Thursday, May 10, 2007

Resting Your Way to Bigger Gains in the Gym

Do you know what is just as important as the amount of reps, sets and weight you lift at the gym? The answer is the amount of time you rest in between those sets and exercises. Timing is everything. If you rest too long, you lose the aerobic benefits and intensity of your workout. If your rest period is too short, your muscles fatigue and your gains will be cut short.

The old standard rule of rest periods in between sets is 60-90 seconds. Experts say this time is ideal for muscle gain since growth hormone and testosterone are best produced when your rest period is of a moderate length. However, if your goal isn't muscle gain, this time frame may not be best for you. New studies show that for weight loss (less than 60 seconds), shorter rest periods are better and for strength gains, longer rest periods (3-5 minutes) are optimal.

Let's take a look at three of the most common areas of why people lift weights:

Muscle Growth
Your body is really made up of two types of muscle fibers, Type I (slow twitch) that are used for long duration activities such as running, biking, etc. Type II (fast twitch) muscles are used for short, explosive activities like weight lifting, sprinting and jumping. Since the two types of muscle respond differently, I would recommend alternating your rest period each week. Try both shorter (<> 3 minutes) rest periods, which will keep your muscles guessing and lead you to bigger gains in the gym.

Muscle Strength
If you prefer strength and are not concerned about large muscles, you should be prepared to gain some degree of muscle growth. Getting strong and growing muscle go hand-in-hand. Bigger muscles usually mean stronger muscles. When participants wish to increase their strength, they usually mean their one-repetition maximum, or the heaviest weight they can lift one time with proper form and no assistance. This usually requires longer rest periods (three to five minutes) between sets to replenish the proper anaerobic energy sources (adenosine-triphosphate and creatine phosphate).

Weight Loss
The ability to repeat or maintain high intensity activity (sprint running, sprint cycling, football plays, weight-lifting, etc.) is probably the best way to shed fat and the pounds. It has been generally accepted that shorter rest periods are more beneficial for optimal weight loss. One great way to shorten your rest period is to circuit train. Circuit training involves immediately moving from one exercise to another after a single set or a group of 2-3 sets (with only 30 seconds rest in between sets). Another variation on circuit training is to work different body parts after each set (or group of sets) to allow for greater recovery time of a muscle group. For example, you can bust out a set of bench presses and then run to the lat pulldown machine and then run to do a set of deadlifts. Or you can do three sets of bench presses (resting 30 seconds in between each set) and instead of doing another chest exercise, go to the lat pulldown and do three sets (again, resting 30 seconds between each set). I love to do all kinds of variations on this. I will even jump on the treadmill or bike and sprint for 5 minutes. The end result is keeping your heart rate up by staying active the entire time in the gym. The only issue is in a crowded gym, it is hard to run to each machine. You just have to be flexible and have a large arsenal of exercises for the body parts you are working on.

How long do you rest in between sets? Do you have any favorite gym exercises you would like to share? Post a comment and let us know.

Tuesday, May 8, 2007

Trip Report: Kentucky Derby

On my first day of Anthropology class in college, the professor asked us to write down 20 things we wanted to do before we died. I came up with about 60 in half an hour. One of the top things on my list was to attend the Kentucky Derby. This year I was finally able to scratch it off my list.
Worried about the weather forecast and my ability to attend such a raucous event with a broken leg couldn't dampen our spirits. We boarded the Delta flight to Cincinnati (about 1.5 hour drive from Louisville) without incidence or event. The only thing I must say is I requested wheelchair assistance from Delta weeks prior to my flight and called to remind them 3 days before my flight. Basically, they give you a wheelchair, but never offered anybody to assist us through security and such. My wife was a trooper and pushed me around.

We arrived at CVG (Cincinnati/Northern Kentucky airport) and proceeded to board a shuttle to Avis rental car. I booked my rental car through Hotwire. Typically, I can get really good rates on Hotwire for rental cars (not much else though) and this was no difference with a full size car being only $18 per day. When I arrived there was a long line and only 2 attendants working. It took forever. When I approached a desk, the clerk offered to upgrade me to a Chrysler 300M for $10 more per day. After saying "no way", we proceeded to wait 30 more minutes for our full size car. I think it is ridiculous that it takes over 1.5 hours to rent a car (even with a prior reservation). I guess I need to join the preferred service for each rental car company so all I need to do is sign and drive.

