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| Health & Medical Topics |
- Forget planks - this seated ab workout sculpts your core in just 10 minutes | Tom's Guide
- Children
- Fitkids.info - Thanks to Anya Willis for recommending this site.
- Gentle Fit - YouTube
- Start To Lose Your Beer Gut in 10 Days With This Workout, Says Trainer - Eat This Not That
- What's the Best Time of Day to Exercise? It Depends on Your Goals
- Exercise Can Cut All Sorts of Health Risks for Seniors. Here's How to Get Going. | Barron's
- cancer, diabetes, heart disease, hypertension, Alzheimer's disease, depression, ...
- Can exercise prevent and treat cancer? - Become your healthiest you
- Skadefri - Fit to Play
- Jumping Rope is an Unbeatable Cardio Workout—If You Do It Correctly
- Canadian Society for Exercise Physiology - CSEP
- MuscleWiki
- Moccasin Guru - Shoe Reviews, Exercise guides, Sports, etc.
- A Hot Bath Has Benefits Similar to Exercise
- Bodyweight Workout for Beginners: 20-Minute at Home Routine | Nerd Fitness
- Why You Should Do Outdoor HIIT Workouts | Livestrong.com
- Darebee - A massive database of workouts plus meal plans and fitness challenges.
- Stronger by Science • The online home for thinking lifters
- 4 foam roller moves that will help improve your mobility | Canadian Living
- Here's How to Get Stronger After 50 - Outside - Pocket
- Exercise May Aid in Weight Loss. Provided You Do Enough. - The New York Times
- How to Lose Belly Fat: The Best Belly-Blasting Workouts | Reader's Digest
- 10 Easy Exercises to Build a Strong Core without Leaving the House - dummies
- Fitterfirst - Canada
- Is Whole-Body Vibration the Key To Effortless Weight Loss? - Everything Zoomer
- BodyRock - YouTube
- BodyRock.TV | The Home Workout Movement
- Garage Warrior
- The Scientific 7-Minute Workout - NYTimes.com -|$$$|- (CDN$20/4weeks)
- Exercise About.com
- FitDay: Free Diet & Weight Loss Journal
- Fitness Depot your exercise equipment superstores - FitnessDepot.ca
- FitnessLink
- Home Gyms Fitness Equipment Exercise Bikes Electric Scooters
- Interval Training
- InternetFitness.com
- PerformanceBike.com | Performance Bicycle
- Precor: innovative, high-quality fitness and exercise equipment
- Skipping rope
- Strength
- Super Strength: 10 Steps To Great Strength Training - Jacked Gorilla - Thanks to Ashley Bishop for recommending this site.
- The five-minute fix: how to improve your fitness, strength and posture at super-quick speed | Fitness | The GuardianThe five-minute fix: how to improve your fitness, strength and posture at super-quick speed | Fitness | The Guardian
- Strength Exercises That Can Change Your Life
- About.com | Lower Body Strength Workouts
- Balance Exercises to Improve Your Strength - The New York Times - $subscription
- Stretching / Flexibility / Mobility
- Do You Need to Stretch Before and After a Workout? Experts Weigh In - The New York Times
- Can You Pass the Flexibility Test? - The New York Times
- Flexibility describes the ability of your muscles to lengthen, or stretch, and mobility refers to the ability of your joints to move through its full range of motion.
- There’s a Better Way to Warm up Than Stretching - dynamic warmup
- Glute Stretches You Should Do Every Day to Run Faster and Avoid Injury
- Pilates
- Heart Rate
- HRMax = Estimated highest number of beats your heart can beat in one minute (assuming you are healthy, not obese, don't have heart disease or other medical condition).
- Treadmill test (requires supervision by a professional, personal trainer or cardiologist) to push your heart to the max.
- HRMax = Maximum heart rate (pulse)
Target Maximum heart rate = 50%-85% of HRMax
If HRMax (100%) is estimated about 150bpm, Target HR zone is 75-128bpm.
If HRMax (100%) is estimated about 180bpm, Target HR zone is 90-153bpm.
