peapod's gym log

[peapod]

each superset is 10 reps x 2 sets with 5 lb weight when required (not sure if its ok to do a superset with diff body parts or what?)

1.
- Squat (http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html) :

- Curl (http://www.exrx.net/WeightExercises/Biceps/DBCurl.html) :

2.

Seated Shoulder Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html) (dumbbells):

that one behind the head with a dumbell..

3.
- Back Extension: 15 reps (toes stay anchored, arch back to lift chest off floor, keep legs zipped together and abs pulled inward)

- Lying Leg Raises (http://www.exrx.net/WeightExercises/HipFlexors/WtLegRaise.html) : 15 reps … use bodyweight only

4.
Chest Press (http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html) (dumbbells):

Row (http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html) :


rep speed should be 2 seconds up, 2 seconds down.

Always emphasize proper form over heavier weight, but increase weight or reps, or both when possible.

Get at least 7 hours of sleep each night. Sleep allows your muscles to rebuild and recover from your workouts.

[peapod]

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[peapod]

I do plies and standing calf raises on my outside steps.. I dont know if these fall into stretching or not, but thats where i put them :)

[peapod]

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[doreen T]

hi peapod,

Thanks for stopping by my Gym Log and your words of encouragement :rose: I've had my share of starts and stops, due to health reasons or sometimes just plain old slothfullness ... but I never ever allow myself to give up ;)


Here's a terrific website, ExRx.net (http://www.exrx.net/Lists/Directory.html). It's an exhaustive directory of exercises grouped by body part and the major muscles in that part. For each body part/muscle group, they provide a variety of exercises using a variety of tools, including machines and dumbells. The great thing is that each exercise includes a small animated clip that shows proper form :thup: I think you'll find it very helpful :cool:


Doreen

[peapod]

I LOVE that site! thanks for posting it :) I have had to go there since I know next to nothing about exercise ;) It's been an incredible help :)

thanks for stopping by!

[peapod]

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[peapod]

will have to review the notes above for weights.

began walking c. 2 miles. Did this last thurs, fri, sat, sun (i think.. Im sure it was 4 days in a row). On the last day, I did spurts of jogging during the last mi. Then it rained and rained and RAINED. I need to remember to use that expensive treadmill sittting in my house on those days I cant get outside :rolleyes: Then I got the flu!

Today is friday and DH and I walked around the lake (2.5 miles) with our jack russell. We ate at the lake, came home and an hour later we went mountain biking for about 1/2 mi. I also did some very light stretching (kneeling camel, leg lowering) and weight lifting (bicep curls, standing calf raise, triceps extension) later at night.

DH bought me NIKE SHOX TURBO running sneakers online. These are the best running shoes for women who are 20+ overweight as they absorb impact really well (and are very cute!). I probably would have bought the ADIDAS SUPERNOVA CUSHION because they are rated by SHAPE as the 'best all around', only they didnt have my size (11). DH will be buying me a pair of Merrell's Sprint Striker Goal's ($80 at merrell.com) for our 6 mi. hikes this summer providing they have my size.

anyone interested can get a free promax low carb bar by going to www.promaxbar.com ~ they are pretty tasty!

GOALS FOR THIS WEEK::

I will schedule a fitness routine and stick to it.

I will aim for 200 minutes of CARDIO this week.

I will learn the other 3 stretch exercises from SHAPE magazine April 2004, pg 189 (the five tibetan rites) and encorporate these into my routine.

[peapod]

WEEKLY TOTALS : w/e 4/23/04

friday: 2.5 mi walk, bike ride
TOTAL 60 minutes
saturday: 4 mi. biking
TOTAL 40 minutes
sunday: 2 mile walk
TOTAL 45 minutes
monday: off
tuesday: off
wednesday: 2.5 mi walk
TOTAL 45 minutes
thursday: 2.5 mi walk
TOTAL 45 minutes

TOTAL : 235 minutes cardio

friday: very light stretching (kneeling camel, leg lowering)
wednesday: light stretching (5 Ts)

TOTAL 2 day stretching

friday: weight lifting (bicep curls, squat, seated shoulder press)

wednesday: weight lifting (Chest Press (dumbbells), Squat, Row, Seated Shoulder Press, Curl)

