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Compacting exercise time - how you do it?

Wednesday, September 07, 2011

Today, I was experimenting on how to optimize time around my exercise.

This is because 10K run is about 1 hour depending on my speed (few minutes less or more); plus stretching 5 min before, 5 after; and about 15 min walk afterwards to cool down; taking on my running gear, and taking a shower afterwards another 15 min = 1h40min.
Swimming 1K takes about 35 min, plus the 10+10 min walk to swim, shower+clothing 10 min = 1h05min.
Walking home from work is another 15min.
OMG that is 3+ h.

So, I tought to overlap my running with the commuting parts of going home and swimming.

1. I took my running gear to work, and when my working time was off, I quickly put on my running clothes, with my swimsuit beneath, and set out to run. I ran 6.5K, and arrived back to my working place.
2. I took on my bag, and run to the swimming pool (1K). WOW - running with my backpack was quite exhausting.
3. Then swimming 1K, when finished only super small shower, and took on my dry running clothes. Run home with my backpack, (0.75K), drop it.
4. Then continue for another 4K run.
Shower and stretching after running.

So, it was not as ideal as running 10K in one shot, but I had some extra challenge with my backpack, and I finished in 2h15 min.

Any ideas on how you combine exercise or make overlaps to shorten?
Any tips are very welcome!

This is a model from Clos Luce, the house where Leonardo Da Vinci worked for long in France. We visited it during our summer vacation three week ago - we made a huge walk there, and in the park. They have made a full scale and small scale models of many of his ideas. This looks like a lot like today's bike, but it's from the middle age!

  Member Comments About This Blog Post:

DORIS32 9/9/2011 9:10AM

    love that picture! thanks for posting. As for cutting workout time, I have the same question.

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MOBYCARP 9/8/2011 7:34PM

    There's not a lot you can do with cardio to make it shorter, other than to be more efficient about the gear up and gear down time. You're already doing that, and logically thinking through stuff like using it for commute time.

I don't know if you also do strength training, but circuits or super sets can cut down on the time there. I don't do circuits, but I'll superset calf raises and lat pulls, or walking lunges and bench press. That's more time efficient because I'm using the time resting between sets that work the upper body to work the lower body, and vice versa.

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DINGALLSTOO 9/8/2011 3:11PM

    great job Oliver, you are so good always. I walked down to see the flood walls and take pictures, It was over 5K.The rain has stopped the river is going to crest tonight. Our elementary school is surrounded and a fire reported just now. My family is all safe. Thanks for stopping by my blog

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ZELLAZM 9/8/2011 1:56PM

    Great ideas - I'll have to give some thought as to how I can maximize my workout time!

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GETSTRONGRRR 9/8/2011 12:46PM

    Great job!

The only thing I can think of is to modify your run protocol. I have become very interested in High Intensity Interval Training.

Instead of running 10k every time, once or twice a week, add some short sprints(30 to 60 seconds) followed with 60 second recovery. Do this 6-8 times.

This reduces the training time down to 30 minutes and trains you at the high end for speed bursts

Good luck!

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NOILEDNWAD 9/8/2011 11:54AM

    I can't see much else you can do to cut down your times. You are doing a great job!

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ON2GOALS 9/8/2011 11:20AM

    Great job, Oliver. You are so dedicated. It is smart thinking to run directly from work, so it's just part of your atandard routine. Would you consider (and would your schedule allow) doing your swim right before work (then shower at the pool and head right to work)? That might leave you a little more freedom after work to run where you please and not have to carry the backpack.
Great picture!

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    Wow! You're very efficient on your time management!

I loved the picture of the bike model from Clos Luce.

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KKINNEA 9/7/2011 11:51PM

    Your plan makes sense and splitting up the distance isn't too bad!

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MISSLORI5 9/7/2011 11:00PM

    Man, Oliver, you are moving! I cannot imagine all that running and moving, you must be in great shape! Is this a dream of yours or just an impromptu goal? I just think you are awesome! Take good care of yourself, and remember your water! emoticon

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ARGYLE-RUNNER 9/7/2011 10:08PM

    emoticonjob by the way on improving your workout flow - I am impressed!

