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| Forums: January 2011 Kickstart Forum: Exercise | |||
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cch22
 Location: New York State Posts: 999 |
Exercise Posted Friday, December 31, 2010 at 8:39 AM HI YaAll.. me.. my go to is the treadmill.. i walk/run and try to see how fast i can burn 600 calories. I am down to about 55 min. My walk is 4.3 mph.. and my run goes as high as 6.5mph... I work up a good sweat...gets the body going.. 5x a week is realistic. I do have a question about exercise & diet... Lani, there are some days that i wake up and my heart just isn't in it.. not due to motivation, but due to just plain ole wiped out.. feel like i went out drinking and have a hangover... but i didn't and i don't.. On days all you want to do is hang out in your jammies and maybe take a nap later do you skip it? or do it but just cut back on intensity? eat something and see if you get more energy? go for it hard and see if it goes away? (not my favorite.. takes workout to a new level of drudgery) Also on those days i wonder what the heck i did wrong? not enough carbs or protien the day before? |
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LaniMuelrath
 Location: California Posts: 557 |
RE: Exercise Posted Friday, December 31, 2010 at 11:24 AM cch22 wrote: HI YaAll.. So here we are, getting healthy, what about exercise? what do you do and how often? (really) me.. my go to is the treadmill.. i walk/run and try to see how fast i can burn 600 calories. I am down to about 55 min. My walk is 4.3 mph.. and my run goes as high as 6.5mph... I work up a good sweat...gets the body going.. 5x a week is realistic. I do have a question about exercise & diet... Lani, there are some days that i wake up and my heart just isn't in it.. not due to motivation, but due to just plain ole wiped out.. feel like i went out drinking and have a hangover... but i didn't and i don't.. On days all you want to do is hang out in your jammies and maybe take a nap later do you skip it? or do it but just cut back on intensity? eat something and see if you get more energy? go for it hard and see if it goes away? (not my favorite.. takes workout to a new level of drudgery) Also on those days i wonder what the heck i did wrong? not enough carbs or protien the day before? Hey cch22, Congrats on getting in lots of activity - had to say that first! Next, there could be a couple of issues going on here with motivation. If it's not enough physical energy, that's one thing. Could be fuel, could be the need to vary the kind of exercise you do. If you try exercising and just don't have the steam, that will tip you off. There are other places to look as well. 55 minutes on the treadmill 5x a week can be an enormous boring task to face. That's how I'd see it, and I'd be hard put to jump on that treadmill for that long that often. That's why I prefer the Burst Training (see my free Fitness Kit if you haven't already) - you get that calorie burn AND sustained energy consumption (called excessive post-exercise oxygen consumption, it's all in the Free Kit) for HOURS afterward which ends up giving you higher overall calorie consumption. I'm in and out in 15 minutes and it makes a bigger dent on your lean-to-fat ratio than the hour on the treads. True story. There are other powerful ways to insert calorie consumption too, if that is a goal, with muscle overload. Sticking to cardio for the moment to address your question. Another thing about treadmill, I caution against doing hours on them each week because they do make you sustain an unnatural gate (it has to do with extension of the leg out back, hamstring tightening, low back problem potential) so mix it up with other methods such as trail running (or Burst Training, my preference), bike, etc. If it's all physical energy, then you need to look at your fueling. And don't be afraid of those days of slopping around in your slippers on occasion, too. hope this helps! Lani Lani Muelrath, M.A. CGFI, CPBN
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vegankitty
 Location: Denver, Colorado Posts: 109 |
RE: Exercise Posted Friday, December 31, 2010 at 11:38 AM @ Lani, Thank you very much for your awesome tips!!! It is easy to be mankind, |
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| cch22
Location: New York State Posts: 999 |
RE: Exercise Posted Friday, December 31, 2010 at 11:58 AM HI Lani I don't mind the treadmill too much.. summertime i bike, hike & swim. Loud music seems to help the time pass as long as i update the songs regularly. Also the big motivator there is i can see progress. I NEVER thought i could run even 6 miles an hour.. now i run faster.. i keep getting shorter times to that 600 calories.. As long as i see improvement, i am motivated. The trouble seems to be honey has a home gym..all free weights and benches. So to put 25lb weights and then a few more on a bar is difficult.. hard to lift.. that is so i can do legs.. and free weights with arms is worse than the treadmill. He did buy me some lightweight weights.. 1,3 & 5 lbs.. suppose i should check them out. i did try bob harpers workout video.. once or twice.. hey after an hour of lunges and exercises there was not one single muscle in my body that didn't hurt. i couldn't stand or even sit.. i had to take time off to recouperate! Don't like that.. I guess with wieghts i worry about doing something in bad form and injurys. I had no idea about injurys that could be caused by the treadmill. Thanks.. I will make sure to stretch my hamstrings on the stairs as i go up. get both that up and down motion.. Also.. this weekend i will download and check out your fitness program. Thanks for the help. |
