The Ruttan Evolution Experience

Hard reset

2016-06-05T20:09:00.000-04:00

I've been out of this for two years..ish. Too long. Mostly due to work kicking my ass, I'm beat by the time I get home. Time for a hard reset, start up again, from the beginning, I've been idle far too long. I feel weak. I can almost feel the atrophy happening. Luckily, with summer coming upon us, and the nicer weather happening, I'm more likely to have the energy and desire to move around. It's almost painful to have to sit inside all day, and not be out in the sun. My body is craving it. And so we begin again, slowly, very slowly, working my way back up to where I was a couple years ago.

Always some resistance

2013-05-16T19:30:00.000-04:00

There's always something, isn't there? Something that pushes you away from exercising, eating right, and healthy living in general. I used to be a little strapped for time because my wife was in school. For the last three years we've made our life fit around her school schedule, and I think we did pretty well with it all. There were several times when schedules conflicted, and it was easier to grab some fast food for the wife and kids to get supper over and done with, but not too often.

Now that my wife is done school for the time being (and graduated with awards and honours) I figured I'd have a little more time and energy to concentrate on workouts and such. I wasn't completely wrong, but life has a way of creating resistance. This time, we're moving...in a residential kind of way, not an exercise kind of way. So the packing commences, and side projects get pushed more to the side. Kind of sucks.

I have been able to keep up somewhat over the last week, and my daughter has jumped back into the fray now that we have a Family Exercise tracking sheet stuck to the side of the refrigerator.

Here's what I've been keeping at this week. I've reduced some of my rep due to allergy season and lack of breathing. I can't take allergy meds due to my food intolerances.

3 sets of 30 45 degree pulls
1 set of 20 fingertip wall pushups
3 sets of 20 short bridges
3 sets of wall handstands for 90 secs/106 secs/120 secs (I finally broke the 2 minute mark!)
3 sets of 21 incline pushups
3 sets of 20 knee tucks

Not too fast

2013-04-07T19:00:00.000-04:00

Going along with starting again is revisiting some technique. Most of my techniques are pretty good (I believe anyway) as I pay pretty close attention to form and positioning. The speed at which I perform the exercises, however, I haven't been paying close enough attention to. As I think back to performing the exercises over the last several months, my tempo starts out good enough, but quickly degrades to twice the speed as I get I add reps...not good. The last couple weeks I've been paying very close attention to my speed/tempo at which I perform the exercises, keeping to the two second timing during the movement, and 1 second during the transition in which there is the most tension. I can definitely feel the difference with a consistent tempo. The exercises are feeling strong and stable though, definitely improving.

Here's what I've accomplished since the last post:

3 sets of 36 short bridges

2 wall handstands, 107 secs and 85 secs

3 sets of 29 knee tucks

3 sets of 20/20/30 shoulder stand squats

3 sets of 20 incline pushups

4 sets of 45 double calf raises, knees bent, from the floor

3 sets of 30 45 degree pulls

Restart: Sickness and setbacks

2013-03-16T22:04:00.000-04:00

It's a vicious cycle. I need to exercise to help me feel better, but what happens when you feel so crappy you can't exercise? I've been sick quite often the last few months, not all of it the usual food related issues though, I've had the flu, a couple short colds, and some stomach bug at one point. Once I get sick though, I don't want to exercise, then I feel like more crap, and don't want to exercise even more...vicious cycle.

I have been back at it the last month or so, when I can. The delays usually end up on days I have legs, core, or back scheduled. Who wants to do squats or core work when their guts have been rebelling against them all day? Not fun I tell you.

So I've opted for a restart...yes, I can do that...cause I said so. I've started back at step one basics of the exercises. Not necessarily starting right at the bottom of step one, but I'll be at least doing them for a couple weeks...actually I already started before this post, but that's ok. I'll be updating my goals page with my current progress. I've modified my workout schedule as well. I'm not longer following the "on this day of the week I do this workout". I'm still doing the workouts in the same order, but if I miss a day because I feel like craptastic crapzilla I'll just pick up where I left off the next day that I'm able.

On the craptastic crapzilla topic, I've also started on some new meds to help reduce the sensitivity of my intestines, hopefully help me feel a little better.

This evening was short bridges, 3 sets of 36, which were especially needed due to some back pain over the last month. When one is tired all the time, one tends to slouch...hence the pain in the back. A little bit of the trifecta stretching (25 seconds each hold) to help loosen the back up afterwards. I'm going to be stiff tomorrow, but overall I feel better for having done them.

