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Breathe: Inhale to Breakdown Fat, Exhale To Lose It

09 Monday Apr 2018

Posted by Paul Kiser in Aging, All Rights Reserved, exercise, Generational, habits, Health, Lessons of Life, Life, Medicine, Nevada, parenting, Random, Recreation, Reno, Science, Women

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Anna Nalick, breathe, Breathe (2AM), breathing, exercise, fat, fat cells, health, weight, weight loss

Fat is not all bad. In fact, it is absolutely necessary as a body regulator and protects the body from injury and heat loss. It is basically an organic, cushy, multiuse storage unit in the body. The problem is that most of us don’t need all that storage, so we attempt to rid ourselves of it. To accomplish that we need to remember to breathe.

BEAR: Do I look fat to you? Think before you answer.

[NOTE:  This article is based on an article from Live Science, “What’s in a Fat Cell?”]

Fat Has a Purpose, Many Actually

If we ate the same food, and the same amount on a consistent schedule, fat would be less relevant. Fat is a buffer, retaining surplus compounds and releasing them when the body lacks those compounds.

Most people know fat is storage unit, but it is also a hazmat locker when the bloodstream has can’t process toxins in the blood. Fat also is necessary to process certain vitamins so the cells can use them. In addition, fat has two functions that many people overlook. Fat cells are a shock absorber for the body, and certain fat cells break down and generate heat to help regulate the body temperature.

The Big Three of Fat

Fat has three main elements. Carbon, hydrogen, and oxygen. When fat is ‘burned’ it is a chemical process caused by oxygen interacting with the carbon and hydrogen. The outcome is water (H2O) and carbon dioxide (CO2.) The water is removed from the body through sweat or the digestive tract (urine and feces,) but the carbon dioxide is expelled when we exhale.

This makes the respiratory system critical in the elimination of fat cells. The oxygen inhaled is the oxidizer needed to break down the fat cell, and the carbon dioxide is exhaled. When we lose weight, the waste product is liquid and gas, not solid.

So, just breathe…and exercise…and eat healthily.

Successful Exercise Incentive Program Disguised As Smartphone Game

03 Saturday Dec 2016

Posted by Paul Kiser in About Reno, Aging, Business, exercise, Generational, Green, Health, Information Technology, Internet, Public Image, Public Relations, Sports

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Apps, exercise, exercise programs, Games, Niantic, Pokémon, Pokemon GO, smartphones, The Pokémon Company International, TPCi, walking

Exercise is evil. Almost anything we do to exercise is tedious, which is why many of us don’t do it. Newsweek® tells us that seven out of ten people in the United States are overweight. Several sources have suggested that we should walk about 10,000 steps a day, or 8 kilometers (about five miles) but most of us don’t.

However, all that changed in July of this year.

On 6 July, a new game application (App) was launched for use on smartphones. The App creates a real world Google-based map of the player’s location and uses incentives to encourage players, (also known as the trainers,) to walk. Incentives include fictional characters that must be collected. Some characters are common, some are less common, and some are exceedingly rare. Each character that is collected, or captured scores points for the trainer.

Users of new exercising app

Users of new exercising app

In addition to ‘hunting’ for characters, trainers can walk around public areas such as parks, campuses, and commercial shopping areas (like downtown areas and malls) to find locations, or stops, to free supplies used to capture, cure, and hatch more characters.

The hatching process also encourages walking. Trainers who collect character eggs at a stop must walk either two, five, or ten kilometers (1.2 mi., ≈3 mi., or ≈6 mi.) to hatch the egg. The greater the distance to hatch an egg, the rarer the character.

The game limits the speed of the trainer to a walking pace. Even the cruising speed of a bicycle is too fast for obtaining mileage (kilometerage?) credit towards an egg hatch, and most game functions shut down at anything approaching the speeds of motorized travel.

After it’s launch, the game became the most successful launch of any App in history with over 10 million people downloading the App in the first week. It was so successful that some were threatened by the amount of people exercising in public areas. 

Most people know the exercise App by the name Pokémon GO. Millions of people use it every day and many of them don’t realize that it is encouraging them to exercise.

Copyright 2016 – Paul Kiser

Riding Reno: The Ladies of McCarran Boulevard

15 Wednesday Sep 2010

Posted by Paul Kiser in About Reno, Branding, Lessons of Life, Passionate People, Public Relations, Random, Recreation, Rotary, Sports, Travel

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Bicycling, Bike, Bike ride, biking, Blogging, Blogs, exercise, Keira Knightley, Lady Gaga, mountain bike, Nevada, Public Image, Public Relations, Reno, rider, riding, Rotary, Rotary District 5190, routes, Shakira, Sparks, Taylor Swift, Touring, workout

by Paul Kiser
USA PDT  [Twitter: ] [Facebook] [LinkedIn] [Skype:kiserrotary or 775.624.5679]

Paul Kiser

This summer I started riding a bike around Reno, Nevada. Because I live close to McCarran Boulevard it is usually the primary feature of my route. McCarran is a four lane artery circling Reno; however, most of the 23-mile ring road has a wide shoulder and is a good option for a rider looking for a workout. Because it makes a circle a rider can complete the entire route, or it can be divided up into four sections that offer different challenges and levels of workout. Solely for my entertainment I have labeled each section with a female star’s name that reminds me of the section.

I should point out that I use a borrowed 15 year-old mountain bike, which creates significantly more resistance than a more contemporary road/touring bike, or even a hybrid or commuter bike…and yes, it is a pansy excuse. For a hardcore rider who loves hills, the terrain of McCarran will hardly seem challenging, but for me (and my borrowed mountain bike), the western sections of the route are more than enough of a cardiovascular workout.

