Saturday, September 29, 2012
We do not stop exercising because we grow old - we grow old because we stop exercising.
Dr. Kenneth Cooper, Cooper Institute
Saturday, September 29, 2012
Met my second cousin at Planet Fitness this morning. I'm a bit of a loner when it comes to working out. I know having a partner works for many people, but my schedule is limited so I like to get there, get focused, get it done, and get out! Working with a trainer is a little different than a workout buddy because the trainer is there for you (that may sound selfish). I've been posting a lot of my workouts on my Facebook page (first because that motivates me, and second because someone tol me back in June I would use the gym for about 2 weeks and quit -- so yes, I do enjoy rubbing it in a bit). I'm competitive with myself and when I'm working at 85% + of my maximum heart rate, I want to hear music blasting in my ears, not chitter chatter.
So yesterday my cousin messaged me and said she was having a hard time getting her mojo back and asked me to work out with her today. On weekdays I generally work out at the college gym where I work, ut the weekends I gravitate toward PF because the college fitness center doesn't open until 1, and it's generally packed with students in the afternoon/early evening.
Here's my 7:00 a.m. workout this morning:
20 minutes elliptical
10 minutes Cybex ARC trainer (what a killer this machine is -- for a good video describing the differnce between and ellipical and ARC trainer see the link below)
10 minutes stationery bike
40 minutes, 27 seconds
299 calories burned (according to my HR monitor)
84% average HR
92% maximum HR
I have a lot of house work to do today and am making Italian Wedding Soup with plenty of fresh escarole and endive (YUM)! But I do intend to get some core work and upper body strength training in at home. I prefer a little privacy for the core work and I have a weight bench and free weights here, so that's easy to do at home as well.
We have a Fall into Fitness Challenge starting Monday at work. My team of 6 is called "Six Appeal" and our goal is to get 30 minutes of exercise (our choice of the type and intensity) every day. There are 12 teams of 6 and we can earn extra points for getting a health screening or attending health related workshops that are being offerend throughout the month. The winning team gets a free fitness center membership and there are other prizes too. It's just a fun way to get people moving. I'm really looking forward to it!
Friday, September 28, 2012
I had 56 minutes of cardio for lunch today!
29 minutes on the elliptical (levels 1 & 9)
25 minutes on the ARC trainer (levels 15-35)
Avg HR 82%
Max HR 89%
393 calories burned
It felt great and really helped to loosen up some of my tight muscles!
Thursday, September 27, 2012
Seriously, how can someone so sweet, and cute, and innocent looking ... wreak so much pain! LOL
Started out by loosening my tight quads by riding the Expresso Bike for 2 miles (it really did help), then some light stretching and more upper body work with free weights. 3 sets/10 reps of 5 or 6 biceps and triceps exercises....
Followed by MORE crunches, more squats (this time with a 10lb kettlebell), and 3 superman holds. Then we tossed a medicine ball back and forth for a while.
I'm sore, but it's a good sore and I can feel my body responding. We meet again tomorrow, 12-1.
I can't remember my core EVER feeling like this before. Funny, thing, as sore as I am, the squats felt easier today. I really focus on engaging my glutes and abs and oddly enough, my knees feel just fine!
Wednesday, September 26, 2012
Well, she had to cancel on Monday but didn't say why ... the poor girl was having seizures this weekend. She looked SO pale today, but she gets 4 stars for showing up. I could tell she wasn't feeling that great, but she smiled, she encouraged, and she kicked my backside!!
We started with some light stretching, followed by an upper body workout using dumbbells. Then we moved on to crunches ... regular crunches, v-crunches, and bicycle crunches, 3 sets of 20 (yes, that is 180 crunches in all).
Then we moved on to planks. The first time I couldn't hold for 20 seconds. This time we did 3 planks, shooting for 20 seconds each time. I made it to 22, 24, and 18 seconds respectively. I'm thinking I could have done better had we done the planks BEFORE the crunches!
Then it was squats, 3 sets of 10 and lunches (both forward and side) 3 sets of 10, each leg, each type of lunge. I used weights with the side lunges.
We finished with more stretching.
I am feeling oh so sore right now. I imagine morning will be a little more intense. We're making up Monday's missed session tomorrow, and we'll meet again Friday -- so that's 3 days in a row!
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