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ARGYLE-RUNNER 9/7/2011 10:07PM

    I'm not sure where you could take off more time - what you have done with this change is pretty impressive - the only thing that might improve it is if you were to join a near-by fitness complex that had both a track for running and a pool for swimming that was in between work and home - but that is probably not likely, and you'd miss out on your awesome outdoor runs - it would be hard to give up that scenery for an indoor track

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2.5KG (5.5LBS) FAT off at Summer5% (W8 D2)

Sunday, September 04, 2011

So this is my weight loss history for the Summer 5% challenge:

7/16: 81.4kg (179.1 lbs, Fat: 16.7%, Muscle: 40.2%) (START)
7/23: 82.2 kg (180.8 lbs)
7/30: 81.7 kg (179.7 lbs, Fat 15.1%, Muscle 41.1%)
8/06: 81.7 kg (179.7 lbs)
8/13: 79.9 kg (175.8 lbs)
8/20: 80.3 kg (176.6 lbs)
8/27: 80.9 kg (178.0 lbs)
9/03: 79.9 kg (175.8 lbs, Fat 13.9%, Muscle 41.8%)
9/10: ______ (FINISH)

Which equals to a massive 13.5-11.1kg = 2.5 kg loss of fat!
(~29.7 - ~24.4= ~5.5 lbs)

I'm happy I bought this Omron BF-511 scale with Fat%, otherwise I would be wondering if anything happens, as my weight barely changes since May, fluctuates between 79.9 and 82.0 kg.

The Spring 5% challenge was my first, which was for me about getting to know people here on Sparkpeople. I joined SP in Jan 2011, but didn't know anybody on the site, I was just doing the trackers, reading the articles on my own. And then it was like a new World opening up with so many people around me, going to the same direction. Support, fun, motivation.
This Summer 5% challenge, from which we still have 1 week to go, was more about keeping me on the track. After some time, things can get less exciting, the novelty fades away, and it's more about just keep on doing it. Here this challenge was a great help. First, it's easier to when having this short term (8 week) goal help me get focused on this long journey of healthy life. Then it helped me to see others face similar issues like me, and this giving and getting of support keeps me on my healthy way.

Looking back, during Summer 5%, I improved mostly in my exercise habits. I increased my daily run from 3-5K to 10K, and lately, I also added swimming first 3x a week, then to 5x a week (until our open air pool is open). It was great help to discuss with others the daily challenges of exercise, especially when travelling and when on vacation. For food, I started to prepare my own salads from fresh ingredients in a fast way, otherwise, I just noticed that healthy choices and portion control is just happens without effort now.

So, all I can is recommend joining the Fall 5% challenge - I got a short term goal that is within reach, got to know new people, got and gave support, got a boost of motivation. And a lots of fun in the teams.

Here's another pic of our "Wellenbad" in Gleisdorf from yesterday evening's swim.

OMRON BF-511 scale with FAT% and Withings WiFi scale with FAT% and auto upload to Sparkpeople here. I think the Omron is more precise, as it measures FAT% trough the whole body, while the Withings measure only trough the lower body, but saves the time of typing in.


For the Fall 5% sign up here, note there is a cap for membership at 550 members, so first come first. www.sparkpeople.com/myspark/g

Daisies rock!

  Member Comments About This Blog Post:

ON2GOALS 9/6/2011 3:00PM

    Great job on the challenge, Oliver!
2.5 kg of fat gone is super impressive ~ emoticon

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DORIS32 9/6/2011 1:20PM

    Super excellent! You are doing amazing!

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BEATLETOT 9/6/2011 3:30AM

    Oliver, you're doing amazing! Keep up the good work!!! =)

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MARYCHERRY92 9/5/2011 9:44AM

    2,5 Kg is a lot! Congrats!

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CAPTHAMMER 9/4/2011 6:59PM

    You are our Rock Star!

