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  #31   ^
Old Mon, Nov-24-08, 19:06
knightfree's Avatar
knightfree knightfree is offline
Senior Member
Posts: 1,175
 
Plan: will follow LC
Stats: 305/305/155 Female 5' 5"
BF:unhealthy
Progress: 0%
Location: East Coast USA
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Got out at lunch today and got a quick walk in - both for the walk and for the Vitamin D/sunshine.

Also did my yoga class tonight!
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  #32   ^
Old Tue, Nov-25-08, 06:34
Demokat's Avatar
Demokat Demokat is offline
Senior Member
Posts: 1,301
 
Plan: Paleo/Organic Fat Flush
Stats: 193/176/145 Female 5'4.5"
BF:42/31/24
Progress: 35%
Location: Boston
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Good for you-keep up the good work. Have a good, low-carb Turkey Day!
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  #33   ^
Old Tue, Nov-25-08, 11:23
Demokat's Avatar
Demokat Demokat is offline
Senior Member
Posts: 1,301
 
Plan: Paleo/Organic Fat Flush
Stats: 193/176/145 Female 5'4.5"
BF:42/31/24
Progress: 35%
Location: Boston
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Quote:
Originally Posted by knightfree
Hi Demokat,

Thanks for the visit, I really appreciate the support!

It looks like you really get in a great workout! But, what's HIIT cardio?

Someday I'd like to have a trainer to help me workout, in fact I was thinking that might be an idea for Christmas...

Happy Thanksgiving to you, too!


HIIT Cardio is 'high intensity interval training'. It burns fat faster and in less time than steady-state cardio. It's a way to get the quickest bang for your buck. Here are a few links:

http://www.intervaltraining.net/hiit.html

http://www.bodybuilding.com/fun/bbinfo.php?page=HIIT

http://musclemedia.com/training/hiit.asp

I do HIIT after my lifting routine. I generally do sprints on the treadmill or bike until I'm out of breath followed by a normal pace.
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  #34   ^
Old Thu, Nov-27-08, 13:13
knightfree's Avatar
knightfree knightfree is offline
Senior Member
Posts: 1,175
 
Plan: will follow LC
Stats: 305/305/155 Female 5' 5"
BF:unhealthy
Progress: 0%
Location: East Coast USA
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I'm hormonally sad today, but did go and take a walk for around 1/2 hr!
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  #35   ^
Old Sat, Dec-20-08, 07:16
knightfree's Avatar
knightfree knightfree is offline
Senior Member
Posts: 1,175
 
Plan: will follow LC
Stats: 305/305/155 Female 5' 5"
BF:unhealthy
Progress: 0%
Location: East Coast USA
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Can't believe almost a month has gone by - phew
Well, I've taken little walks here and there.
Stopped the one yoga class I was taking, but think I'll sign up for one closer to home that might work out better for me.
Did take a nice walk yesterday right before the storm arrived.
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  #36   ^
Old Sat, Dec-20-08, 08:39
Demokat's Avatar
Demokat Demokat is offline
Senior Member
Posts: 1,301
 
Plan: Paleo/Organic Fat Flush
Stats: 193/176/145 Female 5'4.5"
BF:42/31/24
Progress: 35%
Location: Boston
Default

Hi,

We got a snow storm too, but not as much as they expected-maybe 7" instead of the 12"+ they were scaring everyone with. It's hard to walk outside when some people don't shovel their walks. I'm going to try to go to the gym this morning, though I'm having a hard time motivating.

Motivation is hard, isn't it? I think it's smart to try to find a class closer to home, because it's easy to talk yourself out of exercise if it isn't convenient. Have you found something you like? I like lifting weights, and hate cardio so I do intervals. I don't really like yoga anymore, as I never felt that endorphin high.
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  #37   ^
Old Sun, Mar-15-09, 19:35
knightfree's Avatar
knightfree knightfree is offline
Senior Member
Posts: 1,175
 
Plan: will follow LC
Stats: 305/305/155 Female 5' 5"
BF:unhealthy
Progress: 0%
Location: East Coast USA
Default

I've taken a few walks over the last few weeks at local parks. Nothing too strenuous. Today I pushed myself a little bit up a big hill, then later went to the gym, did 15 minutes on redundant bike, then went lightly swimming for a while.
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  #38   ^
Old Thu, Jul-16-09, 15:37
knightfree's Avatar
knightfree knightfree is offline
Senior Member
Posts: 1,175
 
Plan: will follow LC
Stats: 305/305/155 Female 5' 5"
BF:unhealthy
Progress: 0%
Location: East Coast USA
Default

I started at the hospital gym a few weeks ago, with an exercise physiologist. I've done 5 workouts with them so far. Nothing too strenuous, but they're slowly building me up - a little more time on the aerobic machines and a little heavier weights.