TOTAL 2 day weights

GOALS MET :

scheduled fitness routine ~ stuck to everything planned (off mon and tues.. cardio 5x switching out biking and walking at least 2 mi... weights at least 2x)

encorporated tibetan stretches into fitness routine

235 minutes of cardio

[peapod]

schedule for w/e 4/30/04

friday ~ off (day off switched ~ was sick)

saturday ~ 3 mi around track; 4 mi bike ride ~ TOTAL 100 minutes Cardio
saturday ~ plie (x10), calf stretch/raise (x10) ~ TOTAL 1 day stretching

sunday ~ weights (all supersets done 2x each with 60 sec rest between) ~ TOTAL 1 day weights 25 min+

monday ~ 1 mile on treadmill ~ TOTAL 120 minutes Cardio
monday ~ the 5 minute stretch workout ~ TOTAL 2 day stretching

tuesday ~ 4 mi walk ~ TOTAL 200 minutes Cardio
tuesday ~ weights ~

wednesday ~ light cardio and stretch
wednesday ~ weights (first 4 supersets done 2x each with 60 sec rest between) ~ TOTAL 2 day weights 25 min+

thursday ~ cardio and weights

GOALS FOR THIS WEEK:

I will schedule a fitness routine and stick to it.

I will aim for 200 minutes of CARDIO this week. *good job!

I will schedule my weights and stetching better (and stick to it).

weights need to be for 25 minutes 3x a week; 8-12 reps, 2-3 sets.

[pammiejoe6]

hi i wanted to thank you for the link to mybodycomp.com :)

hiya!!! youre very welcome!! hehehe


i see you are doing really great with your exercising!! whohooooo!! why dont you cmon and join my exercise challenge? its the countdown to summer exercise challenge!!! i know you would love it!! we're making great friends in there!!!!


hope to see ya soon!

[peapod]

I may just do that pammiejoe :)

[pammiejoe6]

cool!! ill see ya there!!


hope youre having a great weekend!!

[peapod]

I am.. we just got back from a walk.. its super gorgeous outside! were going to go for a bike ride in just a few minutes here.. its just so beautiful outside! :)

I hope youre having a great weekend too!

[peapod]

bought muscle and fitness HERS today and learned how to do a back extension

all of my stretches are tacked to my wall.. I do the 5 tibetan rites and 5 other ones i got from fitness magazine (5 minute workout for flexiblity).. also when i get done with my bike ride or walk I do plies and standing calf raises outside..

I recently learned you should do stretching AFTER you have done other things.. even if its just warming up for 5 minutes.. otherwise you can injure yourself.. i used to think those WERE your warm up :rolleyes:

when we went to the track yesterday we saw a girl i know.. she talks alot.. so.. even though its mean.. we tried to stay on the other side of the track away from her. my husband kept saying comon she is catching up.. if she catches up we will never get done! I waved to her and smiled :)

[peapod]

i havent been feeling good.. also im feeling kind of bummed lately (see my journal).. i think its hormones (im up 2 pounds today).. I cant seem to find an answer on the boards to when exactly i should expect to start losing again.. I also dont know if I should reduce my calories or not. I want to lose weight but I want to spare my muscle..

I didnt stick to my original workout routine but still was able to meet most of my goals this week so far..

[peapod]

ive been physically tired.. of course some of that may be emotional also, but my work schedule was a bit mixed up this week.. I did get a bit of exercise walking across the parking lot all day today ;)

anyhow i missed some of my goals, but I think its better when you are physically fatigued to rest than to push yourself too hard especially when youre first starting out.. most magazines say that new exerciers get all zealous and then bonk out.. so a few rest days is OK for me so that I dont stop altogether..

im not expert though..

[peapod]

schedule for week ending 5-7-04

friday ~ weights
saturday ~ cardio and stretch
sunday ~ cardio and weights
monday ~ off
*tuesday ~ longer cardio and weights
*wednesday ~ longer cardio and stretch
thursday ~ ?


GOALS FOR THIS WEEK:

I will schedule a fitness routine (expecting tom this week so i may take it easy or switch it up)

I will aim for 200 minutes of CARDIO this week.

weights need to be for 25 minutes 3x a week; 8-12 reps, 2-3 sets

[peapod]

I just couldnt seem to stick to schedule this week.. I didnt do ANYTHING until tuesday.. then we walked 2.5 miles (60 min).. although i worked hard at my job on monday (alot of moving around)

[peapod]

Restart!!!!

