Lu's Workout Journal

[ldematto]

Amazon is best friend! Just one click and they send me stuff!

Cardio - today, tried the 3 intervals, then 5 monties slow then 20 minutes steady. Just realized Lynne said interval at 1 FULL MINUTE! Not at 7 mph for me...but I did best.

3 minutes warm up at 3.5 mph
3 intervals at 7 mph 30 secs
Slow intervals were at the 3.5 mph for 1.5 minutes
Slow at 2 mph
20 minutes at 3.7 mph

Was beat! I'll either try to increase the interval time, or maybe do a 4th interval? legs were burning in the end so it must've done something.

[fitoverforty]

You did it just right Lu! 1.5 min slow/ 30 secs. fast is fine. Gradually increase the speeds of the intervals as you improve. You don't have to do the 1 minute fast if doing the 30 secs. is better for you. When I do the 2 min. slow / 1 min. fast I only do 3 intervals, but when i do the 1.5 min. slow / 30 secs. fast I do 4 intervals...but that's just me

Good job Girl!

[ldematto]

I forgot to post HR - it was 155 during the fast intervals and 125 during steady for 20 minutes. Does that look about right where it should be?

[Boss Man]

Might be a bit high the first number. If your MHR 220-57 is 163, you're working at 95%. I'd suggest trying to get it a bit lower. You're working an a very advanced bodybuilders type zone.

The lower rate 125, is about 78% which looks okay, but I'd aim for around 85% if possible on the higher ones, which is about 140 BPM.

Don't forget you're not someone who's been doing this for say 30+ years, and the VO2 max,(amount of Oxygen a person uses in a minute per KG of bodyweight), reduces by 1% a year, after the age of 25, so yours may have gone up to some extent, but without a lot of residual VO2 max improvement from many years of aerobic training, you might be over stressing the body and certainly the heart too much, having a 95% THR.

You would still be doing good interval stuff, if your THR was fluctuating at around 15 BPM difference, for the duration, so it wouldn't be a subtle change, that made little difference.

Think of it as less is sometimes more.

[ldematto]

Thank you Boss Man...I'm not sure what adjustments to make tho - should I reduce the fast interval to 6.5 vs 7, 7 being new high ? I'm already at only 30 secs....I do these with level 3 incline, maybe reduce the incline?

[swanso5]

1 - for interval progression, for 1 week do 3 intervlas and increase 1 each week, not session then once at 6 intervals per session, increase the interval speed and/or resistance and start back at 3 and work back up to 6

2 - don't worry about the heart rate thing...you're only going for 30secs at a time so of course going as fast as you can will get you to 90% + prettye ailsy, it;s no biggie...also don;t worry about the easy interval time either, you're heart rate is coming down from the hard interval, if it doesn't make it all the way down then again no biggie...it's better to work fatigued for fat loss

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[ldematto]

Good deal - that's what I will do - thanks Swanso! I have 3 Cardio days, should one be just steady or should I do them all this way?

[swanso5]

you can do them all that way

[ldematto]

Today's Workout

Warmed Up (WU) 5 minutes on the elliptical, 5.7 mph level 5 - Normally use the Treadmill or do Jumping Jacks, but hubby was on an elliptical(his fave), thought it would be nice so joined him for a few.

Leg Raises - 3 x 12
Supine Bridges - 3 x 10
Glute Kickback 3 x 10 x 2
4 Side Planks 2 . side holding for 15 secs.
Balanced on Boso Ball - 10 squats (I really need to work on balance and core.)

RDL - 135 lbs 3 x 5 (Swans - lower back hurts so I've lowered the weight temporarily)
Seated Rows - 75 lbs 3 x 8 paired with Push Ups - Smith bar at 45 degrees 3 x 10
Lat Pulldown - 75 lbs 3 x 8 paired with Squat/Shoulder Presses 3 x 10 15 lb DB's

Sumo Squats with 15 lb DB's - 2 x 10
Forward/Reverse Lunges - 1 x 10 x 2

Major stretching and done. It's a great feeling to be able to reach toes, actually touch the floor without bending knees! Whatver I'm doing flexibility has definitely improved!

I can't see much in the way of scale weight but stomach seems to be shrinking, and I think what has contributed to it is I'm working harder on the BW exercises since helping Jean - at some point Cardio and weight training took precedence - I need to remember that these (BW exercises) are just as important!

I've got Yoga tonight - I really don't look forward to it, too much for one day, but I'll go and do the best I can. I really can't keep up with this advanced class.

