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  1. #11
    kbSagoo is offline Senior Member
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    Quote Originally Posted by Zartan View Post
    Are you sure you meant two swings per second?
    Quote Originally Posted by skyray View Post
    Merely an estimate. Unfortunately I am forced to work alone and there is no one to handle the stopwatch so it wasn't measured. Time flies when you are having fun.
    So you are maintaining a 120 swing/minute rate? Most on average have a 40 swing/min rate.

  2. #12
    faizalenu is offline Senior Member
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    Quote Originally Posted by skyray View Post
    Merely an estimate. Unfortunately I am forced to work alone and there is no one to handle the stopwatch so it wasn't measured. Time flies when you are having fun.
    For most people, the average number of swings is 40/minute +/- 2.

    If it is slower than that, chances are they are using their arms.
    Faizal S. Enu, CFT/RKC/PBA
    My blog: [URL]http://faizalenu.blogspot.com[/URL]
    Workshop Schedule: [URL="http://tinyurl.com/XA-Kettlebell-Workshops"]http://tinyurl.com/XA-Kettlebell-Workshops[/URL]

  3. #13
    Rambodoc is offline Senior Member
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    To the OP:
    Great post, with one significant problem.
    Most doctors (somewhere in the region of 99%, I suspect) would be totally blank about exercise, unless it is walking or swimming. These two, being aerobic exercises, will get an enthusiastic response. Anything more, you can assume your Doc is gonna be firing blind.
    Should you squat or deadlift or do burpees? Can you do a 2-3 minute circuit with bodyweight? Can you swing a 'kettleball' for a minute?
    His answer will be inclined towards NO, but that is because he doesn't know squat.
    So, I would say your basic cardio-respiratory system should be cleared by your doctor. For example, if you are in atrial fibrillation, as our comrade seems to have suffered, you should get that treated first before venturing into exercise. Within the parameters of your basic CV fitness being acceptable, start off with someone who understands movement limitations and can help you. People tend to have gluteal atrophy, lumbar lordosis and tight hip flexors, all of which have implications on movement patterns that could lead to injuries once you start training. In order to avoid this, get those imbalances diagnosed and corrected.
    Only then should you lift weights of any kind, if injury-free training is your goal.
    Disclaimer: I am no RKC or fitness professional. I am just a smart, honest dude.
    [URL="http://www.bmi-india.com"]BMI--Fat Loss For Life[/URL]
    Practising moves (for self-learning) on You Tube: [url]www.youtube.com/thekbdoc[/url]

    There is an RKC in every surgeon (like me, as a random example).

  4. #14
    Rambodoc is offline Senior Member
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    Quote Originally Posted by skyray View Post
    Normally a consideration, but not in this case because I am already at a low enough calorie intake to be at risk for malnutrition. My last stress test I presented with eight beats of atrial fibrillation on 400 calories per day and my cardiologist told me to knock that extreme diet crap off. Since then I have lost about twenty pounds on 1800 to 2000 calories per day combined with moderate exercise. If the exercise gets too intense, I start to catabolize muscle, if it is not intense enough I gain weight. So I try to maintain it between 50% and 80% of VO2 Max. Be careful with your metabolism; it can become a real problem.
    Com. Skyray: On more than one count, Ayn Rand's philosophical admonition to 'Check your premises' holds true in your case. If you are training and dieting for health and fat loss, don't try to geek things out (esp. if you do it-geeking- for a living).
    Forget about fat loss zones and vO2 max (for Chrissakes! ). Also forget about the laws of physics and how it applies to the pendulum of the swing.
    Simplify your life to doing what works and leave the fine tuning and the numbers (vO2, periodization, etc.) to the experts, or till you become one.
    Eating 400 calories is BAD dieting-- didn't someone tell you? Chances are something bad may happen to you if you try to go into VWC or something similarly badass without truly knowing your shit.
    So, take it easy, and don't allow yourself to dictate what is needed to be done. Your health is too important for that.
    Disclaimer: spoken in good faith and humor. No offense intended.
    [URL="http://www.bmi-india.com"]BMI--Fat Loss For Life[/URL]
    Practising moves (for self-learning) on You Tube: [url]www.youtube.com/thekbdoc[/url]

    There is an RKC in every surgeon (like me, as a random example).

  5. #15
    ladrones is offline Junior Member
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    I'm still a fat dude at 285 pounds. But with a 6'3 extra large frame I can carry it very well. Still by medical standards I'm considered severely obese. I doubt I will ever be less than obese. Last February I was 430 pounds. Morbidly obese. Today I can strap on a 30 pound pack and go for a 10 mile hike at elevations of 5000-10000 feet with very little problems. I can go on a 30 mile bike ride.

    I do a light kettlebell routine 2 times a week. Two times during the week at work around lunch time I take a 20 pound sledge to a cat tire to get my heart rate up. Then I flip the tire a few times.

    To all that are starting out I would tell you to start with your diet. Cut the junk out. Eat six to seven light meals a day. Mostly protein for the first month or two. Then gradually start adding in veggies and then even later add in fruits. Instead of bread have one blue corn tortilla. Cut the sodas and beer completely out. Even cut out the diet sodas.

    Start working out slowly. Walk then walk some more. Ride your bike. Gradual increases. Do not over do it. Be consistent. Eventually you will do a mile walk. That will turn into even more if you stay at it.

    Baby steps,

  6. #16
    Topmaul is offline Senior Member
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    Self workout stuff less than 30 bucks get a gymboss time like 25 dollars, then get a small dry erase board. Set the gym boss time to what ever interval you want say 30 seconds and 30 seconds. Next write the what exercise you want to do say sings lh then when the GB goes off swich hands for 30 more seconds. maybe take 30 second break then what ever else you want to do just an example.

    Now you don't need anyone to man a stop watch for you and you pre planned your workout. Now recond the info in your training log.

    John

  7. #17
    skyray is offline Banned
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    Default Some are helpful

    Thanks, John. Got to try and figure out where to get a gymboss, but that ain't no hill for a stepper. The 400 calories was way back when Dr. Atkins was alive, because I went to see him at his office in Manhattan to discuss the lack of weight loss on the starvation diet. I have a dry-erase board that holds about three months worth of data on my workout data. Been pushing iron for a couple of years since I discovered that I was badly atrophied and decondiitoned--got up over three hundred pounds and was weaker than pond-water. Using conventional iron I am down to 255, bench 180 and leg press 600 ten reps. Big disparity between upper and lower body strength. Then I got ETK and I just bought a couple of kettlebells and took Andrea DuCane's level one seminar to learn what to do with them safely. I hope to drop another fifty without the dishonor of cardio.

  8. #18
    poody is offline Member
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    I downloaded Gymbossier (there are a few other free options on the web), and use it on my laptop, but if you work out anywhere but home this wouldn't suffice.

  9. #19
    skyray is offline Banned
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    Thanks, Poody. I googled it and got three pages of vendors.

  10. #20
    Topmaul is offline Senior Member
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    I took my Gymboss and some double stick tape and stuck it to my dry erase board. To keep the system together.

    John

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