I’m preparing to push my fitness to the limit after a recent foot injury that slowed me down for a year. Reading diet and exercise articles motivates me to stay healthy in and out of the gym. What if you lived your best life? Would that include being healthy? I’ve compiled a list of controversial and accepted quotations to consider before your next workout.
The row machine is the most complete warm-up tool for the gym. A ‘Men’s Health’ article states, “- according to British rowing, each stroke on the machine uses 85 per cent of your muscles — across the nine major muscle groups— meaning that a full-body smoking is guaranteed, as is a spiked heart-rate and a white-hot fat-burn, as 300kcals are eviscerated in just 30 minutes of rowing” (Cooper). 300 to 500 kcal can be used in an hour workout, therefore the row machine is quick and engages a majority of your muscles. I like to start my workouts with five minutes on the row machine on the most difficult setting, because all the personal trainers I’ve had began with a warmup. Each weightlifting trainer recommended 5 minute warmups.
There is a controversial weight lifting testimonial claiming a man gained 63 pounds of muscle in 28 days. May 1st to May 29th in 1973 had Casey Viator complete 14 brief workouts with Arthur Jones. (Heffernan) Many dietitians say gaining weight that fast would be very unhealthy, as well as improbably. Arthur Jones experiment claims that high intensity training for short periods of time led to massive gains. I’d say do not expect such results, but less extreme results do occur for Hollywood actors. Check out Christian Bale’s transformation for the Batman movies or Tom Hardy in ‘Bronson’.
Colorado Experiment (Before and After) Claim
There are many skeptics for gaining 63 pounds of muscle in 28 days. Randy Roach, author of Muscle, Smoke, and Mirrors said “He [Arthur Jones] wanted, I’d say in my opinion, a hyper-inflated marketing vehicle for his training ideology and his equipment. Exercise equipment technology that was at a time when weight resistant exercise was about to break into whole new industries outside of just the iron game which was bodybuilding. weightlifting, and powerlifting” (STGStrengthandPower). Gaining 63 pounds of muscle with today’s technology seems farfetched but in 1973 it would be even wilder. It’s hard to find the formula to the claims unless I purchase Arthur Jone’s book, so I’ll leave the Colorado Experiment infamously shrouded.
Healthy adults need 150 minutes of physical activity each week according to the United States Centers for Disease Control and Prevention. They also say 2 days of muscle strengthening activity. Treadmill junkies should add some upper body resistance training, and the gym bros can’t skip leg day. Spreading the time over 5 days is a recommended way to build a healthy fitness routine into manageable 30 minute workouts. These short workouts fit into the Colorado Experiment but novice weightlifters should not start doing reps of 3-5 on the first day or fitness cycle. Health is about preventing injuries and living the best quality of physical life.
CDC Routine Recommended for Health Benefits
Loading up on carbs before a workout is important according to the National Academy of Sports Medicine. These are the people who certify personal trainers. Lee Murphy wrote on the NASM webiste, “This much lead time [2-4 hours] can allow people to safely eat up to about 1,000 nutritious calories that will be ready for fueling the activity (Smith & Collene 2015). If lead times are much shorter (a pre-7 a.m. workout, for example), eating a smaller meal of less than 300-400 calories about an hour before the workout can suffice.” I’ve talked to many people about the best time to eat, and the answer appears to be often. The real question appears to be what to eat and how much.
Replenishing carbs after a workout is important, too. Lee Murphy posted on the National Academy of Sports Medicine website, “For a 150-pound athlete, that equates to between 68 and 102 g of carbs (or ~ 4.5-6.5 servings of carbs) immediately after exercise. Since this can be difficult to consume in whole foods shortly after activity, liquid and bar supplements may be useful and convenient after exercise” (Murphy). Supplement Superstore or GNC has options incase real food is too hard to get your hands on. Whole foods are the best way to get nutrients, but I do see benefits as using supplements as a plan b.
Murphy continues, “Ideally, athletes should repeat this carbohydrate load for 2-hour intervals for up to 6 hours, or transition to carbohydrate snacks and meals if another intense training session will occur within 24 hours (Smith & Collene 2015). Consuming smaller amounts of carbohydrates more frequently may be prudent if the previous recommendation leaves the athlete feeling too full.” I feel exhausted after heavy workouts. My energy might be boosted with more food and your might, too. Consider an athletes diet for your next intense workout routine.
How much water does an average person need? Flushing out toxins, staying hydrated, and sweating are three basic functions of water in your body. According to Harvard, - even a healthy person's water needs will vary, especially if you're losing water through sweat because you're exercising, or because you're outside on a hot day. If you're wondering how much water you should drink on those occasions, speak with your doctor, but a general rule of thumb for healthy people is to drink two to three cups of water per hour, or more if you're sweating heavily.” I know I drink a liter when I’m working out for an hour. I have trouble keeping track when I’m not in the gym so I try and hit 4 liters a day total. Apparently some medications can change water requirements so consult your doctor before any strenuous exercise regiment.
Jumping in the gym is a lot of fun and gets the endorphins going. It’s proven to boost mood and lower depression. It can be scary to get started so let me motivate you with knowledge. People want to see you in the gym. The gym is a healthy place that can improve your life. Learning controversial as well as safe tactics to stay healthy makes for a rewarding and fun fitness journey.
Work Cited:
Centers for Disease Control and Prevention. (2022, June 2). How much physical activity do adults need? Centers for Disease Control and Prevention. Retrieved September 4, 2022, from https://www.cdc.gov/physicalactivity/basics/adults/index.htm#:~:text=Each%20week%20adults%20need%20150,Physical%20Activity%20Guidelines%20for%20Americans.&text=We%20know%20150%20minutes%20of,do%20it%20all%20at%20once
Cooper, E. (2021, July 1). This 20-minute rowing workout strips fat and builds lean muscle. Men's Health. Retrieved September 3, 2022, from https://www.menshealth.com/uk/fitness/a758565/this-20-minute-rowing-workout-strips-fat-and-builds-lean-muscle/?fbclid=IwAR10t409ef1gFm0EN5KrHcVBdHKsfwTuXLPsBTVs8RdTAJXk0YTDqtZEoaY
Harvard University. (2022, May 15). How much water should you drink? Harvard Health. Retrieved September 5, 2022, from https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
Heffernan, C. (2014, December 29). How to gain 63 pounds of muscle in 28 Days: The Infamous Colorado Experiment. Physical Culture Study. Retrieved September 3, 2022, from https://physicalculturestudy.com/2014/12/29/how-to-gain-63-pounds-of-muscle-in-28-days-the-infamous-colorado-experiment/
Murphy, L. (2017). Nutrient timing: What to eat before and after a workout. NASM. Retrieved September 5, 2022, from https://blog.nasm.org/workout-and-nutrition-timing
STGStrengthandPower. (2019). The Truth About the Colorado Experiment . YouTube. Retrieved September 2, 2022, from https://www.youtube.com/watch?v=2kwMBpc6e8o&t=1s