<p>Personally, I’ve always felt that slow & steady, gradually building up is best policy, especially when we’re not in great shape from not exercising much. I think that’s the best way to avoid injuries and stopping completely from pain/discomfort. That said, I do need to start up again (admit to having been very lazy)!</p>
<p>Teri…he will probably adjust…and you will likely be stronger and more used to it next week. My PT did circuits too…with no down time…for a full hour. Funny, we were talking about biking - she and her H are empty nesters too and are working on doing this activity together. She said that maybe I should stick with 5 -10 miles on the bike. Are you kidding me? H and I do 25 - 35 - sometimes with hills…sometimes mostly flat rough trails. And I know that’s not a whole lot for a fit biker. Yet her workouts KILLED me. So maybe I should ask her out on a bike ride?? :)</p>
<p>Cross posted with idad. BTW, my PT is in her late 40s…(and looks TERRIFIC)</p>
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<p>To start going directly from one exercise to the next is brutal unless you are VERY fit. iPod nazi starts out for the entire first month doing 30 seconds excercise, 30 seconds rest and then as it progresses after a few weeks increasing to 45 seconds work and 45 seconds rest. It’s the whole “interval” thing. You need that because your muscles are already reaching the point of oxygen starvation when you feel the burn.</p>
<p>The next phase of iPod nazi, which I think I’ll be ready for next week, goes to 45 seconds work and 30 seconds rest. He eventually gets to “supersets” with no rest between exercises and 2 minutes after each six exercises – but that’s not til the THIRD month (for him, it’ll probably be month 6 for me).</p>
<p>I don’t think these PTs know that it’s not the same at 50 as it is at 25.</p>
<p>Let me clarify again… although he was working me, he was watching me and when he saw me reach my limit, he would tell me it was up to me. It doesn’t take long to figure out that when I get to the last 2-3 reps that I’m capable of, I usually close my eyes and really focus and am much more intentional in my breathing… He knows I’m reaching my max without overdoing it and had never yelled at me to keep going. The only comment he usually makes is that my form is still good, which is his way of saying that I’m not so overworked that my form is suffering (or that I’m not compensating). I’ve never had a problem getting up from an exercise or moving on to the next. The most sore I was, was after my first session with him, and I did feel horrible. However, after that first session, I had also done an additional hard-labor yard work for about four hours, so it’s hard to tell what I was sore from. So he’s not pushing me to pain; it’s just aerobically I wasn’t ready for that level of demand. I think it also says to me that I’d been spending too much time doing the same thing aerobically and my body got used to it, and plateaued.</p>
<p>After my first session with him, within hours I could really feel it in my pecs. Today, he adjusted the bar I was doing slanted pushups on (went from about 36" to about 24"), and I don’t feel any soreness at all (YET!). So please don’t get me wrong in my complaints… it’s also possible I was not hydrated enough for what he had planned. I will try to drink more water before my next session with him.</p>
<p>I just remembered, at one point he said to me that I’d done 30 sets (of various exercises) in 34 minutes… so I was hustling! Of course some exercises take longer to get done because it’s a bigger move than some which are smaller.</p>
<p>A new one he had me do, which he said helps keep up the cardio, and work on core, is called the funky monkey! I start off sitting on the exercise ball, and in the same movement, throw each of my arms out to the side while sort of jumping with my legs, each out to its respective side, too. It’s kind of like opening and closing with your arms and legs at the same time… and of course, you have to BALANCE on the ball at the same time (which is sort of bouncing a little bit, depending on how much umph you’re putting into it). Lots of core work integrated into other stuff.</p>
<p>sewhappy:</p>
<p>I knew that I would never exercise regularly if it mean packing up and going to the gym.</p>
<p>I hadn’t exercised in decades, so I started very basic with some simple core exercises that I could do at home with a minimum of equipment.</p>
