mixes the leaves 
with the stones and makes it impossible to clean.  What I do is spread my legs 
wide and squat down to pick-up the leaves.  Careful to keep the knees spread 
wide.  Knees close together doing this will hurt them.  To work the back, 
instead of squating down I lean over and pick up the leaves.  

Shoulders:  This exercise is like swimming, with no pool.  Stand upright and do
the backstroke for awhile, and then do the butterfly.  
Newsgroups: misc.fitness
From: sherrill@ruhroh.viewlogic.com (Sherrill St. Germain)
Subject: Re: eczema trouble
Originator: sherrill@ruhroh
Organization: Viewlogic Systems, Inc.
Date: Thu, 24 Dec 1992 14:48:48 GMT



Has anyone recommended Elocon?  It is a prescription that comes in 
a cream or ointment.  

I am able to control my eczema, which is only on my hands, by using 
it before bed, avoiding unnecessarily harsh chemicals (or using the 
medicine immediately afterwards), and using a very gentle moisturizer
("Kiss My Face" brand--> other more commercial kinds have exacerbated rather 
than helped the problem) a few times a day.  By "control" it, I mean I don't 
have any more of the itchy outbreaks, but hands are still somewhat dry.  I 
find if I slack off the treatment (especially in the winter), things get bad 
again.

Stuff like doing dishes & cleaning the bathroom can make the situation 
considerably worse.  Someone suggested rubber gloves but those seem to 
bother my hands, too.  I think cotton gloves under rubber gloves may work.  
Hiring a cleaning person helps too.  ;)

I have been told that the underlying cause of the problem is actually an allergy
to dust mites so if you can keep your environment (especially sleeping space)
free of dust, you may be better off.  A few suggestions I've read about:
	- humidity < 50%
	- frequent vaccuuming & dusting
	- minimal decorations & knick-knacks to collect dust
	- special mattress & pillow covers (call National Allergy Supply at
		1 800 522 1448 for a selection of various anti-allergy products)
	- live in a house with wood floors (instead of carpet)


I don't actually do any of those things myself because Elocon works well 
enough for me, but if you're motivated & extra-susceptible, it may be 
worth your while.

Hope this helps!  
Sherrill
From: sbookey@ep.ieee.org (Seth Bookey)
Newsgroups: misc.fitness
Subject: eczema
Date: 28 Dec 92 15:30:23 GMT
Reply-To: sbookey@ep.ieee.org
Organization: IEEE, New York, NY


I am having horrible trouble with eczema.  I am rather sick of the dermatologists

and the allergy tests have been inconclusive.  Any advice out there?  Thanks.