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AQUAGIRL08's Recent Blog Entries

Incorporating Exercise Changes

Friday, July 27, 2012

Incorporating exercise changes for moderation and rest is proving more difficult than I had anticipated. I modified my arm position when we did interval training this morning, just as my doctor advised me to do. I noticed a big difference in how tight my shoulders and neck were almost immediately. Instead of jogging and punching my fists into the air, I decided to rapidly tread water. It was aerobic without impact and didn't put stress on my shoulders/neck area.

Unfortunately I felt so good that I stayed in the water longer than I had planned. :( I got caught up in talking while I was treading/jogging in the water and didn't pay attention to the time. Instead of doing 120 minutes I did 150 minutes in the water. Tomorrow I will try my modifications again and will do a better job of curbing my exercise enthusiasm.

My plan for tomorrow is:
1.) I will keep my workout to 90-120 minutes and no more
2.) I will drink water while working out
3.) I will avoid doing arm exercises while in the front plank position (stresses the neck/shoulders)
4.) I will continue to do my abdominal exercises with a noodle or opt to do them vertically
5.) I will opt to keep my arms lower if we do exercises involving arms above the head
6.) I will do additional stretches after class as needed if my muscles are tight - I won't just get out of the water and head to the showers
7.) I will go home and rest after working out
8.) I will be proud of myself for every goal in the above list that I meet

  
  Member Comments About This Blog Post:

AQUAGIRL08 7/28/2012 3:22PM

    I achieved almost all of my goals this morning! In order that I may achieve all of them, I am now heading to my bed to rest! I'm very proud of myself!

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L*I*T*A* 7/27/2012 7:48PM

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DONNABRIGHT 7/27/2012 2:56PM

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SLENDERELLA61 7/27/2012 2:42PM

    Awesome self-awareness and goal setting! You should be proud. My WW leader awarded me a magnet one time that says, "A goal well set is half met." I think you are at least half way there. Take care, Cyndi. I'll be at the Y Monday morn unless Gwen's cold is worse. Hope to see you.

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JUDYHELP 7/27/2012 2:13PM

  emoticon that's a great check list. Got me to think maybe I need a check list. Wishing great success for you on your journey (and check list). Keep it up!! emoticon Judy

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NWLIFESRC 7/27/2012 2:05PM

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Practicing Moderation With Rest Time

Thursday, July 26, 2012

This week I'm practicing more moderation and incorporating more rest time into my busy schedule. It is very hard for me, who has always turned the focus on everyone else, to turn the focus on my own needs. However, I'm giving it the old college try. This week I stayed out of the water on Wednesday (in addition to my usual Sunday day off). Instead of actually doing an intense workout, I opted instead to run errands and keep myself as active during the day as possible. I did feel a little guilty at missing my two water classes and felt restless as a result until I decided to do some walking during my errands. Poof! The restlessness disappeared! I got a lot accomplished which will make life much easier and my body got a much needed rest.

  
  Member Comments About This Blog Post:

DONNABRIGHT 7/26/2012 7:30PM

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SLENDERELLA61 7/26/2012 7:29PM

    Good balancing! It is hard to hit just the right balance of activity and rest, but your efforts to find that sweet spot for you is going to pay off. I'm almost certain.

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L*I*T*A* 7/26/2012 7:15PM

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CINDYRINAL 7/26/2012 3:30PM

    emoticon We are not taught to relax - some how it seems "wrong" or "lazy". We need to learn how to do this better.

I am having a rest day also. I was feeling really tired, so I dropped the length of my walks to 20 minutes from 40 and only did 2 instead of three. I have more energy now than when I woke up. It is so easy to push too hard. We are not taught to relax.


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Finally We have A Handle On My Thyroid Medication!

Saturday, July 21, 2012

After 3 years of messing with my thyroid medication, it is finally at a steady therapeutic level! This is such great news! I feel the best when my TSH is 1.0 and my free T4 and reverse T3 are in the normal range. This week I finally reached those levels. Thank goodness for Cytomel!!!

