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WRITEMANN1's Photo WRITEMANN1 Posts: 12,143
6/6/11 11:14 P

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Don't forget the other inner strength: your motivation, and your goals. emoticon

Steven G
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GWBACH's Photo GWBACH SparkPoints: (129,135)
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6/6/11 9:14 P

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as long as you give yourself a rest or recovery days, yea, its good for you.


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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DOUGDC's Photo DOUGDC Posts: 2,169
6/6/11 7:37 P

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My inner strength was pumping away at a rate of about 130 per minute on the recumbant bicycle cardio machine for 30 minutes today. That was a lot of work! Made it, though, and kept the streak alive! This is good for me, right?

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WRITEMANN1's Photo WRITEMANN1 Posts: 12,143
6/5/11 4:08 P

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Work on your Inner Strength first, then move on to outer strength.

Steven G
SW-MO Ozarks

My Author Page:
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https://www.createspace.com/5865057


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DOUGDC's Photo DOUGDC Posts: 2,169
6/4/11 10:16 P

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Today was my third time through the SP core strength exercise set called Ab Challange. Getting better at this, doing the exercises with better form. Strength? It looks like it's going to take a while. I'm keeping a positive attitude.

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WRITEMANN1's Photo WRITEMANN1 Posts: 12,143
6/4/11 8:22 A

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emoticon

Steven G
SW-MO Ozarks

My Author Page:
https://www.amazon.com/author/mannsg

https://www.createspace.com/5865057


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DOUGDC's Photo DOUGDC Posts: 2,169
6/3/11 8:02 P

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Not sure I'd agree with your trainers' assessments regarding recumbent bikes. I pay attention to the watts I'm exerting and watts are watts, no matter whether you are sitting over the pedals or behind them.

The real reason I select the recumbent posture, however, is that I'm recovering from some surgery and don't want to put too much pressure between my legs...

Today was a cardio day on the bike and I was able to do level 9 cardio for 30 min, with heart rate held at 123. I think I'll up the target heart rate to 130 and see how that feels. Then get back to some of the random programs which are not nearly so boring!


Edited by: DOUGDC at: 6/3/2011 (20:04)
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WRITEMANN1's Photo WRITEMANN1 Posts: 12,143
6/3/11 8:42 A

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Sounds good!! emoticon Be mindful up jumping up the levels to quickly.
Though I would opt for the traditional stationary bike over the 'reclining' bike. I've had three trainers tell me if I wanted to take forever to see results or I just liked to 'think' I was working out, to use the reclining bike. At the gym I go to the only one's that use those bikes are the folks 70 and older or the folks that either like to read or not sweat.

Steven G
SW-MO Ozarks

My Author Page:
https://www.amazon.com/author/mannsg

https://www.createspace.com/5865057


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DOUGDC's Photo DOUGDC Posts: 2,169
6/2/11 9:24 P

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Back to the core Abs Challenge routine today. Looked at the demo's more carefully, and did the exercises with better form. Man, my lower abs are weak. Lots of improvement to look forward to. Got in two sets of 12 and two modified planks of 30 seconds each.

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DOUGDC's Photo DOUGDC Posts: 2,169
6/1/11 11:43 P

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Today was second recumbent stationary bike event. Level 8 this time, using cardio program holding heart rate about 123 = 80% of max heart rate for age. Effort ran about 90-100 watts. Plus walking to and from the gym. Got in two miles walking plus 30 minutes cardio. Next time I'll try level 9. All good.

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GWBACH's Photo GWBACH SparkPoints: (129,135)
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6/1/11 12:42 P

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keep posting and remember WE ARE WATCH!! lol


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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DOUGDC's Photo DOUGDC Posts: 2,169
5/31/11 11:08 P

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Thanks, GWBACH. Today I did the Abs Challenge, first stage core strength building exercises from SP. It was a bit sore, but got two sets of 12 reps each for the exercises. We'll see what 3x a week core exercising for a month brings. Got the streaks set up, now to keep them.