[peapod]

note::

I have begun a walking regimen. my plan is to get it up to jogging and then running (if my ankles will hold out)

week of 8/12/05 walked 2.5 miles 6 out of 7 days (went from 1:15 to :50)

week of 8/19/05 walked 3.5 miles 5 out of 7 (1:15)

week of 8/26/05 have not started yet

my cycle got messed up where I lost 12 pounds in 13 days.. so I eased up on carb restrictions this week (although have not been over 10 carbs except one day). I have been feeling soreness and fatigue and so I did no walking since 8/23/05. with the slight increase in carbs it seems to have regulated itself a bit.. I hope. I am feeling less fatigued however still have some stiffness and sore spots in my muscles.

will start 3.5 again on sunday (weather permitting) and hopefully by the end of the week I will incorporate jogging in small intervals throughout my walk. I also plan on purchasing a jumping rope this week.

Been having some hip problems it is either age :lol:, genetics (family history of hip trouble) or not walking properly. I have been trying to think of my hips as an extension of my leg rather than a separate entity, this seems to help. it doesnt seem to be joint pain, however, it seems to be on the outside of my hips..

Also got my new trainers this week.. they are so pretty that I just have to get out and use them ;)

very proud of myself.. last year I would be so out of breath going up the hill from my house that I could cry. this year im doing 3.5 miles over hills etc and doing just great.. no shortness of breath (although an increase in heart rate at times) and no 'dragging'. also feeling pretty fit :)

[peapod]

article (read me!) : aerobic exercise and fat/muscle burn

I pulled this from Tom Venuto's http://www.fitren.com/ site.

A common concern about doing cardio in the fasted state, especially if it’s done with high intensity, is the possibility of losing muscle. After an overnight fast, glycogen, blood glucose and insulin are all low. As we’ve already concluded, this is an optimum environment for burning fat. Unfortunately, it may also be an optimum environment for burning muscle because carbohydrate fuel sources are low and levels of the catabolic stress hormone cortisol are high. It sounds like morning cardio might be a double-edged sword, but there are ways to avert muscle loss.

All aerobic exercise will have some effect on building muscle, but as long as you don’t overdo it, you shouldn’t worry about losing muscle. It's a fact that muscle proteins are broken down and used for energy during aerobic exercise. But you are constantly breaking down and re-building muscle tissue anyway. This process is called "protein turnover" and it’s a daily fact of life. Your goal is to tip the scales slightly in favor of increasing the anabolic side and reducing the catabolic side just enough so you stay anabolic and you gain or at least maintain muscle.

How do you build up more muscle than you break down? First, avoid excessive cardio. Aceto suggests limiting your cardio on an empty stomach to 30 minutes, and then it would be "highly unlikely that amino acids will be burned as fuel." He also mentions that "a strong cup of coffee should facilitate a shifting to burn more fat and less glycogen. If you can spare glycogen, you’ll ultimately spare protein too."

Second, give your body the proper nutritional support. Losing muscle probably has more to do with inadequate nutrition than with excessive aerobics. Provide yourself with the proper nutritional support for the rest of the day, including adequate meal frequency, protein, carbohydrates and total calories, and it’s not as likely that there will be a net loss of muscle tissue over each 24-hour period.

Third, keep training with heavy weights, even during a fat loss phase. Using light weights and higher reps thinking that it will help you get more "cut" is a mistake: What put the muscle on in the first place is likely to help you keep it there.


I also don't agree that you can't build muscle or do serious exercising on LC, people do it all the time. I think as long as you get enough calories to supply you with energy, and get protien in you will be fine. I did not mean to imply that breaking down muscle protien for energy was a bad thing, it is a natural process. You even do that why you are sleeping, your body is constantly rebuilding muscles.

google newsgroups (http://groups.google.com/groups?hl=en&lr=&ie=ISO-8859-1&c2coff=1&q=running+and+low+carb&btnG=Search&meta=)

newsgroup where Lyle responds (lsome anguage) (http://groups.google.com/group/misc.fitness.weights/browse_frm/thread/bf1588288b63a2dc/f18f6c5643c9e3a8?hl=en&lr=&ie=UTF-8&c2coff=1&rnum=1&prev=/groups%3Fq%3Dcardio%2Bintensity%2Bgroup:misc.fitness.weights%26hl%3Den%26lr%3D%26ie%3DUTF-8%26group%3Dmisc.fitness.weights%26c2coff%3D1%26selm%3D389481F7.82D25E6%2540onr.com%26rnum%3D1#f18f6c5643c9e3a8)