Welcome New Members and a Walk Across America Update
Tuesday, November 13, 2012
Today is my 560th consecutive day of cardio.
This week I took over as co-leader of a new Spark Team. It's for new members starting this week, November 11 through November 17. It was my first spot as co-leader and I find there's a little more to it than, for example, the team for members joining last year with me.
I'm not sure I was contacted by a team leader when I joined and don't remember getting a message from anybody. I hope Ken and I are getting the message to all of you who are coming on board. Of course, please feel free to send a message and ask any questions you have.
I'm continuing my cardio workouts in one minute intervals. Sprint/run for one minute to get the HR up to around 150 and then recover. During the recovery minutes, I do stretching exercises. However, for over a year I did long slow jogging routines, working up gradually to the high HR workouts. Oh, along the year plus trek, I also dropped 94 pounds and I'm still grinning about that!
Six days a week I'm doing strength training, alternating weights and body weight exercises. And no, I'm not spending hours and hours on this, a full routine is only about an hour of exercise time, including the running.
For you new guys/gals, track everything you eat. Don't go over the calorie limit. Weight loss really can be reduced to math formulas. However, be sure and add daily workouts, at least ten minutes. Take off one day a week to rest. Finally, add some strength training maybe three days a week.
That's it, a three pronged approach to fitness and weight loss: Calorie Maintenance / Cardio / Strength.
Do it consistently and you'll change your body over the course of weeks, months, or a year or so. I did and so did a lot of Spark Friends. It works, and it can work for you.
The Jog/Walk Across America team stats is only sixty miles from the end of the journey. We should hit the mark this week. Team distance as of Tuesday 13Nov: 4003
60 Miles Remain