InspirASIAN Dragons
Team Picture 2022
Tuesday, July 26, 2011
Tuesday, July 19, 2011
Monday, July 18, 2011
Homework ENDURANCE
HOMEWORK
Your homework for this week is ENDURANCE.
This will all count toward the Participation Award.
Your homework for this week is ENDURANCE.
This will all count toward the Participation Award.
Let me know via Facebook, APCA Dragons blog site (http://apcadragons.blogspot.com/) or email.
All you have to do is jog/run for 30 minutes addition to your regular workout.
All you have to do is jog/run for 30 minutes addition to your regular workout.
If possible but not required, try to hit all Training Zones described below except Red Zone for some folks.
Post and brag to your team mates to APCA Dragons Facebook or Facebook Group or better yet since not everyone has Facebook, do it at APCA Dragons blog site .
If you are posting comment on the blog as Anonymous then add you name on the comment.
Give 100%!
Wearing a heart rate monitor is an easy, accurate method of checking your heart rate... but you don't have a monitor. Here is another easy way.
The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. (You may also use the radial artery on the under side of your wrist.) You can count the beats for a full 60 seconds or count for 6 seconds and add a zero at the end. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. Counting for only six seconds is a convenient method, of course it is more accurate to count for the full 60 seconds. You can use several varieties of this method (30 seconds x 2, 15 seconds x 4, etc.). The longer you count the more accurate your reading. Whatever you choose, be consistent in your method.
Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.
Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line Zone (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
Give 100%!
Courtesy of http://www.thewalkingsite.com/thr.html
YOUR TARGET HEART RATE
You should know your Maximum Heart Rate and your correct training zone to know if you are training at the right pace. Here are a few ways to figure your target heart rate.
You can easily find your Target Heart Rate (thr) with this simple method. Subtract your age from 220 (226 for women) to calculate your Maximum Heart Rate (mhr). Find your training zone below and multiply that number times your maximum rate.
Another, more accurate method is the Karvonen Formula. You must know your resting heart rate to use this method and insert your training zone from below.
Of course the most accurate method is a treadmill stress test administered by a professional. If you are over the age of 35, overweight, have been sedentary for several years, or have a history of heart disease in your family, clinical testing is recommended.
You can easily find your Target Heart Rate (thr) with this simple method. Subtract your age from 220 (226 for women) to calculate your Maximum Heart Rate (mhr). Find your training zone below and multiply that number times your maximum rate.
Another, more accurate method is the Karvonen Formula. You must know your resting heart rate to use this method and insert your training zone from below.
Of course the most accurate method is a treadmill stress test administered by a professional. If you are over the age of 35, overweight, have been sedentary for several years, or have a history of heart disease in your family, clinical testing is recommended.
MEASURING YOUR HEART RATE
Wearing a heart rate monitor is an easy, accurate method of checking your heart rate... but you don't have a monitor. Here is another easy way.
The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. (You may also use the radial artery on the under side of your wrist.) You can count the beats for a full 60 seconds or count for 6 seconds and add a zero at the end. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. Counting for only six seconds is a convenient method, of course it is more accurate to count for the full 60 seconds. You can use several varieties of this method (30 seconds x 2, 15 seconds x 4, etc.). The longer you count the more accurate your reading. Whatever you choose, be consistent in your method.
TRAINING ZONES
Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.
Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line Zone (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
Thursday, July 14, 2011
Practice 6
Let me know if you are paddling this weekend 7/16/11 so that I can create the roster and the seating chart.
So far I have...
Ashley
Brian
Christie
Georgia
John
Lindsay
Marco
Michael
Minwei
Monica
Niccole
Richard
Ricky
Thomas
Tom
Zina
Tuesday, July 12, 2011
Next Practice 7/16 + Homework CORE
We only have 2 practices left till our race.
Our next practice is on 7/16/11 12:30pm and EVITE has already gone out so respond if you have not done so yet.
HOMEWORK
Your homework for this week is CORE.
You can choose one from below AND then post your achievement on the blog comment or Facebook or even email me.
