Carry on exercising - the August 2022 edition

[roonetta]

Hope this works!

In my usual routine - gym 3x week with yoga or Pilates and walking other days. Gradually getting stronger. Vegan protein powders are helping I think, found some that are okay to pretty nice, not found any I'm mad keen on but I can live with pretty nice. A lot of them are excessively sweet. I like sweet as much as the next person but theres' a limit

Hope you get some sleep Pelo. Nothing worse than sleep deprivation

Your routine sounds great cat. Lots of variation. I've never tried protein powders, but have heard they don't taste the best

Hope everyone else is okay.

Walk to/from work Friday
A different Girvan 20 minute full body workout today

Days exercised 161

Morning all. Sorry to see so many people have difficulties at the moment. Sophie, hope your back is better soon, and Pelo, hope you can crack the insomnia. I'm sure you won't lose significant fitness in five days.

I've still got a bit of the lurgy hanging around, plus I feel achey from my flu jab, but I'm a lot better than I was. I have a plan for a proper reset over half term: I have to work and DH is taking DD on holiday, so it'll be just me and the cat and I ought to be able to find time to exercise every day without having to get up any earlier.

30DS L1D4 done. I ought really to start counting at the beginning again as it's weeks since I last did it, but I can't face it, it's too boring.

I've finally got some sleep Kirkland sleep aid is the magic

Good news, Pelo!

Posting again so I don't lose track - days exercised 152. I might manage my target for the year but it's looking a bit tight unless I buck my ideas up a lot.

Glad you got some sleep finally
@PeloAddict. Well done everyone. Yeah @rooroonetta a lot of protein companies really over sweeten them but I don't eat meat and I'm too lazy to sufficient protein otherwise. The gym instructor showed me a triceps workout that killed but in a good way. Well my new strength will be tested tomorrow. Taking my heaviest guitar for a jack socket repair and I don't have a car so have to walk. It's local. That can be my new endurance test.

Sorry to hear others have been feeling off too, I've been flattened for a few days with some sort of viral thing. I managed a short, gentle jog this morning.

Days exercised 139

30 min power zone endurance ride in progress!

Were you typing and pedalling, Pelo??

Swim today.

Days exercised 140

I was! Pelofondo at the weekend so 50 miles to do. Eek

So an interesting finding- someone on xxfitness on Reddit said that when you go to the gym you should do your strength first and cardio after. I've always done my cardio first (to ensure I'm warm) but apparently you get a lot more out of weights if you do it first and the effect on your cardio is much less. So I tried that today and I think they're right.

If you lose me, I'm hanging over a bin somewhere

30 seconds tempo, 30 seconds vo2 max, repeat x 7
3 mins recovery
30 seconds lactate threshold, 30 seconds vo2 max, repeat x 5
3 mins recovery

And then do the whole lot again

Today’s exercise: 5 x 7 minute anaerobic threshold row

I’m getting a bit confused about heart rate training. I did most of that session at 95% of what I believe to be my maximum heart rate (based on the highest number I’ve ever seen, not the 220-age formula). It felt a bit challenging, but also as if I could keep that pace up for 20-30 minutes. I could still sort of talk and there was no massive build up of lactate acid. From everything I’m reading online it’s pretty clear that that’s not what 95% MHR should feel like. So do I need to go even higher to reach that point?

I don’t expect anyone to know the answer by the way. Just musing 😄 My training programme is obsessed with training in different heart rate zones, but I just can’t work out how those apply to me.

Great work Pelo!

Sorry Crimson I am completely clueless about those sorts of things, which I know is of no help to you . Well done though!

Glad to see you back at it Professor and Motherforkin. Hope your back is on the mend @SophieLion

My arm is paying for the full body workouts, even with lighter weights. I think I am going to have to admit defeat and give up on any strength workouts for a while

4 mile WWL done today

Days exercised 162

Oh no, Roonetta, I'm sorry to hear that. I know you had been to see someone before, is there any chance of getting another appointment?

I got out early (in the pouring rain) to run/walk with the dog. Then I went totally mad and did some weights when I got home. I'll be in pain tomorrow!

Days exercised 141

That must be really frustrating @roonetta.

@iloveeverykindofcat I’m sure I read the weights before cardio thing somewhere too, but I’ve forgotten the explanation behind it 🤦🏻‍♀️

Today’s exercise: endless repeats of 15 seconds sprinting and 15 seconds rowing slowly, interspersed with medium paced 500 metre rows. I generally really like the sessions where I have to push myself, but I felt lacking in power today. I can feel yet another cold coming on, which probably has something to do with that..

@roonetta I'm sorry to hear that! @CrimsonAlligator I think in basic terms its just that cardio depletes glycogen which you can use to lift heavier if you're trying to gain muscle? In any case it seems to work. I did indeed get more reps out. Cardio afterwards about killed me but I have a sedentary job so needs must!

Day off today, I've got pelofondo this weekend so don't want to do too much

Thank you for your concern Roonetta and for the wishes professor. ** orthopaedic told me to rest it for 3 weeks and no exercise (and medication) and it's doing a lot better. We're away next week for half term so will resume exercise after that. Very strange not to be exercising....

I'm sorry your arm still isn't right Roonetta 😢
How is your shoulder now MotherForkin?

That's interesting re strength and cardio cat. I don't normally Mix the two but will definitely bear it mind next time I do!

I'm also clueless about the heart rate stuff crimson. What cat says seems to make sense (and sounds very knowledgeable!)

@SophieLion I'm not super knowledgeable. I'm just a bit of a nerd, so when I get into a hobby I like to research it. Definitely not an expert!

Thanks for the good wishes. I think I will have to bite the bullet Motherforkin and try and get an appointment with my GP. Probably easier said than done, but it's definitely gone on long enough.

Glad to hear your back is feeling a little better Sophie. Have a great half term

Hope you can keep your cold at bay Crimson. Very impressive rowing!

Walk to/from work

Days exercised 162

That's frustrating, Roonetta, I hope you're able to get an appointment soon. The enforced rest must be a challenge, Sophie! I hope it helps.

The last two days I have been completely chasing my tail but I did 18k steps in the process yesterday so I'm counting it! I decided to try my hill run today and since I haven't done it in months, I'd just do what I could of it. I managed about 2/3 jogging and walked the rest which was massively more than I expected!

Days exercised 143

Pelofondo in progress... I want 100 miles over 2 days

Wow, Pelo, that's an amazing challenge. Good luck!

@PeloFondo Yikes that is impressive! I am keeping same routine and gradually getting stronger. Its very slow, but then body recomposition is. This weekend has been pretty easy days, just some yoga and walking. Monday I will go back to gym. I'm doing weights first now and I do indeed perform better on them. Doing the elliptical after is hard going but I've only got a limited amount of time and opportunities to physically get to the gym and back - its 9 mins on the train so I have to fit in with the schedule. I can't drive because I've got a visual processing disorder.