60,000-79,999 SparkPoints 71,505

1100 Dec Minutes & More Needed

Sunday, December 23, 2012

Last weekend I exceeded my monthly goal of 1k fitness minutes. I told myself this didn't mean I was done for the month - I even put it in a status update. And then I promptly didn't exercise all week. There's one more week left in the month, and part of it I will not get to see my running partner, but I want to soldier forth!

I've decided '13 will be our lucky year (collectively). But as far as fitness minutes go, luck is not a factor. Wishing and hoping aren't really factors either, doing is. And even more importantly, making those minutes count, with appropriate intensity levels, is key.

Here's what my Dec 1100 minutes looks like. I included my stretching and Crossfit, they are not all cardio minutes.

12/1/12 ::: 91 min - crossfit at gym a.m.
12/2/12 (Sunday) ::: 75 min - run week 5/1 3.6mi, stretch
12/3/12 ::: 82 min - run week 5/1 again, 2mi, and 1+mi walk, stretch
12/4/12 ::: 120 min - 60 min - crossfit lunch, 60 min - p.m. Zumba
12/5/12 ::: 45 min - run week 5/2 treadmill gym
12/6/12 ::: 60 min - crossfit lunch
12/7/12 ::: 80 min - run week 5/3, 3mi stretch
12/8/12 ::: 80 min - crossfit at gym a.m.
12/9/12 (Sunday) ::: 80 min - run week 6, day 1, 3mi, stretch
12/10/12 ::: 10 minute walk
12/11/12 ::: 60 min - crossfit lunch
12/12/12 ::: 0
12/13/12 ::: 60 min - crossfit lunch
12/14/12 ::: 0
12/15/12 ::: 75 min - run week 6, day 3, stretch
12/16/12 (Sunday) ::: 90 min - crossfit at gym a.m.

12/17, 12/18, 12/19, 12/20, 12/21, 12/22
late off work, missed crossfit due to work lunch parties, no 10k run training, worked Saturday, lots of excuses, and no backup plans

12/23/12 (Sunday) ::: 88 min - run week 7, day 3, stretch

What's the minute plan for this week, 2 holidays and 1 14-hr workday?
I was going to bump up my minutes to cover the 120 minutes of post running stretching in there, but at 1100, that's not too far away. My busiest week was 462 minutes, I think that's a bit high (but brings me over 1500 mins, tempting). Instead, let's do an additional 250 (my current weight) beyond what I did today.

Total Goal: 1,350 minutes

Absolute minimum:
* 1,313 (because it's more fun to think about, and in honor of our lucky year coming up)
* Christmas morning run with Heather
* All the days of the 10k program due (no more skipping)
* At least 1 crossfit routine - it will have to be on my own, no instructor this week
Share This Post With Others
Member Comments About This Blog Post
    You were very cute then and you're sooooooooo cute now!!!

    Love your blogs! emoticon
    1877 days ago
    What works for me (and this is just me) I always set me goals high. If I set a goal of 1000 minutes...that is what I do. If I set a goal of 2000 minutes....that is what I do. I NEED to set my goals high.
    I love how you have thought out what works for you!
    Way to go girlfriend...!
    We will reach our goals as long as we keep climbing!
    1880 days ago
    Hooray for you!
    1881 days ago
    1883 days ago
    On your own .... hey, that'll work. :)
    1884 days ago
  • MARTY728
    emoticon emoticon emoticon
    1884 days ago
    The 7.5 question - here is an excerpt from articles related to the study - More than 450 minutes a month could either be a sign of troubled mental health, or contribute to it. The study results I read didn't mention whether or not the participants were overweight.


    “The largest mental health differences occurred with two to four hours of exercise per week,” the report says. “Beyond four hours, the trend begins to reverse: about 65 percent of those with poorer mental health exercised more than four hours per week, compared to 55 percent of adults in better mental health.” In a surprising and novel finding, the team found that, after 7 ½ hours per week, symptoms of depression and anxiety increased sharply. Similar trends were observed “irrespective of gender, age or physical health status,” the report says.

    This is the first study confirming that too much exercise can be related to poor mental health, said Carol Ewing Garber of Teachers College, who added that she has been interested in whether exercise can become addictive for people who rely on it as a mood elevator. But she cautioned that researchers need to do randomized controlled studies to discover exactly how exercise and mood are related. For example, are people who tend to be depressed and anxious more likely to engage in extended physical exercise as a way of keeping their mental symptoms under control? Or do repeated, long-lasting exercise sessions—sometimes termed overtraining syndrome—actually cause symptoms of depression and anxiety? "
    1884 days ago
  • KITT52
    1884 days ago
    emoticon You have done an Exceptional Job of meeting Your Goals this month! And Even Better - You have learned NOT to let One "Slip Up" Color the rest of your Week/Month. No you didn't work out last week. You acknowledged it, adjusted your Plan, and Moved Ahead with your Head Held High.
    emoticon Congratulations!!!!!
    1884 days ago
    Counter-productive for whom? Someone maintaining their weight, or at a "normal" weight their whole life and exercising "30 mins 3x a week" they recommend would easily fall below that 7.5 hour guideline.

    But even just 30 mins, 5 times each week is already 10 hours.

    I think if I was eating 1200 calories each day I wouldn't be exercising 1k minutes monthly (16.5 hours-greater than double that study).

    If you find a link to it, I'd be interested. Thanks! :)
    1884 days ago
  • -AMANDA79-
    Studies are saying that anything over 7 1/2 hours monthly can be counter-productive. Congrats on meeting your goal!
    1884 days ago
    i also hope to succeed with my 2013 goal! lets make it count!
    1884 days ago
    1884 days ago
  • MJ7DM33
    1884 days ago
  • ARW715
    Congrats on meeting your goal. I agree - 2013 is lucky.
    1884 days ago
    I love your 1313 goal! emoticon
    1884 days ago
    Keep pushing forward! Good job in getting in the 1000 minutes!
    1884 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.