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.
So, back to: Step one: Get to the gym.
This is what I did last night.
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.
Pick up 10 KG kettle-bell and do one set of tabata kettle-bell swings.
Jog the track for one song (3-4 min)
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.
Walk the track carrying my 10 KG kettle-bell for one song (3-4 min) I alternate hands each lap.
Stop in a corner of the track and do one set of tabata planks.
Jog for one song.
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.)
Jog for one song.
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.
Jog for one song.
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.
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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