HDTenEightyP/NetNews huggingface dataset:
From: loszewski_im@sage.hnrc.tufts.edu
Newsgroups: misc.fitness
Subject: Re: Squats for maximum gain
Date: 27 Jul 92 13:18:30 GMT
Organization: USDA HNRC at Tufts University

In article <1992Jul26.211738.16625@henson.cc.wwu.edu>, n9020351@henson.cc.wwu.edu (James Douglas Del-Vecchio) writes:
> 
> When I started getting back into squats, about a month (?) ago,
> they made me so sick I thought I needed a doctor.  Per advice 
> by netters, I cut down from 5 sets of 20 reps, to 5 sets of 10 
> reps with light weights, and have been working the reps and weight 
> up very slowly.

(stuff deleted)
> 
> My question is, which is recommended for maximum gains in either
> size or strength?   I know super-high reps are not recommended for
> most things, but squats have always seemed different than other
> exercizes to me in this regard, and when I used to real squats before,
> I would do like 30, 25, 20, 15, 10, reps of ~135-185-225 lbs (medium
> heavy to me), unlike the 6-12 reps of most things, and it was these
> medium weight/high reps, that seemed to feel right at the time.
> 
> Maybe I need something different now, I don't know.
> 
> JD

If your trying to put mass or size, you should keep your reps low and your 
weight fairly high.  If you feel yourself getting nausea or light headed, back-
off and give yourself a breather.  The guy that is training me for an upcoming
competition is a maniac when he works with you and he was working with me doing
squats.  After a few quick sets with 300lbs, I felt like I was going to die.
Usually, more reps is for cuts.  I also think that more reps will give you more
strength, but don't quote me on this one.  I could be wrong.

Rob
Newsgroups: misc.fitness
From: gamiddle@math.uwaterloo.ca (Guy Middleton)
Subject: high-protein meal before or after workout?
Organization: MFCF
Date: Sun, 26 Jul 1992 22:05:21 GMT

The conventional wisdom says that, after doing weight training, muscles
rebuild themselves, and need dietary protein to do this.  I normally eat a
high-carbohydrate diet, so I have a couple of questions:

	Should I have a high-protein meal on days when I do weights?

	Is it better to eat such a meal before or after weight training?

 -Guy Middleton, University of Waterloo		gamiddleton@math.waterloo.edu
		(+1 519 885 1211 x3472)		gamiddleton@math.uwaterloo.ca
From: silver@macbeth.umd.edu (Adam Silver)
Newsgroups: misc.fitness
Subject: Re: Arm Wrestling - Which Muscles ?
Date: 23 Jul 92 02:24:06 GMT
Organization: University of Maryland

In article <hpsxr6h@rpi.edu> cecchinr@berra.cs.rpi.edu (Ron Cecchini) writes:

>Ron
>
>"net nerds"?  "net nerds" ??!!!!@#@!^@#@*
>Thats it! Wait until your 14.875" arms meet up with my 15.625" pythons!
>("pythons", of course, should be said with sarcasm)

Guess what, Ron?  They're 15 solid inches now, so WATCH OUT!  I'm catching
up.  :-)

							-Adam

-- 
     **********************************************************************
     *               Adam Silver    Powerlifter/Armwrestler               *
     *           silver@umd5.umd.edu    University of Maryland            *
     **********************************************************************
From: bobm@anasazi.com (Bob Maccione)
Newsgroups: misc.fitness
Subject: Help! My pool is too short.
Keywords: swimming
Date: 27 Jul 92 18:17:41 GMT
Distribution: na
Organization: Anasazi Inc, Phoenix AZ USA


I just moved into a place with a pool and would like to swim laps,
however the pool is just a little too short.  Has anyone out there
ever built a 'leash' type device to allow swimming without going
anywhere?


thanks in advance
bob maccione
anasaz!bobm@asuvax.eas.asu.edu
From: n9020351@henson.cc.wwu.edu (James Douglas Del-Vecchio)
Newsgroups: misc.fitness
Subject: Re: former fatness questions
Date: 28 Jul 92 19:41:06 GMT
Article-I.D.: henson.1992Jul28.194106.22947
Organization: Western Washington University

tpe36878@uxa.cso.uiuc.edu (Mr. Mensa ) writes:

(went from 315 to 190)

>	I still look at myself as being very fat...I know that I am no where
>near the 315 I used to be, but I am still a hefty guy. Being very large boned
>does not help at all (I have been classified 'obese' since 4th grade). My
>question is: is there anyone out there who has lost a lot of weight who does
>not feel that their body looks much different?