[fitoverforty]

Great workout Lu! I'm tired just reading it!

I've got Yoga tonight - I really don't look forward to it, too much for one day, but I'll go and do the best I can. I really can't keep up with this advanced class.

can you switch to a less advanced class? It is not worth over working yourself, or stressing your lower back any further
I think all those planks you are doing is helping with your shrinking stomach! Congrats and keep it up girl!!

[ldematto]

Ended up skipping Yoga tonight - went shopping again for Fitness Equipment. What an education I've gotten over the past week or so!! I've done some research and found that the Landice Treadmill L7 Cardio was rated #1 by Consumer Reports, and it's a LOT less expensive than the one I was looking at. Also, looked at Vision Fitness S7200HRT Elliptical (What a GREAT machine!) and their spinning Bike - Life Fitness G7Home Gym and Body Solid Series 7 Smith Machine Package eliminating the Lat and Pec Attachment - Wow!! This whole package (adding the bike) so far without discount is far less than the Cybex stuff I was looking at! I'm waiting for the final pricing (bulk discount to be applied) I realize that most of this equipment isn't needed to train others but hubby and I will be VERY fit for a long time to come! I don't have a problem getting to the gym, but hubby does...so this will be perfect! Once certified as a Personal Trainer maybe I'll make some $$$....we'll see! Very exciting!

I'm still hurting a little in lower back - thinking I may try to exchange the Yoga class for a lower level class, you are right Lynne - no sense in over working myself. I'm just not flexible enough for an advanced Yoga class - yikes! BUT I am trying to do some of the things I've learned there, stretching has improved for sure

[ldematto]

Good Day!

Workout - Cardio today

WU 3 minutes 3.4, 3 intervals at 7, 5 minutes at 2, then 20 minutes at 3.7 - I was beat!

Then did some BW/Abs stuff

Leg Raises 3 x 12
Supine Bridges 3 x 10 - holding all for 5 secs
Glute Kickbacks (variation I spoke about before but it has slipped mind what it's called and I can't scroll back that far! )3 x 10 x 2

2 Prone Planks at 45 secs!
4 Side Planks - 15 secs, 2 on each side

Bosu Ball - squat variations, did about 20 - held own


Did I tell you that I visited brother months ago and got on his WII FIT, went through the fitness testing and the results were that I was physically exactly age at the time 57. Last week I visited and tried again and I was 53!!! All about balance, mine has definitely improved!

[fitoverforty]

That's awesome Lu! Heck, by the end of the year you'll be 25 again!!! And don't think I haven't noticed you are cranking out those planks girl! Good job

[ldematto]

Cute Lie!
Lynne - gut(abs of course) hurt today - planks are powerful! Nah - don't even want to be 25 again - I was lucky to live through those years the first time! :)

Today I procrastinated and then finally was about to leave for the gym and the electricity went out from storm wind damage of some sort. Couldn't get car out of the garage, now I know there probably was a manula way to do so but I wasn't fooling around with it! Anyway, we finally got our electricity back (after 6 or 7 hours!)and I left for the gym about 8:30 PM. Here's what I did.....

WU - 50 Jumping Jacks

Leg Raises - 2 x 15
Supine Bridges with 10 lb plate - 2 x 10
Glute Kickback Variation - 2 x 10 x 2

Squat Machine Squats - 135 lbs 3 x 5 I must be doing something wrong, lower back is definitely weak, making these no fun anymore I'd better read the 62 pages of "How to do Squats" in the new book I have. I'm thinking I'm doing them right - just that I must've hurt myself somehow, doing something
Single Arm Rows 35 lbs. 3 x 10 x 2
Sumo Squats 2 x 10
Sumo Squat Sholder Press 1 x 10 15 lb DB's
Shoulder Press solo - 2 x 10 15 lb DB's
Seated Row 70 lbs 3 x 8

Various Cable Rows - Face pulls are the only ones I know the names of - I really haven't used the cables much. Anyway did 40 various reps using 12.5 lbs .

20 Walking lunges and out the door!

Goodnight!

[fitoverforty]

we finally got our electricity back (after 6 or 7 hours!)and I left for the gym about 8:30 PM.

Way to press on Lu! Not many people after having their workout time pushed back 7 hours would have still gone on with it. Proud of ya I am!

How do you do the supine bridge with a 10lb plate? and the sumo squat/shoulder press? Do you lift the BB up like a deadlift then from there lift up over your head?
I'm still learning about all the variations