Andrei Duta » health

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]

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.

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.

Five-Word Formula

Andrei Duta — Thu, 06 Feb 2014 12:00:55 +0000

The formula for losing fat in five words: “eat less and exercise more.” It is all a numbers game. How many hours per day are you spending in the gym? How many in front of the TV set? How many calories are you consuming? How many are you burning? Keep repeating the five-word formula. Let it become your mantra: eat less and exercise more, eat less and exercise more, eat less and exercise more, eat less and exercise more.

Goodbye Sugar

Andrei Duta — Tue, 04 Feb 2014 21:41:43 +0000

Say no to sugar. Refined sugar is one of the worst inventions of the human civilization. To satisfy your sweet tooth, consider honey, agave, or maple syrup (or dried fruit, i.e. raisings, dates, figs). Do not eat refined sugar. Period.

Healthy Living Disciplines

Andrei Duta — Sun, 02 Feb 2014 12:15:11 +0000

If there are four essential disciplines to maintaining top level physical health, I would list:

1. Eat an apple a day. Everyday. It makes a difference.

2. Drink at least 64 ounces of water or juices per day. Hydration is nonnegotiable. Just do it.

3. Do 25 to 250 push ups everyday. You will see the positive impact.

4. Sleep 6-8 hours per night. Uninterrupted, quality sleep. It will recharge your batteries.

If one is uncompromising about these four disciplines, he or she will also prioritize the many other healthy-living habits.

What is Fasting?

Andrei Duta — Fri, 31 Jan 2014 21:10:00 +0000

Fasting is the willingness to abstain from food and/or drinking for a duration of time. People choose to do this for a number of reasons, including spiritual and health.

Fasting is generally done for a single day or can be done over the course of several days (or even weeks). An absolute fast (or black fast) is done by abstaining from all food and drinking.

There are a number of complications that can arise from fasting when not done carefully and wisely. Extreme and unplanned fasting can lead to electrolyte imbalances, thinning hair, fatal cardiac arrhythmias, and renal failure.

On the other hand, there are many strong accompanying benefits when fasting is done properly. These include detoxing your body, reduction in calories, loss of fat, giving your digestive track a break, and increased intellectual keenness.

Moreover, according to the US National Academy of Sciences, fasting can help with stress resistance, increased insulin sensitivity, reduced morbidity, and increased life span. Scientists have also found that fasting helps reduce cholesterol in the blood.

Finally, I believe that the strongest benefit of fasting is spiritual sharpening. When fasting, one draws closer to God, the ultimate source of life, energy, and sustenance.

Sleep is Essential!

Andrei Duta — Wed, 04 Dec 2013 16:06:34 +0000

It is a well known fact that sleep is highly beneficial to your health. According to a recent article by the Harvard Medical School, not getting an adequate amount of sleep can cause weight gain, high blood pressure, and a decrease in the power of your body’s immune system. If you happen to have an occasional spell of insomnia, this isn’t a reason for worry. However, people who suffer from chronic sleep deprivation have major causes for concern. A recent survey discovered that 75% of people only get 6 hours of sleep a night. 7-9 hours is much better.

The Harvard Medical School provides six reasons why people should get more sleep:

1. Sleep helps with learning and memory. “Sleep helps the brain commit new information to memory through a process called memory consolidation. In various studies, people who’d slept after learning a task did better on tests later.”

2. Metabolism and weight. How our bodies process and store carbohydrates can be altered by sleep or lack of. Sleep deprivation can also alter hormones that affect your appetite.

3. Safety. Not having enough sleep can hurt your performance at work or in life. Medical errors, road accidents, etc. can often be avoided through an extra hour of sleep.

4. Mood. Your mood can be greatly affected by a loss of sleep. Irritability, impatience, lack of concentration, etc. are characteristics of those who lack on their sleep.

5. Cardiovascular Health. More serious sleep disorders can lead to hypertension, increased stress, irregular heartbeat, and more. Sleep, sleep, sleep. It will keep your heart healthy.

6. Disease. Immune function can be altered when there is sleep deficit.

These are just a few reasons why getting enough sleep is essential to one’s health. We all lead busy lives and can forget to take time to relax and have fun.

It is a good habit to take an hour or two to decompress before going bed to calm your mind from racing with work or from being over-stimulated by the computer. Rest and relax before going to bed. Or read a book. Have a pleasant couple of hours before you hit the pillow. You’ll be in a better and calmer state of mind and that should translate into a better and deeper night’s rest.

Stay Hydrated!

Andrei Duta — Mon, 07 Oct 2013 15:24:48 +0000

Just because the summer has come and gone doesn’t mean we should be pushing away water as the temperatures continue to fall. Although we may not feel nearly as overheated or sweating as much, water should continue to be consumed on a daily basis.

I came across an article that talked about the benefits of being hydrated. We are constantly losing fluid throughout the day during every season of the year because of things like “breathing and evaporation of from the skin.” Water has numerous benefits such as balancing body fluids, makes your skin look nicer, and can help you control your calorie intake. Sometimes people aren’t conscious of the fact that they are thirsty. Other times, people will choose to eat then have a drink of water. Often, people are merely thirsty and they don’t need a full meal to satisfy their urge.

According to Glamour.com, there a few tips to get you to drink more during the day. The first is to “bring back the water-cooler conversation.” Throughout the day, take a walk to the water-cooler, socialize with coworkers and drink water. Of course don’t take too many trips – you wouldn’t want to impact your productivity. But, getting out of your seat and moving around every once and a while can boost morale and create a more social environment at work. On your trip around the office stop at the water-cooler!

The second tip is “enhance it.” Some people choose to not drink water because they simply don’t like it. There are so many calorie-free flavor additives for water. These can help give you that extra push so you’ll consume more.

Another tip is “be committed.” Telling yourself you will drink this amount of water a day will give you a goal and it will be up to you to do it. Maybe throw in a little reward to give yourself more of reason to do so. For instance, if you drink X amount of water then you’ll watch an episode of your favorite show before you go to bed.

These are just a few tips that will get you drinking water throughout the day, because after all, it is the healthiest option and it provides many benefits.

Swimming Workout 08.21.13

Andrei Duta — Mon, 26 Aug 2013 15:39:05 +0000

Swimming Workout 08.21.13

1,200 meters (45 mins)

200 m free (breathe three) warm up

100 m fly

100 m free sprint
100 m breast easy

50 m free sprint
50 m breast easy

25 m free sprint
25 m breast easy

100 m fly

200 m free (breathe three) cool down