	I _gained_ about 100 lbs in a similar time frame, and untill 
recently, I thought of my self as still being very scrawny, despite what 
other people were telling me.   I had a pal in college who was rather thin, 
but he used to be super fat, and _in his mind_ he still was.  He was self
conscious, avoided dates, etc, and the crazy part was, it was all in his
head. 

>	The skin on my body seems to hang all over the place--perhaps this is
>a reason I still look at myself as being fat. A friend of mine told me that
>since I lost the weight so quickly, it is not possible to tighten my skin
>without resorting to plastic surgery. Any comments....?

	The rate at which you _gain_ the weight is the factor.   If you gain
weight rapidly, the skin will tear rather than grow, and there is no going
back to tight skin.  If you gain weight slowly, the skin will grow, and 
will do some shrinking after you lose the weight.  Torn skin will be covered
with stretch mark scars.
	The rate you lose the weight has little to do with anything.  If 
your skin shrinks, it will take years, I believe.


>	When I was fat, I would always sweat.....like a pig. Now, I still do,
>and this concerns me. I read the sweating posts, but I still don't know...
>Here's a typical situation: It is 15 degrees out (or 30 or 40), and I have to
>go to class, a ten minute walk. I am wearing a light sweater and an overcoat
>with scarf and gloves (I seem to get very cold easily now, too). When I 
>finally get to the building, I am sweating. This will happen no matter how I
>dress and no matter what the temperature is like. I don't just perspire...
>I usually sweat like a pig. Therefore, I usually get to class ten minutes
>early or so and have to go into the bathroom and wipe sweat off my brow. Also,
>I seem to sweat a lot wherever my skin hangs loosely...

	You're just a sweaty guy.  Don't worry about it.

>	Finally, I am currently under a self-prescribed program of sit-ups,
>jogging, and healthy eating. I wonder if there is anything else I could be 
>doing to alleviate some of these problems.

	Just keep it up, you're doing fine.

>		in advance, I thank you
>		thomas ehardt
>		tpe36878@uxa.cso.uiuc.edu

Jim Del Vecchio
From: timbomb@cs.uq.oz.au (Tim Mansfield)
Newsgroups: misc.fitness
Subject: Re: proper form for hanging leg raises
Date: 30 Jul 92 04:49:20 GMT
Reply-To: timbomb@cs.uq.oz.au

In <1992Jul29.131022.9639@linus.mitre.org> jfjr@mbunix.mitre.org (Freedman) writes:
>    As part of my ab routine I do hanging leg raises - legs straight
>until failure then I bend at the knees for a few extra. I don't think
>I am doing them right - feels like I am working my hips more than my
>abs. Any advice??

Concentrate on contracting your abs instead of just raising your legs. The main 
aim is to roll your pelvis as far forward as you can.
--
Tim Mansfield                                         timbomb@cs.uq.oz.au
Dept of Comp Sci, Uni of Qld, Australia, 4072           +61 (0)7 365 2956
"Nothing is wrong with the idea that there would be a God...  
		who changes the water." mvs@softway.oz (Mark V. Shaney)
Newsgroups: misc.fitness
From: danac@morc.asd.sgi.com (Dana Crom)
Subject: Re: Push-Up Suggestions!
Followup-To: misc.fitness
Summary: Pushup == Bench Press?
Organization: Silicon Graphics, Inc., Mountain View, CA
Date: Wed, 29 Jul 1992 18:32:02 GMT

Thought I'd throw some numbers in - I posted last week that the last time I
measured, pushups were equivalent to 125-130 lbs on the bench.  The last time
I measured, though, I was at about 170 lbs, so I tried measuring again. 