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| LaniMuelrath
Location: California Posts: 557 |
RE: Exercise Posted Friday, December 31, 2010 at 12:10 PM
I guess with wieghts i worry about doing something in bad form and injurys. I had no idea about injurys that could be caused by the treadmill. Thanks.. I will make sure to stretch my hamstrings on the stairs as i go up. get both that up and down motion.. cch22, I am glad to see you are tuned in to form and alignment with resistance exercise. It is really important to utilize correct anatomical alignment and to keep it so your body doesn't take the path of least resistance, try to cheat on a move, and result in injury. Form is very important with any exercise. Here's an article I just put up with some easy tips and pointers about alignment and exercise: You Make Your Workout: 3 Pivotal Points of Focus And again, on the energy-challenged days; you just may need a day off! Lani Lani Muelrath, M.A. CGFI, CPBN
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mollyhorn
 Location: Fort Worth, TX Posts: 582 |
RE: Exercise Posted Friday, December 31, 2010 at 2:23 PM Having rest days and lighter-intensity days is key! Your muscles need time to recuperate and rest, otherwise they will be unable to grow properly. There is definitely a connection between exercise and mood; research has proven that exercise is equally as effective as antidepressants at alleviating mild to moderate depression. I see this in myself, too – if I can get motivated to get to the gym, I feel much better for the whole day afterward. My routine, in an ideal world: Free weights and dumbbells are excellent because they can actually help you use better form and build muscles faster than using the machines at the gym. But proper form and stretching are vitally important. If you're pushing yourself so hard that you can't move for days afterward, then you've pushed too hard. You want to fatigue the muscle to exhaustion in the moment but not to the point that you're still aching for 3-4 days. That would be excessive. The whole point of physical activity is that it's something you can keep up regularly, right!? Molly Horn |
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| LaniMuelrath
Location: California Posts: 557 |
RE: Exercise Posted Friday, December 31, 2010 at 2:27 PM vegankitty wrote: @ Lani, Thank you very much for your awesome tips!!!  I also have a question. On the days I don't hit the gym, I feel extremely sad. It has nothing to do with how my day is going but I just don't feel right. If I miss it for a week straight, I am the crankiest! But I have seen that in some strange ways, exercise just makes me feel happy about nothing. Like you feel pumped up. For the past few months, it has become as essential for me as eating my lunch! I alternate between cardio and strength training (3 days cardio, 2 days strength training). Do you think exercise has something to do with my mood swings? Vegankitty. You have become accustomed to the well-being you experience from being regularly active. It feels like your norm now, right? This is excellent because it works for you! I too feel better, no exceoption, when it's been an active day. It's just part of being a good animal. There's all kinds of info out there about endorphins, feel good hormone release, and all of that, which is all very interesting but baseline, it's about meeting your body's need to be a moving, energetic machine. Salud! Lani Lani Muelrath, M.A. CGFI, CPBN
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| mommyof2nc
Joined: 12/31/09 Location: North Carolina Posts: 172 |
RE: Exercise Posted Friday, December 31, 2010 at 3:27 PM I walk at least 30-45 minutes 5-6 days a week, but I feel really lazy because I used to run that 4-5 days a week before I hurt myself (just being my normal klutz-y self). |
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dollgirl
 Location: Los Angeles Posts: 131 |
RE: Exercise Posted Friday, December 31, 2010 at 4:52 PM I do like Leslie Sansones walking off the pounds. It's pretty easy and quick! Wow this is the first year in years I am not renewing my gym membership. I am going to join a private one closer to me once I get the $$ to start. Now my obstacle is figuring out what to do. I have some pretty good DVD's and I do exercise, but it's not the same as hitting the elliptical and treadmill. I tried walking in the mornings here, but no sidewalks and heavy fog are not walk friendly haha.
