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Pete’s
Travel Tips and Heart Evaluation Tips Ö ž ¨ z Y N - P Contents Travel Tips: 1.
Pre-trip planning 2. Vacation
Bargains 3. International
Dining Health Evaluation Tips: 1. Blood Cholesterol Information and Formulas
Table 2. Blood Pressure Information Table 3. Training Heart Rate Formulas 4. Daily Body Calories Consumption and Formulas Travel Tips 1.
Here are a few travel tips that could save people lots of aggravation
when preparing to go on a trip. These
simple travel tips could save you time in the long run and they are based on
my own travel experiences. A. When you are traveling by a car, do the followings: 1.
Fill up your gas tank
before the start of the trip. 2.
If your car is due for a
regular maintenance schedule, get it done before the trip. This will save you a few steps shown
below. 3.
If the car doesn’t sound or
feels right, get it check by a dealer certified mechanic. 4.
Change the car oil if it is
due for an oil change. 5.
Check your radiator water
level. Add coolant if needed. 6.
Check your windshield wiper
fluid level and fill as needed. 7.
Check the engine drive belts
for wears and tears and replace if needed. 8.
Check the air pressure in
all the tires including the spare tire in the trunk. 9.
Check the tire thread for
wears. Replace the tire if needed. 10.
Make sure the car jack in
the trunk is in good operating condition. 11.
Make sure to bring a
flashlight with new set of batteries. 12.
Make sure to have a gallon
of water in the trunk. 13.
Make sure to bring a
current Road Atlas with good details in case of road detour. 14.
Check the car insurance
policy for current update. 15.
Plan your destination route
on a piece of paper and keep the map handy. 16.
Check for traffic condition
and avoid congested route if at all possible. 17.
Check the weather condition
for the route that you plan to drive thru and for your final destination. 18.
While driving, avoid
breathing carbon monoxide poison by taking frequent breaks and keep the
window crack open. 19.
Start the trip early in the
morning after a good night rest. (5 or 6 am and avoid rush hour traffic) B. When you are
traveling by air, do the followings: 1.
Check the weather condition
at your final destination and pack your suitcase accordingly. 2.
Bring one carry-on size
luggage (22”x14”x9”) if travel less than 2 weeks. “If it doesn’t fit, leave it home”. 3.
Check the road to the
airport for traffic and detour. Plan accordingly. 4.
Plan to be at the airport
approximately 2.5 hours before flight departure if leaving from a major
airport terminal. 5.
Make sure to have a full
tank of gasoline in the car before leaving to the airport. 6.
Bring a set of earplugs if you
plan to sleep on the airplane. 7.
Bring a good pair of
sunglasses to avoid bright lights while you snooze on the plane. 8.
Bring a travel backpack or
a briefcase to carry your travel documents, reading materials, and to leave
all your keys in it. Never leave your
keys in your luggage, as it could get lost during connecting airport
terminal. 9.
Wear a pair of comfortable
shoes (i.e. cross trainer or running shoes) when traveling and have a nice
pair of walking shoes in the luggage as a backup. 10.
Bring or wear a light
weatherproof jacket if it is not cold. Make sure it could be folded into your
backpack or briefcase. 11.
Bring a camera and leave it
in your backpack or briefcase. 12.
Bring a solar cell operated
calculator to help convert foreign exchange rates or just to keep track of
your budget. 13.
Bring enough cash to cover
miscellaneous charges (i.e. parking, shopping, meals). If travel oversea,
exchange enough cash at the airport for your travel needs. Use a credit card for any other purchases
for better rate of exchange. 14.
Bring a good detail road
atlas of the area and leave it in your backpack or briefcase. 15.
Check your luggage at the
counter and avoid bringing it onto the plane. The overhead compartments are
usually too full by the time you board the airplane. 16.
Avoid bringing any sharp
objects. If you have to bring them,
put them in the checked luggage. 17.
Make a list of all the
phone numbers to include your credit card companies, your insurance
companies, your relatives, your department of motor vehicle, and anything
that is of value and pertinent to your safety on a piece of paper in case
they are lost or stolen. Put the list
in your backpack or briefcase. 18.
Most major Airlines
Terminals have food courts. Eat well
before boarding on a long flight or bring food on board. 19.
Plan your route in detail
prior to arrival at your final destination with a detailed road atlas or
Internet websites. 20.
Look for major shopping
centers (the mall), restaurants, hotel location, Laundromats, and sightseeing
locations with a detailed road atlas or Internet websites. Study the area well and learn the custom. 21.
If you rent a car, make
sure your gold or platinum visa credit card help covers the insurance portion
of the rental fee. This could save you a few bucks in the long-term. 22.
If you travel oversea in a
high crime area, don’t bring a wallet but use a belt insert wallet type to
carry cash and a copy of your legal travel documents. Do not carry all the cash with you at all
times. Take only what you need and leave the rest at the hotel. 2. Here is how I shop for a reasonable
vacation package or just shop for a round trip airfare tickets. I prefer to use these methods because I
have joined several frequent flyer memberships. A.
