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#74333 - 05/07/06 12:32 PM diet, training and exercise  
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fin. Offline
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Having lifted nothing heavier than a fork in the last few years, does anyone following any particular training regimen? Or, are you all still young enough you can neglect your bodies and still depend on youth to get you through the day.


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#74334 - 05/07/06 03:31 PM Re: diet, training and exercise [Re: fin.]  
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Jake Offline
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If you need to make a substantial "tune-up" to your body, I recommend looking into the Body For Life routine. It really does do wonders if you can stick with it. Basically, you eat 6 times a day - small low-fat portions and focusing on making each meal from one portion of carbs and one portion of protein. You work out 6 days a week (in the morning preferably) but it can be pretty short. I alternate between aerobic and strength training days. You are supposed to sustain that for three months and then get into a more laid back routine.

I've done this for about 2-3 months a year for the last three years ... but then I get soft and don't do much in the gym afterwards. This year, I've trimmed 20 lbs and am a lot more fit and I hope to go to a 3 day-a-week regimine after the Tybee to try and maintain for the F18 North Americans.


Jake Kohl
#74335 - 05/07/06 04:16 PM Re: diet, training and exercise [Re: Jake]  
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Been playing hockey 3-5 days a week over the winter.
Still need to keep in shape thought during the summer.

#74336 - 05/07/06 04:50 PM Re: diet, training and exercise [Re: jdaf31r]  
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Robi Offline
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cardio is the way to go

also a lower calory diet. For isntance if you eat 2500 calories a day shoot for 2000.

Once you reach your target weight, just keep doing cardio.

#74337 - 05/07/06 08:13 PM Re: diet, training and exercise [Re: fin.]  

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Loosing weight

Loosing weight is very simple you need to burn more calories than you eat. These are very simple equations to calculate how much you are eating, just addition. You can calculate how much you burn resting, exercising or whatever. Then you want to make sure you eat less than that. Not too little though you only want a deficit of like 500 calories per day to loose a pound a week.

If you eat out it is easy (I eat out every lunch and cook dinner) because after doing these calculations it becomes clear how much a portion is supposed to be. Two additional tips, if you want something like a dessert eat it (just dont eat a whole cake). Never let your self get hungry you will pig out.

Bulking up

If you are planning on adding muscle do that first. Eat a lot and lift weights. Once your muscles are there you will burn the fat in no time. Just sitting around with big muscles is equivalent to running (not really).

Exercise

It helps if you get excited about a sport like biking or running or soccer. Studies have shown for slimming down it is not intensity, but how long you do it. So a hard short run is not as good as a long jog. Unless of course you run really hard, growing your leg muscles (see bulking up).

You can make it as complicated as you wish, but this is the right way. No matter what Richard Simmons or that Atkins clown (who may be destroying peoples livers) says.

#74338 - 05/07/06 09:04 PM Re: diet, training and exercise [Re: fin.]  
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John McKnight Offline
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I have tried many types of exercise over the years to help with sailing. I find that Yoga and some cardio work best for me. The Yoga keeps your muscles stretched out so that you won't get so sore after sailing. Yoga is great for strength training as well. I can't say enough about it. Give it a try. It is not easy, as one might think.

#74339 - 05/07/06 09:51 PM Re: diet, training and exercise [Re: jdaf31r]  
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drbinkle Offline
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NC
Quote
Been playing hockey 3-5 days a week over the winter.
Still need to keep in shape thought during the summer.


Two summers ago I played street hockey about 3-5 nights a week. I lost about 15 lbs. It was the easiest and most fun way to lose weight that I've found.

#74340 - 05/07/06 10:12 PM Re: diet, training and exercise [Re: jdaf31r]  
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Tom Korz Offline
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Syracuse, NY Hobie Fleet 204
Quote
Been playing hockey 3-5 days a week over the winter.
Still need to keep in shape thought during the summer.


You sound like a forward, thinkers play D-Fence!!!

Head up in the neutral zone, dude!!!

Come to Madcatter XXX. The only regatta with a Friday morn skate & shoot. Bring your Synergy ~/)

Jon we'll get you a boat!!!

Attached Files
75220-RoxyB.jpg (41 downloads)
Last edited by Tom Korz; 05/07/06 10:16 PM.
#74341 - 05/08/06 12:03 AM Re: diet, training and exercise [Re: Tom Korz]  
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TikiPete,

I'm guessing you may have found that singlehanding is a handfull....especially during a distance race. I sail an F17...........sometimes with the jib also.