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| Pam
Joined: 12/28/10 Posts: 50 |
RE: Exercise Posted Friday, December 31, 2010 at 5:57 PM Exercise has been a mixed bag for me this year. My friends invited me to do a half marathon with them this past April and I did it-only I walked it as I am not a runner. It was a great accomplishment for me at age 53. I swim and walk mostly, and was going to a gym until I moved back to where I was living since 1999, in July. I haven't rejoined the local gym here yet so haven't swam or walked as much as I normally like to do. Then, right after Thanksgiving, I got a virus which lasts anywhere from 3-4 weeks (there are 200 strains of it accdg. to Dr.),and it toally walloped me for 4 wks. Still getting over it. So I have not walked at all, and am feeling out of shape-not weak. So if the weather permits I am going to start walking again, and do some excercises at home-like dancing and yoga dvd, etc. |
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| peasandrice
Joined: 12/29/10 Posts: 77 |
RE: Exercise Posted Friday, December 31, 2010 at 9:28 PM I have a gym membership and plan (starting Monday) to spend 30 minutes doing cardio, 4 days a week. I do plan on adding strength training back again, but am taking a little break from it. I haven't exercised at all since October because I have been grieving and I don't want to overwhelm myself. Sounds like everyone has some good plans. |
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| Bugsmom
Joined: 09/13/10 Posts: 2068 |
RE: Exercise Posted Saturday, January 1, 2011 at 11:56 AM cch22 wrote: HI YaAll.. So here we are, getting healthy, what about exercise? what do you do and how often? (really) me.. my go to is the treadmill.. i walk/run and try to see how fast i can burn 600 calories. I am down to about 55 min. My walk is 4.3 mph.. and my run goes as high as 6.5mph... I work up a good sweat...gets the body going.. 5x a week is realistic. I do have a question about exercise & diet... Lani, there are some days that i wake up and my heart just isn't in it.. not due to motivation, but due to just plain ole wiped out.. feel like i went out drinking and have a hangover... but i didn't and i don't.. On days all you want to do is hang out in your jammies and maybe take a nap later do you skip it? or do it but just cut back on intensity? eat something and see if you get more energy? go for it hard and see if it goes away? (not my favorite.. takes workout to a new level of drudgery) Also on those days i wonder what the heck i did wrong? not enough carbs or protien the day before? I typically do my treadmill time after dinner(also my go-to since I can't use the excuse that it's too hot/cold/dark etc - the treadmill is in the basement - investment in good health is way cheaper than medical stuff). Getting up earlier to workout before work has never been workable for me. But, if I plan to exercise after dinner, it's likely to get done AND it keeps me moving in the evening rather than vegetating (being veg is okay but not vegging LOL). And yeah, sometimes I don't want to do it but my hubby and son will say "Hey, aren't you going to walk tonight?" which means I have to think about it (can't conveniently ignore it). I don't go near as fast as you do - my knees can't handle running. On days I don't feel like it, I tell myself I can just do 30 minutes (my minimum requirement). Of course, once I get going, I usually end up at 45 minutes to an hour (especially if I'm in the middle of watching a favorite TV program - I deliberately pick hour long shows when possible). I also give myself a "wild card" or whatever you want to call it - I can take one day off whenever I want but only once per week. So, I took yesterday (New Year's Eve) off, which means I will be walking at some point today - starting the year off right. Waking up bleh as you describe might be slight dehydration - I know that I don't feel as rested or have as much energy if I haven't gotten enough fluids in a day. --Deb R |
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| cch22
Location: New York State Posts: 999 |
RE: Exercise Posted Sunday, January 2, 2011 at 8:49 AM Lani.. i saw the 7 sec tummy exercises.. i must not have paid complete attention.. i saw do these 3x a week.. but how many reps each day???? thanks... cynthia |
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| LaniMuelrath
Location: California Posts: 557 |
RE: Exercise Posted Sunday, January 2, 2011 at 1:47 PM cch22 wrote: Lani.. i saw the 7 sec tummy exercises.. i must not have paid complete attention.. i saw do these 3x a week.. but how many reps each day???? thanks... cynthia Hey Cynthia! Did you get version 2.0 or the original? If you missed the original, which is now Fit Quickie #1, here you go: 7 rounds of seven is a perfect session. This move is SO powerful for flattening belly - at first you may not feel it but as soon as you make that brain-to-body connection, watch out! That's why I made version 2.0 for the Free Fitness Kit - more variations on the theme, and you don't even have to get out of bed to do it! Lani Lani Muelrath, M.A. CGFI, CPBN