The drive down to Louisville was beautiful. We stopped at the Newcastle/Sligo exit along Interstate 71 to meet up with Laraine Stanley of Family Farm Project. I found this farm through Eat Wild (check out my Eat Local & Organic post). We picked up some burgers and short ribs from grass fed Kentucky beef (more on this later) and we were on our way.

Upon arriving in Louisville, we drove through the beautiful Rolling Fields/Indian Hills area to meet up with our hosts for the weekend, Pete & Catherine (and their adorable son, Louis). We "checked" into their beautiful home and quickly ordered some excellent nouveau Chinese food from August Moon Chinese Bistro. We feasted on orange peel beef with Grand Marnier reduction, spicy shrimp with vegetables and sauteed chicken with Chinese vegetables. The menu is a lot more adventurous than what we ordered. The food was much better than most, but too similar to the ubiquitous PF Chang's for me to declare the food excellent. After dinner, Pete treated us to his grandfather's secret recipe for Mint Juleps. I am not at liberty to give away the recipe, but will give you one hint: do not muddle the mint. Instead, place a big stalk of mint in your Bourbon, sugar and crushed ice concoction and enjoy the olfactory effervesence of the the mint tickle your brain as the mint hits your nose with every sip.

The next morning the sky was dark, but our spirits were bright as we prepared for the Kentucky Oaks. This is a precursor, or should I say dry run, for what was to come on Saturday for the Derby. The crowds are just slightly less than the Derby, but the action and pomp is all the same. The quality of horse races make it easily in the top 10 of all races in the world. We pulled up to Churchill Downs with its twin spires even more imposing in the darkened sky. It rained briefly upon arrival, but we enjoyed a comfortable overcast day for the remaindeer. The nice thing about Churchill Downs is it allows you to bring food in clear containers to the event. For both days we feasted on a trio of sandwiches (tenderloin, turkey, country ham), pasta salad (penne with toasted pine nuts, kalamata olives, feta cheese and grape tomatoes), fruit salad and the best brownies in the world (Barefoot Contessa's recipe). Better yet, we could smother the sandwiches with Henry Baines sauce. This is like A-1 on steroids and a Louisville specialty.

As the day ended the skies opened up. Luckily we were safely in the Buick Roadmaster as we made our way to Pat's Steak House. This is another Louisville landmark. You gotta love a place that only takes cash in this day and age. The cocktails were weak, the wine list pathetic and the appetizer list unappealing. Despite these shortcomings, this is a must visit restaurant, if only once. The walls are adorned with vintage photos of Louisville, the waiters adorned with green jackets as if they were all winners of the Masters and the fluffy yeast rolls melted in your mouth. The steaks were okay, the Lima beans were buttery and I loved the family style servings of the rest of the veggies (if you can call canned green beans studded with bacon and cauliflower swimming in creamy cheese vegetables). After stuffing our faces with 24 ounce Porterhouses, there was no room for dessert.

Derby Day. Saturday morning was glorious. The weather was a little brighter than Friday and we actually made it through the whole day with only a brief drizzle. The crowds flooded into the Derby to see hats, celebrities and horses (in that order). Our luck on picking winners was much better. Maybe it was the lucky parking space reserved for us by Lorenzo and his wife, Bonnie. Two free spirits who have the best view of the twin spires of Churchill Downs from their front porch. Inside Churchill Downs was $1,000 mint juleps served in a gold cup, fancy cigar shops in a make shift tent and all the libations and food you could stuff your gullet with. There are so many ticket options for the Derby. Although we basked in the privacy of a 3rd level box on the rail about 50 yards from the finish line, a perfectly acceptable "walk around" ticket that provides you with no seat goes for a health $400. This option allows you to see the stars (we saw Bobby Flay and Kirk Herbstreit) and the races from the comfort of your own two feet. The other option is to brave the infield. This is closer to a rock concert atmosphere than the gentrified surroundings you find in the main gallery. Same race with two totally different experiences. Make sure you reserve time to check out the stables, the paddocks and all of the various vendors poised to sell you goods commemorating your witness of one of the world's greatest sporting events. Even with the 3rd largest crowd in Derby history, the place didn't seem too crowded. The lines for tickets and drinks move quickly and there are plenty of walk around vendors selling $9 mint juleps in commemorative glasses (beware though these are premixed juleps that hardly pack a punch).

