Diet/Exercise/Health/Wellness Support Thread

Parent Cafe
27421

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<p>They are just on little printed pieces of paper attached with magnets to my dumbbell racks – except for the 20 minute Airdyne intervals that are in the Garmin watch.</p>

<p>I’ve settled on a formula that works for me. Simple circult of either five or six exercises, 30 seconds of work, 30 seconds of rest. So that’s a five minute set (or a six minute set if it’s six exercises). I do either 4 five minute sets or 3 six minute sets, usually with an extra minute of rest in between (I actually use heart rate recovery to decide how long to rest).</p>

<p>Example 1:</p>

<p>30 sec burpees
30 sec rest
30 sec kettlebell swings
30 sec rest
30 sec burpees
30 sec rest
30 sec kettlebell swings
30 sec rest
30 sec burpees
30 sec rest
30 sec kettlebell swings
30 sec rest</p>

<p>Repeat for three sets.</p>

<p>Example 2:</p>

<p>30 sec Body Weight Squat
30 sec rest
30 sec Squat Thrust (burpee without the pushup)
30 sec rest
30 sec Alternating Reverse Lunge
30 sec rest
30 sec Prone Hand Touch
30 sec rest
30 sec Kettlebell Swing</p>

<p>Repeat for total of 4 sets.</p>

<p>Example 3:</p>

<p>30 sec lateral lunges with DB overhead press
30 sec rest
30 sec Single leg deadlift
30 sec rest
30 sec TRX pushup
30 sec rest
30 sec TRX single leg squat jumps
30 sec rest
30 sec Farmers walk (2 DBs)</p>

<p>Repeat for a total of 4 sets. This one is a variation on this: </p>

<p>[Super</a> Advanced Circuit | Sleek/Strong With Rachel Cosgrove - YouTube](<a href=“http://www.youtube.com/watch?v=FCHWl8SYT_A]Super”>http://www.youtube.com/watch?v=FCHWl8SYT_A)</p>

<p>The nice thing is that you can take the same template and adjust it a million ways. For example, a beginner might do 20 seconds work followed by 40 seconds of rest. </p>

<p>You can also use any combination of exercises. The only catch is that you want to use stuff where you can maintain some degree of good form when gassed and not hurt yourself. So, really challenging exercises probably wouldn’t be a good choice. I would do body weight lunges, not rear foot elevated split squats with heavy DBs. But anything else goes.</p>

<p>You can make it more “cardio” with stuff like jumping jacks or mountain climbers or running in place or bodyweight speed squats. Or you can make it more strength oriented with stuff like 3-pt rows, goblet squats, etc.</p>

<p>The first set always feels ‘too easy’ to me. But, it’s cumulative and the third or fourth set is usually pretty tough.</p>

<p>I like these because I can almost always talk myself into starting one and once I start, the clock keeps running until I’m done at the end of 20 minutes, with just enough rest to grab a swig of water or a dab with the towel. They can be set up with interval timer or interval time app. Or, it’s pretty easy to just start 30 seconds of each exercise on the minute, every minute, with just a clock or watch. It does help to print out the list of exericises and set up whatever equipment you need so there’s no thinking during the workout. Just move from one to the next. The most “arranging” I need to do is maybe move my exercise mat a bit.</p>

27422

The Valslides plank thingies where you reach forward one arm at a time don’t seem to be getting very much easier!

27423

On the DVDs:

I’m enjoying them for two reasons:

a) I like a little variety. Even though the workouts are exactly the same as I’ve been doing, doing them to a video with video pacing is a nice change of pace for three months. That’ll take care of a quarter of the year, three days a week.

b) Because the workouts are exactly the same as I’ve been doing, it’s been good to get some coaching cues and tips on some of the exercises. For example, the tempo of the lifting is much slower than I naturally do, so that’s been a big challenge.

It has been particularly helpful to do the warmup with the video (although after a few times through, I no longer use the video for that…) And the metabolic interval circuits are fantastic with the video barking out each exercise. There’s no law that says you can’t substitute exercises in those – and I have.

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Having said that, I don’t think I’d want to do video workouts as a steady diet. I enjoy the distraction of interesting podcasts while I work out. In fact, I skipped the video yesterday and just did the video workout from memory while listening to a podcast. I’ll be back with the videos for Phase II and all new exercises.

27424

<p>MOWC, I know I need to get from about 10:12 down to 9:10 to get under 2:00. That is not an easy task at my age. As my colleague said, “you can train all you want, it does not mean you can run any faster.” he continued: " you could even get slower because you are getting older". </p>

<p>My plan to is to stop running for two months, complete the insanity 60 day work out instead. To build core, lose weight and rest the heel. </p>

<p>After that, I would start to build base mileage and possibly run a flat 1/2 in Oct. </p>

<p>Then I will sign up for a program to prepare for the full. Will decide by next May to run the 1/2 or full based on the condition. </p>

<p>The more I think about the full, the more I am scared of it. may be I will give it a try 4 ~ 5 years from now.</p>

27425

It’s never gotten easier for me, either. I can do it better than before, but it’s not easier. That is a very challenging exercise. All of the dynamic plank exercises where you try to hold plank while moving an arm or leg are really hard. In some ways, they get harder the more you do them. I’m doing the simple one where you hold a plank and lift first one leg and then the other. Unlike when I used to twist and rock back and forth to cheat, I now have enough core strength to do it while keeping my hips still and hold a perfect plank – but it’s really, really tiring!

27426

How many reps do you get in that 30 second?