<p>[Core</a> Workout: Ab Exercises for Beginners](<a href=“http://www.youtube.com/watch?v=kCwsuPVZeZo]Core”>http://www.youtube.com/watch?v=kCwsuPVZeZo)</p>
<p>This little circuit of four exercises taught me the single most important concept – bracing the core muscles. Do two sets of these, three times a week, for a couple of weeks, right in the privacy of your own home. It’s a great place to start. Do 'em for a month. It may take a couple of weeks just to be able to do them strongly and in control. These are not easy.</p>
<p>Then add in some “cardio” two days a week. Walk 20 minutes. Ride an exercise bike for 20 minutes. Whatever. You just want to get your heartrate up, breathing a little heavy, but not panting like a dog, and breaking into a little sweat.</p>
<p>The key is to just get started. What I found (and I was overweight and had smoked for 35+ years so I was in horrible fitness) is that this kind of approach made me naturally want to to start ramping it up over time. But, honestly, this is the kind of level to start at. Until you are solid on those four core exercises and walking a few times a week, there’s not much to be gained by fancy workouts or killing yourself. Do these things right with a properly braced core and you WILL feel the results!</p>
<p>teri… I think you like your personal trainer. I betcha he’s in pretty good shape :)</p>
<p>Seriously, I would go back to my PT - just don’t want to spend the $. No doubt she pushed me way too hard the first session but she backed off and we found the right balance by the second ( I only went to her three times). I did learn some valuable exercises…and she inspired me, especially since I’m not that much older than her. Boy is she in good shape.</p>
<p>Teri:</p>
<p>I couldn’t do that. I’m breathing limited. I can be breathing very hard on the exercise bike or walking hills and just keep going, but there’s just no point in doing the weight exercises when I’m panting, because the form goes out the window and the exercises are doing me rather than vice versa.</p>
<p>Hey, I’m not big on these research studies, but I like the part in this one that talks about ladies with a little extra weight looking younger. As someone struggling with an extra 10 lbs, that sounds good to me!</p>
<p>[Why</a> Carrying an Extra 10 Pounds Might Not Hurt - WSJ.com](<a href=“Why Carrying an Extra 10 Pounds Might Not Hurt - WSJ”>Why Carrying an Extra 10 Pounds Might Not Hurt - WSJ)</p>
<p>My whole family needs a nutrition overhall. Both Ds are picky in different ways; the older one won’t eat vegatables. H is a SAHD; he’s the one who will eat ANYTHING, no matter how old or gross. He really doesn’t cook but when he prepares food, he slaps down a frozen pizza, or whatever other processed, high fat, high sodium thing was on the clearance rack that week. I have a desperate desire to throw away all the junk and processed food, but then there would be nothing in the house. I wish I could convince my H that nutrition matters.</p>
<p>MP - who does the shopping in your house? I do ALL of it…always did…I like it that way.
Over the years, I have slowly cut down on processed junk. My fridge is filled with fruit, veggies, yogurt, water, organic meats and fish. The only cans I have are beans, and lo salt tuna and salmon. Lots of whole grains in the bread drawer. Dark choc chips for sweet attacks ( a canister in the fridge). </p>
<p>I think it’s hard to convince people without them feeling pushed. Just slowly change what is available. It’s all about habit. And hey, if your h and kids go out and buy junk…at least you know that you tried :)</p>
<p>BTW, DS was a huge junk food eater and he is reforming. Loves avocado…and asparagus now. Whole Grains too. Healthy (and skinny) GF is helping :)</p>
<p>Husband has been a stay at home dad for 20 years, so he does the grocery shopping and, theoretically, the cooking. If I put things on his list, he will buy them…but of course, I can’t know without being there when the avocados or peaches are beautfully ripe and when they look bad. </p>
<p>Left to his own devices, he buys whatever he can from the clearance bin…that’s how we end up with a freezerful of things like extra-spicey frozen burritos and boxed creamy potato dish mix. If Ding Dongs are on sale and he has a coupon, then we have Ding Dongs in the house.</p>
