Tuesday, September 13, 2011
After my meeting today, I was able to make a quick visit to a nearby swimming pool on the way home. I just looked it up with my GPS application - POI \ Facilities \ Sports and there we go. I had no clue what type of pool is that, I just thought if it has water than it'll do. So, 45 min of breaststroke. I finally got my new goggles, no fog, stays on - I learned from my runs that these little things can make the difference between an easy and troublesome exercise.
For my run, I kept the increased speed near 5 min/K. I was able to sustain it for 5K, then I went slower, about 5:30/K. I was aiming for 12K again, but my joints were signalling its enough for today, so I switched to walking after 10K.
I checked my heart rate, and interestingly, yesterday (when I speeded up to be near 5min/K) my heart rate was very often between 175-180 bpm. (My max is ~185). Today, it usally was 155-160, hardly ever got above 165. Although, my speed and effort was very similar. Maybe the temperature? The humidity? Yesterday, it was after raining, but only 18-20C. Today, it was after a hot day, dry, but 27C.
My daily calorie differential shows:
Total Burned 3,900
I keep focus on the weekly balance, so I leave it like that, I don't eat more for today.
Still a view from Budapest (Hungary) from Saturday.
Monday, September 12, 2011
Today the pool was closed again. It seems like they just grab every little opportunity to close. If there is a little cloudy on the sky, they close.
So, I couldn't swim today. This is difficult, first, it breaks my excellent exercise routine, second, my nutrition-fitness plan will miss those 500 kcal burned from the swim.
I thought to increase a bit on running.
I run in the past weeks 10K every day, with about 6-7 min/K, depending on uphill, downhill, weather, temperature and other factors.
I decided to run today do 12K in 60 min, so to increase my speed to 5 min/K.
I almost had to exchange my lungs.
Ho, that was difficult.
That "I can't survive this, I can't do this, just one more K, then I stop, when will this end" feeling was back again.
I had this when I started to run in April.
When I finally stopped when endomondo said "You have reached your goal.", I felt my body like a burning engine. It is a great to feel my muscles warm from the workout.
I worked well.
But still, this is only 1000 kcal (instead of 1500 kcal), so I've reduced the daily calorie intakes for this week to fit the exercise.
This is a view from Budapest on Saturday, the statue of Liberty. I grew up nearby.
We had to wait, and I remembered that healthy habit which says: "What is the best time for exercise (anytime), what is the best place for exercise (anyplace)...", and decided to make a powerwalk while waiting, and made this picture while walking.
Thursday, September 08, 2011
I have notice during my sparkjourney, that weight loss happens for me usually in a well defined eaten-burned range of calories.
If I eat less, or burn more then necessary, I don't loose weight. And it takes quite some time to find the right balance of eating and exercise for me, and then, about two weeks for my body adapt, and start loosing weight. But then, it follows the red line on the weight tracker like a shadow.
Since May, I didn't loose much absolute weight, my weight was going up and down between 80-80kg. I lost however in Fat%, and this happened mainly in the last weeks. Finally, now I think I've found again a good combination of eaten calories and exercise.
What I noticed, it is important not to change, like not to add exercise, or remove, because then the nutrition plan needs to change, and then the whole cycle starts again.
So now, I focus on as much as possible to keep the current habit of 2620-2970 kcal per day eaten, and 1K swim + 10K run per day for 5x days a week, and some other exercise worth of 1000-1500 kcal during the weekend.
Today the pool was closed, I guess for "bad weather", but it was just a bit of clouds, so I'll add this swim back probably on Saturday.
Elder before harvest from today's run.
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!
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
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