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MrJaxon25wechanged
MrJaxon25wechanged Posts: 26
in Fitness and Exercise
Hey guys,

Currently a Exercise Science Specialist (Strength Specialist) for a Physical Therapy Company.
Previously a Personal Trainer w/ Certification through NSCA.
Ask any questions or ask for tips.
I'm here to help
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  • codycisco
    codycisco Posts: 62
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    I fell yesterday and severely bruised my ankle. How long do I need to rest it before I can do TurboFire again? I have never injured it before and it was pretty strong from doing Turbo Jam and the prep schedule for TurboFire.
  • MrJaxon25wechanged
    MrJaxon25wechanged Posts: 26
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    It all depends on the severity of your injurty. Can you stand on it? What is your pain level on a scale of 1-10? What is your ROM (range of motion) like. What is your stability/strength like? All things to consider before getting back to an exercise program. If the pain level is an 8,9,10/ the ROM is limited/ and the strength/stability are limited, I would say to go see a doctor about it, get an x-ray or MRI done...then get back to me on it.

    Give it a fews days before evaluating yourself. Just go through your typical RICE method (Rest, Ice, Compress, Elevate).
    After 2 or 3 days, then evaluate yourself.

    Get back to me and let me know the results.
  • Pandasarecool
    Pandasarecool Posts: 508 Member
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    Do you think doing these daily routines every day they were assigned. plus about 45 minutes of walking every other day is enough to help me tone up and lose a bit of belly fat? Also, do you think it would be too much to add the 30 day shred as well? How many calories do you think I burn?
  • MrJaxon25wechanged
    MrJaxon25wechanged Posts: 26
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    What does the routine consist of? What is the speed/incline of the walk? What is the food intake like? What exactly do you mean by "30 day shred"? Once I can get all of this info, then I can really look into your goal and how you're achieving it, or not achieving it.
  • Pandasarecool
    Pandasarecool Posts: 508 Member
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    What does the routine consist of? What is the speed/incline of the walk? What is the food intake like? What exactly do you mean by "30 day shred"? Once I can get all of this info, then I can really look into your goal and how you're achieving it, or not achieving it.

    OOps, forgot the link for the routine... http://www.youtube.com/user/BeFitin90 you can google 30 day shred, it is on you tube. and my walk is about 3.5 mph, around my neighborhood.
  • Pandasarecool
    Pandasarecool Posts: 508 Member
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    What does the routine consist of? What is the speed/incline of the walk? What is the food intake like? What exactly do you mean by "30 day shred"? Once I can get all of this info, then I can really look into your goal and how you're achieving it, or not achieving it.

    OOps, forgot the link for the routine... http://www.youtube.com/user/BeFitin90 you can google 30 day shred, it is on you tube. and my walk is about 3.5 mph, around my neighborhood.

    Also, my diary is open.
  • luv2run
    luv2run Posts: 54 Member
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    Are you familiar wtih HRM"S got a question, I may just be stupid but trying to fiqure out when I run a 10 minute pace why do I burn 96 calories per mile versus when I run a 9 minute pace or faster I only burn 83 calories per mile ? I understand that if it takes 10 minutes to run a mile then it takes longer which is more time spent exercising which yes would equal a higher calorie burn but, if I am running 8:15-8:30 pace I am working pretty hard to maintain that pace for 2-3 miles wouldn't my calorie burn still be higher if I have to work harder to cover the same diistance?
  • anemoneprose
    anemoneprose Posts: 1,805 Member
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    1) Which pain should we listen to, and which should we ignore?

    2) Top 5-10 things to do to promote muscle recovery?

    3) What would you think about if designing a strength program for a 35+ beginner, in terms of sets/reps/split, if injury prevention/management is as equal a goal as body composition? (That will also accommodate cardio; ideally something that could involve daily exercise)
  • MrJaxon25wechanged
    MrJaxon25wechanged Posts: 26
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    There's a fine line to finding the best mph/mile run and your highest coloric buring level. Try upping your incline, with your same pace, and let me know how it goes.
  • MrJaxon25wechanged
    MrJaxon25wechanged Posts: 26
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    First and foremost it all depends on the 35+ year olds diet and exercise history. If it is a lazy couch goer, with no exercise background, then obviously zero weights with light cardio to begin with (to get the heart somewhat endured).

    If the 35+ year old eats generally "good" , but has taken a year or 2 off from exercising, then he/she could step into a slightly more moderate routine.