The new numbers are:
	
	Height -		5'10"
	Weight -		155 lbs
	Pushup Weight -		110 lbs

This was measured over the course of 10 pushups on a scale.  Weight was the
same at the lowest and highest positions, but jumped around a lot on the
press and release.

I would agree that pushups more closely resemble machine bench press, since
the balance component is almost absent.  However, they seem to do a lot more
for abs than bench does, since you need to keep your body straight.  Judging
by the weight equivalents I got, pushups run at about 70-75% of your body
weight if you want to compare to bench.

This also shows why although pushups are great for toning and moderate
strength gains, they are not too good for adding bulk or *big* strength
gains once you are in shape.  I won't complain - I find it a lot easier
to fit pushups, situps, etc. into my daily schedule than a trip to the
gym.
-- 
-----------------------+------------------------+------------------------------
Dana Crom              | Silicon Graphics, Inc. |  Smile - let them *WONDER* 
danac@morc.asd.sgi.com | (415) 390-1449         |  what you've been up to . . .

Newsgroups: misc.fitness
From: rajacobs@plg.waterloo.edu (Rory Jacobs)
Subject: NordicFlex Gold, SoloFlex, ...
Followup-To: misc.fitness rajacobs@plg.waterloo.edu
Summary: Anybody use these things?
Organization: University of Waterloo
Date: Fri, 24 Jul 1992 16:54:54 GMT


Hi,

I have been thinking about purchasing a SoloFlex, or a NordicFlex Gold,
but before I do I would like to get opions on them --- hopefully even
some from people who have used them :)  The usual type's of questions
are relevent here:  Do you get a good workout?  Will I be able to increase
my physical strength?  Are they reasonably safe to use? Are they durable?
I would get free weights, but I don't have someone to work out with, and
my space is limited.  Going to a gym is not that good an option for me.

Thanks in Advance,
   Rory

ps.  If this is in a FAQ, I apoligize.

---
Rory Jacobs                      rajacobs@plg.waterloo.edu 
Department of Computer Science   University of Waterloo, Waterloo Ont.
       >Hi, I'm a .sig virus copy me and put me in your .sig<
A guy grumbled at his friend, and then said "Sorry, I'm in a bad mood
today". The friend asks why, and the guy replies quite mater-of-factly
"Well, I'm in grad school"
Newsgroups: misc.fitness
From: boone@IDA.ORG (John Boone)
Subject: Sore legs / massage
Organization: IDA, Alexandria, VA
Date: Tue, 21 Jul 92 22:32:54 GMT


-------------------------------------------------------------------------
From Bicycling magazine, pp.76-77, July 1992

Companion articles to "Kneading You - A Pro Masseuse Lends a Hand With Leg
Massage"

Reproduced without permission.

-------------------------------------------------------------------------
MASSAGE TECHNIQUES

1. Full Muscle Flush

This surface stroke prepares the muscles for deeper work.  It loosens the
fibers and increases the blood flow to wash out lactic acid and other toxins.
Begin with the calves.  Place the palms flat against the bottom of the muscle
and stroke toward the heart in a continuous movement.  Always stroke toward
the heart so the blood containing the toxins isn't traveling back into the
muscles.  After a few of these, knead the muscle during the stroke by working
the bottom of the palms in and out.  End with the original flat stroke.

2. Broad Cross-Fiber Stroke 

After each muscle group has been flushed, use the same palm position at the
center of the muscles, but work sideways.  Press harder than the flush.  The
hands are moving acros the muscle fibers, separating them and making them
pliable so the massage can go deeper with the next type of stroke.  This is a
great supplement to stretching.  It makes muscle fibers less likely to tear.
End with more flushing.
 
3. Deep Muscle Spress

"Spress" is a Swedish term.  This technique is also known as muscle
stripping.
Use fingers, knuckles, or even elbows to penetrate the muscle.  [Press deep
into the leg where previously rubbing the surface.]  Apply pressure until the
comfort limit is passed.  If there's pain, work slower, or do a few palm
strokes before spressing again.  Knuckles and thumbs work best.  Concentrate
on specific areas, instead of stroking the whole muscle.  But remember to
work
toward the heart.

