<p>H & I went for our yearly physicals yesterday.
H is almost 58- Im 55.
Neither of us have had a colonoscopy & we both have risk factors. ( me family history, H lifestyle) He refuses to schedule one. Any ideas on how to talk him into it?</p>
<p>I am also putting together an exercise room ( which would go faster if oldest D would get some of her stuff)
I really would like an exercise bike, but not sure if my knees would tolerate it. Ive read articles on recumbents, but when I was going to the gym, I found the upright bikes to be easier on my knee ( even if the seats were harder on my bum)</p>
Stay cool, all this 1000 cal plus, minus are not worth to think about them for 1 second. LIfe is too short, do not make it shorter by banging yourself down and down. We did not get hit by something falling from the sky, consider yourself lucky. Maybe tomorrow we will not be so lucky. And it might not even come from the sky but from some much closer locations…</p>
<p>EK, I haven’t tried recumbents much, but when I have my take was the same as yours – that the upright bikes seemed gentler on the knees. I’ve wondered if it could depend on what parts of the knees and legs are strongest and weakest on a given individual. Don’t know if that makes a difference.</p>
<p>Cool gym, idad. Most impressive is that you ACTUALLY use it!</p>
<p>Chinablue brings up a real challenge in the implementing of nutrition plans. Food pushers are very hard to deal with, often take the “rejection” of their offerings personally, and demand to know the rationale behind what you are doing, only to become super defensive about their own choices. They come in all kinds and with differing motivations, so there isn’t always a one size fits all response that works well. Honestly, I still struggle with this.</p>
<p>Kettle Bell Class today. I am loving this. Instructor continues to revisit what we learned in past lessons, gives great feedback, assigns homework. More work on the get up, lots of swings, lunges, dead lifts, and some push ups. After that I did some pre hiking training.
15 minutes on the stairmaster
15 minutes on the treadmill set to 20% incline at 2.5 mph.
repeat
So a good solid hour going uphill. The treadmill at this gym are fantastic. New Woodways with a long belt and the ability to really crank them up high, and probably fast enough even for the likes of ohio.</p>
<p>On a nutrition note, I think I have finally switched myself to “fat burning mode” Since despite very low carbs yesterday and none this a.m., I was able to do all this activitiy without feeling like I was running out of gas.</p>
<p>Whew. That’s some tough stuff. 20% incline is no joke. </p>
<p>My wee effort towards hiking conditioning this week is tall step ups to a 16 inch bench with 70 lbs of DBs – six on one leg, then immediately six on the other. I am seriously ready to drop the DBs after that. I haven’t done these in about a year and I’m definitely stronger at them. Probably going to up that one to 80 lbs this afternoon, but I expect that to kick my butt. We’ll see.</p>
<p>plantmom:</p>
<p>I think the classic sunbelt home gym setup is in the garage (with the garage doors open!)</p>
<p>Actually, except for the trap bar deadlift and the pulley machine, this stuff would work in a spare bedroom or den. The biggest challenge in a home gym is finding a place for a pull up bar and TRX/Jungle Gym straps.</p>
<p>I used to have it set up in a basement with a concrete floor. Having carpet (it’s just commercial/industrial carpet on a concrete floor with no pad) is a real luxury!</p>
<p>“I think the classic sunbelt home gym setup is in the garage (with the garage doors open!)”----Ha. If this is the case, I think my home gym would have to be a hot yoga studio, or a sauna. S has a bench in his bedroom, but with his bed and desk, it is crowded (not to mention messy) in there. I’d rather drive to the gym.</p>
<p>The new heart monitor works great. I used it at the gym today and discovered a bonus: the aerobic machines are all set to receive the transmission of the user’s monitor. I could watch my heart rate display without referring to the watch. Now to figure out what my max rate is. I found a site that explains a few ways to determine it (if I’m linking this incorrectly for CC standards, could somebody explain the right way?)</p>
<p>Otherwise, I didn’t find out anything surprising during the warm-up or weights. As suspected, my HR does elevate quickly, but it also drops quickly when I slow down.</p>
<p>Walked and ran for about 1.5 miles, changing pace and elevation to watch my HR.