    HISTORY is the most important factor when creating a routine.
  • mgobluetx12
    mgobluetx12 Posts: 1,326 Member
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    My TDEE is around 2500, but my doctor says I should be eating 1400 calories. Is that too low or okay?
  • MrJaxon25wechanged
    MrJaxon25wechanged Posts: 26
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    1) Which pain should we listen to, and which should we ignore?

    2) Top 5-10 things to do to promote muscle recovery?

    3) What would you think about if designing a strength program for a 35+ beginner, in terms of sets/reps/split, if injury prevention/management is as equal a goal as body composition? (That will also accommodate cardio; ideally something that could involve daily exercise)

    As far as pain, it all depends on the subject who is experiencing the pain. Scale it 1-10. If its 8,9,10, then maybe have a doc look at it.

    Also ask yourself, "what have i done to cause this pain, and what can i do to prevent it". If it is an obese subject who sits around all day, eats bad, and has lower back pain.....then DUHHH, we know why the pain is there.
  • MrJaxon25wechanged
    MrJaxon25wechanged Posts: 26
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    1) Which pain should we listen to, and which should we ignore?

    2) Top 5-10 things to do to promote muscle recovery?

    3) What would you think about if designing a strength program for a 35+ beginner, in terms of sets/reps/split, if injury prevention/management is as equal a goal as body composition? (That will also accommodate cardio; ideally something that could involve daily exercise)

    Muscle recovery:

    1. REST
    2. WATER
    3. GOOD CALORIC INTAKE (NUTRIENTS, VITAMINS, ETC)
    4. STRETCH, STRETCH, STRETCH
    5. EXERCISE
  • MrJaxon25wechanged
    MrJaxon25wechanged Posts: 26
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    My TDEE is around 2500, but my doctor says I should be eating 1400 calories. Is that too low or okay?

    I will look into TDEE a little more before I can give you an appropriate answer. But your caloric intake will be based on how many calories your are buring during your day/workout.
  • anemoneprose
    anemoneprose Posts: 1,805 Member
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    1) Which pain should we listen to, and which should we ignore?

    2) Top 5-10 things to do to promote muscle recovery?

    3) What would you think about if designing a strength program for a 35+ beginner, in terms of sets/reps/split, if injury prevention/management is as equal a goal as body composition? (That will also accommodate cardio; ideally something that could involve daily exercise)

    Muscle recovery:

    1. REST
    2. WATER
    3. GOOD CALORIC INTAKE (NUTRIENTS, VITAMINS, ETC)
    4. STRETCH, STRETCH, STRETCH
    5. EXERCISE

    Thanks for your replies, I know I was asking a lot!

    Can you be a little more specific around #3? I've heard good things about foods high in magnesium/potassium (bananas, cherries, what else?); that a post-workout snack with a 4:1 carb protein ratio (choc milk) is good - are protein shakes that relevant, or can a high protein diet do the same?

    Also, does eating at eg a 10-20% deficit hurt recovery?
  • anemoneprose
    anemoneprose Posts: 1,805 Member
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    .
  • mgobluetx12
    mgobluetx12 Posts: 1,326 Member
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    My TDEE is around 2500, but my doctor says I should be eating 1400 calories. Is that too low or okay?

    I will look into TDEE a little more before I can give you an appropriate answer. But your caloric intake will be based on how many calories your are buring during your day/workout.

    I used this website: http://scoobysworkshop.com/calorie-calculator/ and it came out to be 2608. Everyone on here thinks I'm eating too low, so I would love to hear your input.

    My BMR is 1897, if that helps at all.
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
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    Is body weight strength training enough to protect my bone-density as I age, or do I really need to start lifting weights at a gym?
  • MrJaxon25wechanged
    MrJaxon25wechanged Posts: 26
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    Also though, do not recommend calling potential clients 'lazy'. You're more likely to treat the former couch potato than the A-star athlete.

    I wan not referring to any specific person being lazy. I was using it as an example of a person's exercise/health history. One thing to remember, the first step to becoming a more health/motivated person, is to admit that you aren't to begin with.
  • Pandasarecool
    Pandasarecool Posts: 508 Member
    Options
    Do you think doing these daily routines every day they were assigned. plus about 45 minutes of walking every other day is enough to help me tone up and lose a bit of belly fat? Also, do you think it would be too much to add the 30 day shred as well? How many calories do you think I burn?

    Does anyone have any ideas?

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