Work In Progress - FitoverForty

[Boss Man]

No idea. Cassie moved and started afresh in a new place, with a fresh life plan of sorts.

Other people I can't comment on, as I just don't know.

[ldematto]

I hope all is well with Cassie! She's a wonderful human being and she is sorely missed!
Swanso has disappeared too!

To all that have graced us with their presence - thank you, hope to see you again!

[fitoverforty]

Todays meals:

breakfast:
toasted bagel w/all nat. PB

lunch:
mixed greens salad w/chicken breast, almond slivers & 2 tbsp. homemade FF greek yogurt dressing - delish!

luv, luv this dressing - Cassie's recipe

dinner:
grilled sausage & shrimp w/cous cous

felt good to eat good.

no workout today - family day.

[ldematto]

Can you publish that recipe again? I don't think I ever saw it or I didn't write it down - it sounds good!

Glad you enjoyed your day off!

[fitoverforty]

Here ya go Lu:
1 cup Extra Virgin Olive Oil
1 cup grated parm. cheese
2 tbsps. White Wine vinegar
1/2 cup low fat or FF Greek or Plain Yogurt
1 teaspoon Dried Herbs like Basil, Oregano, Thyme or a blend ( I also use Cilantro herbs and Mrs. Dash table blend)
1 tbsp. Dijon Mustard
Salt and fresh ground pepper to taste.
Mix it all together and refrigerate. I always half the recipe and it lasts me for several days. It doesn't take much (about 2 tbsps.tossed in your salad) so it lasts awhile.

Todays meals:
Breakfast:PB w/celery sticks & half an apple
EAS Carb control protein shake

Lunch: rotisserie chicken breast - tossed salad greens/mushrooms/sliced almonds w/ yogurt dressing
1 bagel plain (I was carb starved!) I had intended to have this at breakfast - but forgot.

Dinner: lemon pepper fish fillet w/steamed broccoli

Todays workout:
HIIT treadmill
6 interval sets of 1 min. fast / 2 min. slow
15 min. steady state
2x12 rev. crunch
2x12 leg lifts
2x25 bicycle crunch
2x1 min. plank

[fitoverforty]

Edit to workout:

HIIT treadmill: 50 minutes
4 min. warmup
Interval sets 1 min. 4.0 mph / 1 min. 8.0 mph - 26 minutes
5 min. slow
15 minutes steady state 6.0 mph
4.6 miles (I only list this because I keep up with weekly mileage)

25 bicycle crunches
25 reg. crunches

exhausted. but in a good way.

[Bonnie]

Not sure what your max vo2 is, longer anareobic intervals of 1 min/2min should be 90 % / near maximal & still uses the glycolytic system for fuel, however if I'm not mistaken, they should not exceed 20 mins total as they stimulate the central nervous system.If you want to do areobic intervals they are a ratio of 1:1.

Max Vo2 formula / Karvonen formula

Workload intensity ( MHR - RHR ) + RHR

lower limit .50 {( 220 - age ) - RHR } + RHR =
Upper limit .85 { ( 220 - age ) - RHR } + RHR =

Take your resting heart rate first thing in the a.m. preferably before coffee.To find 90 % use .90.

[fitoverforty]

Allison, do you mean 2 minutes fast and 1 minute slow?
Many moons ago, Swanso gave us the HIIT advice of 2 min. slow / 1 minute fast which is what I have always done however - i don't like to go slow for 2 whole minutes - I recover alot faster, so i thought I would try the 1 min/1min & see how that works. It wasn't always exactly 1 min. on either end, but close enough. I have no idea what max v02 is - I just kind of went by how I felt - I was definitely breathing & working hard throughout the interval parts. Didn't intend to go for 26 minutes - but, as what usually happens with me on the treadmill - I end up seeing mileage is 2.85 or something so I was basically trying to get to 3 miles before I quit.

they should not exceed 20 mins total as they stimulate the central nervous system.If you want to do areobic intervals they are a ratio of 1:1.

can you define both of those sentences a bit? That went clear over head.

[Bonnie]

Yeah the they should last only 20 minutes is in regard to your 26 minutes of intervals.The 1:1 ratio is standard aerobic intervals utilizing the aerobic/glycolytic system.

There are no examples of 2:1 in book nor was I taught those, but as I'm just starting out I'm sure there is a lot I don't yet know

Yeah les without a HR monitor on, it is really impossible to find out what it is & has anyone noticed the retarded comment on the treadmill when you are running & grasp those sensors...It says..." holding onto the sensors while running is NOT advised " uhh.

[fitoverforty]

hopefully those extra 6 minutes helped burn off that bagel I had at lunch...

[Bonnie]

Les would you know why latest instructor would have the audacity to tell me that karvonen formula is exactly the same as Vo2 max.When the book clearly says Vo2 max is about max cardiac output & oxygen extraction max, how the devil can you tell maximum oxygen extraction at a cellular level from a resting & max hr ? Yes I DID sleep through science class in school & biology, I admit it.

[Bonnie]

Heh, yeah I just emailed the owner of the school, who said also she may have said there is a relationship between the two & which she didn't, because I recall asking her " So Vo2 max is the karvonen formula ? " to which she said yes.The karvonen yes is the target training zone, with resting heart rate & age taken into consideration.I used to be reluctant to ask questions, but if something doesn't make sense these days...I mean I am dealing with peoples lives here Need to know.

[Bonnie]

Hmm so the reply was, that the 100 % MHR ( 220 - age ), could be indicative of the !00 % MVo2 , however 220- age is about as accurate as a dart toss at a rhino's butt, so they add in the persons individual RHR to the equation.Though clearly one would need enter a lab to find out exactly how much oxygen extraction takes place at the cellular level, like allison had done Sorry for hijacking your thread lynn

[ldematto]

Thanks Lynne for the recipe - I'm in Florida visiting brother, went for THREE bike rides today! He's wearing me out! But it is beautiful here - love the warm weather

We went to the shooting range this morning where I did some target shooting Luger Mark iii - loved it! I was pretty accurate for a first time shooter! Tomorrow we'll go again and then to the beach. He might make me go bike riding again!

Have a great day!

P.S. I have no idea what you are talking about MVo2??

[fitoverforty]

however 220- age is about as accurate as a dart toss at a rhino's butt

ahahaha!

Sorry for hijacking your thread lynn

no problem, glad I could be the platform for any and all topics relating to improving our health.
Fascinating stuff, eh?

Thanks Lynne for the recipe

your welcome Lu. Glad you are having a good visit with your brother.

Yesterdays workout:
1 mile run (with son)
1 mile walk back to the car.
kiddo was having some cramping and pain in his shoulder and neck, seemed to get worse the more we ran, so I just decided to call it off and get back to the car, so we could get home. He has been having issues with his back and neck - call it "backpack - i - tis". He doesn't have a locker this year, so he has to carry everything in his backpack - it gets heavy. The doctor gave him some stretching techniques for his neck (basically looking down, then over to each side and looking down). I think we will be working on building up the strength in his back muscles with more pushups, chin ups, etc. He already does them, just not consistently.

New guilty pleasure: plain bagel w/maple almond butter - OMG!! I promise to do extra planks, crunches, pushups, whatever it takes to leave this in for breakfast.

Hope everyone has a lovely day.