I love hearing about all your health and fitness toys. It makes the whole process so much better if you can accurately see results. I'm still thrilled having a digital scale that shows tenths of a pound. Maybe someday I'll upgrade to something even fancier. Thanks for the recommendation. You haven't failed me yet with your suggestions.

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NTSOHLTHNT 9/4/2011 1:00PM

    Wow, you have done great! It's awesome to have been able to follow the positive changes you've made over the summer. Thank you also for sharing all of the great information. Way to go!

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    Congrats for your results and thank you for the summary of your Summer 5% challenge. It is very interesting and motivating.

You remind me that I only use my Tanita scale for weight as I didn't take the time to read the instructions for the other settings. That would be good to know my body composition, even if I know that it will be a shock to know my % of fat.

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SPBETTERWAY 9/4/2011 8:32AM

    You have been a great motivator. I have enjoyed your blogs. Hope you have an awesome week to finish off this challenge.

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ZELLAZM 9/4/2011 8:06AM

    WTG on your success! Great post with your progress listed- might do the same in my blog. I reached my Summer 5% goal yesterday and am also looking forward to the Fall Challenge starting up.

It's also nice to find another Sparker in Europe (and the same time zone)! I'm a US American living in Germany.

(Go Firecrackers! emoticon)

Comment edited on: 9/4/2011 8:07:40 AM

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Photo of "My" swimming pool

Wednesday, August 31, 2011

So now my daily exercise schedule is swimming from around 18:50 to 19:30, then take on my running gear right ahead and run 10K. It feels great, and I don't feel much tired when back at home. This is strange.

Last week the pool was full of people, like a silly swimming Marathon, just everybody goes into different direction. This week, either I am the only one to swim, or maybe there are 2-3 other people.

This pool will close on 15th Sep, and I wonder what shall I do afterwards, I don't know about any swimming pool nearby.

If you have any recommendation on what to do instead of swimming, let me know!

I was thinking to do a triathlon sometime, so swimming, biking, and running.

As for food, I managed to track everything today. For lunch, I only took a salad in the factory restaurant, because there was a lot of strawberry-chocolate on offer in the office, and I thought it's better to keep room for those calories. In the end, I was not tempted so much, I only took about 200 kcal of them.

  Member Comments About This Blog Post:

FVHORVATH 9/2/2011 9:53AM

    That pool looks inviting as we are in the middle of another heat wave! Would love to jump in that and do a few laps.

To bad the pool os closing maybe a gym close by could help over the winter months. We have high schools that open the doors for adults swimming on Saturday mornings once a month. So that might be a thought to see if any schools there will do that.

Great choice on the salad! I would not want to miss a taste of the goodies either.

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CYCLINGSANDY 9/1/2011 3:43PM

    I just had to look when I saw you title since I had just finished swimming. I am blessed to have a pool at home and indoors. Your pool looks so much better for laps though and mine is only five foot deep, so no diving allowed. :)

Comment edited on: 9/1/2011 4:01:11 PM

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MINDY502 9/1/2011 10:45AM

    That pool looks great. You are doing outstanding on your workouts. I have never been a strong swimmer and need to work on that it is a good workout. Hope you have a great week!

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    That is really a lovely pool in a nice surrounding. Here in Montreal, the interior pools have periods of time dedicated to adults so it is more quiet. You could switch to interior pools, but maybe you're not interested in an indoor activity as the weather is still nice.

You are really reasonable concerning you eating pattern, being able to make the right choice when tempted. emoticon

Comment edited on: 9/1/2011 7:48:12 AM

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PEGTIGER 9/1/2011 6:02AM

    We are in a heat wave here, the pool looks terrific!

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PETITFLOUR 9/1/2011 4:29AM

    ohh.. that looks nice. I could get up early just to use that pool.

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KMICHA 8/31/2011 9:51PM

    You are doing terrific! What a nice looking pool! I'm sure you will miss it when it closes!