-------------------------------------------------------------------------
SELF-MASSAGE

Initial Strokes

Self-massage uses the same sequence of strokes as assisted massage, and the
same order of muscles -- calf, quads, hamstrings, glutes.  But it's usually
less effective because self-massagers get tired or bored quicker.  The most
common mistake is skipping the full-muscle flush or cross-fiber stroke to
concentrate on the spress in the sorest areas.  If you don't prepare the
muscles, you won't be able to penetrate deep enough.  [...] Be sure you're
applying pressure with both hands.  Sometimes one side of the leg gets
shortchanged.

Going Deeper

The advantage of self-massage is that you know exactly where it hurts and can
key on these areas.  You also know when your muscles are loose enough for
deeper penetration. [...] Amateurs usually don't go [deep enough] in assisted
massage, or do so too quickly and it hurts.  You can find that perfect
balance. [...] It's best to use both [hands], but fatigue is a problem in
self-massage.
From: petemo@brtph378.bnr.ca (Pete Morrissette P840)
Newsgroups: misc.fitness
Subject: Jack LaLlane's Gold Card
Date: 22 Jul 92 14:12:06 GMT
Distribution: usa
Organization: BNR, Inc. Research Triangle Park, NC
Originator: petemo@brtph378

********** FOR SALE ***********

- Jack LaLanne's Gold Card
- Worth $1100, Make your best offer!
- Only costs $55/year for renewal for
  the rest of your life!

- Can be used at any Jack LaLanne's
      Spa or Holiday Health Spa thru-
      out the US.

 W: 919-991-7838
 H: 919-380-0868
Newsgroups: misc.fitness
From: muchor@zow12.desy.dee (Krzys Muchorowski (Warsaw))
Subject: Re: coming off a training program
Reply-To: muchor@vax58b.desy.de
Organization: DESY
Date: Wed, 29 Jul 1992 14:28:03 GMT

In article <1992Jul29.130534.958@samba.oit.unc.edu>, Robert.Holton@bbs.oit.unc.edu (Robert Holton) writes:
|>A couple of weeks ago the rowing season here in Ireland finished, so I
|>came off my training program which was pretty intense - 3-4 hours a day.
|>The result of this was pretty drastic; I almost completely lost my
|>appetite and found it very hard to motivate myself to eat (I'd been eating
|>almost 4000 calories a day when in training) and found it very hard to
|>sleep - I was ending up staying awake to 7am before I was sleepy enough to
|>drop off. I got round the sleeping problem by staying awake till the
|>following night, but even then it took a while to get to sleep. After a
|>week of not training I couldn't stand it any more so now I scull for about
|>an hour a day and run ~3 miles a day which helps.
|>
|>So, is this a typical reaction to stopping a heavy program? Anyone else
|>experienced a similar reaction? I'd be interested to hear anyone else's
|>experiences.
|>--
|>

Well, I have never had such a heavy program, but I can say that when I stopped
my training (usually about 2 hours 4 days a week plus a little cycling or jogging) for a month I had also big problems with falling asleep. And I felt
really awfully without my training - I wonder, when fitness becomes
addictive ?
   Krzys
From: dyer@spdcc.com (Steve Dyer)
Newsgroups: misc.fitness
Subject: Re: Questions About Low Carbo Diet
Date: 23 Jul 92 12:08:40 GMT
Article-I.D.: spdcc.1992Jul23.120840.23667
Organization: S.P. Dyer Computer Consulting, Cambridge MA

In article <1992Jul23.041831.10064@omen.UUCP> caf@omen.UUCP (Chuck Forsberg WA7KGX) writes:
>>Any very-low-calorie diet (< 700 kcal/day) will produce ketosis, as
>
>According to Atkins, carbos must be lower than 35-40 g/day to get the
>BDK (Benign Dietary Ketosis) discussed in his 1992 book.  35 grams
>of carbohydrate corresponds to about 140 calories (kcal) depending on
>whose data one uses.

He may be referring to some level of ketosis where "beneficial"
effects like anorexia kick in.  You'll still frequently be able
to measure it in your urine at somewhat higher carbo intakes.