- HRMax Old Formula: (220 - age)
- HRMax Newer Formula: 208 - (0.7 * age)
- HRMax Newest Formula: 211 - (0.64 * age) | Heart Rate calculator - CERG - NTNU - "The traditional formula for determining HRmax is "220 minus age", but can underestimate HRmax by up to 40 beats per minute in seniors. In fact, the method is inaccurate already at an age of 30–40 years, and is more inaccurate the older you are."
- What Your Heart Rate May Be Telling You - Health and Wellness Alerts
- Some research suggests that resting heart rate may be an even better predictor of premature death than blood cholesterol and blood pressure.
- MHR = Maximum heart rate should be between these two numbers: (220-Age)*0.80 to (220-Age)*0.60
If you have been sedentary, start with 50 to 60 percent of your maximum rate. Trained athletes may aim as high as 90 percent. - Mayo Clinic formula (for women over 40): 200-(Age*0.67)
Mayo Clinic formula (for men over 40): 216-(Age*0.93) - Tanaka formula: 208-(Age*0.70)
- HRMax = Estimated highest number of beats your heart can beat in one minute (assuming you are healthy, not obese, don't have heart disease or other medical condition).
- Fitness Trackers
- Four Apps for Mapping Your Walking Routes - The New York Times
Trails - Your Outdoor GPS Tracker and Logbook for iPhone & Apple Watch- Dead?/Defunct? - Impossible to register/renew after 2022- Alternatives to Trails
- AllTrails ?
- Komoot ?
- Bergfex ?
- Alternatives to Trails
- LiveTrekker - The new and vivid life sharing experience - $0
- Glympse - $0
- Walking Maps and Walking Route Planner for Fitness | MapMyWalk - $30/year
- Best Running Apps 2017 - Track Distance, Speed and Fitness Goals
- Push-ups
- A Better Measure of Health Than Body Weight - The Atlantic
- Experts I heard from estimated that the number of Americans who can do a single push-up is likely only about 20 or 30 percent.
- If You Can Do This Many Pushups in a Row, Harvard Scientists Say Your Risk of Heart Attack Is Over 30 Times Less | Inc.com
(free account)
- Every pushup you can do over the baseline of 10 decreases the risk of heart disease. >40 is great; 15 or 20, not so great
- Want to Get in Better Shape? This Is the Best Way to Get Stronger | Inc.com (free account)
- 2-3 times a week: squats; push-ups; dead lifts; pull-ups
- A Better Measure of Health Than Body Weight - The Atlantic
- The Scientific 7 Minute Workout Video - Bodyweight Only Total Body Workout | Fitness Blender
- The Scientific 7 Minute Workout Video - Bodyweight Only Total Body Workout - YouTube
- Does The Seven-Minute Workout really work? | Canadian Living
- Jumping Jacks
Wall Sit
Push Ups
Crunches
Step Up
Basic Squats
Tricep Dips
Static Plank
High Knees
Lunges
Push Up + Rotations
Side Plank (repeat an interval on each side)
Abdomen
- Glutes (Gluteus Maximus/Medius/Minimus) (Gluteal muscle weakness)
- Gluteal muscle composition differentiates fallers from non-fallers in community dwelling older adults | BMC Geriatrics | Full Text
- Gluteus Medius: This Little-Known Muscle Will Save Your Joints Right Now | The Healthy
- Start with side-reclining leg lifts, and then gradually progress to standing mini-band leg raises and single leg squats.
- You're Ignoring An Essential Muscle That Protects Your Joints—Here Are 3 Exercises To Strengthen It | Prevention
- How To Do Squats And Lunges Without Killing Your Knees
- Dead Butt Syndrome: 6 Workouts Moves to Reduce Pain | The Healthy
- Butt Exercises that Really Work | The Healthy
- Thigh
- The SMART Tire Company - Shape Memory Alloy Radial Technology
- These NASA-developed superelastic tires are airless, durable and will never go flat. Made from a special advanced material, NiTinol+ (nickel titanium), a shape memory alloy (SMA) that’s elastic like rubber, yet strong like titanium.