Hitting it hard, goals and self imposed time lines.

2012-09-28T16:55:00.001-04:00

I've been working hard this week. Why? One reason is the number of new visitors I got from Mark's Daily Apple due to my recipe video submission has motivated me to get my butt in gear, as well as to get some more content on the site.

Second reason is a new self imposed time line. It's nothing too strict, more a "how far can I push myself to accomplish before this date" kind of thing. That's all I can really tell you. The thing is, goals and time lines are important to help keep you motivated. If you have no goal, what are you working towards, and how do you know when you get there? If you have no time line for your goals, how do you schedule your goals into your daily life? The fact is, people will rarely continue an activity if they don't have a specific purpose for performing that activity or a goal to reach. Even if they do have an ultimate goal without a time line they'll procrastinate about it forever and never reach their goal.

When I started this site I had one goal, to be able to do one arm pullups on a door frame. That one goal morphed into six main fitness related goals. Looking at those six goals, they're overwhelming. How will I ever reach those goals without killing myself, or injuring myself, in the process. So the goals were broken down, into 10 easier to reach goals, each a little closer to my main goals. Not so overwhelming now. I simply plug away at the lowest goals until I reach them, then proceed to chase the next step. I've even added extra steps when the next goal has turned out to be a little beyond my grasp for the time being, and that's OK. Every step takes me closer and closer.

Now, I still have an issue with a time line. I have a short term time line, as I mentioned above, but it's not very measurable. My goals are difficult to cram into a time line without increasing the chance of injury. I supposed I could say, "within 5 years" or something essentially not foreseeable. It's very difficult to judge at the moment.

That being said, let's look at my progress this week. I mentioned the return of the horizontal pull the other day, felt good after 3 sets of 10, which was difficult before I added the 45 degree pull step before that. Tuesday was a write off due to my culinary pursuits of premaking my breakfast for the week. Wednesday I got caught up on my short bridges with 3 sets of 35, worked on my crow stands with 3 sets of 30/67/60 seconds, and my wall handstands with 3 sets of 97/75/90 seconds. My best time yet for wall handstands. Thursday night was 3 sets of 21 knee tucks with my daughter, 3 sets of 31 flat knee raises, and 4 sets of 25 double leg bent knee calf raises from the floor.

I'm feeling it today, and feeling good. Need to keep it up!

If you'd like to know what goals I'm currently working towards, take a look at The Goals page. I cross out the goals I've completed as I reach them.

Welcome readers from Mark's Daily Apple, and return of the horizontal pulls!

2012-09-26T16:23:00.001-04:00

I'd first like to take this opportunity to welcome the readers of Mark's Daily Apple to my site. Welcome to my site! I'd also like to thank you for all the kind words and positive feedback I've received about my Primal Breakfast Muffins recipe that I entered for the 2012 Primal Blueprint Recipe Contest. I know I didn't make the final cut, but it was fun trying! For those of you looking for the recipe, I've updated the description on the Primal Breakfast Muffins YouTube video page, as well as added the recipe into a comment on Mark's Daily Apple.

Actually, I’ll post the recipe here. I don’t recall where I originally got it from. It’s not an exact recipe as I kind of just go by feel, but here’s the basics.

Primal Breakfast Muffins (makes 6 largish muffins):

1 lbs ground meat
handful of mushrooms (I prefer crimini)
handful of kale (stems removed)
6 large eggs
3 cloves worth of chopped or minced garlic
1 sweet pepper
(optional) additional spices to taste (black pepper, onions, oregano, chilli peppers, etc), whatever you have on hand!

Preheat oven to 375
Brown the ground meat in a fry pan, throwing the chopped garlic and mushrooms in with the meat a couple minutes before the meat is done.
While the meat is cooking, chop the sweet pepper into small bits. Mix kale, sweet pepper, and eggs into a mixing bowl.
Add meat/mushroom/garlic mixture into the mixing bowl and combine all ingredients making sure everything is nicely coated in egg.
Pour/scoop mixture into muffin tins. No need to grease tins as there’s generally enough fat from the ground meat to keep anything from sticking.
Place on the middle rack in the over for 25 minutes.

Can be eaten right away, stored in the refrigerator for up to a week, or frozen

Now, back to our regularly scheduled evolution!

