New month, new goal: By the end of October, I will have smaller love handles and all my winter clothes will fit. I accomplished this goal successfully in Aug. 2007 and maintained it for months (until I became overworked and over-stressed in the spring 2008).
Steps to Achieving my Goal:
1. Measure my waist-hips and cardio output to have a starting point.
2. Do abdominal endurance exercises 5x/week.
3. Add 10% more cardio (time, distance, calories, whatever) to burn more calories.
4. Eat more healthily & conscientiously, following the SWEET Life Plan.
5. Drink more water, 8 cups/day.
Obstacles to Achieving my Goal:
1. It takes more time to do the above; however, these are all things I can do with my kids, so they don’t take my little “alone-time.”
2. Being gone all day (like the past 2 days) it’s difficult to follow the SWEET Life Plan; however, one person I introduced it to remarked that it’s easy to carry around one piece of paper. I’d really like it to be online, so perhaps this is an incentive to make that happen . . .
So, to get started, October 1, I woke up and took my weight and measurements. Shockingly large waist! When I biked to pick up the girls from preschool & daycare, I measured my cardio output: 49 min., 8.78 miles, 567 calories, 10.8 ave. mph. (Having the fancy training watch helps!) Step #1 is done!
Showing posts with label cardio. Show all posts
Showing posts with label cardio. Show all posts
Thursday, October 2, 2008
Tuesday, September 30, 2008
Accomplishments of the Past 6 Weeks
August 18 I set a goal to exercise 5 x/week, including ab exercises. I’m happy to report that since then, I have exercised 5x/week, 2x toning exercises and 3x cardio. Occasionally, they have been “low intensity” workouts, but most have been “moderate” to “high” intensity. That’s 30 workouts in 6 weeks! I’m proud of myself for accomplishing that goal. I definitely feel stronger and more toned. I can bike better (in higher gears), too.
But I didn’t do abs 5x/week. My abs are strong; I can do really difficult ab exercises, but they don’t have endurance. You know how you wake up with the flattest stomach of the day? Well, mine is hanging out by noon. The ulterior motive of my goal of exercising more often was to fit into my clothes better, and I fit into some a little better.
In the end, although I often had to think about how I was going to fit in a workout that day, I am happy to have accomplished my goal. I know I am a stronger, healthier person for doing it that often and I feel better overall. I also know it’s not over. I can’t just stop now; I have to continue exercising 5x/week. The goal was just to establish the habit. Now I have the habit, and I know it’s a good habit to have. . .
Next time, my goals for October. . .
But I didn’t do abs 5x/week. My abs are strong; I can do really difficult ab exercises, but they don’t have endurance. You know how you wake up with the flattest stomach of the day? Well, mine is hanging out by noon. The ulterior motive of my goal of exercising more often was to fit into my clothes better, and I fit into some a little better.
In the end, although I often had to think about how I was going to fit in a workout that day, I am happy to have accomplished my goal. I know I am a stronger, healthier person for doing it that often and I feel better overall. I also know it’s not over. I can’t just stop now; I have to continue exercising 5x/week. The goal was just to establish the habit. Now I have the habit, and I know it’s a good habit to have. . .
Next time, my goals for October. . .
Sunday, September 14, 2008
Mission Accomplished!
My one-month goal, set August 18, was to exercise 5 days/week, which I’m happy to say I have done for the past 4 weeks! Lately, I’ve been doing double workouts, so it’s better to say that I want to do 2 toning workouts/week and at least 3 cardio workouts/week, rather than counting the “days” I work out.
The results of my workout efforts are many: Some shirts fit better in the belly, which was a big goal. I can see that I’m getting more of a waist and less of a log-shaped torso. That’s really important because, besides it being unhealthy to carry excess fat in the abdomen, I think a round belly makes me look older.
Unfortunately, though, my shoulders have gotten too big for some of my shirts, and my jeans are tight in the lower thighs, which means my shoulders and legs are getting too muscular. I need to cut down on the shoulder & quad exercises and keep stretching a lot to keep them toned but lean.
My goal date is Sept. 18, but I might just draw this one out through the end of the month and start fresh next month. That would allow me to tweak my workouts to focus less on shoulders and quads and continue focusing on abs and cardio. I’d like to slim down, stay toned but lose bulk, which means eating less. Unfortunately, that’s really hard for me, so it’s easier for me to add cardio instead.
In the next couple weeks I’ll think of the next one-month goal.
The results of my workout efforts are many: Some shirts fit better in the belly, which was a big goal. I can see that I’m getting more of a waist and less of a log-shaped torso. That’s really important because, besides it being unhealthy to carry excess fat in the abdomen, I think a round belly makes me look older.
Unfortunately, though, my shoulders have gotten too big for some of my shirts, and my jeans are tight in the lower thighs, which means my shoulders and legs are getting too muscular. I need to cut down on the shoulder & quad exercises and keep stretching a lot to keep them toned but lean.
My goal date is Sept. 18, but I might just draw this one out through the end of the month and start fresh next month. That would allow me to tweak my workouts to focus less on shoulders and quads and continue focusing on abs and cardio. I’d like to slim down, stay toned but lose bulk, which means eating less. Unfortunately, that’s really hard for me, so it’s easier for me to add cardio instead.