- The Real Difference Between a Cheap Bike and an Expensive One
- ABUS bike locks - Bike safety and security - Mobile Security
- City-wide bike registry Project 529 reaches 22,000 bikes in Vancouver | Vancouver Sun
- 529 Garage: Register. Respond. Recover. | Join the World's Largest Bicycle Registration Service to Protect Your Bike
- Woman reunited with stolen bike through smartphone app. | Vancouver Sun
- La Route Verte du Québec
- E-Bike Guide for Beginners - Thanks to Alvis Graham for recommending this site.
Comparison
- Self Defense
- Signs of Martial Arts Skills | Art of One Dojo - YouTube
- HitAndRunSelfDefense.com - Self Defense and Martial Arts - 950 41st Ave. West Vancouver & #105-5900 Minoru Blvd. Richmond
- Jewish Community Centre Martial Arts Studio/Auditorium - 950 West 41st Ave. (@Oak), Vancouver
- Marpole-Oakridge Community Centre - 990 W 59th Ave. Vancouver
- City Centre Community Centre - 5900 Minoru Blvd. - Richmond
- How to end a fight in 2 seconds - YouTube
- Self-defense - Wikipedia
- Geoff Thompson - Self Protection - YouTube
- Aikido ...
- Defendo / Combato - by Corporal W.J. (Bill) Underwood, Canadian creator of Defendo and Combato martial arts and self-defence disciplines
- Defendo - Wikipedia
- Forget bobbing, weaving and wasted movements: press the attack and strike with the elbows, the edge of the palms and the outside of the forearm, hard bone surfaces. Target the enemy's throat, Adam's apple, head, kidneys, groin and the back of the neck, with the goal of inflicting maximum damage (aka death).
- Defendo consists of four leverage holds, five hand-grips and 12 pressure points.
- "Brute strength is of little importance if you have a knowledge of the nerves of the human body."
- Robbie Cressman is an amateur historian and the keeper of the Underwood legend.
- Bill Underwood - Fight Times Magazine
- Don't Mess with Bill (film) - Wikipedia - 1981 - 11-minute documentary about his life - (Is this video available on YouTube or elsewhere online?)
- Books by Corporal W.J. (Bill) Underwood
- Combato - The art of self-defence - For Soldier and Civilian (Men & Women) - Corporal "Bill" Underwood
- Self-Defense for Women - Combato
- Defendo - Police System of Self-Defence
- Defendo: The Occidental System (Western) of Self-Protection - by William J. (Bill) Underwood - Toronto, Ontario, Canada
- The art of Defendo: How a forgotten (Canadian!) martial art saved democracy | National Post - 2017-06-14 - PDF
- Fencing
- FencingMaster.com - épée
- Jiu-Jitsu
- Canadian jiu-jitsu championship cancelled because sport violates Criminal Code | CBC News
- Japanese jiu jitsu involves punching and kicking where its Brazilian cousin does not.
- The Canadian Jiu-Jitsu Union | Jiu-Jitsu Union of Canada
- HiscoeJiuJitsuChilliwack
- Jitsu Canada
- Jiu Jitsu Vancouver
- Pacific Wave Jiu-jitsu: Vancouver/Richmond BC Martial Arts/Self-Defense Training
- Pacific Wave Jiu-jitsu: Vancouver/Richmond BC Can-Ryu Jiu-jitsu Training
- Pacific Wave Jiu-jitsu: Our Style, Can-Ryu Jiu-jitsu
- Members Area
- Yawara Stick Kata - Portrait - MP4
- Yawara Stick Kata - Landsape - MP4
- Pacific Wave Jiu-jitsu: Vancouver/Richmond BC Martial Arts/Self-Defense Training
- Can-Ryu Jiu-Jitsu - YouTube
- When the Fight Goes to the Ground: Jiu-Jitsu Strategies and Tactics for Self-Defense (Downloadable Media Included) Kindle Edition - by Lori O'Connell (Author), Ed Hiscoe (Foreword)
- Sadohana - Japanese KoKoDo JuJutsu, Ribeiro Jiu-Jitsu Affiliate, Kids classes, Self Defence.