Exhausted after a long two days of drinking, gambling and gawking we decided to grill out the grass fed beef treats from the Stanley's farm. We through the burgers on the grill and since they are super lean they took no time to cook. For the short ribs, we boiled them for 40 minutes in salted water with bay leaves, garlic cloves and peppercorns. We glazed them with a mixture of equal parts Cattleman's BBQ sauce, Dijon mustard and maple syrup and threw them on the grill for 10 minutes to finish cooking. The ribs were still loaded with fat and a little dried out from the extreme heat of the grill. Next time, I would simply sear the short ribs with chopped onion and garlic over high heat and then braise them in the BBQ mixture above (making sure the meat was covered with the sauce). The searing would burn off a lot of fat while the braising would make them very tender. Oh well. Live and learn. Since it was Cinco de Mayo, my other buddy, Boz, made the margaritas. They were terrible. For dessert, I had a spoonful of Graeter's Ice Cream.

Sunday morning was recovery time. I quickly jumped in the car and headed to Heine Bros. Coffee for some much needed triple espresso with a splash of hot skim milk. What a perfect pour. For those people who love Starbucks, I cannot urge you enough to try local coffee roasters. You will never drinks that Starsucks stuff again (misspelling was intentional). The only thing that would complement the coffee and my hangover would be Bourbon ball French toast from Lynn's Paradise Cafe, a Louisville destination in and of itself. Unfortunately, the 153,000 people from the Derby had the same idea and my stomach would not wait 2 hours for sustenance. Instead, we feasted on club sandwiches from Louisville Country Club. Of course I smothered it in Henry Baines sauce and finished it off with a slice of homemade Derby Pie, an amazing concoction of Bourbon, nuts and chocolate. We packed up the Chevy Impala rental car and headed back to Cincy for our flight, but not before we stopped from some French Pot ice cream from Graeter's. My wife didn't have her full of Bourbon, so she had Bourbon ice cream and I went with their world famous Chocolate Chip. This is really super creamy vanilla ice cream with soft chunks of milk chocolate. It was a perfect pre-flight snack (the only thing missing was some White Castle "slyder", but I was maxed out on calories for the month already).

Here are some more resources for your trip to the Kentucky Derby or just Louisville in general (which is an incredible city to visit and includes such attractions as Louisville Zoo, Muhammed Ali's gym and museum, the riverfront attractions, Bourbon distilleries, etc.).

Trip Advisor's Louisville (great for hotels)
Go to Louisville
Louisville
Yahoo's Travel Guide to Louisville

Monday, May 7, 2007

Run for Your Life

Although I was a pretty active child, I never liked to run. I loved riding my bike, playing basketball, baseball, even swimming. It wasn't until a year ago, I realized I actually liked to run. My first exposure to running was on a treadmill in my local gym. The treadmill is a great place to start for beginners because the electronic interface helps you develop a pace (or cadence) along with speed, time and distance. Like most workout routines, you should always start with a warm up and end with a cool down.

  • Warm Up-Typically your workout should be 40% of your top speed for 10% of your total running time.
  • Cool Down- This portion of your run should be 20% of your top speed for 20% of your total running time.

A lot of people avoid running because it is "boring". Here are some great ways to avoid boredom or to freshen up your running routine:

  • Get off the treadmill. With the weather getting warmer, hit the pavement. You will burn more calories, traverse entertaining terrain and hopefully meet some neighbors. You can a whole new perspective when you run different routes. Try to find a safe location that is well lit if you are running at night. Avoid areas of broken pavement or sidewalks to prevent injury.
  • Change your intervals. This can really make running a workout. I love running at different intervals. After your warm up, try sprinting for a 100 yards and then slow down to 50% of your normal running speed for five minutes. Sprint again and repeat the "jog" cycle. There is no exact science to interval running. Just make sure you mix up your run with bursts of speed for a couple of minutes, followed by a slower pace for a period of time.
  • Get off road. Check out http://www.trailrunner.com/. This site is a treasure trove of trail running routes conveniently organized by state. Running on trails is a little tricky at first and you may want to consider investing in a pair of trail shoes that provide extra grips. If you live near the coast, get out to the beach. There is no treadmill in the world that provides such an incredible experience as running during a sunrise or sunset. Mix it up by running on the hard packed sand close to the water and then workout it out in the softer sand further up the beach.

