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    TRIANGLE-WOMAN   30,707
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Need to up the ante....

Thursday, April 04, 2013

After action report on my own brand of ADD workout:

Step one: Get to the gym



This is getting harder and harder as the weather gets nicer, but "luckily" yesterday was in the low 30's. Also, I had been "phoning in" my fitness the last few days. This is a term that I learned from watching "The Biggest Loser"

It is something that Jillian SCREAMS at these poor hapless contestants any time she thinks they are slacking off.



Which seems to mean any time they are not collapsing from sheer exhaustion. I can hear this in my head on days when the only fitness I log is 30 min walking the dogs or some "hooping" in front of the TV or (puts on shame face) house cleaning.

But....before I get any Spark hate mail or comments...I'm NOT trying to belittle any of these activities.

I usually log 7,000-8,000 steps when I REALLY houseclean. I usually get in a little jogging while walking the dogs. Although between the two of them there are more stops and pauses than I can count. And hooping is just plain fun and something I can do when I catch up on the shows that I record on the DVR. I learned about hooping from MOSTMOM1. Check out her story and some of her hooping videos. You will be amazed.

But Jillian SCREAMS at me when I'm logging these as the only fitness for my day. "YOU CAN DO MORE!! YOU HAVEN'T EVEN BROKEN A SWEAT TODAY." The rest has been deleted because this is a family blog.

I finish logging, calmly tell her to shut the frack up and then move on with my day. If I don't have time to work out, I don't have time to worry about it either.

Last night I went to the gym and really wanted to work out hard and feel it today.

But I'm not. Feeling it today that is.

Which is disappointing because Jillian was cheering my on and I thought I was doing well. But...no soreness today. As BOSS 61 would say...Confusion reigns supreme.



So I'm trying to do an "after action plan" and see what I can do to change it up again to produce some result the next day. Please feel free to comment on this all you want or toss out suggestions.

This, or some variation of it usually produces SOME results the next day, especially when I have not been to the gym in 4 or 5 days.

Before I begin, if you want to know what the "tabata" is, check out these videos for examples. I've found I can "tabata" anything and it keeps me from being bored and usually produces some sort of effect the next day.

www.youtube.com/watch?v=
GtgRcqaOqDo


www.ehow.com/video_82537
85_results-elliptical.html


So, back to: Step one: Get to the gym.



This is what I did last night.

emoticon Warm up with about 20 min. on the elliptical.
5 min easy.
Then, one round of tabata on medium incline and 12 resistance.
5 min. max incline and max resistance (slow!!)
One round of tabata with no incline and 12 resistance.

emoticon Pick up 10 KG kettle-bell and do one set of tabata kettle-bell swings.

emoticon Jog the track for one song (3-4 min)

emoticon Pick up 2o KG kettle-bell. Do one set of tabata kettle-bell swings. This is my max weight with kettle bells right now, so this round is much slower.

emoticon Walk the track carrying my 10 KG kettle-bell for one song (3-4 min) I alternate hands each lap.

emoticon Stop in a corner of the track and do one set of tabata planks.

emoticon Jog for one song.

emoticon Stop in a corner of the track and do 15 tricep pushups and 15 regular pushups. (I still do "girly" push ups on my knees.)

emoticon Jog for one song.

emoticon Stop in a corner and of the track and do tabata "wall sits" with 10 KG kettle-bell. I alternately keep the kettle-bell in my lap or hold it over my head.

emoticon Jog for one song.

emoticon Stop in corner and do "tree pose" for one song (3-4 min) holding 10 KG kettle-bell either at my waste or overhead. Switch legs and do "tree pose" for one song holding 10KG kettle-bell.

I have found that ater about 2 minutes, this really works out every muscle in my leg and ankle all at once. I usually hold the pose for 3-4 minutes. The act of balancing while moving the weight up and down, or around my waist stresses (in a good way) just about everything for that period of time.

As I get older, I worry about falling down. Don't know why. It is just always in the back of my head, so I really enjoy this balancing exercise hoping that it will "inoculate" me against that problem.

emoticon Finish up with 20 min easy Cybex "jog"

And today: I feel nothing. No soreness.



CARTOONB posted a quote: If it doesn't challenge you, it doesn't change you.

So, where can I up the ante?

Heavier weights maybe, but 20KG kettle-bell is the max I can safely swing right now. I'm heading toward 46 years old and don't want to hurt myself.

I keep wanting to do tabata punching bag, but the punching bag is in the main gym with all the "hard core" people and I'm still intimidated. Need to work on getting over that.

I also need to really look into HIIT training. Longer intervals might do it for me occasionally. GETSTRONGRR recommended some HIIT music and I have yet to check it out or down load it. Need to move that closer to the top of my "to do" list.

I also keep wanting to do a spinning class, or a kick boxing class.

I really don't want to have to work out for longer but maybe occasionally i can do that.

I'll keep thinking about it and trying to adjust. Today will be in the 50's so hiking with the dogs is on the agenda. I'm going to pick some hilly trails and wear my 20 lb weighted vest to "up the ante" with that.

Have a great day and keep ...

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  Member Comments About This Blog Post:

STEPBYSTEP_ 4/6/2013 9:26PM

    I'm with some of the other responders that just reading this exhausted me; but if you know for yourself that it isn't challenging enough then I hope you can find something that gives you that extra edge and ups the ante. If you are already swinging around a 20kg kettle bell and going up hills with the weighted vests, maybe ... you've missed a transition and you ARE part of the hard core group without knowing. And if you are part of it (which it sure sounds like), then that punching bag is there for you to claim

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LINDA! 4/6/2013 6:00PM

    Love your blog!!! emoticon

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HOPERESTORED226 4/5/2013 3:34PM

   
Great blog, thanks!

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TATTER3 4/5/2013 9:30AM

    emoticon

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IMREITE 4/5/2013 12:56AM

    i sometimes "phone it it". and then ther e are days i push myself and feel great afterwords and have no soreness. i suppose it varies as our bodies get used to new intensity levels. the way i figure it, i want to enjoy my workouts. i often start out at lower level and then go harder or longer as i progress. it is still nice not being sore all the time.

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CARTOONB 4/4/2013 9:37PM

    I agree with previous statements...maybe you're not sore because you are stronger. There are other ways to tell that you challenged yourself besides just sore muscles. Did you sleep better? Did your muscles feel like jello (mine did after just reading your blog!)?

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OKBACK2ME 4/4/2013 8:11PM

    emoticon Love the cat!!!!

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DOVESEYES 4/4/2013 7:13PM

    Wow you rock

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NEEDBU66 4/4/2013 5:37PM

    Great golly gee whiz, that's a lot of working out! I guess that's why I don't watch biggest looser. I try hard NOT to overdo it so I don't end up so sore I don't do anything, or dread it to much when I do.

I think whoever it is is right. This is a NSV

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CAREN_BLUEJEANS 4/4/2013 3:25PM

    Thanks for the link, I've been curious about kettlebells and tabatas. And, yeah, I keep a "trainer voice" running when I work out. Saying things like "You got this", "This is where the magic happens.", "You can do this.", "Reach up and pull those calories down."

Comment edited on: 4/4/2013 3:27:01 PM

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NAYPOOIE 4/4/2013 2:34PM

    Perhaps you will feel it tomorrow. For some reason, I usually feel it the second day after.

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BOBINVA 4/4/2013 11:40AM

    Great workout.

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TAYGRL 4/4/2013 11:22AM

    I don't know, that sounds pretty heavy duty to me!

emoticon emoticon

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LE7_1234 4/4/2013 11:17AM

    OK, I just happened to be reading this while standing, and I COULD NOT keep reading without getting into tree pose!!! LOL!

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MCJULIEO 4/4/2013 11:15AM

    Just reading this challenged me...

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MANDELOVICH 4/4/2013 11:10AM

    Maybe you aren't sore because you are stronger! Maybe this is an NSV!!!

I think any exercise is great and you should celebrate that.

Enjoy walking your dogs today!!

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BOSS61 4/4/2013 10:55AM

    I like the gym routine detail.. Now I've seen the kettle balls, what does one do with them?...

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ELLENIRENE 4/4/2013 10:54AM

    emoticon

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