- Roll Jiu Jitsu Academy - for children
- Gracie Barra Vancouver - 2440 Main St (@Kingsway&MtPleasant), Vancouver, BC V5T 3E2 (778) 865-8644
- Canadian jiu-jitsu championship cancelled because sport violates Criminal Code | CBC News
- Jeet Kune Do - Wikipedia
- Karate ...
- Kickboxing
- Westside Kickboxing Gym - #108 - 550 West 6th Avenue (@Cambie), Vancouver - 604-356-3432
- Krav Maga
- Vancouver Krav Maga | KM Vancity - (Vancity Krav Maga) (IKMFvancity.com)
- Vancity Krav Maga - TR.19h30 - 677 Davie St, Vancouver - (778) 302-1496
- StretchVancouver.com - W.18h - 180 E.Pender St (West of Main) - 778-819-6488
- Krav Maga BC – Self-Defence & Fitness - 278 East 1st Avenue 604-683-2446
- Krav Maga Worldwide Academy - USA only
- Hit and Run: Self Defense and Martial Arts Vancouver Richmond - Reality based strategies for everyone - 604.447.4357 - Home
- Hit and Run: JCC - Vancouver/Richmond Self Defense and Martial Arts Training - Weekly Krav Maga and Krav Jitsu Classes - Self Defense and Martial Arts Vancouver Richmond - Reality based strategies for everyone - 604.447.4357
- Hit and Run: Online - Vancouver/Richmond Self Defense and Martial Arts Training - Weekly Krav Maga and Krav Jitsu Classes - Self Defense and Martial Arts Vancouver Richmond - Reality based strategies for everyone - 604.447.4357
- Vancouver Krav Maga | KM Vancity - (Vancity Krav Maga) (IKMFvancity.com)
- MMA = Mixed Martial Arts
- Mixed Martial Arts Vancouver, Brazilian Jiu-Jitsu Vancouver, Kickboxing Vancouver, Vancouver kickboxing, premier kickboxing Vancouver, premier brazilian jui-jitsu Vancouver, Vancouver wrestling, Vancouver boxing, boxing vancouver - #1 1256 Granville St, Vancouver, BC - (604) 684-0991
- Diaz Combat Sports – The #1 Martial Arts School in Vancouver = DCS - 276 E Pender St Vancouver BC V6A 1T7 +1 604 979 0709
- Muay Thai - Wikipedia = Thai boxing = the "Art of eight limbs"
- Muay Thai is related to other martial art styles such as Musti-yuddha, Adimurai, Muay Chaiya, Muay Boran, Muay Lao, Lethwei, Benjang (Gelut Galuh) and Tomoi.
- According to IFMA rules, Muay Thai is a full contact martial art that uses the fists, elbows, knees and feet to strike an opponent.
- Tai chi - Wikipedia
-|- Tai Chi - Taichi = Taiji = Tao Chi = Tai chi chuan = shadowboxing = an internal Chinese martial art practiced for defense training, health benefits and meditation
- Fa jin - Wikipedia - Fa jin = fajin = fa chin =
fajing= ... - Canadian Taijiquan Federation
- Fa jin - Wikipedia - Fa jin = fajin = fa chin =
- Reference material
- Best Martial Arts Books - Karate, Taekwondo, Krav Maga, etc. - Black Belt Wiki
- List of Best Karate Books - Black Belt Wiki
- Kyokushin | Goodreads - Amazon.ca, Barnes & Noble, Audible, Indigo.ca, etc.
