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Friday observations and virtual tour update

Friday, September 21, 2012

Today is day 507 of consecutive cardio, although the time limits and workout have changed. What I have done is to cut back mileage and time on cardio and extended the strength and flexibility routines.

Back when I made the one year mark in the cardio streak, I hit the weight and BMI goals of 94 pounds and the healthy BMI category. I transitioned into maintenance type cardio (to rest, more than anything) but kept the 20 minute minimum time period for cardio.

Once I hit 500 days in the streak, my plans were to end the streak and take two to three days per week as rest days. If you've been reading these blogs, you know I cut back, but didn't quit as I had planned. At this point, I'm at 507 days and counting but the exercises have changed.

I've reduced the minimum daily cardio to ten minutes per day, currently in one minute increments. Three or four days a week those increments are made up of stationary running, one minute at about 130 steps/minute, and the other days per week those increments are made up of running outdoors. Both take my heart rate to about 160 bpm.

The full 'new' workout goes something like this:

Bench press, 15 reps
Crunch, 35 reps
Tricep dips, 15 reps
Seated leg extensions, 20 reps
Bicep curls, 20 reps
Squats, 15 reps
Running in place, 60 seconds
Forward stretch, 60 seconds
Standing quad stretch, 60 seconds

The nine activities above comprise one set and my goal is ten sets, three days per week.

The shorter workout for the other four days per week are:
pushups, 15 reps
Crunch, 35 reps
Squats, 15 reps
Running outdoors in 60 second intervals
Forward stretch, 60 seconds
Standing quad stretch, 60 seconds

The Jog/Walk Across America team stats:
Team distance as of Friday 21Sep: 3043
Current Location: Twin Bridges, Montana
http://goo.gl/maps/4s9u
(The map is updated three times per week. Feel free to visit.)
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