Carry on exercising - the August 2022 edition

My thighs are sore - presumably from yesterday’s squats/lunges. So I did abs today. Only it appears that KAbs L3 has squats and lunges anyway.

(6/20)

I have! Done 3 of them now and they're all grim

So have you done your FTP test pelo?

Thanks crimson. My watch seems to have me in zones 1 or 2 (thought it would go higher as was very out of breath in HIIT today ). Does that mean I'm unfit? Or doesn't it work like that?! Perhaps I need to push myself more. My quads were also starting to hurt so but halfway through and that was slowing me down I think.

SophieLion different heart rate zones build different types of fitness, so there isn’t really an ideal number to aim for.

This is a little simplistic as there are more than 2 heart rate zones, but roughly 60-70% of maximum heart rate is good for building base level fitness, strengthening your heart and making your body more efficient at burning fat. Anything over that increases your anaerobic capacity, i.e. your bodies ability to function when it starts to run out of oxygen. That’s what you need to aim for if you want to get better at activities that require shorter bursts of energy, such as sprinting.

Most of the training program I’m following is made up of long, fairly slow paced sessions, with only 1-2 shorter sessions where the focus is on anaerobic training, e.g. 4x5 minutes sprint training. That’s supposed to be a good mix as trying to build anaerobic fitness without having a good level of aerobic fitness is apparently a bit pointless.

That’s my long winded way of saying, aim for a mix of heart rate zones! 😂

Thanks pelo. Will have a read. I realised my watch says heart zones so I'm curious which zone I should be in.

Nice you got a compliment cat! It's great when the hard work starts to show.

Today epic heat day 10 - dumbbell HIIT - plus bow flex 3 min plank and a Kirsty chela abs workout. Apparently I only burnt 176 calories during the HIIT... no comment!

Days exercised 193

The shoulder press was in service for the first time yesterday at the gym. Lord I felt that. @PeloFondo ty for the link. I'm always trying to keep my heart in the aerobic zone when I do elliptical but I just find the monitors so bizarre. They go from low to high within minutes, at the exact same percieved effort.

Going to do a body fat estimate soon. Gym instructor said I'm looking good, that although I'm slight I don't look weak, and have some muscle definition. Of course that's just a bonus, my primary aims are to feel capable and minimise back pain as much as possible, but it was a nice and surprising compliment!

Also I realized I have a magic ability that could get me a valuable new career in bomb disposal. If my colleague says 'we have thirty seconds to diffuse this bomb' I will say 'say no more' and simply do a plank, thus causing thirty seconds to stretch to infinity, and allowing infinite time to diffuse the bomb. I could be rich.

Glad you're feeling better and up to another challenge Pelo.

I had a long walk on Fri, a planned rest day on Saturday and an unplanned one yesterday. Short run and short swim today.

Days exercised 152.

Probably the best explanation
https://www.champagneandcoffeestains.com/power-zone-training-and-challenges/

Hope you don't get the cold roonetta and hope your DH feels better soon.

Did epic heat day 9 (full body callisthenics) earlier today. No time for any add-ons.

What is a power zone challenge pelo? Does it relate to heart rate zones? Glad you're feeling better.

Days exercised 192

I’m managing to keep on keeping on! I did Ri30 L1 (34 min) this evening. I probably have enough DVDs to do 20 different workouts during November.

(5/20)

Finally feeling more human after 3 courses of antibiotics! Perfect timing as my new 6 week power zone challenge starts tomorrow

Yesterday was rest day buy I did some yoga and a good walk today. Gym tomorrow. Have to get up early for it but that's fine with me. Would much rather wake and sleep early than the opposite.

Rest days Friday and Saturday (although I did do 20,000 steps on Friday). Thought I’d better start Sunday with some exercise before my motivation left me. KB&T L1 (40 min).

4/20

Rest day yesterday and today a 5km interval run on the treadmill plus a 10 mins girvan abs workout.

Days exercised 191

Congrats on 150 days motherforkin! 🎉 and well done on 3/3 oubliette.

6km outdoor run today. Felt so unfit. At least my watch told me I'd burnt a sensible number of calories this time 😆

Days exercised 190

I'm so contrary if a fitness tracker told me to keep going I'd probaby rebel and quit. I need one that tells me to give up so I say 'NO I DO WHAT I WANT' and keep going 😂

3/20

Hello @MotherForkinShirtBalls! It’s good to see that your all still here!

My watch just buzzes at me too. I don’t think it had occurred to me that there might be ones with more exciting options!

3/3 days so far in November. I can’t actually remember the last time I managed 3 consecutive days. Another abs session (KAbs L2: 31 min).

Hello Oubliette, lovely to see you back. 😊

That sounds like a bad dose, Pelo, take care of yourself.

I think i need a new watch, all mine does is buzz at me. I'd love the odd disco ball to encourage me!

I can't believe I've finally hit 150! I wondered if I'd manage it at all earlier in the year. Long walk with dog and moany children today and a short swim because my shoulder is complaining that I haven't done my exercises this week.

Glad you found something that works crimson! Hope you enjoy your rest day.

My watch actually does do something like a mini firework display when I reach a goal Roonetta. But normally it's the standing up goal which is silly as I spend most of my day standing anyway!!

Good it's going well oubliette. Hope you're. It too sore.

For me today Epic heat day 8 (back and biceps) and a 10 min Girvan abs and core workout.

Days exercised 189

Thanks @SophieLion and @roonetta! so far, so good. I did a shorter 30 min session today focusing on abs (KAbs L1).

Day 2/20

I find my FitBit really unreliable for any kind of exercise that involves lifting my arms, even if it’s just a tiny bit. It’s way out when I’m rowing and don’t get me started on the weird readings I get when I use an elliptical. As my training plan is obsessed with training in the right heart rate zone, I ended up buying myself one of those heart rate meters with a chest strap and have not regretted it. It’s so much more reliable than anything else I’ve tried.

Today’s exercise: 2 x 6km slow paced rows. I’ll have a break tomorrow and see how I get on with doing some sprinting Friday.