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| philocrates
Joined: 03/18/10 Posts: 47 |
RE: Exercise Posted Monday, January 3, 2011 at 1:49 PM HIIT cardio X3 [20 to 30 minutes.] I'm pleased to find that the HIIT doesn't bore me. Walking was always my thing until I got the chronic torn achilles. I can use the recumbent bike without a problem with some modifications to foot position. Will be getting a special brace which should help the torn tendon handle the stress a bit better but I have it up to 20 minutes plus without the brace. Weights have always been my thing. I can eat, drink, breathe and live for weights. I cut my teeth on Weider's Muscle and Fitness back in the 80s. My niece said "the muscle heads" about a local weight lifting gym and my reply was "HEY I'm one of them. Watch it kid." Which reminds me.. I just got my MuscleMag extras. Got to go. |
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| pippin
Joined: 09/07/10 Posts: 175 |
RE: Exercise Posted Monday, January 3, 2011 at 1:56 PM Exercise has been hit or miss for me lately. I was doing really well until about April 2010 when I broke my foot... my motivation to exercise seems to have been broken too. It took 3 - 4 months to heal, and now I'm struggling to get back on track. Walking is my preferred exercise, and I do weight training with bands and free weights as well, along with yoga and some pilates. Outdoor walking is nearly impossible this time of year due to ice and snow, so I recently decided to buy a small treadmill for my home (I have a small space, not big enough for traditional exercise equipment). I'm very excited because I just learned that it is being delivered today! So, tonight I plan to set it up, and walk for 30 minutes before supper. My goal is to do that 4 - 5 times weekly. Plus, I will continue yoga at least 2x weekly, and weight training 2 - 3 times weekly. I don't believe in New Year's Resolutions really... but the timing is such that I guess I can call this my 2011 resolution. |
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turtlekaren
 Posts: 13 |
RE: Exercise Posted Monday, January 3, 2011 at 3:18 PM I've never been a big fan of exercise plans - I just don't stick to them. So what I've been trying to do is hike - with the "carrot" of being healthy enough for a big trip every year - last year it was 2 days on Mt. Rainier - I haven't decided on this year's yet! On days I can't hike - I settle for walking the dog. Plus, I'm going to try to get my child and myself on the Wii Fit. |
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| Pam
Joined: 12/28/10 Posts: 50 |
RE: Exercise Posted Monday, January 3, 2011 at 5:35 PM Since we have some sun outside today, I decided to go out for a 45 min walk; just easing back into it for now. Will work up to more in the coming days (hitting some uphill climbs), maybe go swimming too. Haven't been this out of shape in a while |
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| kaykay
Joined: 01/04/11 Posts: 12 |
RE: Exercise Posted Wednesday, January 5, 2011 at 1:11 PM Not doing too bad here I guess. Walking, at a good pace, to work most of the time (20 minutes each way) and on school days (once or twice a week) to school (1 hour each way). Rope skipping (1 and a 1/2 hour) on Thursday evening unless it is a school vacation or there is too much snow (turned over my car in snowy conditions last year and so now I'm afraid to drive). When I manage to get out of bed on time I will skip at home anywhere from 20 to 30 minutes. Hitting the gym once or twice a week for weight training. Used to run but had some problems with my feet last year and ended up in a cast (did go to the gym with the cast |
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| cch22
Location: New York State Posts: 999 |
RE: Exercise Posted Wednesday, January 5, 2011 at 6:21 PM Hi All.. I have been working out for years about an hour a day so i have muscle memory. Sometimes i stretch, sometimes not.. I should always.. just to keep that hamstring flexable.. don't want an achilles injury. Anyway i am reminded when i get someone who wants to tag along for a walk with me. When they are new they really have to stretch if they want to move later that day.. Not that we do hard.. just they are not used to it. They are fine if they stretch.. they can even go for a walk the next day too! |
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My main New Years resolution is to get back into running again, since it's been almost a year.
Oh well, I'll get my mojo back!| New Topic Reply Subscription Options |
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