-- 
Steve Dyer
dyer@ursa-major.spdcc.com aka {ima,harvard,rayssd,linus,m2c}!spdcc!dyer
Newsgroups: misc.fitness
From: max@isis.eng.hou.compaq.com (Max Heffler)
Subject: Re: Shoulders
Organization: Compaq Computer Corp.
Date: Mon, 27 Jul 1992 00:29:45 GMT

ah238@cleveland.Freenet.Edu (Joseph Zupko) writes:

>Anyone know any good shoulder exerices with dumbbells?

1.  Upright Dumbell Rows
2.  Seated Dumbell Military Press
-- 
Max Heffler, Senior Software Engineer   internet: max@compaq.com
Compaq Computer Corporation             uucp: ..!uunet!max@compaq.com
P.O. Box 692000 - M050701               phone: (713) 378-8366
Houston, Texas  77269-2000              fax:   (713) 374-7305
"The views expressed here are my own, and not those of my employer."
Organization: Robotics Institute, Carnegie Mellon, Pittsburgh, PA
From: hpmwtd.sr.hp.com!budn@overmind.mind.org
Newsgroups: misc.fitness
Subject: Re: How To Identify Lactic Acid Buildup?
Date: 22 Jul 92 21:24:00 GMT
Organization: HP Santa Rosa Site (NMD MTA MWTD)
X-mailer: Stadel 3.4a-227
X-Spam-content: irrelevant

westes@netcom.com (Will Estes) writes:

>Could someone who is familiar with the subject please tell me what sorts
>of symptoms lactic acid buildup causes on the day *after* a long
>workout, and are there any ways to speed recovery?

I get lactic acid buildup (technically called acidosis) from especially
hard bike training rides and races.  The next day, the muscles in
question, and ONLY those muscles, still show the effects of it.  I get
the same burning sensation in the quad area when climbing stairs for
example, as I felt at the end of the ride itself.  It's not a whole-body 
fatigue.

>I'm actually a windsurfer, not a runner, but it seems to me that lactic
>acid is a problem that runners deal with frequently.  I find that the
>day after a long day of windsurfing, my whole body is incredibly weak.
>It's not a localized pain, as with a weightlifting workout, but a
>general lethargy and a sensation in the muscle that it will not sustain
>any kind of work.  I guess I could describe the feeling as one of not
>having any glycogen stored in the muscle.  I'm not sore; it's more that
>I just lack any muscular energy.

I would agree with your assessment.  If your whole body is fatigued, you
may have not only drained the active muscles' glycogen but also the
glycogen stored in your liver.

>Any thoughts on whether these symptoms are due to lactic acid, and can
>someone recommend a few tricks for speeding recovery from a long
>endurance workout?

It sounds like you would do well to replace, as quickly as possible,
your depleted glycogen stores.  You may want to take something with
you to eat right at the end or even during your windsurfing sessions.
Everything I've read about glycogen depletion stresses the fact that
your body is most efficient at restocking its glycogen within the 
first hour or so of stopping the activity.  Eat carbo's right away.

Good luck,

-Bud
From: silver@macbeth.umd.edu (Adam Silver)
Newsgroups: misc.fitness
Subject: Re: arm wrestling/Adam Silver
Date: 24 Jul 92 17:54:25 GMT
Organization: University of Maryland

In article <1992Jul24.083401.15676@doug.cae.wisc.edu> wittmann@engr.wisc.edu (art wittmann) writes:
>>>> I don't mind armwrestling women (and other things).  :-)  Ha!
>>> 
>>> 							-Adam
>
>So are you saying that you don't mind doing things besides armwrestling
>with women, or that you don't mind armwrestling other thing besides
>women (like what? various members of the animal kingdom?)?
>

I don't mind doing OTHER THINGS besides armwrestling with women you pen*shead.


>Sounds like yet another glove has been thrown down!  When will be
>defeated?  When will the rein of torchure end?  It's almost like
>a bad rocky film.  "hey pauly, I'm going to armwrestle the russian."
>"What are you crazy Rocky?  He'll kill you, he's not human..."
>and as they come to the table Adam the russian is heard to say;
>"I must break you." etc. etc.
>
>Art

Is this ever going to end?

