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BRAVELUTE's Photo BRAVELUTE SparkPoints: (78,732)
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8/25/14 2:16 P

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I did the pool circuitry today for a total of 74 minutes. My spark activity tracker logged it as 6300 steps, 3.5 miles, and 430 calories burned after I classified the workout at water aerobics.

I did not do any of the stations as Tabata today. It seemed I was working harder just sticking to the set schedule, doing each of the ten activities for 3 minutes+. When I just keep moving for an hour, randomly choosing my movements, I tend to switch off when I start to get tired of that movement whether because I'm bored or just plain tired.

Well, with the plan, I caught myself switching after just one minute but made myself go back and stick with it.

I can definitely see the benefit of having this plan and sticking to it.

Tomorrow, I will switch off some of the plan to include jumping twists. Also, I did not take my aqua bels today. I want to use them tomorrow.

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BRAVELUTE's Photo BRAVELUTE SparkPoints: (78,732)
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8/25/14 10:27 A

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Okay, this Circuit-TRY is for the pool on your lunch hour. I'm in Florida and currently do an hour daily in the deep water. This Circuit is designed to fill up an hour, with 3 minutes at each of 10 stations, then repeated. If you use a spark tracker, you will log over 5000 steps or 3 miles. If you only have enough time to get in 1/2 hour, it's okay to NOT repeat the circuit. I wear water shoes and put the tracker on the shoe. I'd recommend using water shoes even if you don't have a spark activity tracker.

Note: All movements take advantage of water resistance. If you have aquabels (styrofoam barbells on PVC pipes that add extra resistance) they will add to your workout. YOu can do all arm movements while holding the aquabels in the water.

Station/activity

1. Pool entrance on the steps: Walk up and down the steps ( or ladder) for 1 minute, then walk laps across the pool for 2 minutes. End at a spot that is about chest deep.

2. 3 minutes jumping jacks. Aim for 1 second per movement. lift straight arms up to the top of water (not out of water) at the same time you jump out. Lower your straight arms down to your sides as you jump back to legs together.

3. Bicycling 3 minutes
Depending upon your abilities choose the method or modify:

a. holding side of pool with back to the pool: lift legs up and bicycle
b. holding side of pool, facing pool: lift legs up and bicycle.
c. lie on left side as if going to do the side stroke and bicycle. (you will probably pivot around so be sure you are not going to run into the wall or someone else.
d. In deep water, "hang" vertically, lift legs to a 90 degree angle and bicycle legs, while doing arm circles or figure 8s.

4. Scissor kicks 3 minutes
Choose one of the forms in #3, keeping legs straight, do scissor kicks.

5. High Knees Move to chest deep water.
3 minutes high knee running. Add arm movements as if jogging. Aim for one second for each step or faster.

6. Walking Laps 3 minutes Move your arms underwater as you move them when walking on land.

7. Nordic walking (without sticks) 3 minutes
Slide/jump legs back and forth as if nordic walking or skiing while swinging arms back and forth in large movements.

8. Treading water 3 minutes Move to deep water and tread water 60 strokes per minute. If you are not able to stay above water, move to side of pool. holding on with one arm and moving your free hand with your feet. switch halfway through to hold on with the opposite arm.

9. High leg lifts 3 minutes: Move to chest deep water. Lift straight legs, one at a time as high to the water's surface as you can. Swing opposite arm up.

10. 3 minutes cool down walking with walking arms.


On 2nd circuit, You may simply repeat, OR increase intensity by doing Tabata workouts:
Do movement with arms and legs as hard and fast as you can for 20 seconds. Then go back to slowly for 10 seconds. 6 repetitions to complete the 3 minutes for each station.


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BRAVELUTE's Photo BRAVELUTE SparkPoints: (78,732)
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8/5/13 10:31 P

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I have used the First pass of my Walking the Block Off Doggie Circuit two times now. The steppin and high steppin are great on the wide curbs. The other activities work well when Jewels (my Yorkie) stops at a driveway where there is no curb. I don't like doing squats without something to hold onto, so I might need to switch that one out. When I bet back from the convention, I'm going to have a trainer at the gym check my form. Perhaps I'm doing something wrong that is making me feel like I'm going to fall backwards. So, if you're going to try this circuit, be sure of your form for the squats and lunges. Sometimes I stay in one place for the lunges, and if Jewels starts off down the street, I lunge walk. Also, since we are walking midday in Florida, it is too hot now to do the 2nd pass with intensive intervals. That will wait until winter or I'll do it on our early morning, or late evening walk now.

