{"id":2081,"date":"2007-07-19T05:54:00","date_gmt":"2007-07-19T10:54:00","guid":{"rendered":"http:\/\/cheerfulchaotic.crazycrew.org\/?p=2081"},"modified":"2007-07-19T05:54:00","modified_gmt":"2007-07-19T10:54:00","slug":"exercise-goals-and-nutrition","status":"publish","type":"post","link":"https:\/\/cheerfulchaotic.crazycrew.org\/?p=2081","title":{"rendered":"Exercise goals and nutrition"},"content":{"rendered":"<p>Well given my recent learning of things the hard way (low blood sugar bad.  Eat before working out) I was wondering if there were any other simple revelations I was missing out on.  <\/p>\n<p>I checked out the Mayo clinic, and they suggest eating carbs before, either a small amount about an hour before or a larger amount 3-4 hours before.  <\/p>\n<p>Wikipedia&#8217;s sports nutrition page suggests carbs right after workouts, both aerobic and anaerobic, for glycogen replacement.<\/p>\n<p>I&#8217;ve also heard that carbs should be avoided right after workouts because they immediately cut fat metabolism.  <\/p>\n<p>I have a few goals.  From most important to least important, here they are.<\/p>\n<ul>\n<li> I want to reduce my risk\/delay the onset of such negative health consequences as diabetes, heart disease, and (heh) cancer.\n<li> I want to get the most out of my workouts, and that means not fainting in the middle of intense exercise.\n<li> I want to retain and expand my flexibility.\n<li> I want to gain muscle mass.  Okay, well, really, strength first and showy muscle mass a close second.\n<li> I want to lose fat.  I&#8217;m currently just above the unhealthy range for % body fat.  Ideally, I&#8217;d like to be solidly in the middle, or towards the low end (for vanity&#8217;s sake).  <\/ul>\n<p>What I&#8217;ve been doing is this:<\/p>\n<ul>\n<li> about 20 minutes of stretching.  (I&#8217;ve heard that randomized studies indicate that this increases, not reduces chance of injury, at least while running, but flexibility is still important to me).\n<li>about 30-60 minutes of lifting.  2 sets, 8 reps.\n<ul>\n<li>Upper body days: lat pulls, dips, bench presses, military presses, various rows, biceps, triceps.  lateral shoulder raises.\n<li>Lower body days: (mostly machine), leg press, leg curl, leg extension, the leg squeezing and leg spreading things that I don&#8217;t know the names of.\n<li>Both days: 20 V-ups, 30 side crunches, each side, 30 legs up cruches, 20 back extensions. <\/ul>\n<li>30 minutes of cardio, more often than not, I do this on the elliptical cross trainer.  Sometimes I run instead. Very, very rarely, I do the bike.<\/ul>\n<p>So all you fitness experts *cou<lj user=duckylick>gh*, offer me your input.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Well given my recent learning of things the hard way (low blood sugar bad. Eat before working out) I was wondering if there were any other simple revelations I was missing out on. I checked out the Mayo clinic, and they suggest eating carbs before, either a small amount about an hour before or a &hellip; <a href=\"https:\/\/cheerfulchaotic.crazycrew.org\/?p=2081\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Exercise goals and nutrition&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2081","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/cheerfulchaotic.crazycrew.org\/index.php?rest_route=\/wp\/v2\/posts\/2081","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cheerfulchaotic.crazycrew.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cheerfulchaotic.crazycrew.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cheerfulchaotic.crazycrew.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cheerfulchaotic.crazycrew.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2081"}],"version-history":[{"count":0,"href":"https:\/\/cheerfulchaotic.crazycrew.org\/index.php?rest_route=\/wp\/v2\/posts\/2081\/revisions"}],"wp:attachment":[{"href":"https:\/\/cheerfulchaotic.crazycrew.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2081"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cheerfulchaotic.crazycrew.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2081"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cheerfulchaotic.crazycrew.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2081"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}