Having completed my progression standard for 45 degree pulls last week, I started back in on the horizontal pulls again this week. I started with 3 sets of 10, which gave me a good run for my money but was still doable. I actually managed to squeeze out 2 more reps on the last set, but it was a struggle.

I was supposed to do short bridges last night, and my wife and daughter did, but I made another batch of muffins instead....Mmmmm.....muffiiiinnnnssss.

Competitive family? And video!

2012-09-24T20:07:00.000-04:00

I've mentioned before that my wife and daughter have got in on the daily workouts. My daughter especially is on board, asking daily what the family exercise is for the day. She's moving along quickly as well. I've been working her through the first progression level of the big six bodyweight exercises, and she's actually gotten to level two of the handstand pushups, easily passing level one with almost three minutes in a wall headstand. She'll easily be the strongest kid in school very quickly at this rate.
My wife has backed off a bit, going back to school takes precedence here, so schoolwork must be done first for now.
I've been working hard, but on and off. I passed level 1.5 for pullups (45 degree pulls) with three sets of 30, so I'm on to horizontal pulls now.

In other news, I've entered the Primal Video Recipe Contest at Mark's Daily Apple. Part of the 2012 Primal 21-day Challenge. The prizes look delicious, so wish me luck! Here's the video is you're curious. It's my first public YouTube video. Yes, I know it could probably use some work.

Myth: Working Out at Home/Working Out at the Gym is Better than Working Out at Home/Working Out at the Gym

2012-09-12T12:20:00.001-04:00

Ah, the double-sided myth. No, I'm not going to weigh in on whether exercising at a gym is better or worse than working out at home, or vice versa. There are opinions on both sides of the issue, and studies that have come down on both sides as well. The important thing here is to get rid of the "one is better than the other" statement and remember that different people exercise differently. A 2009 article from The New York Times cited a 2008 study published in the Annals of Behavioral Medicine which found people with home gyms are more likely to begin to exercise, but less likely to continue exercising in the long run; but the conclusion wasn't that home gyms are ineffective at keeping people engaged with exercise in the long term, and it wasn't that home gyms are better at inspiring people to exercise. Instead, the study found that what really matters is the individual's personal belief that they have the power to start and stick to an exercise regimen, whether the gear is in their basement or at a gym 10 miles away.
Essentially, those individuals who were able to really motivate themselves to work out and believed they could stick to it were more likely to benefit from a home gym. People who were less confident in their ability to stick to a workout regimen did better with a gym membership, or by making their workouts part of their routine. In the end, both versions of this myth are false, and the truth is that the best type of workout, whether it's at home or in a gym, depends on you and how motivated you are to stick to your exercise goals.

Pushups: Fun for the whole family!

2012-08-13T14:10:00.001-04:00

I was wiped out from work on Friday...not sure what happened on Saturday, but I got caught up for the week yesterday! Squats (scheduled for Friday) were completed, 3 sets of 40 jackknife squats, which meets progression level standard so I'll be on to supported squats next Friday.

Apparently I've been so slack about the pushups that I've lost some of my rep count. Last logging of incline pushups was 3 sets of 35, which if I recall correctly was really pushing it. I backed off to 3 sets of 25 incline pushups, but should quickly regain reps to the point of where I was prior...I think. I might take it a bit slower this time as I was increasing by 5 reps per set a week last time.

My wife is still on board completing 3 sets of 10 wall pushups, and 3 sets of 10 jackknife squats. We even got our youngest daughter on board who hammered out 3 sets of 20 wall pushups and 3 sets of 10 chair situps (to the amazement of my wife). Now if we could only get my son on board...

Progressions and Goals

2012-08-10T13:33:00.000-04:00

Worked the leg raise and hand stand pushups last night. Made the leg lift progression standard for knee tucks, 3 sets of 40, which means on to flat knee raises next week. Also retested my crow stand time, made it past the progression mark of 60 secs with a hold time of 75 seconds. Then started on wall handstands with a starter time of 59 seconds. I'm working up to a two minute hold on the wall handstand.

I've updated The Goals section of the site to mark my current standing on each exercise, as well as add in the extra step in the pullup series.

On a side note, I've now got my wife working along side me on some of these exercises. She came in with a solid 3 sets of 10 knee tucks last night. Yay, work out partner!