This will all count toward the Participation Award.
We will have Gold, Silver, and Bronze awards.
Bronze Level - 1 minute Plank OR 20 bicycle sit-ups (right and left rotation is one count)
Silver Level - 2 minute Plank OR 40 bicycle sit-ups (right and left rotation is one count)
Gold Level - 3 minute Plank OR 60 bicycle sit-ups (right and left rotation is one count)
Post and brag to your team mates to APCA Dragons Facebook or Facebook Group Site at http://www.facebook.com/groups/212509768773012?ap=1 or better yet since not everyone has Facebook, do it at APCA Dragons blog site http://apcadragons.blogspot.com/
If you are posting comment on the blog as Anonymous then add you name on the comment.
Let do this!
Our next practice is on 7/16/11 12:30pm and EVITE has already gone out so respond if you have not done so yet.
HOMEWORK
Your homework for this week is CORE.
You can choose one from below AND then post your achievement on the blog comment or Facebook or even email me.
This will all count toward the Participation Award.
We will have Gold, Silver, and Bronze awards.
Bronze Level - 1 minute Plank OR 20 bicycle sit-ups (right and left rotation is one count)
Silver Level - 2 minute Plank OR 40 bicycle sit-ups (right and left rotation is one count)
Gold Level - 3 minute Plank OR 60 bicycle sit-ups (right and left rotation is one count)
Post and brag to your team mates to APCA Dragons Facebook or Facebook Group Site at http://www.facebook.com/groups/212509768773012?ap=1 or better yet since not everyone has Facebook, do it at APCA Dragons blog site http://apcadragons.blogspot.com/
If you are posting comment on the blog as Anonymous then add you name on the comment.
Let do this!
Race Day Info Needed + Shirts
RACE DAY INFO NEEDED
As soon as you read this email click reply with the following info.
(1) Weight (I know this is private but it will help me to balance the boat for the race)
(2) Your side preference. Tell me if you can only paddle one side and if you can paddle both then tell me that you can paddle both but also which side is your strong side.
(3) Shirt Size (Thank you for those who responded already)
As soon as you read this email click reply with the following info.
(1) Weight (I know this is private but it will help me to balance the boat for the race)
(2) Your side preference. Tell me if you can only paddle one side and if you can paddle both then tell me that you can paddle both but also which side is your strong side.
(3) Shirt Size (Thank you for those who responded already)
SHIRT INFO
We'll need to put in the order for shirt THIS WEEK.
Shirts will be $10 each since it's subsidized by APCA.
Shirt are required for the race so if you don't want to purchase one then we do have some used extras from last year that you can borrow.
Let me know if you would like borrow a shirt instead.
Shirts will be $10 each since it's subsidized by APCA.
Shirt are required for the race so if you don't want to purchase one then we do have some used extras from last year that you can borrow.
Let me know if you would like borrow a shirt instead.
Monday, July 11, 2011
Friday, July 8, 2011
Practice 5 Schedule
Our Fifth practice is THIS weekend 7/9/11 and our schedule is below.
Here's our schedule for this week.
9:30am to 10:30am - Fit Fusion workout session by Robert Cordero
10:30am to 10:45am - Warm-Up
10:45am to 11:00am - Gear on and line up at boat #6
11:00am to 12:30pm - On the water
12:30pm to 12:45pm - Wash PFDs, wash paddles, bring up the boat and clean
12:45pm to 1:00pm - Stretch & Closing
Optional
1:00pm to ? - K.C. Branaghan's Irish Pub & Restaurant.
Tentative Seating Chart for Practice 7/9/11
| Brian Fujita | Robert Cordero | |
| Ashley Cruse | Monica Garibay | |
| Niccole Springs | Lindsay Springs | |
| Minwei Wu | Steven Tait | |
| Jimmy Luong | Andy Park | |
| Michael Singleton | John Brenner | |
| Marco van Akkeren | Thomas Yoo | |
| Cecil Ramos | Tom Villanueva | |
| Barbara Burke | Emilio Viscomi |
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