Another three months of 2012 completed, so another review of where I've gotten to fitness-wise.
My 1 April 2012 update is here: www.sparkpeople.com/mypa
My original 1 January 2012 starting point is here (including comments on some of the measurements): www.sparkpeople.com/mypa
Height = 5' 7.75"
Weight = 200 pounds TO 184.5 pounds (15.5 pounds down)
Body Fat % = 42% or 27.89% TO 38% or 27.47% (or 33.1% per hand sensor)
BMI = 30.63 (Obese) TO 28.26 (Overweight)
BMR = 1641.325 TO 1573.9
Forehead = 23.75" TO 23.5”
Neck = 15" TO 14.5”
Shoulders = 44" TO 44'
Chest = 40.5" TO 39”
Bust = 46.5" TO 45”
Ribs / Strap = 38" TO 36”
Bicep = 14" TO 14”
Forearm = 11.25" TO 11.25”
Wrist = 6.75" TO 7”
Waist at Navel = 40" TO 39”
Hips = 48" TO 45”
Seat = 46.5" TO 45”
Thigh = 26" TO 24.5”
Calf = 16.75” TO 16.5”
Ankle = 9.5" TO 9.5”
Resting Heart Rate = 61 bpm (machine) TO 54 bpm (in bed) or 64 bpm (machine)
Target Heart Rate = 124 - 150 bpm
Blood Pressure = 115/75 TO 109/64
for instructions and scaling)
Situps = 31 (Good) TO 34 (Excellent)
Modified Pushups = 4 (Below Average) TO 5 (Below Average)
Squats = 22 (Good) TO 40 (Excellent)
Step = 145 bpm (Very Poor)* TO 96 (Good)
Vertical Jump = 8" (Below Average) TO 9.5” (Below Average)
Sit and Reach = +1" (Average) TO +0.5” (Average)
Aerobic fitness check:
Heart rate before walk = 90 bpm TO 60 bpm
Time for 1 mile brisk = 15:10 TO 13:53
Heart rate after 1 mile brisk = 127 bpm TO 140 bpm
Time for 2nd mile brisk = 14:45 TO 13:48
Heart rate after mile 2 = 140 bpm (original) TO 135 bpm
Time for 1 mile normal = 17:02 TO 16:07
Heart rate after 1 mile normal = 109 bpm TO 103 bpm
It shows in the numbers, but I do really feel I've gotten into a groove (a positive one, not a rut) with my fitness progress. I haven't mentioned it here, but the gym manager has more than once stopped to tell me I'm doing great and one of the personal trainers regularly comes by to high-five me when I'm on the elliptical. They've seen these 6 months of progress happening day-to-day.
I may only have gone from 4 to 5 knee pushups, BUT I seriously felt more able doing the fifth than I had last time forcing the fourth just so I could do better.
The situps ... I feel like I could have done more, but I did my crunches and obliques yesterday instead of Friday and upped my weight on the ab crunch machine Friday, both of which led to a small amount of pulling under my left rib about halfway through. Having the number I did be in the "Excellent" range was a pleasant surprise!
Squats was definitely a surprise. I knew I was doing more on the Leg Press, Calf Raise and Leg Curls, but wasn't connecting that to doing squats. I think I could have done 5-10 more, but really don't want to mess up my knees by pushing, and apparently the 40 I did is already in a good range.
Physical / injury comments:
My left foot has definitely been feeling better. The most annoying aspect is when it is more sensitive and feels like my sock is crumpled under it when it isn't. It actually has felt notably better since the Packard Summer Scamper and all the walking before and after rather than worse, so that's promising.
I've managed to avoid any other injuries, thankfully. I do notice a lot of things here and there like my left calf is tighter than my right even after all my stretching and my upper left arm does have a bit more limit to motion than my right, but all within livable parameters.
All in all, a very good six months of progress - making me quite pleased and determined to see just how much further the next 3 months will take me.