Back on the horse, but some sad news

2012-08-09T13:31:00.001-04:00

Since I've been feeling better lately I've been able to jump back on the horse to continue with my training. Unfortunately it looks like I'm going to have to take a couple steps back and work my way up again, but not too far back. If you follow me on Twitter or Fitocracy you'll see that I've left the horizontal pulls for a while and added in an intermediate step of 45 degree pulls, half way between the vertical standing and the horizontal almost lying down. I started with 3 sets of 20 45 degree pulls and working my way up from there to hit the progression level equal to that of horizontal pulls. I've also dropped a few reps per set of the short bridges, back down to 3 sets of 20, which I'll work my way up from. During the last few months my back has started to hurt again, so I need to build everything back up.

And now the sad news. The kung-fu group, NINRU, I was part of has closed shop. It's been a while in the making, so it wasn't a huge shock to most of the members, but it still sucks. We had a good group of people...when people could get there.

Sickness and Homeopathy: part 2

2012-08-07T21:02:00.000-04:00

The weekend following my initial consultation I started taking half a dose of probiotics. The homeopath had warned me that it would take a few days for my body to get used to them, and that I would probably be cursing her. Well, I was just short of cursing her for three or four days. I won't get into gory details, but I missed two days of work right off the bat. In fact I barely made it in on Wednesday, which is when I had to go back to the homeopath to pick up my remedy. Fun day.

The remedy itself comes in a tiny little jar. It looks like little plastics pellets. I was given two doses, but I was only to take one, which I did before bed Wednesday night. No eating 20 minutes before and after taking it. No touching with your fingers, just tap them into the cap and dump them under your tongue to dissolve. Easier said than done, but I eventually managed. Now, I apparently must stay away from menthol, and camphor, as they are the antidote. Do I really want to take something that has an antidote? I figure I don't have many other options, so why not! I slept the deep sleep of sleepy deep sleepiness, wrapped in a cloud of snooze on a bed made of slumber. Slept like a rock.

Thursday, wake up, very groggy, don't want to get out of bed. Feeling ok, but groggy. Stomach feels good though. The day was interesting as my head stayed in a hazy fog all day while the skin on my back and shoulders crawled back and forth across my torso. A little unpleasant, but not overwhelming.

It hasn't been too bad since then. My guts have seemed to settle quite a bit, which is very nice. I have been experiencing some odd dreams, mostly with a lot of singing, and increased sensory sensitivity. I can't handle a lot of loud noise all at once, and scents are incredibly strong. Most artificial scents are like having a hot poker shoved up each nostril. Eyes are slightly more light sensitive, but they already were sensitive so nothing to different there. My hands don't like to be touched as the skin on the back of my hands has been a little crawly for days. The rest of my skin is mostly back to normal except for a bit of sensitivity to...well...everything. Clothing annoys me, but not to the point that I can't tolerate it.

The above is just my observations. I am feeling a lot better, and hopefully I continue to get even better. Also hoping that when I go to the full dose of probiotics there's a lot less reaction than when I started the half dose. So far homeopathy appears to be curing what conventional medicine can't even find, or even acknowledge.

Sickness and Homeopathy

2012-08-06T12:37:00.001-04:00

Have you been wondering where I've been? I doubt it, but stranger things have happened. Seems my gastrointestinal issues have flared up a bit...or a lot. For anybody who hasn't read my site About section I'll give you a quick rundown. First I was fine...which is good. Then I became lactose intolerant, so I cut out all dairy. The lactose intolerance has gotten way more severe in the last 15 years. Then I became gluten intolerant, so I cut out all the gluten. The gluten intolerance has also gotten more severe over the years. Even though I've cut those things completely out of my diet, difficulties still happen, and has become more frequent as of late, causing me to be miserable, miss work, not want to leave the house, and other such things.

Go see a doctor you say? Ya, I tried that. I didn't have a family doctor for almost six years. I was on several waiting lists to get signed up with one. That's just ridiculous. I visited several different clinics. The clinic doctors only want to look at one issue at a time, not several that may or may not be related. Most of them didn't believe me when I told them my symptoms, saying either "it's in your head", "that doesn't sound right, I don't think that's possible", and finally, "It's probably something you're eating, you'll never be able to figure it out" and then change the subject. So here's a great big thank you to all those hacks that somehow got a license to practice medicine in Southern Ontario. Thanks for nothing! That's like taking your car to the mechanic when your car isn't stopping correctly and the mechanic saying, "It's probably something to do with your brakes, but you'll never figure out what it is." Seriously, you're allegedly a doctor, I'm complaining of several VERY REAL symptoms, look into it!