There are some other excellent resources on the web to help beginners (and pros alike). Anybody who loves fitness should make running a part of their overall program. It is a great cardiovascular exercise, costs little to no money, can be done at almost any time (wear reflective clothing at night) and requires little to no experience. Let me know how you got started running or any ideas you have to keep your running routine fresh.

Resources:

Fitness Magazine

Reebok's Go Run Easy

Runner's World

Cool Running

Wednesday, May 2, 2007

Cruise through History on a Princess Cruise

As a prolific traveller, I read and experienced some incredible trips. However, this current offering by Princess Cruises may take the cake. This September, you can embark on a 14 day vacation that includes 7 days exploring colonial America, including Washington, D.C., historic Williamsburg, quaint Charlottesville and Lancaster, PA. During the land tour portion, you will be led by knowledgeable guides through the Gettysburg battlefield, the Liberty Bell of Philadelphia and many more attractions. Once you arrive in New York, you will board the exquisite Crown Princess. The awards and features of this ship are too long to list, but here are some highlights:

  • Reader's Choice Awards have voted Princess #1 in for "Best Spa Facilities", "Best Onboard Educational Programs" and "Best Itineraries".
  • Enjoy movies, sporting events and concerts on Princess' Movies Under the Stars on their outdoor theater.
  • Incredible cuisine in a variety of styles & settings. Including the popular adults only restaurants. Even dine on your own balcony. Speaking of balconies...
  • Princess Cruises have some of the largest and most affordable balconies on the open seas. Nothing will beat watching the sunset or experiencing the majestic coastline of New England from your private balcony.

Enjoy all of this and more for about $2,400 per person. That is about $200 per day for incredible cuisine, luxurious rooms, expert guided tours and amazing onboard activities. Our friends at Dreams Alive Travel (phone number 813-240-0946) have a special offer for readers of this weblog and can assist you with this cruise or any other vacation needs. Safe travels.

Tuesday, May 1, 2007

Save Money at the Gas Pumps

I filled up my tank today and it cost $67.53. Talk about sticker shock. I was furious. What happened to the good ole days when I could fill up for $40? The second I got home I started doing some research on how to save some money instead of watching it go up in smoke (literally). Here is what I found:

  • Stop speeding, rapid acceleration and unnecessary braking. According to www.fueleconomy.gov, every 5 mph over 60 mph you drive costs the equivalent of 10 cents per gallon. Use cruise control to maintain a steady speed during highway driving.
  • Don't leave your car idling. Believe it or not, restarting your car uses less gas than keeping it running for more than a minute or two.
  • Lighten your load. The heavier your car is the more gas your car uses.
  • Roll down your windows. Running your air-conditioner forces your engine to use 10-15% more fuel.
  • Keep your car in tip top shape. If your air filter is clogged or your tires aren't properly inflated, you are getting less miles per gallon (some experts think as much as 15%).
  • Do some research. www.gasbuddy.com will help you find those stations with the cheapest gas in your area. Word to the wise: don't drive 20 miles to save a penny a gallon on gas, the math doesn't work out. Also, AAA has some great tools to plan your summer road trip. These include www.fuelcostcalculator.com. It is like MapQuest for gas costs. Simply put in your departure city, arrival city and make/model of your car and voila--it will tell you how many greenbacks for petrol you will need.

These are just some of the minor things you can do to improve the amount of money you spend on fueling your car. Other simple ideas include consolidating your trips out. Instead of making a bunch of trips during rush hour, get up early on Saturday and run your errands. Consider car pooling or flex scheduling work (if possible). Finally, consider going green on your next car purchase. Whether it is a hybrid or biofuel car, every bit makes a difference. Safe driving.