  
  Member Comments About This Blog Post:

DMBEECHAM 7/23/2012 11:08PM

    Congratulations! Though, I must admit I'm a bit jealous. My anemia and hypothyroid don't make nice with each other. It's very frustrating. I'm glad to hear that someone out there with thyroid issues can get it under control.

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DONNABRIGHT 7/22/2012 10:58AM

    Great news!

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SLENDERELLA61 7/22/2012 8:38AM

    So glad for you!! Persistence pays off.

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L*I*T*A* 7/22/2012 12:09AM

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Intervals Are Making A Difference!

Wednesday, July 18, 2012

Last week I wrote about adding interval training to your workouts. This week, I am happy to say, I have noticed a difference in my overall recovery time after each interval. What we did today was 15 seconds of flat out water running followed by 15 seconds of recovery jogging. Then we progressed to 30 seconds of fast running (still 15 seconds of flat out running) followed by 30 seconds of recovery jogging. We worked ourselves up to one minute of fast jogging (still 15 seconds of flat out running) and one minute of recovery jogging. Then we descended our intervals using the same time intervals as we did when we were ascending. An amazing thing happened! As the intervals lengthened, my recovery time improved. This was a shock to me because I've only done this type of training for two weeks! I was very surprised at how quickly I was able to improve. I am an experienced exerciser and I do between 90 and 180 minutes of exercise 6 days per week. I feel very tired after I complete my workouts that included interval training but it is a different kind of fatigue than I normally experience. I feel energized by these workout along with the fatigue. In order to prevent any injury to myself, I am limiting my workout times to equal to or less than 120 minutes when I do interval training. I am also building in some recovery time with only light exercise between my exercise classes. The object of my workouts isn't to hurt myself but to improve my endurance and stamina. Therefore, any time I feel pain, I slow down to a more comfortable level. So far this is working. We'll see what next week brings!

  
  Member Comments About This Blog Post:

SLENDERELLA61 7/22/2012 8:40AM

    Very good strategy. So glad you are seeing such progress so quickly. Love the recovery time improvement. I run with intervals and really find that a helpful strategy not only for performance, but for more enjoyment.

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DONNABRIGHT 7/20/2012 1:58PM

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ADMOREEP 7/18/2012 10:56PM

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Practicing Interval Cardio

Saturday, July 14, 2012

Both yesterday and today, my water classes did interval training. Are you surprised that we can integrate interval training in the pool? Imagine, if you will, trying to run really fast in a tub of watery jello. That's what it felt like to me. I could feel the difference in my workouts immediately! I worked out harder and more intensely than I normally do. I was also more tired after working out because I pushed myself just a little harder. The intervals only lasted about 5-6 minutes but it made a huge difference in my overall workouts.

During our workouts, both instructors stressed the latest medical findings that say that incorporating interval training into your workouts is more beneficial to your heart, lungs and endurance than just doing a straight workout. They also stressed that holding weights too tightly has been shown to cause a rise in your blood pressure. I knew that you aren't supposed to hold the weights too tightly, but I never knew why. I thought it was just because you might damage your hands. Since both instructors just completed their re-certification for teaching a wide variety of classes, the information that they shared was current. I felt it was all very relevant to how I want my body to function during a workout.

Today I feel tired but I have no pain. After both workouts, I did 5-10 minutes of stretching. I think that interval training is what I'd like to incorporate into many of my future workouts too!

  
  Member Comments About This Blog Post:

DONNABRIGHT 7/17/2012 3:27PM

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L*I*T*A* 7/15/2012 12:33PM

    we have interval training at our pool as well......
it really enhances the workout.......
enjoy today.......
blessings and hugs.....lita

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SLENDERELLA61 7/15/2012 10:51AM

    I love intervals. It's a great way to add interest to a workout and challenge your body. Makes good sense to me that you can do it in the water, too. Good for you for stepping it up a notch or two!! It will pay off.

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