I have found that cycling is the ticket for me. I try to ride between 80 and 140 miles per week. Actually, on the weekends I don't race , I do a club ride which is normally between 40-62 miles....... Mix that in with some running, pushups, pullups, and a few dumbbell curls and you're all set. I am 50 btw.

We just had our Sea Buoy race yesterday. It's about 20 miles are so. Except for the first 3 I-20's , it took over 3 and 1/2 hours. Over half of that was trap time or holding the spin sheet. A lot of that in the Gulf. I could tell that the biking had really helped.

Also with cycling, you can eat about as much as you want. A normal 60 mile ride averaging about 20 mph will burn around 2500 calories or more. 18-20 mile training ride can burn nearly 1000 calories if accomplished at a good tempo. If you are trying to lose weight, ride slower.


Tom Turlington
F17 #12

#74342 - 05/08/06 06:19 PM Re: diet, training and exercise [Re: Thomm225]  
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“an island in the Pacific....
If youre looking for weight loss then the Eat Less Move More program should work out fine.

Bicycling is an excellent way to drop weight and build up endurance. Biking will give you an aerobic and anaerobic workout depending on the type of roads you ride. Aerobic is when you keep you heart rate below 75% of maximum. To determine MHR use the following formulas:

Male
Non-athletic 220 age = MHR
Fit 205 (age/2) = MHR

Female
Non-athletic 226 age = MHR
Fit 211 (age/2) = MHR

Riding below 75% MHR will burn fat. If you stay below 75% then you probably wont need any carbs to avoid bonking. You will need to keep hydrating and replacing electrolytes and sodium. If you sweat a lot then sodium intake is a MUST! DO NOT take in a huge amount of water all at once. It will dilute the sodium in your system and can result in death. The easiest way to keep hydrated and the electrolytes and sodium at good levels is drink a low sugar sports drink. If you stay on the flats then youll probably find it hard to exceed 75% unless you do occasional sprints.

Anaerobic riding gets the old heart pumping, which stresses and improves the cardiovascular system. The best way to see if youre improving is to check your resting heart rate first thing in the morning. Non-athletic types probably see a number above 70. If you keep up a consistent program, you should drop into the 50s quite easily. Medical types may freak out if they see anything below 60. Tell them youre a biker/runner/etc. and theyll quiet down.

I ride about 800 miles a month. My resting heart rate is 44. Lance Armstrong is in the low 30s. Miguel Indurain, the previous five-time winner of the TdF, had a resting heart rate of 26. Talk about a huge pump!

You can go anaerobic by sprinting or climbing. Sprinting will improve cardiovascular conditioning and build up fast twitch muscles.

The downside of going anaerobic is you will switch from fat burning to using glucose stores. There is not much on the shelf so to keep from bonking, youll need to keep hydrated, replenish electrolytes and sodium and consume carbs. The easiest way is to use a full strength sports drink. Gatorade is good. I prefer Cytomax. Power Bars and Gels are also good. Theyre easy to digest and loaded with carbs, electrolytes and sodium.

The best ride is one that mixes aerobic flats with anaerobic climbs and an occasional sprint. You need to ride for at least one hour to get the full effects of biking.


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#74343 - 05/08/06 06:40 PM Re: diet, training and exercise [Re: hobie1616]  
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2017 F18 Americas Site
BIkram Yoga for me about 4 to 5 times a week. It is 90 minutes of intense exercise in 105 room. It kicks my butt every time I walk out after the routine. I have been at it for about 4 years now.

Other things that really help:
Surfing (Californian after all)
Bicycling
Sailing (as many as three days a week)

Eat only or mostly organic foods so you do not put too many poisons or unnecessary hormones in your system. Drink lots of water.

Eileen is giving me a 50th birthday present of spending a month in Europe including sailing in the Formula 18 Worlds and the Tiger Worlds. We had to figure out how we were going to keep up. This is it.

Later,
Dan

#74344 - 05/08/06 07:09 PM Re: diet, training and exercise [Re: hobie1616]  
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fin. Offline
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I've been thinking about riding, also yoga. Thanks for the information.


