Andrei Duta » Health and FItness

Health & Fitness

Andrei Duta — Mon, 22 Feb 2016 22:55:23 +0000

Many individuals, especially business leaders, lead busy and fast-paced lives. Some hard-working business owners and professionals believe that they have little time, if any, to invest in their physical wellbeing.

The truth is, no matter how busy our lives appear to be, staying active and eating well must remain a top priority.

The foundation for vibrant health is not complicated but rather simple. It rests on a handful of daily disciplines:

Sleep 6-8 hours per night.
Exercise at least 45 minutes per day.
Eat less quantity but better quality.
Drink plenty of water.
Focus your mind on noble, uplifting, and pure thoughts.

Always remember: nothing tastes as good as being fit feels. Nutrition – what, how much, and when we eat – is paramount. A consistent exercise routine coupled with adequate rest completes the “health and fitness” equation.

FALL 2014 Training Routine — September through December

Andrei Duta — Tue, 09 Sep 2014 08:40:15 +0000

[vc_row][vc_column][rs_section_title align=”left” title=”FALL 2014 Training Routine — September through December” show_right=”no”][vc_column_text]People sometimes ask what my workout routine is. For this fall, here is my plan:

Sun (Swim/NSP day)
Swim (1200+ yards), SCR, NSP* (1-10-1 pull-ups, 2-20-2 push-ups, 3-30-3 abs, 4-40-4 squats), and Stretching (10+ min)

Mon (Swim/Bike day)
Swim (1200+ yards), Bike (60+ min), SCR**, and Stretching (10+ min)

Tue (Swim/Run/CT day)
Swim (1200+ yards), Run/Stair/Treadmill (30+ min), SCR, CT *** (push-ups & abs), and Stretching (10+ min)

Wed (Swim/CT day)
Swim (1200+ yards), SCR, CT (legs and abs), and Stretching (10+ min)

Thur (Swim/Run/CT day)
Swim (1200+ yards), Run/Stair/Treadmill (30+ min), SCR, CT (pull-ups & abs), and Stretching (10+ min)

Fri (Swim day)
Swim (1200+ yards), SCR, and Stretching (10+ min)

Sat (Swim/Bike day)
Swim (1200+ yards), Bike (60+ min), SCR, and Stretching (10+ min)

LEGEND:
*NSP=Navy Seals Pyramids (intense calisthenics routine based on Navy Seals pull-ups, push-ups, abs, squats routine)
**SCR=Speed Calisthenics Routine (25 diamond pushups, 12-20 pull-ups, 25 knives abs, 25 squats with 2X20 lbs weights, 25 curls with 2X20 lbs weights, and stretching routine)
***CT=Calisthenics Trainer (alternate push-ups, pull-ups, legs, and abs in intense, till failure routines)[/vc_column_text][/vc_column][/vc_row]

Midweek Pick-Me-Up

Andrei Duta — Thu, 31 Jul 2014 00:01:54 +0000

Let’s face it, Wednesdays aren’t anyone’s favorite. Here’s a quick, effective workout to help you get through the midweek slump:

Weekly Routine: Sunday Afternoon Workout

Part I: Navy Seals Pyramid

1 pull-up, 2 push-ups, 3 sit-ups
2 pull-ups, 4 push-ups, 6 sit-ups
3 pull-ups, 6 push-ups, 9 sit-ups
…
(n+1) pull-ups, (n+1)x2 push-ups, (n+1)x3 sit-ups

Peak at:
10 pull-ups, 20 push-ups, 30 sit-ups

Then, work backwards to last set:
1 pull-up, 2 push-ups, 3 sit-ups

Total: 100 pull-ups, 200 push-ups, 300 sit-ups

Part II: Cardio

10-45 mins run, bike or swim

Sun, Sweat, and Vitamin D

Andrei Duta — Fri, 28 Feb 2014 12:07:37 +0000

Sunlight exposure is the best way to get Vitamin D. The body regulates naturally the quantity of Vitamin D produced from sunlight. The process is complex and deals with cholesterol regulation (control and conversion) and sweat.

According to http://www.vitaminsinamerica.com/news/vitamin_d.htm, “it is estimated that for each 5% of skin surface exposed, approximately 435 IU of Vitamin D can be manufactured. The process requires that the oil on the skin remain intact for awhile after exposure to the sun. For instance, life guards and farmers, who don’t go shower immediately after sweating in the sun, have the highest serum Vitamin D levels. Try to keep the oil on your skin for at least several hours after sun exposure.”

Don’t be afraid to get sweaty in the sun. And don’t rush to take that shower. Your body is busy producing vitamin D, the sunshine vitamin.

The benefits if vitamin D are numerous : healthy teeth, stronger bones, regulating immune defense system, improve cognitive functions, help maintain healthier body weight, and protect from radiation damage.

Weight Training

Andrei Duta — Thu, 27 Feb 2014 12:06:22 +0000

If you train with weights, then limit the workout to 60 minutes in duration. 30-45 minutes is ideal. Going over the 60 minute threshold is tricky as more of the stress hormone cortisol is produced. Cortisol can have a testosterone-blocking, muscle-wasting effect. Sometimes less is more.

http://www.menshealth.com/mhlists/100-best-fitness-tips/Grow_Muscle_Save_Time.php?page=1

Calisthenics and Cardio Workouts

Andrei Duta — Wed, 26 Feb 2014 12:00:49 +0000

Forget the weights. Learn and grow to master your own body weight. Pull-ups, push-ups, squats, and abs are all the exercise routines one needs for chiseling the body.

Add 30 minutes (or more) of cardio (swimming, biking, running), and the workout experience is now complete.

Abs Workouts

Andrei Duta — Tue, 25 Feb 2014 12:00:07 +0000

I have reviewed different schools of thought on how often you should workout your abs. Some say daily. Others only 2-3 times a week.

Here is my opinion. If you exercise the abs intensely (and for more than 20-30 minutes), then limit workout frequency to 2-3 times per week. Otherwise, if 5-15 minute long workouts, you can safely engage daily.

Note: Make sure you exercise your lower back too. Proper balance between abdominal and lower back muscles is key to proper posture and overall wellness.

Stretching

Andrei Duta — Mon, 24 Feb 2014 12:00:42 +0000

Spend 10-30 minutes per day stretching. Hold your stretches for 15-30 seconds. Focus on hamstrings, lower back, quads, calves, and hip flexors. Many people struggle with back pain due to imbalances in these muscle groups. Daily stretching will help improve flexibility and overall wellness.

Mind over Matter

Andrei Duta — Fri, 14 Feb 2014 12:00:14 +0000

When it comes to health and fitness, your mental state is foundational. Your capacity to laser-like concentrate on your goals is extremely important. Visualize the outcomes, engage imaginatively and emotionally in mental rehearsal of the future, and execute with precision.

Aerobic Exercise

Andrei Duta — Thu, 13 Feb 2014 12:00:12 +0000

Cardio exercise is the only way one can exercise the heart muscles. The heart is strengthened indirectly through the usage of the large muscles in the body: legs and back (as in running, swimming, biking, rowing, kickboxing, jumping rope).

Assuming a long-term perspective, I suggest that aerobic workouts are more important than anaerobic routines. Of course, the perfect scenario is to embrace both the aerobic and anaerobic routines: exercise the heart while also toning the muscles and stimulating bone growth through resistance weight training.