I go again tomorrow.
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  #39   ^
Old Sun, Jul-19-09, 08:05
knightfree's Avatar
knightfree knightfree is offline
Senior Member
Posts: 1,175
 
Plan: will follow LC
Stats: 305/305/155 Female 5' 5"
BF:unhealthy
Progress: 0%
Location: East Coast USA
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Good workout on Friday 7/17/09
warm up 12 min on treadmill
stretches
chest press, 50 lbs
leg press, 80 lbs
chest pull???, 40 lbs
arm pull??? with blue band
arm aerobic machine, 4 minutes
nu-step, 9 1/2 min.
steps, 10 on each side, 2 times
pushed a little, with more effort on the arm aerobic and nu-step
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  #40   ^
Old Sat, Aug-08-09, 19:39
knightfree's Avatar
knightfree knightfree is offline
Senior Member
Posts: 1,175
 
Plan: will follow LC
Stats: 305/305/155 Female 5' 5"
BF:unhealthy
Progress: 0%
Location: East Coast USA
Default

Been pretty good with the gym
Went Wed. and Fri. last week
Asked them if I could up it to 3 times a week, so next week I go Monday, Wednesday, and Friday
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  #41   ^
Old Thu, Aug-13-09, 06:39
knightfree's Avatar
knightfree knightfree is offline
Senior Member
Posts: 1,175
 
Plan: will follow LC
Stats: 305/305/155 Female 5' 5"
BF:unhealthy
Progress: 0%
Location: East Coast USA
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8/12/09
Yesterday's workout
13 min treadmill, 2.5-3.2 speed
4 min arm cycle
12 min nucycle
chest press, 50 lbs, 2 reps of 10
lat pull down, 40 lbs, 2 reps of 10
standing pull w/bands, 2 reps of 10
leg press, 90 lbs, 2 reps of 10
step ups, 10 each side, 2 reps of 10

new yesterday
hammer curls, 5 lbs, 2 reps of 10
tricep, 30 lbs, 2 reps of 10
back, 70 lbs, 2 reps of 10
4 min arm cycle
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  #42   ^
Old Sun, Sep-20-09, 06:47
knightfree's Avatar
knightfree knightfree is offline
Senior Member
Posts: 1,175
 
Plan: will follow LC
Stats: 305/305/155 Female 5' 5"
BF:unhealthy
Progress: 0%
Location: East Coast USA
Default

Still going to the gym - but was off for 3 weeks in late August - early September.

Friday 9/18 workout:
13 min. treadmill
stretch
4 min. arm cycle
2 sets of 10 leg press, 100 lbs
chest press, 50 lbs, 2 reps of 10
lat pull down, 40 lbs, 2 reps of 10
standing pull w/ orange bands, 2 reps of 10
step ups, 10 each side, 2 reps of 10
hammer curls, 5 lbs, 2 reps of 10
tricep, 25 lbs, 2 reps of 10
back, 80 lbs, 2 reps of 10
leg lift, 2 sets of 10, 10 lbs
4 min arm cycle
nucycle, 15 min
abdominal curl with feet on ball, 2 sets of 10

Sat 9/20:
Did mostly cardio:
treadmill: 18 min, no faster than 3 mph
stretch
4 min arm cycle
nucycle, 18 min.
arm cycle, repeat 4 min.
abdominal exercises:
-lie on back, put feet on ball from a distance, pull in, 2 sets of 10
-the bridge - lie on back, pull ball in close to legs, use ball to support weight, lift butt, 2 sets of 10
-same position as bridge, roll from left to right, 2 sets of 10
-no ball, get on all fours, back straight - lift one arm and opposing leg (i.e. right arm and left leg) slowly, and release. 2 sets of 10
-finished up with 5 min on nucycle.

I'm feeling good about my workout!
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  #43   ^
Old Wed, Dec-30-09, 20:41
knightfree's Avatar
knightfree knightfree is offline
Senior Member
Posts: 1,175
 
Plan: will follow LC
Stats: 305/305/155 Female 5' 5"
BF:unhealthy
Progress: 0%
Location: East Coast USA
Thumbs up

Here's what I'm totally psyched about-my workout is getting better I'm getting stronger, although I don't see the results it a lot, yet

I'm still going to the gym 2 time a week, and began the arthritis pool class 2 x a week, too.
Began that class in the beginning of December.

I did 3 sets of all my weights for the first time and plus added more cardio:

13 min treadmill
4 min upper body cycle
26 min nu-cycle
4 min upper body cycle
step ups, 3 sets of 10, both sides
lat pull down, 50 lbs, 3 sets
back press, 90 lbs, 3 sets
chest press, 50 lbs, 3 sets
knee extention, 30 lbs, 3 sets
leg press, 100 lbs, 3 sets
triceps, 30 lbs, 3 sets
hammer curls, 5?, 3 sets
one arm rows, 5 lbs, 3 sets
ab crunches on ball, 3 sets
2 other ab/ball exercises, 3 sets

** I've begun to add in some short interval bursts on UBC and nu-cycle
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  #44   ^
Old Sun, Feb-14-10, 15:12
knightfree's Avatar
knightfree knightfree is offline
Senior Member
Posts: 1,175
 
Plan: will follow LC
Stats: 305/305/155 Female 5' 5"
BF:unhealthy
Progress: 0%
Location: East Coast USA
Default

Still doing my workouts, and continuing to increase weights, doing longer/stronger intervals on aerobic machines.

3 sets of all weights:
13-15 min. treadmill
4 min. upper body cycle*, 2x
20-30 min nu cycle*
step ups, 10 each side, 4 sets
lat pull down, 57 lbs, 3 sets
back press, 100 lbs, 3 sets
chest press, 57 lbs, 3 sets
knee extention, 35 lbs, 3 sets
leg press, 100 lbs, 3 sets
triceps, 30 lbs, 3 sets
hammer curls, 8 lb, 3 sets
one arm rows, 8 lbs, 3 sets
ab crunches on ball, 3 sets
2 other ab/ball exercises, 3 sets
* Short interval bursts on UBC & nu-cycle
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