Repeated core workout with planks, side planks, elevated push-ups, lunges, Romanian deadlifts, reverse rows on Smith machine, rainbows with medicine ball, combination rotating squats on cable machine, leg press, triceps machine, lat pull-downs. I find the New Rules for Abs fatiguing. My core is sore.</p>
<p>That’s how I did it. I just started with my age estimate (220 minus age) and then bumped it up from there every time I saw a reading of more than 100%.</p>
<p>The most reliable way to drive my heart rate way up is to do a few warmup intervals, then go hard (running, cycling, burpees, hiking uphill, etc.) until my muscles start to burn and keep going for another 30 to 90 seconds.</p>
<hr>
<p>New Rules of Lifting for Abs is seriously hard. Those core exercises have brought really fit people to their knees.</p>
<p>Deborah I’d say that is very impressive for someone fairly new to running !!</p>
<p>I’ve been logging my mileage too - ill have to figure it out. 2 mile run today outside. Now getting ready to eat some “fish fry” from our church so kind of blowing the acting part! First and only fish fry dinner this year so I’m going to enjoy it!</p>
<p>Good job Deborah T! Your consistent mileage and your posts are motivation for me.</p>
<p>abasket, No Lenten fish fries for me this year, but I’ve definitely indulged in the past. Crispy fried fish, french fries, creamy coleslaw, bread with butter, tartar sauce, and potato salad. Oh, and a beer. Yum. Hope you’re enjoying. Tonight we had sushi, and a beer :)</p>
<p>I kicked my own butt in the basement tonight. Warmup and agility ladder. Core stuff with the cable pulleys. Med ball slams. Swings with my new kettlebell that definitely get my heart rate up. </p>
<p>Then, I bumped up all the weights on the three sets of strength exercises. DB front squats (DBs at the shoulders) with 2 x 40 lbs. DB Bench press with 2 x 45 lbs. Step ups to 16 inch bench with 2 x 40 lbs. Then, chin ups (4 + 2). All of them got me huffin’ and puffin’, but the bench press was the closest to not being able to do them. I’m a little cautious on that one because I don’t need to drop a DB on my head.</p>
<p>I’m going to hit these cable core exercises hard for a few weeks. I would really like to get more stable with them. It’s just crazy to be standing perfectly still, not moving a muscle and sweating and breathing hard just from the exertion of resisting rotation.</p>
<p>Played one hour of tennis, 6-2, 3-2. I got up early and my wife asked me what I wanted and I told her that I’d just take a can of soup and that she should go back to sleep. I bought about 45 cans of Campbell’s Chunky soups for $1/can a while ago in different types of soup and there was one type that nobody wanted. So I’ve been eating them slowly. I thought that they were around 440 calories which would be a good starter but I had it and didn’t eat anything else before tennis because I was pretty busy this morning. I put it in LiveStrong and was surprised that it said 240 calories and thought that I had made a mistake - but no mistake. 240 calories. So I went on the court with 240 calories (I usually play well with 1,000 - 1,100 calories beforehand and get really hungry on court with less). What I found is that I played just fine with my bottle of Gatorade. This is the same bottle that I opened last week and had a third of. I had another third of the bottle today. What I found is that if I just take a small sip, I feel fine with energy and stamina, even after not eating much for the last 14 hours.</p>
<p>My guess is that the sugar or some other ingredient, is telling my body to convert something to sugar (hopefully fat) that the body otherwise wouldn’t do without a catalyst. Maybe it’s something with interval-type exercises or maybe bodyfat percentage has something to do with it. Whatever it is, it seems to me that Gatorade can improve your performance in certain intense exercises.</p>
<p>I didn’t play all that well but good enough today. The problem is that I need to play perhaps a bit more than once a week to keep the strokes grooved. I’ve been picking up my running which has been pushing the tennis (and weights and stretching) off the schedule.</p>
<p>Also ran five miles - interval style. One mile run, rest, one mile run, rest, etc. It was an interesting change and gave me the opportunity to pick up the pace. I’ve been runnnig a bit more slowly with the longer runs.</p>
<p>Started the morning with a stretching video. I got a docking station for my Google Nexus 7 and it’s nice to have it for doing workout videos. It’s relatively heavy and stays put and you can use the touchscreen while it’s in the dock. It also recharges in the dock without having to plug a cable in.</p>
Go look at your picture of the sled again… ;)</p>![http://www.repfitness.com/media/catalog/product/cache/1/image/800x800/9df78eab33525d08d6e5fb8d27136e95/m/d/mdusa-three-post-sled-02_1.jpg]Sled[/url](http://www.repfitness.com/media/catalog/product/cache/1/image/800x800/9df78eab33525d08d6e5fb8d27136e95/m/d/mdusa-three-post-sled-02_1.jpg%5DSled%5B/url){kind=link}
