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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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Since ordering Nitrobol seven weeks ago I have gained about
20 pounds of straight muscle. I didn't think I could get
to this body'. For a long time I was stuck at 165 but
today I am 186 and still growing. Everyone around me
things I am on the juice but when I show them the
Nitrobol bottle they want to know more.
Thanks for everything,
Lionel E. Pope II
For full details see http://www.trulyhuge.com/nitrobol.htm
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Fitness Tips For 8/30/2006
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Understanding Your Heart Rate
By Zach Bashore
A person's heart rate in an exact measurement can and will determine
one's fat loss progress. With physical activity, the heart rate
increases to supply the muscles with more oxygen so that the body
produces more energy. The heart can beat up to two-hundred times per
minute and the brain controls this rate by sending nerve signals to
the heart. The rate in which a person's heart beats depends on
intensity of exercise, activity levels, and genetics. There is no
"one size fits all" average for heart rate, it will vary on the
individual.
A person's resting heart rate is simply the number of times that
your heart beats while resting. The average resting heart rate is
anywhere from fifty-five to eighty-five beats per minute. Your resting
heart rate gets higher as you get older and is lower with physically
fit people. Athletes sometimes measure their resting heart rate as
one way of finding out if they have overtrained. Measuring your
resting heart rate is also used to determine a person's target
heart rate.
Athletes use a heart rate monitor as a training aid in identifying
their maximum heart rate (MHR) to determine their needed training
zones. The easiest method of calculating your maximum hear rate is
to subtract your age from 220. Studies have show that one's MHR on
a treadmill is five to six beats higher than on an exercise bike,
and two to four beats higher than on a rowing machine. It was also
found that physically fit people over the age of fifty are likely
to have a higher maximum heart rate that the average person of
their age group.
This article was intended to provide you with the basic information
of calculating your heart rate and information that will become
useful when deciding to start your own cardiovascular workout. You
also need to take into consideration that you don't have to burn
yourself out by calculating every single step you take to measure
your heart rate. Believe it or not, some people actually do this
and are looked at strangely by others as well. If you want to burn
more calories, simply eat less or become more active, you don't
have to get scientific until you are advanced enough to know what
you're doing. Until next time, later!
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Golds's Gym at 59!
By Patrick L. Deu Pree
Lifetime Bodybuilder
I had a good birthday workout at Gold's. I had a power bar before
leaving, I could feel it at 4:15 am. I was on the road by 4:35.
Stopped at Big Jim's Donuts here in Glendale for a cup of
pre-workout coffee. Hit the gym and had a second powerbar
and could feel the blast furnace heating up inside. Put on my
workout sweat suit, belted on my workout belt and hit the main
floor. Gold's Gym, Venice is something else at five in the morning.
There were quite a few people there already.
First thing, I hit the Nautilus Ab crunch machine, two sets of
twenty with increasing resistance. Then the Nautilus low back
machine for two or three sets to warm up the lower back. I
was ready.
Bench press time. I sat on the bench at did twenty five reps with
the empty bar to warm up the chest and shoulders. I put some plates
on the bar and did five reps. Added more plates and did five more,
keeping the reps low for a power movement. I added more plates and
went to three reps, getting a good pump.
I wanted a picture taken of me so I pulled out my camera and
convinced one of the guys working out on a bench nearby to take a
picture of me sitting on the bench with a good view of the workout
room behind me along with the Gold's Gym sign. He snapped off the
shot and I did two more sets.
It was time for dumbbell inclines to pump the upper chest.
I made my way over to one of the dumbbells racks along the wall.
Found an adjustable bench, set it at the proper incline and picked
a good pair of dumbbells. I don't mention poundage, it isn't important
and besides, I can't do nearly what I did when I was younger, I
hit my last real good strength peak when I was 45. I go for the
pump, to maintain muscle mass, to fight the demon of age, It works.
I a ten rep set and felt the pump real good in the upper pecs, a
second set yielded only five reps, I had really tired out the chest.
I was done.
It was time for what bodybuilding great Zabo Kozewskie used to
call "boiling oils"...Squats!
To many, the most hated exercise of all, the most feared exercise in
the world, there are so may misconception about this, the greatest
muscle building exercise in existence, Squats are the king! And it
was time to worship at the almighty squat rack.
I made my way across the main workout floor, more people had
filtered in and were hitting it hard on the various machines and
pumping the dumbbells over by the far wall...
There it was, standing there, an imposing sight, challenging me! The
squat rack...I approached and did a twenty rep warmup with the empty
bar. I wanted to do some low rep work today and have my picture
taken in the low squat position so I added plates and began the
progression of five rep sets. I added plates each time, after four
sets I worked my way down to three reps sets...I was ready. I
wanted another picture taken.
A guy on a machine nearby was obliging, he knew his stuff, so I cradled
the bar across the back of my shoulders and stepped out from the rack,
he was positioned so he could get a good sideways shot with the main
Gold's Gym sign in the background. I told him beforehand, "I will hit
the deep position and pause, that's when you take the shot." He knew
exactly what to do. It came off perfectly. Good shot!
I finished off with one set of twelve reps of stiff legged
deadlifts. I lowered the bar, riding it along my thighs and stopping
at mid shin, didn't need to go any lower at my age. At the top point
I shrugged, feeling the traps take the burden. Great, deadlifts done
I headed across the room to the dumbbell rack and did one set of t
wenty reps of dumbbell shrugs, lowering the dumbbells slowly each
time to really feel the deep burn in the traps...nice!
Time for lats!
I headed into the center training room filled with various machines
from wall to wall and stashed under a staircase as well. I went
directly to the Nautilus pullover machine. My first experience with
the Nautilus machines was back in 1971 at the original Gold's on
Pacific Speedway in Venice. The machines were plate loading and
belonged to Franco Columbu. I had read the year before, 1970, in
IronMan magazine then published by Peary Rader, about the Arthur
Jones creation and about his work with Casey Viator. One workout
on the Nautilus bicep and tricep machine had yielded a half inch
gain on my arms in one workout! So these machines, when I can
find them, are favorites of mine.
I placed myself in the seat, fastened the seatbelt to hold me down
and hit a warmup..then three successive sets of 15 reps down
to 10 for a great lat pump. I left the machine with that nice,
full feeling under my arms, my upper body was expanding...
Seated Nautilus military presses next for three successively
heavier sets from 15 down to 8 reps, my delts were
really burning!
Time for biceps. I headed over to the Nautilus bicep machine and
hit three sets for a great pump then moved to the tricep machine
for more of the same, my arms felt really pumped.
Next came the for way neck workout on the Hammer Strength plate
loading four way neck machine. I hit all for sides and then did
some forearms curls, both ways, overhand and underhand grips for
two sets each of 25 to 30 reps.
I was done, another whole body workout done, it took about an
hour and 15 minutes.
I headed out the door and hit Norm's Restaurant in Santa Monica
for a great breakfast of steak and eggs!!!!
It's great to be 59!!!!
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