							-Adam

-- 
     **********************************************************************
     *               Adam Silver    Powerlifter/Armwrestler               *
     *           silver@umd5.umd.edu    University of Maryland            *
     **********************************************************************
From: clong@remus.rutgers.edu (Chris Long)
Newsgroups: misc.fitness
Subject: Heart Rates
Date: 31 Jul 92 05:45:44 GMT
Organization: Rutgers Univ., New Brunswick, N.J.


I just measured mine at 54 bpm.  I'm 26, 5'10", 240.  Is this
good, bad, or fair?
-- 
Chris Long, 265 Old York Rd., Bridgewater, NJ  08807-2618

"In a study of schoolboys, an educator discovered a correlation between size
 of feet and quality of handwriting.  The boys with the larger feet were,
 on the average, older."        Wallis & Roberts, _The Nature of Statistics_
From: loftis@hpcc01.corp.hp.com (Kirk Loftis)
Date: Mon, 27 Jul 1992 19:09:21 GMT
Subject: Re: Help me gain ten pounds!!
Organization: the HP Corporate notes server
Newsgroups: misc.fitness

	Hello Dave,

	After reading your post, I thought to myself - "Where are the leg
exercises!!!"  The legs can put on additional weight.  Your program
looks fine if you include some legs!!!  I would suggest a goal to add a
new plate to some (anyone of the exercises) at least once a month.  What
I do is increase something every month and work on perfect form and
control.  One can lift a weight with poor form easier than perfect form.
Make sure that you are concentrating on the muscles intended for the
exercise.

	As far as weight gain, I was 124 lbs at 5' 8" out of High School, 
today I am 155 lbs (fifteen years later).  Most of my weight gain has
been on the upper body, but finally some weight is being added to the
thighs and calves.  

	How old are you?  Some of the problems of high-metabolism will
decrease as you get older.  Thus you are able to put on more weight.
One problem that I had was that I worked out so much that I was burning
up muscle mass (less than 2% body fat at that time).  Dispite what
everyone says, you need some body fat to put on muscle (I would suspect
around 5%).  Then when you want to look great drop that body fat back
down.  I was running more than 100 miles a week and weight lifting 5
days a week for 4 hours each time (High School was great!!!  All the
time in the world to work out.).  Today, I workout 6 days a week, 2
hours each session. 

	I would watch your diet, eat healthy, work on your body, but do
not over do it.  Nothing else, you will be in great shape (which is far
more important that the amount of weight - quality versus quantity).

	Kirk

Newsgroups: misc.fitness
From: georgec@eng.umd.edu (George B. Clark)
Subject: Re: RECOMMEND BOOK--LIFTING?
Date: Wed, 29 Jul 92 16:56:09 GMT
Organization: University of Maryland

Getting Stronger
by Bill Pearl
From: lmiller@heineken.tuc.nrao.edu (Luther Miller)
Newsgroups: misc.fitness
Subject: Re: Shoulders
Date: 27 Jul 92 15:42:40 GMT
Organization: National Radio Astronomy Observatory, Tucson Az.

In article <1992Jul27.075428.210@sage.hnrc.tufts.edu> loszewski_im@sage.hnrc.tufts.edu writes:
>In article <1992Jul26.152526.16378@usenet.ins.cwru.edu>, ah238@cleveland.Freenet.Edu (Joseph Zupko) writes:
>> 
>> Anyone know any good shoulder exerices with dumbbells?
>> -- 
>> 	It may not be today, or tomorrow but the truth will comeout.
>> 
>>  
>>  AH238@CLEVELAND.FREENET.EDU                            --------->>>>>>>>>>JAZ
>
>Military presses, front and rear deltoids, and shrugs.  Instead of describing
>them step by step, go to your nearest magazine rack and flip through a copy
>of Flex, Muscle Fitness, Mass, or Men's Fitness magazines.  This month's issue
>of Muscle and Fitness has an article showing Shaun Ray working the shoulders.
>
>Rob

Shrugs are for your trapezoids..

/lex