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HALOGRAN's Photo HALOGRAN SparkPoints: (0)
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5/18/11 11:12 A

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Haley

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Health is the thing that makes you feel that now is the best time of the year.

Franklin P. Adams

Co-Team Leader The Mediterranean Way
Co-Team Leader Spark Birmingham - The Official Team


 current weight: 157.6 
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ELSEEBEE's Photo ELSEEBEE Posts: 4,410
5/17/11 3:03 P

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Thanks for this info, Haley. You should be a Spark coach! That's the best explanation I've seen of muscle confusion!

-Carol
You are what you believe.
HALOGRAN's Photo HALOGRAN SparkPoints: (0)
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5/17/11 10:20 A

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Resa, awesome advice! Thanks. I finally figured out that if I'll just get up and do something that's 75% of the battle! Have a great time on your trip!

Muscle confusion is really important....I wish I had always known that. I'm working on getting back to running (and by that I mean walking and jogging not just running--will be on a treadmill at the gym at our church because this chic won't be running in the 100 degree weather of Alabama tyvm!) but quickly found out that if I did alternate running with some sort of cross training every other day 5 days per week it worked better. Like this:
Monday: run
Tuesday: boot camp
Wednesday: run
Thursday: boot camp
Friday: run
Saturday & Sunday: a little walking and playing with the kidlets--hey, I'm moving and that counts!

Also, if you need more variety in your exercise I have some suggestions:

If you walk add in your arms--that increases your workout by 20%. You can just lift them up and down in front of you...as if you had weights. Make your movements slow and deliberate. Don't just fling your arms up and down...if it's a more controlled movement you are making your muscles work harder.

If you use weights try going for a lighter weight and lots of reps. For example, use a 3-5 lb weight and do 30 or 40 reps rather than a 10 lb weight and 12-15 reps. The high frequency of reps will give you the long, lean (girly muscles) rather than the bulky muscles....which is my preference.



Edited by: HALOGRAN at: 5/18/2011 (11:10)
Haley

-----------------------------------
Health is the thing that makes you feel that now is the best time of the year.

Franklin P. Adams

Co-Team Leader The Mediterranean Way
Co-Team Leader Spark Birmingham - The Official Team


 current weight: 157.6 
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-RESAMARIE's Photo -RESAMARIE Posts: 2,353
5/15/11 3:39 P

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Great comments here... I am packing and ready for a short trip and will check in when I can.

~ Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits. ~ Thomas Jefferson


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-RESAMARIE's Photo -RESAMARIE Posts: 2,353
5/15/11 3:39 P

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I am really trying to keep it up and after just a few weeks I am waking up putting on my workout duds. My walks are longer and/ or have more intensity. My dog is looking good too! LOL

Off to Daytona Beach and will walk there too and use the Fitness Center. I want my confusion to in my body and not my head...lol.

~ Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits. ~ Thomas Jefferson


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HOPESINGH's Photo HOPESINGH Posts: 2,151
5/15/11 5:26 A

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emoticon Resa, good advice!
I'm kinda counting on my personal trainer to confuse my muscles. I don't train with him every time, but I use his new ideas when I train alone so it works well. And it's so much more fun to vary the workouts!

Your current safe boundaries were once unknown frontiers.
Winter 2017 Challenge, Rookie Team
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REBECKY44's Photo REBECKY44 Posts: 9,900
5/14/11 9:25 P

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Wow!! You guys are really working out!! I love walking the best. When I do my treadmill I listen to Motion Traxx on my iPod (I LOVE the podcasts)! It helps me keep cadence and to bump it up. Once it begins to feel 'easy' then it is! You have to challenge those muscles to make a change.

I haven't been very consistent with the strength training. I do the wall push ups in the morning when I am waiting for the shower to warm up, then I will do a few crunches on my exercise ball, I keep the dumbbells by my computer and will do some arm work when waiting for the computer to boot, and the rest is really hit and miss. (sorry to admit)

www.motiontraxx.com/

*♥)
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(.♥ ( ;.♥Becky ♥

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust your actions."
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FUTUREHOPE49's Photo FUTUREHOPE49 SparkPoints: (0)
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5/14/11 8:21 P

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I have been doing loads of exercise including gardening and lots of digging. I seem to be bulking up so I think I have too much testerone in my body. I change my strength training frequently and also do running sprints when I walk. When DH and I go hiking we can't go very fast because of his claudification problem in his leg, so I can't change that. I am changing what I eat though and hope that will make a difference.

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GRNDMOM43's Photo GRNDMOM43 Posts: 47,152
5/14/11 5:25 P

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I did very well last week by changing up my workout routine to do something different each day. This week I have not kept it up and the scales are not pleased. emoticon

Nola

Kansas~ CST
Each step taken is a calorie left behind!

Don't quit! Tomorrow is another day to Sparkle.







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ELSEEBEE's Photo ELSEEBEE Posts: 4,410
5/14/11 5:08 P

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Amen to that, Resa! Just this morning I pulled out all my old Spark workouts and started seeing where I want to go next. Like SP recommends, I try to change my routine every 6-8 weeks or when my body starts saying a routine is easy. The only cardio I have available is walking/running because I live on a steep mountainside (no biking here for me- but Lance Armstrong does train here!). But what I need to do from time to time is change the route, or if I'm using the treadmill, change my speed and incline. I am a firm believer that all the "dieting" and/or calorie deprivation in the world won't help weight-loss much without movement.

Gotta go, workout done this morning, but I can go up and down the stairs in my house for a little "bump"! emoticon

-Carol
You are what you believe.
-RESAMARIE's Photo -RESAMARIE Posts: 2,353
5/14/11 4:34 P

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It is important to train for endurance in your workouts. When I was walking and just walking it did nothing at some point. One must add extra time or difficulty to your routine and it is often best to do different exercises during the week. Right now I am walking, riding my bike inside and out, using a mini-trampoline with a DVD or a walk on it. This process avoids the plateau when trying to lose weight.

"Muscle confusion challenges your body to reach its maximum potential by elminating the plateau effect."

Something to note: If you believe it works then it works!

Be strong and be dedicated. One must workout 5 days a week for about 40-45 minutes for weight loss.

I am 55 and I am tired of all the diet rules. What I found out is that this works for me and everyone had their own way of working out.

Now get on your sneakers and get moving!!!

~Resa emoticon

~ Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits. ~ Thomas Jefferson


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