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GWBACH's Photo GWBACH SparkPoints: (129,135)
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5/30/11 5:42 P

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awesome, nice work


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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DOUGDC's Photo DOUGDC Posts: 2,169
5/30/11 3:11 P

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Thanks, AFOOT52 -- just did the first cycling bit at the gym at level 7 on the bike. Next time 8 and up from there. Great to be back in the saddle again. emoticon

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WRITEMANN1's Photo WRITEMANN1 Posts: 12,143
5/30/11 2:46 P

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emoticon

Steven G
SW-MO Ozarks

My Author Page:
https://www.amazon.com/author/mannsg

https://www.createspace.com/5865057


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DOUGDC's Photo DOUGDC Posts: 2,169
5/30/11 10:17 A

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OK -- thinking small (fast starts) two goals -- not big challenges. Maybe attainable:
1. 3 minute step test to 110 by 30 June
2. Crunches to 10 by 30 June
Approach:
1. Recumbent cycling at gym, 30 min 3x per week
2. SP core exercise 3x per week, at home. Hopefully enough abs in that grouping
3. Daily walk 2 miles (brisk) (1 mile on cycling days)
4. Assign streaks to each (3 is already a streak)

Let's see what I make happen in a month.

Doug



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DOUGDC's Photo DOUGDC Posts: 2,169
5/29/11 6:52 P

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Thanks, guys. Your comments feel right on the mark. I'm going to see what the SP program suggests for core exercise, and my wife immediately suggested Pilates at the local gym where we're members. We'll see what works.

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WRITEMANN1's Photo WRITEMANN1 Posts: 12,143
5/29/11 6:31 P

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I'm 60. Former Marine-Quantico, then 8th & I. Take the freaking test again in a week. Get some good sleep, eat light, stay away from the boob tube.
If your numbers are the same or close, YOU really need to fix them!! Start doing aerobic-cardio. That's all, bro! We're in this together. 165 is what I want to weigh. I'm 5'7" 227 lbs. If your weight is heavy for you, start beating the road!!

I'm here for you!

Steven G
SW-MO Ozarks

My Author Page:
https://www.amazon.com/author/mannsg

https://www.createspace.com/5865057


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AROUET's Photo AROUET SparkPoints: (4,413)
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5/29/11 6:10 P

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You want to build your core nothing beats Pilates!

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GWBACH's Photo GWBACH SparkPoints: (129,135)
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5/29/11 4:19 P

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hi Doug
First congrats on taking the fitness test, and wanting to fix the body up.
I am 53 and not having much for formal weight training bought the P90X program, and after 3 times through the program I have had great results, so last year I went to P90X Plus and again, enjoyed the results. It hits all the areas and I just follow a long and chart my work outs and enjoy the morning routine. I enjoy Triathlons and running marathons, so I can only say P90 works might help you. here is the link. good luck
www.beachbody.com


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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DOUGDC's Photo DOUGDC Posts: 2,169
5/29/11 3:51 P

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OK, so I'm 66 and former military, weigh 165 or so, and walk or ride my bike nearly daily. (I avoid my car in favor of mass transit). So I've believed I'm in pretty good shape.

Today I took the four simple fitness tests on the SP site and got a real wakeup:

Pushups -- I could do 20 which was "good" on the chart for my age
Crunchs -- I could not do even one using the technique described - worse than bad.
Step test -- 123 beats in first minute of recovery -- "poor" on the chart, but
1 mile walk -- 13:34 on the local high school track -- excellent on that chart.

My resting pulse this AM was 64.

So endurance may be OK, but recovery sucks. And clearly the core is a disaster. I felt like a bug pinned to the floor trying to do enough of a crunch to move my hand six inches forward on the floor. Man!

And maybe some more aerobic work will get my recovery rate down. But clearly the core needs help. I'll check things again in a month or so. Meanwhile some spark exercise plans...

Any suggestions out there???

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