27427

<p>DadII, what the coworker is saying is applicable to someone who’s been running for years. For instance, I know that I will never be able to run a 18-min 5K like I was able to do in HS (maybe if I run downhill escaping a grizzly… But I do not even want to try that, lol). <em>You</em> can get faster because you are getting more endurance, you are learning how to pace yourself during races, etc. Of course, eventually, after you get in your top running shape, you will plateau, and then will get slower as you age. </p>

<p>My example: 3 years ago, having done no running since my college days, I ran an official 5K in about 29 min. I set a (realistic for my age) goal to run one under 24 min. After a year and a half of consistent practice and losing 20% of my body weight, I did it.</p>

27428

<p>Dad2 - actually I’ve been thinking of embarking on the same type of program you are thinking about after the track senior olympics are over this summer.</p>

<p>Thinking of marathon after this summer’s track schedule for the next challenge.</p>

27429

<p>Thanks BB. The fact is that in my best days, even if I run downhill escaping a grizzly. I will not be able to do 24 minutes 5K. The longest I ever did before I started this train was about 2 miles. </p>

<p>Right now, running at 9 minute pace for a 1/2 is behind my imagination. Because I could hardly keep that pace for a 5 K.</p>

27430

I can do 5 or 6 burpees in 30 seconds. 10 to 12 kettlebell swings (heavy). I can probably get 16 to 18 swings with the lighter kettlebell (Iv’e only used that one a couple of times in these types of workouts.

One of the other ways to adjust these is to go faster and do more reps. As long as you are starting a new exercise every minute, that just tends to increase the exercise time and decrease the rest. For example, when I went fromm 5 burpees to 6 in each set, it kicked the intensity of the overall workout up quite a few notches.

27431

I think the key to getting faster is thinking going faster for smaller distances. Don’t think of running faster mile paces but start running faster for smaller spurts during the run. On a 3 mile run you might think of going “fast” for a 100 meters 5 or 6 times. Then progressively move it up to 200 meters. 400, etc. till you can run a fast tempo run.

Running 100 meter strides on a track or football field also helps.

27432

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<p>Ruh, roh. I’ve been really lucky to not feel those stabs of pain during workouts. Knock on wood, I hope it stays that way.</p>

27433

<p>Good morning!</p>

<p>With the back concerns, all the grad shenanigans, brutal work deadlines and what not, I’ve been going pretty easy on myself on the exercise front but its time I get serious about putting something extra in. Still doing the hill, of course, but its only light work for me now. Haven’t had time to read the back book yet, but I think I need to memorize a little 20 mi routine to be putting in. </p>

<p>So thanks idad for posting your approach. I know I need to do something similar.</p>

<p>I think it’s also time I turn on e pool heater and get that aqua jogger gear!</p>

<p>The “size smaller” pant lure, by the way, is pretty effective. I did the same a while back, but then they fit, so I bought another pair this week that are a size smaller again :wink: It would be easy to coast now because I’d hit my original goal of 30 for the year, but it feels right to keep going and truly kick up my fitness level a notch. </p>

<p>I am still losing (down 32.5) so even a weekly debauch seems to be offset by regular reasonable behavior. At this rate, I should be able to reach my second goal by mid-late summer (40).</p>

27434

<p>Very long day yesterday as relatives are in town to pick up kids to return home and I had to take my daughter to her final exam. The professor informed her that she could get a 0 on the final and still pass the course. Had a nice time with relatives last night but I got up very early and went to bed late. All I could squeeze in was a one-mile run and I got in stretching, abs, and pushups early in the morning. Tree and grass pollen are both moderate today and they were very bad for me yesterday. I’m okay in the office but yesterday being outside or driving around was a challenge. I probably shouldn’t run outside with these pollen levels.</p>

27435

<p>3.4 mile treadmill run; must do laundry and pack to head off for GRADUATION! </p>

<p>Have a great weekend, all!</p>

27436

Graduation time is always great stuff. Tough on the calories and exercise if you have to travel though. Is there a graduation thread?

27437

<p>BC, I don’t know if there is specifically a graduation thread that is getting activity, but over in the newly minted Class of 20xx Community subforum, the College Class of 2013 is quite active with several from this group participating there. I’ve seen a lot of wedding :slight_smile: and graduation discussion there lately.</p>

<p>Safe travels, and Congratulations!</p>

27438

I am a little discouraged. I am doing the couch to 5k, I’m only to week 2. Today I did my workout, it’s for 30 minutes. I have a route I like, it’s a XC ski trail so I walked the rest of the trail went 3.25 miles, took me around 50 minutes. I downloaded map my run and I burned… Wait for it… A grand total of 207 calories. Really, that’s it? So I can have an extra what, a skinny cow! For an hour.

I’m trying to track my food too and I’m having a tough time. After an hour of walking I’m more than 207 calories hungrier. In fact, it’s really hard to keep within the calories that they say I should stay within. I’m suppose to eat 1200 calories/day which is fine when I’m not exercising but I’m hungry. And 1200 is not much.

It’s tough. I really thought that I was burning more by exercising.

27439

<p>Deb, do not be discouraged! How do you feel after a workout? Better than before? I know I usually do. And what’s the alternative, the couch? You know that’s not going to do you any good, right?</p>

27440

It’s very difficult to lose weight just from burning calories from exercising, without working out for hours a day.

It’s one reason that weight-lifting is so important, the muscle added burned calories 24x7.

I have discovered a couple of things about my body as I try to lose weight:

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restricting my carbs lets me avoid feeling ravenous. I get hungry, but I don’t really get that “I’m starving” feeling.
</li>
<li>
if I successfully avoid giving in to feeling hungry for about 20 minutes, I don’t feel hungry any more. If I give into it with carbs, I just get hungrier. My brain is weird I guess.
</li>
<li>
a small protein snack, like 1-2 ounces of chicken, will stop the hunger for a while.
</li>
</ul>

YMMV, etc.

Kudos for getting outside and getting some exercise, I am trapped in my cube. :slight_smile: