After talking with my doctor at length yesterday, shedding some tears, it's time to rethink this plan .....
If you are reading this for enjoyment, you may want to pass because this is going to be boring....it's just a blog to help me rethink my goals for losing this weight. It is going to take me much longer than I had first anticipated because my first thought process was based on the thought that my body is pretty much normal. Wrong.
I've always known that if I over exert myself, my body will literally shut itself down, run low grade fever and take longer to recover than if I go slow at things. I'm stubborn and well, the last few days of exercising have proven yet again that my body needs more time to adjust. I can go and go for about 3 days, then it happens....just like it did yesterday and today. My body refuses to be pushed any harder. I slept most of yesterday minus the doctor visit, 6 hours of dialysis last night and work today. Home at 5:30 and slept til hubby woke me at 11:30 tonight calling to check on me. I obviously slept through his other attempts at calling to check on me. I ran fever tonight, which is typical when I've pushed my body too hard. Was nauseaus and had a horrible headache all day today. My body needed its rest. I have to take this exercise program slower.
I was originally aiming for 5-6 days a week at 10 minutes/day of cardio. For now, I'm going to aim for 3 days a week with 25 mins of cardio, adding 5 minutes/session/week as I can. When I am up to 30 mins/daily I will then add a day/week until I've reached 5 days/week of cardio at 30 mins/session. Upon reaching this goal, I will increase my minutes by 5 daily until I've maxed out at 60 min/session or when my body has had enough....whichever comes first.
I'm under strict doctor orders NOT to use weights as this will effect my heart in the long run and the dialysis does enough damage on its own. So, no strength training with weights but I can do Tai Chi and anything aerobic......
So my plan:
Cadio 3 days/week @ 25 mins/session 2/25
Cadio 3 days/week @ 30 mins/session 3/4
Cadio 4 days/week @ 30 mins/session 3/11 Change Nutrition/Fitness Tracker!!!
Cadio 4 days/week @ 30 mins/session 3/18
Cadio 5 days/week @ 30 mins/session 3/25
Cadio 5 days/week @ 30 mins/session 4/1
Cadio 5 days/week @ 35 mins/session 4/8 time for new routine!!! Platau Buster!!
Cadio 5 days/week @ 35 mins/session 4/15
Cadio 5 days/week @ 40 mins/session 4/22
Cadio 5 days/week @ 40 mins/session 4/29
My Target Heart Rate:
2/25, 3/4 130bpm
3/11,18, 25 & 4/1 135bpm
4/8, 15, 22, 29 141bpm Stay here for several weeks!!!!
Every 6 weeks I will aim for a new routine!!! Platau Buster!! This will help to keep my body guessing, working hard and not getting bored with my workouts. Keep it fun!!!
Get plenty of rest.
Follow exercise program....low intensity only.
Drink my 4 cups of water daily....no more than this!!!
**Refer to my favorites in SP for more ideas on how to give myself variety in my exercise program.
Consider cross training!!!