New updated workout, out with old in with new..

[fitoverforty]

...Bonnie went running?!

yes!!

Ran the same route, down to the park with the lake, around the 1.8 mile course, back UP the hill, yes I made it.Stopped & walked for 10 feet, then ran home.

You go girl!! I bet you were seriously turning some heads too!

[Bonnie]

No doubt, was only 7 degrees, raining ( started right after I left the house ) & I was wearing a sports bra & shorts..don't have any outdoor running outfits..everyone else had toques & parkas on. Though I was very pleased at the ease I can run now, had a great time

[feelin-great]

I bet that was quite a sight

[Bonnie]

Yeah they most likely thought I was koo koo for coco puffs..or just plain insane

[Bonnie]

Todays workout

weigh in 111.1 lost .5

chin ups
1 x 8/8/7
with
Wide stance squats
1 x 8 x 100...x 6 x 130...x 4 x 130

Dead lifts
1 x 8 x 110...x 6 x 130....x 4 x 140

Seated row
1 x 8 x 70...x 6 x 80...x 4 x 90

Incline BB press
1 x 8 x 60...1 x 6 x 65....x 4 x 70

Arnold press on FS of bosu
1 x 8 x 20...x 6 x 22.5...x 4 x 25

Hanging leg raises
3 x 10

Oblique twist with medicine ball
3 x 10 x 11/12 lb

Plank
1 x 90 sec
1 x 60 sec

Reverse ab curls
3 x 12

On squats, the weight dropped on the last set from last week.I use a folding chair & if ain't touching that chair, its not a complete squat.There is always time to increase weight, not so easy to correct form when you get in a habit of NOT doing full range of motion.

[Bonnie]

Todays workout

HIIT elliptical Resistance level 10
20 mins 1 min/2min...8-9 mph...3.6 mph
10 mins SS on treadmill @ 5.5 mph

I almost cheated & did 30/90 second splits..this interval stuff is a love/hate relationship..I LOVE the results & how I feel when done & HATE the longer sprints, but don't want to do the same cardio each time.Incidentally those incline BB presses have aggravated tear, need check ROM & adjust it perhaps.These longer sprints have a tendency to play havoc with it also, but is only temporary.I may get that shoulder fixed one day.More worried about how it will feel when I'm about 80, if I live that long ?..

[Bonnie]

Well yes those do look fun but they are basically all in " short " anaerobic fuel system & fiber use.The longer ones are considered still anaerobic but I would imagine at less intensity there would be a tapping of both systems & fibers, still primarily the anaerobic though.Think I have to reread that part again already ? ! Hope to use the information I learned soon, so I'll not keep forgetting it

[Bonnie]

Generally " aerobic " conditioning is a 1 to 1 ratio @ less than 85 % max effort.I can look it up, but what the ones you are doing now is promoting a anaerobic threshold raise, which is a great help in doing weights.When I did the test in school of " aerobic " capacity, heart rate was really high, do to the fact I don't train aerobically.

[Bonnie]

http://en.wikipedia.org/wiki/Aerobic_exercise" onclick="window.open(this.href);return false;

Its actually anything above 80 %, though I think last instructor said 85, she made her own rules, I noticed.

[Bonnie]

Yeah all those other activities would be aerobic, nothing wrong with training anaerobically, unless you want to run a marathon.

[Bonnie]

Todays workout

Squat jumps
3 x 12
with
Pull ups
1 x 6/5/5
with
Burpee's
3 x 12

Clean n press
3 x 10 @ 20 lb BB
with
Side box jumps
3 x 12

Push ups w platform ( same as last week )
3 x 10
with
Drop lunges w alternating front raise
3 x 12 w 8 lb

Supine dynamic bridge on bench
3 x 12 w 5 second hold

Russian twists on swiss ball
3 x 12 x 20 lb

Hanging knee raise
3 x 10

Last week I wasn't landing with one foot forward & one back on the cleans, so I added that today, though then I found myself skipping the middle part a couple times..push ups increased, wish there was more equipment to utilize for this at the gym.Not sure they would appreciate me jumping up the stairs either indoors...though when it warms up outside.Wore the wrong shoes so no extra run today, actually felt worn out with just the workout anyway, hope you all had a good day

[Bonnie]

So while I was having transfusion yesterday, I was enlightened as to what I have, which is primary immune deficiency which is congenital.Doctor told me this when he diagnosed me, however I really didn't pay much attention to it.There was a woman there who seemed like a walking text book.So question to perhaps Les or Boss, are there any foods that would help the IgA & IgG cells do their job ? Those are the two that are low, would have to find the doctors report to find out exact numbers.He said level of deficiency is minimal.Thanks

[Boss Man]

Well I can't really say, but if the Cells are clearly immune type cells, then logically increasing Zinc intake would be good.

Zinc is abundent in most foods, though most abundent in Oysters, though I'm not saying you should eat Oysters, but good old Chicken is a great source of Zinc, as are many thoer things as stated.

You could also increase things like Nuts, Mushrooms, Whole-grains, Legumes and Veggie types too, as they contain Copper. Copper helps with the way Iron is utilised and stored for one thing and becasue Iron is the main comopnent in Erythrocytes, (Red Blood Cells), doing this could promote more Oxygenation of cells and tissues, by helping to boost the potential for Iron to be used. Vitamin C and Capsicum also boost Iron, but Caffiene blocks it.

So things like Tomatos, Potato, Broccoli and Citrus would work for C and Pink Guava has the highest amount of C, (165mg's), with Broccoli around 130-140mg's. Also Pink Guava has Lycopene also found in Tomatos as another thing, which can help prevent free radical activity and in part converts to Vitamin A, as do all Carotenoids.

Too much Copper, Calcium and Magnesium can interfere with Iron, but you should be fine I'd think on that score.

The body may therefore respond better, in terms of increased immune responses, with increased Oxygenation potential, via increased Iron uptake and associated Erythrocyte formation.

Plus things like Nuts, Legumes and Whole-grains are good, which being Copper sources, gives you a double whammy on Sn and Cu.

Selenium breaks down into Selenoproteins, which can be used to help with cellular health and possibly development.

Some of these things might be of consideration .

[Bonnie]

Thanks so much boss, think I already consume most of those things.Broccoli is second to citrus, maybe some of those chewable tablets should be broccoli flavoured The lentils, beans & legumes I will be looking into due to the fact the protein cost of meat is ridiculous.Basically I work to eat..I have been reading on how the immune system eliminates bacteria & virus's ..so cool, to think the body is doing that & so many other things ALL at once !! Truly a unbelievable machine our bodies are.The more I learn the more fascinated I am.I had a girlfriend completely walk by me on the street today, she said she didn't recognize me ?..Tomorrow is back to weights, step up day, not sure why I hate those so much, they are good.

[Boss Man]

Legumes can also be a good source of Antioxidents. Catechins in beans, Genestein in Soy, Quercetin in Peas etc.