Archive for February, 2010

Cardio routine

February 27, 2010 1 comment

So on average I do two cardio workouts per week.  On a  good week, I’ll do 3.  Here’s how it breaks down:

Cardio 1: 32-minute run.  Typically on a treadmill during the fall/winter.  (Hate running outdoors in the cold.  Love running outdoors in the heat.)  I never run on a flat level.  Always have a minimum of 2.5 incline.  I use a heart rate monitor (more on that later) and try to hit 185 bpm.  I typically hit 172.  Sometimes I hit 182.  The highest I’ve gotten.

Cardio 2: 30 minutes on the stairmachine.  Every 5 minutes, I sprint for 2 minutes.  (My sprints are speeds of 10 or 12 depending on the machine and my energy level).

Cardio 3: I either run again or hit the stairmachine again.


Current routine

February 26, 2010 Leave a comment

Every 6 months I try to mix up my workout routine so my body doesn’t get used to it.  I’ve had my current routine for a year.  Needless to say, it’s time for a new routines.  Sometimes it’s just hard thinking up a new routine.  Not sure why.  But I’ll have to plan one out very soon.  In the meantime, here’s what I’m doing now.  (I’ll talk about my cardio routine in tomorrow’s post.)

Weight training:

Monday: Cardio

Tuesday: Back and triceps.  Four exercises for back with four sets each.  Usually 12-15 reps on the first two sets.  6-8 reps on the last two sets.  For triceps three exercises (with four sets each).

Wednesday: Shoulders and biceps.  Four exercises for shoulders with four sets each.  Usually 12-15 reps on the first two sets.  6-8 reps on the last two sets.  For biceps, three exercises (with four sets each).

Thursday: Cardio

Friday: Chest. Four exercises for chest with four sets each.  Usually 10-12 reps on the first two sets.  6-8 reps on the last two sets.  In between sets I do medicine ball push-ups.  8 reps on each side.  By the last set, I’m down to 5-6 reps  on the medicine ball.

Saturday: Cardio

Sunday: Rest

Cold workout

February 25, 2010 Leave a comment

I was feeling a little under the weather today.  First time in years that I felt like I was catching a cold.  I heard once that if you’re feeling sick, a workout can snap you out of it.  (I’ve also heard that if you’re feeling sick, you should take the day off and let your body rest.)  I subscribe to the former camp, so I had a brief shoulder and biceps workout today.  Did I feel better at the end?  Yes, I did.

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Why you should juice

February 24, 2010 1 comment

Yesterday I wrote a mini review of my Breville juicer. I also mentioned how juicing helps me maximize my workouts, especially cardio. Here are some extra reasons why you should juice via the website, Juicing for Health.

Beets: This is a powerhouse of a vegetable. Beet juice detoxifies not only the liver, but also the entire system of excessive alcohol abuse. It reactivates the red blood cells and supplies fresh oxygen to the body. It also normalizes blood pressure, lowering high blood pressure or elevating low blood pressure. Other benefits include prevention against varicose veins, kidney ailments, and certain types of cancer.

Broccoli: Another powerhouse, this cruciferous vegetable stimulates production of antibodies to help fight cancer. It’s especially rich in vitamins A, C, K, B6 and E, as well as calcium, folic acid, phosphorus, potassium, and magnesium.

Carrots: In addition to keeping your eyes/eyesight in excellent shape, carrots can also help lower your cholesterol levels. Its anti-inflammatory traits help reduce arthritis, rheumatism, gout and even acne.

Celery: Drinking celery juice every day for a week significantly helps lower blood pressure. A compound called phtalides helps relax the muscles around the arteries, dilating the vessels and allowing blood to flow normally. Celery juice has also been shown to effectively and significantly lower LDL (bad) cholesterol.

Cucumbers: There’s a reason why people put sliced cucumber on top of their eyelids. The high amount of vitamin C and anti-oxidants in cucumber makes it an important ingredient in many beauty creams for treating eczema, psoriasis, and acne. Cucumber can also help fight inflammation in joints and is beneficial to people who suffer from arthritis, asthma, or gout.

Asparagus: Asparagus helps to cleanse the body of waste material. As a result, some people pass smelly urine after eating asparagus. This is simply a sign that your kidneys are functioning as they should. The diuretic effect of asparagus juice helps relieve premenstrual swelling and bloating while the magnesium helps relieve irritability, fatigue, and depression.

