Clinical Tests
Total Cholesterol < 200 mg/dl
HDL > 60 mg/dl
LDL < 130mg/dl
Triglycerides < 150 mg/dl
Glossary:
- leptin (the hormone that tells us we're full)
- ghrelin (the hormone that tells us we're hungry)
- alkaline promoting -Fruits, vegetables, tofu, beans and some nuts and seeds are alkaline-promoting foods.
- acid promoting - Dairy, eggs, meat, most grains, processed foods, and many convenience, packaged foods tend to be more acidic
- Ginger, an alkaline spice, is also an anti-inflammatory. Multiple studies using ginger have shown it to be effective in reducing muscle pain and soreness after workouts.
- Capsicum, the spice found in chilies and hot peppers, also has anti-inflammatory properties, and is alkaline in nature.
Training Plans
Magazines, etc.
Exercise
3 Things I liked from yoga class
- Rowing (can do anywhere and great for abs)
- Side Squart (good groin stretch and strengthener)
- Hip Stretch (great for outer hip. Start from push up)
Health
Structure Your Workouts
The same basics apply here as in any workout. Start with a warm-up of 10-12 minutes. Put in some technical focus for three to five minutes. Perform the main body of your workout, and then follow with seven to 10 minutes of cool-down.
Three rides a week in the winter will keep you in shape and improve your bike ability.
Drill ride. The main body consists of four sets of 30-second one-footers, with two minutes of recovery. To perform a one-footer, remove one cleat from the pedal and rest that foot safely on the frame of the trainer. Concentrate on 30 seconds of smooth, fluid circles using just one foot. Switch feet and take two minutes of easy spin with both feet as recovery. The next drill is four 30-second spin-ups with two minutes’ recovery. To perform a spin-up, start at 90 rpm in a moderate gear. Gradually increase your cadence to 95, 100, 105 rpm and so on while still in that same gear. After 15 seconds of increasing cadence, get to your fastest spin which is still very smooth (no hopping around in the saddle) and hold that for 15 seconds. Take a full two minutes of easy circles between each for recovery.
Interval ride. After a solid warm-up, shift into a higher gear and commit to going very strong for two minutes. You can determine how intense that effort should be with a heart rate monitor, by rate of perceived effort or by breath rate. Then, spin easy for three minutes. Start with three rounds, and as fitness develops, go to four or five rounds. After that, increase the duration of the effort. Eventually, reduce the recovery time.
Steady state. After a solid warm-up, settle into a pace that will last 15-30 minutes. Make this a challenge, but not nearly as intense as the effort in the interval ride. Again, use either heart rate, perceived effort or breath rate to decide on the intensity. Hold this effort steady and strong for the full duration, and concentrate on good pedaling mechanics. Be sure to leave plenty of time for a quality cool-down.
Vitamins
| Name |
Amt |
%DV |
True Need |
| A |
3500 UI |
70% |
|
| C |
90mg |
150% |
|
| D |
400 IU |
100% |
|
| E |
30 IU |
100% |
|
| K |
25cg |
31% |
|
| B1 |
1.5mg |
100% |
|
| B2 |
1.7mg |
100% |
|
| Niacin |
20mg |
100% |
|
| B6 |
2mg |
100% |
|
| Folic Acid |
500 mcg |
125% |
|
| B12 |
6mcg |
100% |
|
| Biotin |
30mcg |
10% |
|
| Pantothenic Acide |
10mg |
100% |
|
| Calcium |
200mg |
20% |
|
| Iron |
18mg |
100% |
|
| Phosphorus |
109 mg |
11% |
|
| Iodine |
150mcg |
100% |
|
| Magnesium |
100g |
25% |
|
| Zinc |
11mg |
73% |
|
| Selenium |
55mcg |
79% |
|
| Copper |
.9mg |
45% |
|
| Manganese |
2.3mg |
115% |
|
| Chromium |
35mc |
29% |
|
| Molybdenum |
45 mcg |
60% |
|
| Chloride |
72mg |
2% |
|
| Potassium |
80mg |
2% |
|
| Lutein |
250mcg |
|
|
| Lycopene |
300mcg |
|
|
Diagnostic/Lab Tests
Heart
Thyroid
Kidney
Bone
Pancreas
Liver
| Alkaline phosphatase |
40-115 |
|
| Bilirubin, Direct |
<.2 |
|
| Bilirubin, Total |
.2-1.2 |
|
| GGT |
3-70 |
|
| AST |
10-35 |
|
| ALT |
9-60 |
|
| Protein, total |
6.2-8.3 |
|
Guided Imagery
Guided Imagery works best when you can close your eyes and listen to another voice. The following script was adapted from a stress-buster exercise available at www.thehealingmind.org. a site that offers many similar resoureces.
Begin by getting comfortable where you are...take a couple of slow, deep breaths...when you breathe in, notice that you're bringing in fresh air, oxygen and energy, which can help you fuel and recharge your body...and when you breathe out, let go of any unnecessary tension, discomfort or worry...give yourself permission to relax...as you relax, let your eyes close and begin to focus inside.
Imagine yourself in a place you love...somewhere beautiful, peaceful, comfortable and safe...somewhere you know or somewhere that feels good for you to be in...imagine it is yours...
Intice the colors and sounds there...notice the air, the fragrances...notice the time of year or time of day...nitce the temperature and how you've dressed...this is a place where your body can relax and revitalize...take the time to enojoy it...if your mind wanders for time to time, focus on your breatha dn bring yourself back to your beautiful place...remember you can come back here whenever you like.
When you're ready to return to the outer worlkd, slowly let the images fade and go back inside...bring the feelings of safety, relaxation and revitalization with you...let yourself return energized and refreshed, ready to make the best of the day ahead.
See also:
最終更新：2014年04月30日 01:06