Circuits I've designed: 50 points total (50 each)
"Walkin' the Block Off Doggie Circuit"

Circuits I've tried and evaluated ___10____ points total (10 each)
Point totals for the month __60___

Edited by: BRAVELUTE at: 8/5/2013 (22:35)
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BRAVELUTE's Photo BRAVELUTE SparkPoints: (78,732)
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8/3/13 2:56 P

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Walking the Block Off Doggie Circuit

Requirements of the Place: A circuit around a block that usually takes about 5 minutes to walk with your dog. Pick a block with curbs, some shady spots, sidewalk if it is a busy street. You will need periodic landmarks. My neighborhood has banks of mailboxes with pretty even spacing.

Needed Equipment: One dog on a leash who likes to stop, OFTEN.
However, you COULD do the circuit without a dog, but the neighbors might worry about you.

Station prompts or Now that I'm here, what do I do?

First Pass: Walk the dog around the block. Every time Fido stops to sniff, inspect, or leave his own signature, you do the next set of station activities. For me, that's just about at every driveway. So I alternate activities, repeating the set I'm on until the dog is ready to move on to the next great spot.

1. Steppin. Using the curb, step up right, up left, down right down left.
2. Squats
3. Overhead stretch right, then left
4. Lunges

5. High Knee Steppin:
a. Step up on curb, right foot,
b. Left knee up high (don't touch left foot to curb),
c. Left foot down on ground.
d. Right foot down on ground.

e. Step up on curb, left foot,
f. Right knee up high (don't touch right foot to curb),
g. Right foot down on ground.
h. Left foot down on ground.
Repeat

Alternative: kick the high leg across the body and back down onto the street. If your balance is good, pump your opposite arms.

6. When you come to a concrete lamp post, tree, side of building-- someplace where you won't get splinters: Standing plank pushups
7. Waist twists or bends

2nd pass: By this time, my dog is ready for some action, has finished saying "Hi" to the rest of the dogs in the neighborhood. So we go around again, and do an intensive interval circuit:
Choose an intensive movement (powerwalk, jog, run, hop, Jump Rope,)

Alternate walking with your intensive movement. So, power walk to the first land mark (mailbox.) Walk to the next mailbox. Powerwalk to the next mailbox. Walk to the next. Continue until you get back home. Go in, cool off, and replenish water.

While I designed this to ramp up my activity during lunch, the circuit is great to do in the summer before sun up or after sun down.

Point Tally

Circuits I've designed: 50 points total (50 each)
"Walkin' the Block Off Doggie Circuit"

Circuits I've tried and evaluated __________ points total (10 each)
Point totals for the month __50___

I can't wait to see if someone tried this circuit. Please report back in this thread if you do!!

Paying it forward at
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BRAVELUTE's Photo BRAVELUTE SparkPoints: (78,732)
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8/1/13 10:50 P

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Challenge: Home Circuit-TRY


Challenge: Create a themed exercise circuit of 5-10 Stations for Fun and Fitness that members could do during 10 minutes of their lunch break. Use simple equipment anyone could have available at their home, place of work, on their porch, at the golf course, or even their in their car. Write up the prompts for the activities at each station with a list of equipment needed for that station. Give your Lunch Circuit a name and post it with your 5-10 stations and prompts for each.

You may design more than one circuit, but share each in a different post.

Now the fun part. Choose another member's circuit and come back to report on it.
50 points for each circuit you design.
10 points for each circuit you evaluate. 10 points each time you work through someone else's circuit.
Please keep a tally of your points as you participate. You can evaluate circuits without actually designing one of your own.

Point Tally Template:

Circuits I've designed: _________ points total (50 each)
Circuits I've tried and evaluated __________ points total (10 each)
Point totals for the month ________________


Paying it forward at
Eat to Defeat Fat Cells, Cancer Cells and more
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=58578


Living with
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teams.sparkpeople.com/HEALTHY
LUNCHCLUB


Download the Full Plate Diet E-Book at
fullplateliving.org/diet/full-plate-diet-fiber-guide


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