Last edited by Tikipete; 05/08/06 07:12 PM.
#74345 - 05/08/06 07:34 PM Re: diet, training and exercise [Re: fin.]  
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Dan_Delave Offline
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Dan_Delave  Offline
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2017 F18 Americas Site
Pete:

I looked at your avatar and could not see it well you might try this one: tikipete 80 X 80. I would have sent it to you but you have not posted your email address.

Later,
Dan

#74346 - 05/08/06 07:46 PM Re: diet, training and exercise [Re: fin.]  
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“an island in the Pacific....
Quote
I've been thinking about riding...
Pete,

If you do take up riding, WEAR A HELMET!!! The day before Thanksgiving 2004 I hit a wet spot in a corner and went down hard. I was probably doing around 15 MPH. I got a fractured clavicle, multiple fractured ribs that caused a punctured lung, bruised heart that, at one point, got my heart rate down to 36 BPM, a possible ruptured spleen and a bruise that ran from my shoulder to mid thigh that was about nine inches wide.

Other than a scratch on my forehead I had no head injuries as I was wearing a helmet. All the doctors said I would have either been a veg or dead without it. Take a look at the attached to see the impact the helmet absorbed.

Wear sunglasses and gloves too.

Attached Files
75325-Helmet.JPG (72 downloads)

US Sail Level 2 Instructor
US Sail Level 3 Coach
#74347 - 05/08/06 07:49 PM Re: diet, training and exercise [Re: hobie1616]  
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fin. Offline
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Holy S**t! Maybe I'll do a stationary bike in the gym.

#74348 - 05/08/06 07:50 PM Re: diet, training and exercise [Re: hobie1616]  
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Robi Offline
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OTHER THAN THAT!

damn, cant get any worst man! good thing you are alive!

Back in my late teens, early twenties I used to surf like four or five times a week. My heart rate was in the 40's I remember the docs freaking out on me. LOL Until I told em about my surfing habits.

#74349 - 05/08/06 09:03 PM Re: diet, training and exercise [Re: fin.]  
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“an island in the Pacific....
Quote
Maybe I'll do a stationary bike in the gym.
I knew a guy who had a stationary bike but it didnt start out that way. Seriously, biking is a fun way to get in some exercise, see a lot of stuff and meet people. I get stopped by tourists all the time asking for directions, places to eat, where are the turtles, etc. I was back on my MTB a week after I got out of the hospital. I was only doing three to five miles a day but it felt great!

Quote
Back in my late teens, early twenties I used to surf like four or five times a week. My heart rate was in the 40's I remember the docs freaking out on me. LOL Until I told em about my surfing habits.
Surfing is a great way to get a workout. For sailing maybe better than biking as youre getting a great upper body workout. If you think about it 95% of surfing is swimming with flotation.

One doctor told me that if someones normal heart rate is under 70 theyre a candidate for a pacemaker. Go figure.


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#74350 - 05/09/06 02:24 AM Re: diet, training and exercise [Re: hobie1616]  
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Pete,

what is it you want to train for? Is to prolong your life and improve your health, or do you want to do something spesific like racing your F-16 competitively? (when is delivery btw?)


Of the sports I have been active in, catamaran racing as a skipper is the least physically demanding. Crewing is harder, but not really something you need to train hard to master. (except the guys doing Tybee/Worrel, archipelago raid and other similar events).


#74351 - 05/09/06 06:16 AM Re: diet, training and exercise [Re: Rolf_Nilsen]  
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Qb2 Offline
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Brisbane Queensland- Australia
If you are over 50 start slow and if nothing else just walk
Do yoga or Tai Chi to gradually build flexibility and boost muscle tone
If you have back problems do Pilates exercises to rebuild core strength especially for the abdomen. I know cat & dinghy sailors who gave the sport away because trapezing was agony. I last about 10 minutes but am working on it.

Hide the TV remote or put it where you have to stand up to get it.

If you are an office worker get up and walk around and stretch every 20 minutes.







#74352 - 05/09/06 06:42 AM Re: diet, training and exercise [Re: Qb2]  
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Mary Offline
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Key Largo, FL & Put-in-Bay, OH...
Quote
I know cat & dinghy sailors who gave the sport away because trapezing was agony. I last about 10 minutes but am working on it.

Why would trapezing be agony? Hiking can be agony, but trapezing is usually very comfortable and easy, with no stress on your back or your stomach or your legs. I could easily fall asleep on the trapeze -- it's almost as good as lying in a hammock.

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