- Kyokushin Online Academy - US$147 lifetime access
- Belt - How to tie your belt
- Supplies
- Mikado Martial Arts Supplies - 701 E Hastings Street, Vancouver - 10h-16h - Closed Sunday - 604) 253-7168 or +1(800) 563-3338
- Kuen Way Martial Arts Supplies
- Pilates Reformer
- How To Maintain Your Reformer - YouTube
- Monthly schedule: Check all straps, hooks, and attachments. Straps need to be resized periodically, using the adjustment provided, to ensure equality. Check tracks for build-up, which, if found, should be removed with a scraper in conjunction with a soapy solution.
- Check the wheels for wear. Wheels should be lubricated monthly or quarterly, depending on usage, using white Lithium grease (liquid form available in an aerrosol can; solid form available in a plastic tube). Surplus grease should be removed to ensure that it does not fall on the tracks.
- Do not lubricate (with grease or with silicone spray) the tracks.
- If your rollers are making noise or not rolling smoothly, first make sure your frame is aligned correctly. If the alignment is correct or if you have roller noise after adjusting the frame, use silicone spray on the steel roller track.
- See also: stretching
- Short Distance Runs Have Major Health Benefits - The New York Times
- There’s strong evidence linking even very short, occasional runs to significant health benefits, particularly when it comes to longevity and mental well-being.
- “We’ve found that going for something like a two-mile run a few times a week gets you pretty much the full benefit of running in terms of lower mortality.”
- Running just five to 10 minutes per day at a slow pace (under six miles per hour) was associated with “markedly reduced risks” for all causes of death. It was also enough to extend a person’s life by several years.
- Dose of Jogging and Long-Term Mortality: The Copenhagen City Heart Study | Journal of the American College of Cardiology
- SportMed BC - Best People. Best Practices. Best Programs.
- WestVanRun.com - 5K & 10K
- Movéo Sport and Rehabilitation Centre -North Vancouver & Langley
- An Hour of Running May Add 7 Hours to Your Life - The New York Times
- How to Run a Faster Marathon - Well Guides - The New York Times
- Weather
- BC Athletics - Track and Field, Road Running, Cross Country, Race Walking, Marathons, Ultras in British Columbia, Canada
- Running with Bad Knees Might Be OK After All
- Amazing Health Benefits of Running, According to Science (+10 Tips for Beginners) - Sport Fitness Advisor - Thanks to Jacky Anderson for recommending this site.
- Amazing Health Benefits of Running (+Tips for Beginners) - Sport Fitness Advisor- Thanks to Jean/Jennifer/Jen/Ray/Joey/Jillian Stark for recommending this site.
- HIIT Treadmill Workout | Garage Gym Reviews - Thanks to Ryan Grady for recommending this site.
- The Best Running Gear | Reviews by Wirecutter
- How to Start Running: A Beginner’s Guide
- How to Run Faster | GQ
- Faster: That’s your interval training
- A stride is the sequence of accelerating to a controlled sprint (about 80% effort), holding that pace for around 10 seconds, and then allowing your body to naturally slow back down. They’re usually done as a set of up to 12, with about 60–90 seconds rest between each.
- An interval run consists of alternating timed periods of effort and recovery. The duration of each interval will vary as you progress, but a good starting point is 30 seconds of work followed by two minutes of recovery, repeated for a total of 10–12 rounds. The work periods will be your hardest running of the week, so be sure to warm up beforehand.
- Stronger: Those are your threshold runs.
- You're also learning how to run while you're uncomfortable. Lactic acid is the culprit behind that burning sensation you feel in your legs during high-intensity efforts. The point at which that occurs, when your body is unable to process lactic acid as fast as it produces it, is known as your lactate threshold. So the purpose of threshold runs is to nudge that threshold higher and higher each week.
- lactic acid—the culprit behind that burning sensation you feel in your legs during high-intensity efforts.
- Longer: That's your long run.
- Stamina. You always want to have at least one long and steady distance day. You're not trying to push the pace, you're just trying to keep going and not have any breaks.
- Faster: That’s your interval training
- Swim Exercises for Weight Loss - Workouts that Work - Sport Fitness Advisor - Thanks to Jean/Jennifer/Jen/Ray/Joey/Jillian Stark for recommending this site.