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ARGYLE-RUNNER 8/31/2011 9:06PM

    very lovely pool - looks like a fun place

as to what to do in place of the swimming, do you have a bike? it is moving into a great time of year for that :) - also, are there any tall buildings near you (like your place of work or another office type building?) you could run stairs - we don't have tall buildings here, or I would do that myself - run the stairs up and take the elevator down to be easier on the knees :)

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LAURIE9404 8/31/2011 9:02PM

    Yup, fantastic getting your meals all planned. Good choices. I wouldn't want to miss out on chocolate strawberries! Might there be a gym with a pool nearby? If you're thinking triathalon, you're going to need to work on the biking.

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SPBETTERWAY 8/31/2011 8:18PM

    That's a beautiful pool. I know you'll get a plan. Time for me to rethink too. emoticon

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NDTEACHER1 8/31/2011 8:07PM

    Congratulations about avoiding the temptation and making the right choice!

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Balaton, swimming, party (Summer 5% W7 D3)

Monday, August 29, 2011

I had a wonderful weekend at the lake Balaton in Hungary. I spent it with some international friends, who live in Hungary.

On Friday, I was a lot interested to do a big swim in the lake, which I told right away when arrived. In the end, others got interested too, and we grow to a nice group, and made a late night swim (45 min). It was great, the stars above, and the silent water.

On Saturday, we had trainings, but in the afternoon we headed again to the lake. I swam about 45 min with the others, then we played some volleyball in the water (30 min). Then we got out, but it seemed I won't have any opportunity to run, so I went back to swim for another 20 min.

Then in the evening, we had a great party, so I made my step counter work from 22pm to 04am. :-)

Sunday morning we visited Tihany, a peninsula there, here's the view on the lake.

Sunday, I was wasted. I slept trough the whole train trip back to Austria.
Food wise, I always chose the healthy option (salad, fish, vegetables, cola light, water), and tracked into my paper booklet.

  Member Comments About This Blog Post:

ARGYLE-RUNNER 8/30/2011 4:25PM

    sounds like fun!

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LAURIE9404 8/29/2011 8:52PM

    All that swimming with friends is great for you! Gives your knees a rest too. Beautiful penninsula! Love the food choices too! You've made some amazing changes in your lifestyle. So happy for you!

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NTSOHLTHNT 8/29/2011 8:37PM

    Wow, sounds like you had a fantastic weekend! I'm glad you has a good time.

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Just a coin for the locker

Thursday, August 25, 2011

I was planning the whole day that after work I get out and head directly to the swimming pool. It was already 7pm, but I discovered the entry is free after 7, and I can swim until 8pm. This is great, as during the day I think the whole area is there, like swimming Marathon, but everybody swimming in a different direction. But, strangely, at 7pm, people disappear, and serious swimmers show up.

So, when arriving home, I put on my running gear, and a coin for the locker, and go. No towel, no extra stuff. Arriving to the pool, I just took off things except my Mizuno running pants, and headed to the water. I had a great swim, open air, summer night, sun set and stars coming up, with people swimming around me. I swam in breaststroke and backstroke 1.1 K.

Then, around 19.45, I got out, just took a quick shower, put on my running clothes, and headed for my 10K. I had a great run, with some new music.

At home, I put all my clothes directly to the washing machine for a quick wash, and got dinner.
I ate like a bear. Opened the firdge, hey, a smoked fish. So, I ate the smoke fish. I found some tomatos, green paprika, and green onion, which I ate with. Drank 3 glasses of water, and finished with two yogurts. (1048 kcal).

Then I took a shower, update my trackers, and am ready for sleep.

From last week - the mother also eating healthy! :-)
Visit at www.la-vallee-des-singes.fr .

  Member Comments About This Blog Post:

KKINNEA 8/26/2011 12:36PM

    Wow, convenient workout! Nice job!

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ARGYLE-RUNNER 8/25/2011 7:29PM


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CATREB 8/25/2011 7:10PM

    emoticon emoticon

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MKPRINCESS007 8/25/2011 7:03PM

    Sounds like it doesn't get any better than that.........wow, a swim and a 10 K run! That is totally awesome! Way to go!


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