hwc
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Post by hwc on Jan 18, 2012 20:07:22 GMT -5
I did my regular type of Mon/Wed/Fri workout today. About an hour. 12 minutes of warmup and dynamic stretching (lunges and stuff). 12 minutes of core exercises (planks, side planks, ab wheel rollouts, etc.). 12 minutes of fast power exercises (medicine ball overhead slamsm etc.). And then two 12 minutes sets of strength traing (an upper body pull, an upper body push, a lower body hip exericise, and a lower body thigh/knee exercise). These workouts have been the mainstay of my fat loss and fitness since day one, although it's a bit more advanced than when I first started (with 5 lb dumbbells).
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Post by Jablea on Jan 19, 2012 0:58:38 GMT -5
Thursday - Pat Yourself on the Back
Yeah, I know it's not a weighing day but this is an exercise. If you are like me you spend way too much time with your hands in front of you on a keyboard or a mouse. This is bad for your shoulders which in turn is bad for your neck. So we need loose shoulders.
In this exercise reach your hand over your shoulder on that side and see how far down your back you can reach. Use your other hand above or behind your head to pull against your elbow to help stretch it down. Repeat on the other side.
hwc, thanks for all your insight. Did you work with trainer to design your workout or just read a lot of books?
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Jojo
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Post by Jojo on Jan 19, 2012 8:26:05 GMT -5
An inspirational picture for people living in cold climate to go enjoy the winter sports.  We finally have enough snow so I opened my skiing season yesterday evening. It is so wonderful to ski in the beautiful quiet forest. I only had time for short 4.5 miles yesterday, but I'm already planning some more for the weekend. Now that the season has been opened I'll probably do more skiing that jogging. |
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hwc
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Post by hwc on Jan 19, 2012 14:36:15 GMT -5
jablea: Mostly from books and videos. My favorite all-around workout program is from a book released last year: New Rules of Lifting for AbsThe workouts in the book are written by Alwyn Cosgrove from Results Fitness in Santa Clarita, California. They are fantastic, full body complete workouts, lasting about an hour. I've done the complete program (12 to 16 weeks) twice in the last year. Now I'm doing my own workouts, plugging different exercises into the basic workout templates from that book. I try to do those workouts three days a week and then some kind of interval cardio (Airdyne bike, hill walking, walk/jogging, kettlebell swings, etc.) two or three more days as conditioning and recovery from the strength workouts. On the subject of good exercises when the shoulders get a little sore from hunching over a computer, this is a really good one that you can do anytime anywhere: |
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Post by stardust on Jan 19, 2012 22:48:39 GMT -5
Thanks, hwc, for all the great info. Am trying to get myself started on an exercise program. Glad to know about high intensity in short periods with rest periods may be the best way to go.
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Post by Jablea on Jan 20, 2012 1:43:22 GMT -5
Friday - Sleep
Yes, those who get the right amount of sleep, usually around 8 hours a night are skinnier than those who sleep less.
hwc, great find on the video. These were the first exercises my physical therapist gave to me when I had to go in for my neck and shoulder pain a couple of years ago.
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hwc
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Post by hwc on Jan 20, 2012 22:25:15 GMT -5
Thanks, hwc, for all the great info. Am trying to get myself started on an exercise program. Glad to know about high intensity in short periods with rest periods may be the best way to go. Here's an example. I did three six-minute sets on the Airdyne bike yesterday. Each set has six short sprints, starting every minute on the minute. First set: Pedal hard for 10 seconds, easy for 50 seconds Second set: Hard for 15 seconds, easy for 45 seconds. Third set: Hard for 20 seconds, easy for 40 seconds. So each set had just 1 to 2 minutes of hard work, as shown by the green spikes showing the pedal speed. But, look at what my heart rate did (the red curve). It was elevated and climbing for the full 6 minutes of each set and by the third set was up at 93% of my absolute max heartrate -- that's up in stress test territory. High heart rates like that mean sucking in massive amounts of oxygen (i.e. panting like a dog), which burns a lot of calories.  |
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Post by Jablea on Jan 21, 2012 1:55:10 GMT -5
Saturday - Interval Strength Training
Enhances heart-rate-variability. In other words a heart that isn't surprised by stress and knows how to calm down afterwards. (see hwc's graph and follow his heart rate variabiity)
Burns more calories - That hard work is on something we don't usually do. Our bodies use more energy to do something they aren't used to doing. (why walking is really good for you but doesn't provide a lot of weight loss)
Burns more calories after exercise than a longer time of moderate aerobics. Something about the stress phase disrupts bodily functions more so they take longer getting back to normal.
*Information from "The 7 Day Energy Surge" book.
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solar1
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Post by solar1 on Jan 22, 2012 10:17:29 GMT -5
Checking in today. (Sundays are easier than Mondays for me.) Stressful week and I am afraid that my diet suffered. I continue to exercise 3-4 times a week, but am so happy that this forum is here to keep me on track. Interval training-thanks for the reminder. I have been stuck on the random setting on the elliptical, but not really getting the peak intervals that I need. HWC, thanks for the shoulder exercises. This is definately a good exercise for me as well. I also bought some kale and will use this in my juicing routine, thanks to Adam. Who would have guessed that juicing would be such a hot topic in regards to Adam? Looking forward to a "happier" week this week. This past week was busy and emotionally trying. I have had 1 patient die (from cancer,) 2 in hospice and 1 close colleague who will be in hospice soon, who I was able to say good bye to. I also diagnosed/discovered cancer in 2 of my patients this week, both under the age of 55. So my message to any of you who smoke, please, please, please consider quitting. It was a contributing factor in 3 of the people I mentioned above. Thanks.  |
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Jojo
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Post by Jojo on Jan 22, 2012 14:44:50 GMT -5
I have been thinking about doing something more and new with exercise and setting some smaller goals to reach every week that would get me nearer to to my jogging goal.
This was my exercise week:
Monday: Aerobics class with long muscle training part
Tuesday: Belly dancing
Wednesday: Skiing 4.5 miles
Thursday:Zumba
Friday: Aqua running
Saturday: Jogging 3 miles, dancing
Sunday: Skiing 10 miles
This I can manage easily so no sore muscles. Now I just have a problem because I don't really know what to add and change. That interval training seemed interesting. Also as I plan on doing skiing and this week it took time from jogging, I've been thinking of adding some short jogs.
Now finally I have something to say about food too. I eat about 30% protein, 30% fat and 40% carbohydrate. I have heard many people liking low carbohydrate diet, but I'm not really into it because I just can't see myself eating like that for the rest of my life. Especially I would have hard time eating lots of protein because I don't really like many protein products. It's even now a struggle to get enough. I have to add soy and beans to many meals. So I have been reading a lot about the quality of carbohydrates. I also noticed that now that I have in every meal only good quality carbohydrates like whole grain rye bread... I don't become hungry between meals even though I'm eating very small meals. I'm not too hungry before eating the next meal so it's easier to eat little then too. Also I don't feel tired during the day.
So I can definitely recommend this diet to people who like to eat carbohydrates.
Also I've been inspired by Adam and Sauli to look into super-foods although I doubt I will do any juicing. My mom has done that when I was younger many times and it's always seemed to me to be something I wouldn't want to do.
But I'll report to you when I've tried some of the super-foods how those make me feel.
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