We "completed" Basic Training this week! At least in the sense that everyone focused on acclimating to their new workout environment and focusing on foundational exercises, including calisthenics such as pushups, squats, and situps. The knowledge continues, however, as we apply and build upon what we've learned.
Ron, Laura, and Gretchen each won a prize in our Countdown Burpees Challenge. Congrats! Everyone else also did a fantastic job, but were more than happy that they won since the challenge ended when the first three people finished... Whew!
Here are some Basic Training highlights:
Body composition is the ratio of lean body mass (muscles, bones, skin, etc) to body fat mass.
General Body Fat Percentage Categories*:
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Body Mass Index (BMI) estimates whether what you weigh is the appropriate amount for your height. Desirable BMIs for adults is between 19 and 24. Overweight is defined as a body mass index between 25.0 and 30.0. Obesity is defines as a BMI of 30.0 or greater. Calculate yours here: BMI Calculator
There are two basic energy systems of the body: aerobic (producing ATP energy from oxygen) and anaerobic (producing ATP energy without oxygen). The "talk test" can give you an idea of how hard you're working. In terms of training, you are considered to be "aerobic" when you can speak comfortably during your workout (think walking, running, or biking on a flat surface). You are working out anaerobically when your breathing becomes very labored and you may even gasp for air (think heavy weight training, sprinting, and jumping, or from the first example walking, running, or biking up hill).
The training continues!
Watch for pics next week.
May even throw in a video...
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