Keep On Exercising 2

[FurForksSake]

New thread!

45 minute Senior Flex - mainly aerobics. Managed some of the steps, but not necessarily in the right order... It included a bit of seated upper body work. Used two 3.7 kg weights.

Paid a tenner for an Inbody assessment which confirmed what I already knew - arms and legs don't look too bad, but I have a dangerous amount of visceral fat, rendering me morbidly obese even though my BMI (if you ignore the fact that the fat is mainly round my middle) doesn't look that bad on paper.

The good news - my grip is very good for a woman of 65 years, and would actually be decent for a woman in her 40s. My muscle and bone appear to be at the top end of normal for my age, but I obviously want to improve that.

Damn good job I didn't get the scan when I was 16st 4...

Gym: Adductor, 89 kg - 20, 20, 22. Abductor, 89kg - 20, 20, 20.
Chest press 20 at 12kg; 20 and 16 at 19kg.

Leg curl 14, 12 and 12 at 26 kg.
Leg extension - only 3, 4 and 5 at 26 kg. Was scared I was going to dislocate my dodgy knees.

Shrugs - 2 16 kg weights, 3 of 20.

Farmer's cary, two 16 kg weights.

45 minute Pilates class, mainly abdominal work, much of it with.a yoga ball.

46

50 mins Zumba Class - I impressed myself! 🤣 I think I'm defo better in morning classes. The other plus point was it was nearly all facing the front.
68/300
I'm going to have to pull my socks up going forward, if I want to hit 300 this year. I've already missed 21/89 days 😳

45 minute Musical Theatre Fitness class; 20 minute Simply Stretch class.

47

Lat pull - 22.5kg, 10, 10, 9.
Triceps pull - 22.5kg, 15, 10, 10.
Biceps curl - 26kg, 4.

Senior Flex class, 45 minutes, two 3.7kg weights for upper body work. Squats, sumo squats, fast feet, lunges.

Active for Life
Side raise - 7kg, 3 sets of 5.
Shrugs, 18kg, 5, 10, 14.
Farmer's carry, two 18 kg weights.
Biceps curl - 7kg, 10, 10, 3.

Looking at the visceral fat note on my Inbody scan details is quite sobering. I can only assume that the reason that my stomach isn't protruding more than it is can be because of the abdominal work that I've been doing. By BMI is just below 31, but my visceral fat score is really dreadful. Apparently, 'very high' goes from 15 to 30. I'm gulp 19.

On the plus side, I started out 26 pounds heavier, so goodness knows what my starting score would have been.

48.

Ive been slacking! I have hydrotherapy later and then hoping for a walk each day for the next four. And then physio on Tuesday and back on my exercise bike each morning.

I minute treadmill warm-up followed by chest press: 19 kg, 10, 10 and 7.

45 minute Musical Theatre Fitness Class - mainly cardio, bit of arm work and stretches.

49

6.5 mile walk with some good gradients
69/300

Hydrotherapy was hard! 45 minutes of moving in the water.

I have been slacking on the updating front!

I am here with
Tuesday triple - Core class, hard Pilates, and long yoga.
Wednesday - 70 x 25m swim
Today - 40 x 25m swim and 5 mile walk.

77

@WearyAuldWumman well you could focus on how much further there is to go …….. and / or recognise the achievements you gained so far from consistency and your own choices.

It’s hard though right?

26 min walk with weighted vest for me today. Progress not perfection!

@WearyAuldWumman my bmi is 21, but I can’t do any where near the exercise you can do, I’m slim but have no tone or muscle. Ylu sound incredible and have some so far!

I've thought about a weighted vest, @Comtesse, but I'm going to wait until I lose a bit more weight - a few months ago, I jiggered my right leg and foot on the calf raise machine when I forgot that I was going up in 7kg increments and I really did overdo it.

I seem to have recovered now, so if I can lose a bit more weight, I'll use a weighted vest to help keep up my bone density etc. Based on previous experience (losing a lot of weight in my 40s) I need to get down below 13 stones first.

That's extremely kind. I'm trying very hard to stave off the family osteoporosis.

The trainer for the Active for Life class was pleased with my bone density results and when I was in the Musical Theatre Fitness class today, I could see a shape to my arms when they were pumped up with the arm exercises that we did at one point.

I've had skinny arms most of my life - but I gained some arm fat when I went above 16 stones. I think that's all gone now. The fat seems to be disappearing according to when I put it on, if you know what I mean.

Another weighted vest walk yesterday (26 mins) and some jumping.

Going to put some good vibes music and jump around some more - off on hols this evening!

@Comtesse how do you find the weighted vest on your shoulders? I’ve got some tendinitis going on but I’m intrigued by the idea of a weighted vest for my poor bones.

Friday

Arm work was hard going, possibly because of the chest press the previous day.

2 minute SPARC warm up.
7kg for side raises. Only managed about 5. (Poor form.)
7kg biceps - 3X6.

45 minute Senior Flex class - mainly seated with lots of arm work using 3.7 weights plus leg work using bands. (Supposedly 'heavy' bands.)

50

Hello @FurForksSake I think a weighted vest is quite useful to add into the mix, but I prefer to do different types of exercise all the time. I have a zip up one that fits 19lb, currently have 13lb of weights in it. Think it was about £60 on Amazon, had dome vouchers to use up. I do feel it in my shoulders after 20-30 mins. Maybe practice with a heavy rucksack first and see how you get on? Probably use it once a week on average. It doesn’t feel that bad when you’re wear It but when I pick it up with one hand it does feel properly heavy!

i had quite a tough lower body class on Friday (to the point where we all lay on the floor laughing!)
And easy Pilates this morning- which felt quite good after yesterday.

79

3 hour Ceilidh - I'd say I was dancing at least 2 hours of that (they had little breaks). There was a live band and I absolutely loved it. I haven't seen so many smiley faces, in one place, for a very long time.
70/300.
Enjoy your hols Comtesse

Just wanted to add, I get tired just reading your updates WearyAuldWumman! I think you are fabulous 🤩

We are now calling the garage ‘The Gym’
I did all my physio - frankly there’s too much now but she is very diligent and not discharging me until my neuro appointment in case they can work together.
Also a proper upper body session with my new weights bench!
80

That's so very kind of you.

Haven't been to the gym this weekend - didn't brave Dave. You're mention of ceilidh dancing is making me twitch a bit...I have two piano accordions sitting here that I should be using. That's one of the reasons for training: I was horrified when I tried to pick up my mid-life crisis accordion (a Fantini...120 bass, red, shiny with sparkles) and realised that it was too heavy for me.

Playing for ceilidhs is the best fun ever, though I've never had the gumption to do it on my own - I was previously a member of a couple of groups and it's something that I miss. (I had to give up because of my caring responsibilities some years back.)

The last time I played at a ceilidh was when our group did the music for a reception in the Glen Pavilion in Dunfermline - an American couple with Fife relatives had decided to hold the wedding in Scotland. It was brilliant.

Isometric exercises (planks, wall sits etc) for 10 mins then 10 mins yoga. And some jumping too!

45 minute Senior Flex class - mainly physio.

Used the adductor and abductor machine.

Lunch.

2 minute warm-up and then leg extension and leg curl.

45 Pilates, mainly abdominal work.

51.

62 x 25m swim
71/300
Woman of many talents WearyAuldWumman!