After six years I finally got in with a family doctor...yay! I've brought the condition to his attention, he doesn't know what it is but he's willing to try to figure it out, and has me referred to a GI specialist. And now we play, the waiting game....for months...with no response from the specialist as to even a hint of an appointment time. The waiting game sucks...enter...homeopathy.

Definition: Homeopathy is a system of medicine which involves treating the individual with highly diluted substances, given mainly in tablet form, with the aim of triggering the body’s natural system of healing. Based on their specific symptoms, a homeopath will match the most appropriate medicine to each patient.

My wife was tired of me being sick (I know I certainly am), and started doing some digging into things. She kept suggesting I look into a naturopath, but I kept putting it off, saying it was a possibility. I was still hopeful in getting into the GI specialist soon...which never happened. While digging for a naturopath in the area, she happened onto a clinic with both a naturopath, and a homeopath. After a quick information gathering phone call, she booked a meet and greet appointment with the homeopath. The initial meet and greet with the homeopath went well, so I setup the first appointment for two days later.

The initial appointment was about 2 and a half hours long. We went through everything, medical history, all signs and symptoms, mental states during symptoms, dreams, work and home life, everything. When that was finished she told me I should start taking a probiotic to help rebuild my gut flora that had been killed off with the amount of antibiotics I've had to take over the years, start with half a dose. She warned me that it was going to take a few days for my body to get used to the probiotic, so I planned to start over the weekend. Then we booked an appointment for the following week to pick up the homeopathic remedy that she would have ready for me.

Myth: If You Don't Exercise When You're Young, It's Dangerous When You Get Older

2012-07-28T09:31:00.003-04:00

It's never too late to start a workout regimen and improve your overall health, you just have to be cautious and aware of how you go about it. A 2009 study of over 1800 seniors by the Hebrew University Medical Center and Hebrew University Hadassah Medical School in Jerusalem and published in the Archives of Internal Medicine (and subsequently used as a reference base for additional research also available at that link) concluded that seniors who exercised, or even started to exercise, late in life were likely to live longer than those who didn't, and live out their last years healthier than their counterparts who avoided exercise.

CSPI tackled this myth as well, and this article at WebMD is full of myths about exercise and older adults, for anyone who's worried they may be doing their health more harm than good by exercising in middle-to-old age. The key is to find a workout that's at the right impact level for your age and condition, and as I've said before, the health benefits, in areas like memory, anxiety and depression, and even arthritis or joint pain make themselves apparent almost immediately.

St John Ambulance first aid, second day

2012-07-12T18:17:00.000-04:00

Back into the first aid trenches. Seconds day of Standard First Aid, Level A CPR. A long and tedious day. Watch a video, bandage some classmates, watch a video, bandage some classmates. At least the end of the class (when it finally came) was amusing. No sooner was the instructor finished explaining the test and giving directions and sat down to wait, when I stood up and handed him my completed test. Just waiting for my certificate to be mailed to my place of employment. Another certification and requirement completed!

CPTN written exam: passed!

2012-07-10T18:30:00.000-04:00

After I sorted out an issue with the school loosing my exam registration and payment, I got the results of my written exam....sort of. They don't give you your exact score, which sucks because I'd really like to know what it is, they just give a pass or fail. I passed!

Now that I've passed my written exam I need to schedule my practical exam. Seeing as I haven't been in a gym in quite some time I'll need to study for that quite a bit. I'll also need to finish my first aid certification, which will be done tomorrow, complete a case study/program design, and complete 20 hours of supervised training.

CPTN Personal Trainer certification written exam

2012-07-09T21:58:00.000-04:00

Written certification exam was tonight. I was sick all day, not sure if I was glutened or it was just my nerves. I dropped $200 on this certification exam, so I really don't want to be failing it.

The exam was 120 multiple choice questions. We have three hours allotted, I finished in just over an hour, which gave me plenty of time to go back and recheck all my answers. I think I did well, only four or 5 of my answers were total guesses. I do know that I got a few wrong as I've already looked up the answer since I got home.

Studying my butt off!

2012-07-08T22:33:00.000-04:00

CPTN certification written exam is tomorrow night. I'm studying my butt of today. I felt so confident last Thursday, but now I feel like I don't know any of it. Just nerves I'm sure.

So many things to memorize!