Obviously there are countless more vegetables and fruits that you can juice, each with its own beneficial properties.  I wrote this entry simply to get people interested in juicing.  When you think of it, it’s a small financial investment with an amazing range of payouts.

Benefits of juicing

February 23, 2010 2 comments

About a year ago I saw a late-night infomercial for the Jack La Lanne juicer. I don’t consider myself the gullible type, but after the commercial I was convinced I needed a juicer.  A few weeks later my dad bought me the Breville Juice Fountain Plus JE95XL. I love it and I recommend it to anyone who’s serious about their health.   When I first got the machine, I juiced about 3x week. By the end of the first month I was doing 4x. Then 5x. Today I juice every day. Once in awhile I might skip a day, but I try to juice as much as I can. And I have to say, I totally feel the difference. Especially in my workouts. I’ve noticed that if I juice an hour or so before a workout, I’m practically tireless. Especially when doing cardio.

Aside from the energy jolt, I love knowing that I’m getting an entire day’s worth of veggies in one glass.  As for the juices themselves, they taste great.  Some of them are an acquired taste (celery is a tad bitter if you ask me), but for the most part, throw in an apple and you’re good.  (Apples overpower pretty much everything.  Esp Fuji apples.)  I make all sorts of juices. One of my favorites is: Fuji apple, carrots, broccoli, and cucumber. Sometimes I mix it up and I might do beets or asparagus or celery. Each veggie is important and helps your body in various ways. To be honest, I haven’t gotten sick or caught the flu in over a year, if not longer. I do believe it’s because of my regular workouts and constant juicing.

The machine itself is also great.  I’ll admit, cleaning is a hassle, but you get used to it. In all I’d say it takes me 20 minutes from start to finish to juice and clean. Hardware-wise, I’ve had the Breville for a year with heavy use and the motor is as good as new. Unfortunately, the mesh/filter part is starting to deteriorate. Replacements (which it seems you can only buy via Breville’s website) are somewhat pricey.  My mesh filter, for instance, will set me back about $54. (Luckily you can search for coupon codes to bring that price down.)  But like I said, it lasts one year under intense use. So I guess it’s not that bad. And the rest of the machine is in perfect condition.

I’ve also noticed the machine does an excellent job at extracting juice. (I can tell because the pulp is usually dry or just a little moist.) It has two settings, a high setting and low setting. I use the high setting for everything. (I’ve noticed the low setting is just too slow sometimes.)  The motor is a little loud, but not loud enough to wake the neighbors.  The chute is big enough to fit 1/2 an apple. (They say you can fit a whole apple, but I’ve never tried it.) Sometimes if I’m juicing broccoli the florets shoot up from the chute (because of the suction/wind created by the machine), but if you drop the broccoli in carefully, you can avoid that.

Overall, I recommend this machine with no reservations.  Even more so, I recommend juicing. The benefits are incredible and the more you read up on it, the more you’ll want to juice.

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To run or not to run

February 22, 2010 Leave a comment

NYC Marathon starting point.

So I mentioned before that I ran the NYC Marathon in 2001.  Well, I’m debating running it again this year.  I’ve been saying that for the past 3 years, but this time I’m really up for it.  The only thing stopping me — the entry fee is $185. Insane!! I think I paid $60 the year I ran it. You only get charged if you make the cut, so it’s not so bad, but still.

I believe March 15 is the closing date to apply. (It’s only $11 to apply.)  Not sure what I’m gonna do yet. I feel like I need an extra nudge to run it, but unfortunately I don’t have any friends who would be even remotely interested in running it with me. We’ll see. Hopefully I’ll bite the bullet and apply.

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February 18, 2010 Leave a comment

As much as I love working out, today was one of those days where I was tempted to skip.  I ran the scenario through my head dozens of times.  I’d get to the gym, sit in the steam room, let my muscles relax, and then I’d be out.

But I motivated myself to workout and I’m glad I did.  I had a pretty intense 30-minute cardio workout.  30 minutes on the stair machine.  Every 5 minutes, I’d sprint for 2 minutes non-stop.

After I was done, I felt like a million bucks.  That’s what I love about cardio.  It just wakes you up!

Tomorrow is my rest day.  (I usually do 6 workouts/week).  So that means I’ll probably just chill in the steam room for a few minutes.  Unless of course I get a sudden rush of energy.

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