In the next couple weeks I’ll think of the next one-month goal.
Friday, September 12, 2008
Double Workouts
Funny that I should happen to do a double workout last Sunday because I’ve been doing that this week too! It’s just worked out that I’ve had lots of time to work out on Tuesday and Thursday, but not on Monday and Wednesday.
Tuesday I did toning exercises in the middle of the day, and then biked to pick up my girls from daycare late that afternoon. The problem was that I was stinky and sweaty all afternoon between workouts. Why shower if I knew I was just going to get sweaty again a few hours later?
Because I didn’t really like being sweaty all day, I changed my plan on Thursday. I met a friend for a fast walk, and then did toning exercises afterward. The toning exercises were really tough, and a few times I felt light-headed when I stood up. What was up with that? Was it the double workout that left me listless?
Then I remembered that I’d eaten a small breakfast 5 hours earlier and I’d only eaten a power bar for dinner at work the night before! Well, no wonder I had no energy! It wasn’t the double workout that made me so tired; it was trying to workout while running on fumes! Yes, the power of food: it gives you energy!
Tuesday I did toning exercises in the middle of the day, and then biked to pick up my girls from daycare late that afternoon. The problem was that I was stinky and sweaty all afternoon between workouts. Why shower if I knew I was just going to get sweaty again a few hours later?
Because I didn’t really like being sweaty all day, I changed my plan on Thursday. I met a friend for a fast walk, and then did toning exercises afterward. The toning exercises were really tough, and a few times I felt light-headed when I stood up. What was up with that? Was it the double workout that left me listless?
Then I remembered that I’d eaten a small breakfast 5 hours earlier and I’d only eaten a power bar for dinner at work the night before! Well, no wonder I had no energy! It wasn’t the double workout that made me so tired; it was trying to workout while running on fumes! Yes, the power of food: it gives you energy!
Monday, September 8, 2008
The Accounting of Exercise
Sunday, my family went on a lovely bike ride around Alameda. Nick was pulling the bike trailer with Maya & Zoe in it (~100 lb. total), which means it was a slow, leisurely ride. So my questions is whether a “low intensity” bike ride for 70min. followed by “low intensity” toning exercises are considered exercise? And, can I count them as 2 workouts (to meet my goal of 5x/wk)?
I used my fancy heart rate monitor which tracks all my info. and made it clear that the intensity was, indeed, low. My HR was mostly 50-60% of maximum, sometimes lower, which is definitely low intensity. We rode for 10 ½ miles at a speed of 5-12 mph, averaging 8.8 mph, which is quite slow. It says I burned 568 calories, which I find very hard to believe. When we returned, I did some toning exercises, but I was also distracted, so I took a few minutes’ break between each exercise.
So this is the accounting of exercise: adjusting the numbers and justifying them to make them sound good. Yes, well isn’t low intensity also called “fat burning?” Don’t I burn more “fat calories” by keeping my heart rate low? And if the computer says I burned 568 calories, it must be true, right? And if I did a cardio workout (biking) AND strength training, isn’t that like 2 workouts?
The most important thing I learned is to just work out during the week so that I don’t have to worry about it on the weekends. But I’m still going to count it as 2 workouts!
I used my fancy heart rate monitor which tracks all my info. and made it clear that the intensity was, indeed, low. My HR was mostly 50-60% of maximum, sometimes lower, which is definitely low intensity. We rode for 10 ½ miles at a speed of 5-12 mph, averaging 8.8 mph, which is quite slow. It says I burned 568 calories, which I find very hard to believe. When we returned, I did some toning exercises, but I was also distracted, so I took a few minutes’ break between each exercise.
So this is the accounting of exercise: adjusting the numbers and justifying them to make them sound good. Yes, well isn’t low intensity also called “fat burning?” Don’t I burn more “fat calories” by keeping my heart rate low? And if the computer says I burned 568 calories, it must be true, right? And if I did a cardio workout (biking) AND strength training, isn’t that like 2 workouts?
The most important thing I learned is to just work out during the week so that I don’t have to worry about it on the weekends. But I’m still going to count it as 2 workouts!
Saturday, September 6, 2008
Initial Improvements!
Yea! I’m starting to notice some progress after 2 ½ weeks of commitment to exercising 5x/week! (Of course, it always takes 2 weeks or so before starting to see improvements in a health/fitness program.)
I’ve been biking, rather than driving, when possible, and I’ve noticed my legs are getting stronger. I’m downshifting less and upshifting more.
Also, I’ve been swimming laps once a week and have noticed I’ve improved my cardio. I can swim 10 laps non-stop more easily than before.
Most importantly, my girth is decreasing! A couple of my tops that used to be too snug, now, fit in the belly!
That’s my real goal: for all my clothes to fit me comfortably again. Even so, I hop on the scale now and then and have gained 2 lb. since starting this venture. Nine months ago the scale read 7 lb. less than now, but if all my clothes fit, I don’t care what the scale says.
This weekend, I’ve got to make up for the 2 days this week that I skipped exercising. Now that I’m starting to see progress, I need to be sure to keep it up!
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