I normally leave on a
Saturday or Wednesday and return on a Tuesday or Wednesday of the following
week whichever give me the best possible bargain price and reasonable time
frame. I also like to select to travel during off peak time. B.
Booking a package at least
4 months ahead could save you lots of money, gives you more choices of hotel
and flight selections, receives special discounts from hotels and airlines,
and increase your chances of finding the perfect hideout spots. C.
When making reservation,
make sure that the time your flight arrives at your destination is not within
the road traffic rush hours. I prefer
to select a flight that arrives about the end of the traffic rush hours if at
all possible. This could save me from
spending too much time in the car, overheating the car, and wasting too much
gas. If you have to arrive during
rush hours, take a break and eat at the airport food court until the end of
the traffic rush hours. D.
Make sure to check with
different airlines websites or travel agents for the best bargain price. Here are several places where I go to find
a vacation package. 1. Airlines vacation
package website (i.e. aa.com, usairways.com, etc..). I get additional frequent flyer bonus
miles sometimes for booking directly with the airlines using their secured
website. Make sure to check and use
all possible hotels and flights combinations to get the best deal from each
airline. 2. Yahoo.com or
expedia.com travel website. I use them mostly to buy a round trip tickets
when I have less than 21 days of advanced notification and sometimes I use
them to check the price of different airlines and hotels for comparing
prices. 3. Here are some steps on how I would select
a meal from a local restaurant when I visit a new place. Most of the time I
enjoy exploring some of the local cuisines, but sometimes it is not for
everyone. I generally try to lose a
few pounds before I go on travel so that I could gain it all back with the
local dishes.
A. Look for the menu and the
price list in front of the restaurant. B.
Look around your neighboring tables to see what the local residents
eat and if you are brave enough, ask them what to order.
C. Look for sampler dishes or
their chef specialties.
D. Look for bottled or canned
drinks if they don’t have a health inspection grade posted anywhere in the
restaurant.
F. Look for local specialty
desserts if you are not on a diet or medically restricted from sweets.
G. Look for specialty coffee,
tea, or a liquor to go with the dessert.
Health Tips Here are
a few set-up reference tables in regards to the “good and bad” blood
cholesterol level when dealing with heart disease risk issues. After your doctor’s visit, you may want to
do some simple arithmetic with the cholesterol test results to see if you are
in good health condition. These
tables are for my references use and should not be used without consulting
with a doctor. (Information
accumulated using Dr. Ron Goor & Nancy Goor “Eater’s Choice” book and the
Medical Encyclopedia). 1. Blood Cholesterol Information Table
2. Table of Blood Pressure
*
Systolic pressure represents the pressure exerted when the heart is beating. **
Diastolic pressure represents the pressure exerted when the heart is at rest
between beats. 3. Training
Heart Rate Calculations (bpm or beats per minute) It should be remembered that individuals of the same age might have quite different maximal heart rates. The only accurate way to calculate this value is by undergoing a stress test under controlled conditions.
Heart Rate Measurement - A quick and simple way to roughly measure your heart rate is to locate your radial artery at the side of your wrist with your index finger, count the beats for 10 seconds, and then multiply by 6. The result approximates your heart rate measurement in bpm. Resting heart rate is greatly influenced by endurance training. A typical adult has a resting heart rate of about 72 bpm whereas highly trained athletes may have readings of 40 bpm or lower.
A. To find the THR (Training Heart Rate) using the
standard Karvonen training zone formula:
*1 Notes: %
Efforts are assumed to be as follows:
(Example: 60% should be plugged into the formula as 0.60). 65% - Main aerobic conditioning zone. 75% - Steady state zone, which is the fastest
comfortable pace you can maintain. 84% and 88% - Anaerobic threshold zone, which is the
point when the breathing rate changes quite significantly. 90% or Higher – Sprint training zone.
B. To find the percent (%) effort (stress on the heart)
based on the Karvonen training heart rate formula:
*2 Notes: a.
THR should be measured immediately at the end of the exercise or when the
heart rate is pumping steady toward the end of the exercise for
calculation accuracy. b. The % effort result is in decimal
value. Multiply the value by 100 to get the training percent effort. 4. Body Calories Consumption
A. Basal Metabolic Rate
(BMR) Formulas: The number of calories
burned at any given moment. BMR
increases from its calculated value (at rest) based on the amount of the
individual’s activity. The results
from the formulas are apporximate calories burned.
B. Daily Calories
Consumption Table (For average healthy weight)
1 gram of fat = 9 calories 1 pound of fat = 453.6 grams of fat = 4082.4 calories
If you have any comments or suggestions, I would love to hear it.
Again, please feel free to ask me any questions. Thanks for taking the time
to stop by. |