Q&A for: 11-Feb-06
1317. Q:
Hi Mike: What are the average wrist circumferences for men and women with or without standard deviations etc.? Thanks.
A:
I don't know this off the top of my head and I am not even sure such population-wide data exists. The closest thing I found on the web suggests 5.8 inches average for women and 6.5 inches average for men -- this data was for high school seniors.
1318. Q:
Mike I really need your help, I'm going to have to run the mile to just pass a certain class, and I can't even run a quarter of the mile without needing to take a breath.
A:
Sure, this is easily fixed with a bit of dedicated practice. Take a look at Q&A #1279. Part of my answer there explains how to prepare for a 2-mile run. Since your run is just one mile, you would only run 1 mile instead of 2 miles on the distance-run days. Other days (where you sprint 200 yards and run half a mile) you can keep the same.
So, basically from now on, you will run (or jog or walk -- to the best of your ability) 1 mile on 'even' days and do a sprint of 200 yards and a run of half a mile on 'odd' days. You might get sore from all the running in the beginning -- if you do, then don't run again till the soreness is gone. You shouldn't get much soreness after first couple of weeks.
The key for you will be to learn to pace yourself for the run. If you run all out in the beginning of the mile run, you'll exhaust yourself quickly. Instead you need to start relatively slowly, but keep that pace for the whole race. As you practice and get better you'll be able to maintain faster and faster pace for the duration of the whole race.
If it's too cold or snowy to run outside, find a treadmill or some indoor area to run in -- your school's gym (approximate how many time you need to run around the gym for one mile... a basketball court is about 90 yards around, so about 19 times around the court for 1 mile), a commercial gym with a running track, or even Don't give up and do your best every day. The improvement may be barely noticeable from day to day, but after a month you'll see tremendous progress which will only continue as you go on. Best of luck with your training and the big run.
1319. Q:
hey mike my biggest problem is i over eat healthy foods. i have a huge appetite, when i get home from school ill eat like 4 apples in a row and still be hungry so ill head for the granola bars. then ill drink like 3 cups of milk. ive been tryin to reduce my eating habbit any healthful hints.
A:
Well first off don't overestimate the healthfulness of granola bars -- they're much more sugar and junk than actual healthy stuff. Eating several apples is not a big deal really -- they're not very heavy on calories and are certainly much healthier than granola bars.
In general though, hunger can often be avoided by eating complete meals, with healthy carbs, fats, as well as protein. An example of an INcomplete meal is a granola bar -- it's mostly junk carbs and sugars that only increase your hunger levels. Instead you need to eat complete meals which typically consist of lean protein + fiberous carbs (starchy like brown or rice or light like iceberg lettuce) + healthy fats (which may be the same food as lean protein or, if the protein source is very lean, another food like avocados or olive oil). Check out my Nutrition article -- it will both tell you what kinds of healthy foods to eat and how to structure complete meals (in the 'Create Your Own Healty Meals' section near the end).
1320. Q:
mike what food are high carbohydrates can you give me and example or 2
A:
There's a ton -- anything that's high in sugar (candy, cakes, ice cream, etc) or made of dough (breads, pasta) or rice or potatoes. Not all foods that are high in carbohydrates are necessarily unhealthy, though many are. Best high-carb choices are whole grains like oatmeal as well as brown rice and sweet potatoes. Whole-wheat bread and pasta aren't quite as healthy, but also reasonable. Things to avoid are sweets as well as white bread/pasta/rice.
1321. Q:
mike izit true of i take a carbohydrate meal i would lose weight ?
A:
No, that's exact opposite of true. Eating a carbohydrate-only diet is rarely a good idea and it certainly won't help you lose weight. Weight loss and fat loss is best accomplished with a diet that's gets about equal amount of calories from protein, healthy carbs, and healthy fats. You can read my Nutrition article for details.
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