I tend to NASCAR my route, so my description of riding McCarran Boulevard will be a route that is counterclockwise in each section of the circular route. The four sections are bisected by Interstate 80 and Virginia Street.

Shakira's first hill

SHAKIRA
Northwestern McCarran Boulevard

At 3.5 miles, the Shakira section is the shortest of the four McCarran quarters. It starts at North Virginia Street and after a slight downhill offers the second highest continuous elevation gain (175 feet in 1 mile) of the 23 mile route. That seems tame for most experienced riders on narrow tire touring bikes, but on a summer afternoon or evening the climb is into a stiff headwind. Combine the climb and wind with a hot day and a rider can lose a pound or two thanks to Shakira.

The first hill flattens out on top to a slight downhill followed by a second smaller hill with a 80-foot elevation gain that puts the rider at the top of  Shakira section. From here it is all downhill for over a mile to I-80; however, this is a heavily congested area with multiple shopping campuses on both sides of McCarran. While Shakira has nice broad shoulders, she also has a lot of cross traffic in the last mile.

Shakira has great shoulders

Shakira is ideal for a short cardio workout. For a quick ride I typically hit northwest McCarran and then continue into the next section of McCarran to 4th Street and return home on surface streets.

LADY GAGA
Southwestern McCarran Boulevard

This was the first section of McCarran I named…I was listening to a Lady Gaga song during the climb … and the name stuck. It is the longest and has the most challenging terrain of the four sections of McCarran.

From I-80 and west McCarran, Lady Gaga continues to drop in elevation from Shakira past 4th Street and down to the bridge that crosses the Truckee River. Once she lures you in with fun downhill she then begins a 575-foot elevation gain over the next 2.8 miles to the highest point on McCarran (5160 ft.) To add insult to injury, a significant portion of the climb turns the rider to the southwest and into the afternoon headwind. Workout junkies might fall in love with the challenge of Lady Gaga, but for others it might feel like a ‘Bad Romance’ as you are pedaling over a mile up the hill into the wind and round a left curve only to find there is still more hill ahead.

Lady Gaga takes you for a ride

Once at the top you can congratulate yourself because you have conquered the biggest hill in the circuit. The next phase of Lady Gaga is a 600-foot mostly downhill ride for over two miles. The downhill ends at Lake Street and the remainder of the 7.1 mile section is relatively flat as you head east to South Virginia Street; however by reaching the valley floor you also have returned to a high traffic area.

Lady Gaga has great ...uhm,..shoulders too!

The paved shoulder on the Lady Gaga section is excellent for most of the route; however, the division between bike route and car lane is ill-defined in the flat area between Lake and South Virginia Streets.  It is unfortunate that just as the car traffic becomes heavier the bike route designated area on the shoulder disappears.

Taken together, the total 10.6 miles of the Shakira and the Lady Gaga sections offer 1) a great workout, 2) great bike lanes, except as noted and, 3) great views of the Reno Valley (yes I’m aware no one refers to it as the ‘Reno Valley’.) I should note that most riders will pick up considerable speed on the downhills of these ladies and I have experienced strong side gusts on the downhill at the beginning of Lady Gaga. I have never been concerned that I would be pushed out into traffic; however, some caution in gusty winds is advised.

The narrow shoulders of the Keira Knightley section

KEIRA KNIGHTLEY
Southeastern McCarran Boulevard

Having covered the 10.6 miles of the western half of McCarran, one might easily dismiss the Keira Knightley portion of the McCarran experience; however. the 6.0 miles has a unique challenge, just not the kind bike riders normally seek. From South Virginia Street, the traffic is heavy due to the collection of shopping campuses and other commercial activity in area. Initially there is plenty of paved area for riders to avoid close encounters of the automobile kind; however, the paved shoulder keeps shrinking until there is little or no shoulder after you pass Longley Lane.

I would advise that the rider have some type of mirror to track the traffic behind them and, of course, a helmet is necessary in any riding environment. Most of Keira should be considered highly hazardous riding with shoulder conditions that are uncharacteristic of most of McCarran.

The other notable characteristic of the Keira section is its flatness. At Virginia Street the elevation is approximately 4450 feet and it drops over down to about 4400 feet at Longley Lane then stays within 15 feet of that elevation for the remainder of the section.

Like the real Taylor Swift, the final section of McCarran is a tame experience for most

TAYLOR SWIFT
Northeastern McCarran Boulevard

I have named the last section of McCarran, Taylor Swift. It is a 6.3 mile section that has some narrow shoulders at the beginning and a few minor elevation changes in the last half of the section. Overall the Taylor section has about a 250 foot rise but it levels off for the last mile before North Virginia Street. Taylor is a high traffic area for the first mile or so, but once past Prater Way the surrounding area becomes primarily residential. The other area of note is near the I-580 (US 395) and North McCarran interchange. In addition to the activity around the on/off ramps of I-580, there is major commercial activity for almost a mile on either side.

Like the Shakira section, the elevation gain occurs when the rider is facing west, which is the direction the wind comes from in the afternoon and evening. If you start your ride at the beginning of the Shakira section then you might discover that the last few miles on the 23-mile ride will remove any guilt you might have for the nice level ride of the Keira and first half of Taylor sections.

I have done the ride in two hours of ride time, but I would allow for two and half hours. For hardcore riders/racers it is probably an hour and a half ride or less. I like Shakira, Lady Gaga, Keira, and Taylor because they offer fewer intersections than normal city streets and a great riding area for most of the route. If you find yourself in Reno looking for a nice ride with views of the city, you can’t go wrong with the Ladies of McCarran; however, the best views, and the best workout will be with Shakira and Lady Gaga….is that a surprise to anyone?

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