Carry on exercising - the August 2022 edition

[roonetta]

Hope this works!

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

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

Days exercised 191

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

Well done on 150 Motherforkin and reaching the 190s Sophie!

Hope you are feeling better Pelo

DS has a stinking cold so am keeping everything crossed I don't get it.

Walk to/from work Thursday and Friday
50 minute Pilates with bands today

Days exercised 175

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.

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

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)

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

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

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.

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.

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

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! 😂

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.

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

DS's cold seems to have gone already and no sign of me getting it, thanks Sophie.

Great to see everyone doing so well. Does anyone here do foam rolling? I feel like I would benefit from it, but wonder if it actually works

Walk to/from work Monday
50 minute Pilates session today which was tough

Days exercised

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)

SophieLion If you’re unfit, your heart rate tends to go up fast, so a low heart rate when exercising either means you’re super fit, or that your watch isn’t registering your heart rate properly. If you were very out of breath, you almost certainly hit zone 3, possibly even 4 🤔

@roonetta I've seen foam rolling but not tried it. Looks like it would feel good on the muscles though.

Crimson, I'll Pick the "very fit" over the "watch isn't working properly" 😆😉 But seriously it's probably the latter as I ran pretty fast up a short hill today to see the heart zone and it only went into zone 2. But checking my max heart rate and the fastest my heart was beating during the run, that gave me 80% of the max. So I'm confused 😐 perhaps my settings are wrong.

Roonetta, when I did physio for my knee years ago, she told me to buy a foam roller for stretching. I didn't buy but have used a few times and it does the job well. *
*
7km outdoor run with a friend today. And the Bowflex 3 min plank.

Days exercised 194

I used to do foam rolling (or rather electrical pipe rolling - our trainer thought foam but was for wusses ) when I was going to the hard core gym. We did it as our warm up and cool down. When I train properly and regularly I don't get doms very badly so I don't know how effective it was but I think the theory is to breakdown the muscle fibres before the reknit after your workout.

Short run this morning before a meeting and a weights work workout after!

Days exercised 153

Thanks for the foam rolling tips. I think I'll invest in one and give it a go. My poor muscles are constantly sore at the moment. I suppose that means the Pilates is working

Only time for a 2 mile WWL today

Days exercised 178

First power zone challenge ride done
To do before Monday is
30 min of my choice
45 min power zone endurance (low intensity)
30 min power zone (lactic threshold)

I had a go at a Yoga Inferno - workout 2 (the resistance one, rather than the cardio one). I’m not convinced I enjoyed it enough to add it to my repertoire.

(7/20)

Epic heat day 11 (glutes and hamstrings), 3 min bowflex plank and a 10 min girvan abs workout.

Are you feeling good now that you're exercising again oubliette?

Days exercised 195