St John Ambulance Standard First Aid, Level A, first day

2012-07-05T23:16:00.000-04:00

In order to get my CPTN Personal Trainer certification I'm required to be certified in first aid and CPR. I'm taking the St John Ambulance Standard First Aid, Level A course. It's a two day course, and yesterday was the first of the two. At one point I was referred to as "the coach" and was told I should be teaching the class. I was certified several years ago...like 1995, but apparently I still remember a lot of what I learned. Some things have changed, but nothing too dramatic.

CPTN Certification: class 6, do over

2012-06-29T21:57:00.000-04:00

Agenda:
- Nutrition
- Program design
- Review

As this class is prone to do, we went very quickly through a lot of the sections of the book on the topics du jour. Nutrition was essentially about the Canada Food Guide, macro-nutrients, calories per gram of macro-nutrient, types of sugars, micro-nutrients, and glycemic index.

Somehow we managed to skip Program Design...I'm not really sure what happened there. Then we did review. Instructor just asked us questions from an old exam. I was able to answer most of them without much difficulty, which made me feel a lot better about the exam itself. If the questions are like those, I shouldn't have a problem!

CPTN Certification: class 6

2012-06-22T21:55:00.000-04:00

Agenda:
- Nutrition
- Program design
- Review

Class was cancelled and moved to June 28th due to instructor personal emergency.

CPTN Certification: class 5

2012-06-15T06:48:00.000-04:00

Agenda:
- Resistance training techniques
- Weight resistance training in fitness centre

Got there early and got the notes from the previous class from the instructor. Mostly lots of high speed highlighting. Once the class started we went through the resistance training techniques chapter very quickly, then headed over the gym in the rec centre.

I must say, once we got into the gym I felt kind of old. I'm the oldest one in my class by about 10 years, and walking into a campus gym full of college students working out made me feel all the older. Also the odd thing that I was the only one not wearing ankle socks....I'm not sure what to think about that.

Anyway, the instructor went through several free weight and weight machine exercises. Then we broke up into pairs or groups of three and trained each other on how to do everything. I honestly haven't set foot in a gym in at least seven years, and I'm pretty much body weight exercise only, so I was doing less training and more learning from my partner. The practical exam is going to take a lot of studying for me to get all these exercises down pat.

CPTN Certification: class 4

2012-06-08T06:44:00.000-04:00

Unfortunately I was unable to attend this class due to being glutened...stupid gluten.

Agenda:
- Physiology / exercise physiology
- Practical cardio instruction

Speaking with others after the class, they figured a couple of the students wouldn't return after the cardio instruction portion of the class.
I'll have to grab the instructors notes to highlight all the main points she made from the manual.

Myth: You Need to Take Supplements to Build Muscle

2012-06-04T13:19:00.000-04:00

Sadly, this is another myth that's applicable to some people, not most of us, but you'd never know it from the way they're marketed. Supplements can help, especially if you're a bodybuilder or strength trainer, but the typical person who does some weight training two or three times a week to stay fit and build a little muscle mass doesn't need to chug creatine or protein shakes in order to build muscle. It is true that you need more protein if you want to build muscle size and strength. But you can easily get that protein from food, meaning that supplements are unnecessary. In fact, the protein in most supplements is derived from milk or soy anyway, so you are paying for a supplement manufacturer to extract the protein from food and sell it back to you! Additionally, getting the added protein from food also provides you with energy (calories) and carbohydrates which you need to fuel your workouts.

No one's telling you to skip the protein shake if you think it's tasty and enjoy it, but remember it's essentially another meal, a caloric intake you may not need if you're just going to go home and make dinner, which, if you make something rich in protein as well as other vitamins and nutrients, will give you the benefits of the shake in a more complete package. If you're a serious bodybuilder and you do weight training for hours a day, every day, the rules might be different for you, but for the average person, all the extra supplements you may be adding to your food or drinks aren't likely to do you much good.

CPTN Certification: class 3

2012-06-01T21:00:00.003-04:00

Last nights agenda:
- Muscles and math
- Bio mechanics and principles of movement

Everybody must have been tired last night, as nobody really seemed to want to be shouting out answers (guesses) or really participating all that much. Eventually things picked up and the class got involved. I think the instructor was getting annoyed with the lack of participation after a while.

Essentially we started out the class with bio mechanics and principles of movement, so basically planes of movement and physics.
After the break we got into the math. Max Heart Rate range, Cardiac Output, VO2Max (absolute and relative), MET rating, and Body Fat % calculations. Apparently we need to have these formulas memorized. It's been a while for me for memorizing formulas, but they're not too complicated so I should be OK.