<p>Note: It’s things like Ding Dongs and frozen pizza that they have coupons for. If they had coupons for asparagus and chicken breast, we’d have a house full of that.</p>
<p>mp…I saw a piece on the news last night about a lady who is a super coupon shopper. She bought $175 of groceries for 42 cents. She now teaches a class about it. They said she focuses on healthy foods but that just can’t be. Years ago, I clipped coupons and it was mostly the junky stuff. </p>
<p>I would def make a list though. So, if the avocados are hard, you put em in a bag with a banana and they get soft. Bruised peaches are better than ding dongs…lol. Maybe make a list on the computer and then adjust it for what you know is in season (asparagus is terrific now for example. You gotta start somewhere…</p>
<p>It’ll be hard though. The shopper is the one that determines what is in the house. </p>
<p>Or maybe go with something completely different to mix it up. Are there CSAs in your area? We are joining one for the first time and will get a steady stream of in-season produce from May - Oct.</p>
<p>Once fresh produce is in the house, it has to be cooked…that would be by me since it takes (marginally) more effort than putting in a frozen pizza. (H pretends this is the case, but the only extra step for great roasted veggies is cleaning/slicing the stuff.) Fresh food that I do not cook does not get cooked.</p>
<p>This is a two decades old issue…Early on I wrote out two weeks of menus…I have notebooks and lists and multiple “30 minute meal” cookbooks…but how do you make a grown man cook? To him, food is food. He can spend 5 minutes putting in a frozen pizza and 55 on the computer…to him, that’s much more appealing than 60 minutes making a nutritious meal.</p>
<p>Yeah…you are in a tough spot for sure. I would probably go ahead put the stuff on the list and make it cause I just can’t eat the junky stuff. Or go with real quick solutions. For example, H is traveling the whole week and yesterday for dinner, I had fresh sliced avocado, shredded carrots and low fat cheese (melted) in a whole wheat tortilla with black beans on the side. Took about 3 minutes to make. </p>
<p>At least ONE of you will be eating healthy…and hey…it might rub off at some point.</p>
<p>I guess the reason I’m posting all this personal stuff is to show that Diet/Exercise/Health/Wellness can be a complex family issue. We certainly know that alcoholics and smokers affect the entire family. Spouses who are very overweight may want company and may sabatoge the other’s fitness efforts. People with serious food issues may pass them down to their children. </p>
<p>That’s another great reason for this thread! We can get support here if we don’t get it at home.</p>
<p>Back from the gym. Rode the bike for an hour and got in a little over 13 miles. Slowly getting more mileage in that hr time slot. Will keep working hard as D1 announced her engagement last night. Now I really need to stick with the diet and exercise program. I really want to be a sz 10 for the wedding! May go to exercise twice a day. I have a little over a year so I need to focus and plan this out. Wish me luck and I hope you all can help keep me motivated!</p>
<p>So what is a good amount of miles in an hour on the bike??? What should I be trying to set as a goal???</p>
<p>^^ Had to chuckle. It was D’s approaching wedding that got me motivated (spring 2008) to lose weight! It is a HUGE motivator. </p>
<p>45 minutes on the two ellipticals this morning. My legs and butt are VERY sore from PT (physical therapy- not personal trainer) yesterday. He’s working on strengthening the muscles surrounding the hamstring and getting me back in better balance. Feels like someone kicked me in the a$$.</p>
<p>NorthMinnesota, congratulations on your daughter’s engagement!! If you’ve got a year to get to where you want to be, I’m not sure that two exercise sessions a day is necessary, or the best way to spend your time! I don’t know how much weight you want to lose, but one to two pounds a week is considered healthy. And you should be able to do that without spending three hours a day exercising.</p>
<p>I got on our treadmill late yesterday afternoon and walked at about 3.7 mph for thirty minutes and then ran at 4.6 mph for another eight minutes. It felt pretty good. I listened to the Monkey’s and Neil Diamond and The Mommas and Papas.</p>
<p>Now for today. We’ll see.</p>