I miss the fitness threads and the fitness Doms!

[VelvetSin]

Just a quick thought: the anti-stress and anti-depressant effect will begin almost immediately if you shift your exercise routine into a different (i.e., higher) gear. You don't need to push yourself far beyond your current capabilities in order to feel a helluva lot better about yourself and about the future. All you need is new goals, some resolve to meet them, and the experience of making progress toward those goals.

Now, once you're capable of pushing yourself a good bit harder than you do in your current exercise walks you will definitely also feel an additional level of joy (some people use "endorphin rush" but I like the word "joy") from your exercise. There's just not a whole lot that feels better than the raised level of joy you get when you've pushed your body hard enough to release those lovely endorphins.

What he said. I'm an endorphin junkie - be warned, it can be addicting but it's because it feels so good. (Edit, well duh. Most addicting things feel good but at least this one is good for you.) It's an hour or so to sort out thoughts without interruptions and is very cathartic.

I disagree with Keroin about the heart rate monitor to some degree but not completely. You do need to learn how to read your body's signals but I still use one about once a week to every two weeks to make sure the numbers match where I think / feel I'm at. I'm a numbers person and get twitchy if I don't know "for sure" what the digital display will read. There have been times when I was certain (going by the conversation method) that I was in high gear, but strapping on the heart rate monitor showed I could push harder. Also, some people with medical conditions or high risk of medical conditions should have a constant check to know if they're pushing TOO hard. I'm not hard-core about running though. It's a hobby so maybe it's a crutch I just never let go of but I like to match the numbers to the feeling.

Target heart rate will vary depending on age, fitness level, etc. This is a good guide for number-geek types so you can calculate your target heart rate.

 

[cathrynb]

.....

 

[Keroin]

I disagree with Keroin about the heart rate monitor to some degree but not completely. You do need to learn how to read your body's signals but I still use one about once a week to every two weeks to make sure the numbers match where I think / feel I'm at. I'm a numbers person and get twitchy if I don't know "for sure" what the digital display will read. There have been times when I was certain (going by the conversation method) that I was in high gear, but strapping on the heart rate monitor showed I could push harder. Also, some people with medical conditions or high risk of medical conditions should have a constant check to know if they're pushing TOO hard. I'm not hard-core about running though. It's a hobby so maybe it's a crutch I just never let go of but I like to match the numbers to the feeling.

Target heart rate will vary depending on age, fitness level, etc. This is a good guide for number-geek types so you can calculate your target heart rate.

It is personal preference, absolutely. There are only two groups of people who need heart rate monitors – those who have a specific medical condition requiring careful monitoring of their heart rate and elite athletes for whom heart rate plays an integral part of their training. For everyone else it’s a fun/helpful toy/tool.

Personally, I encourage people to stay away from gadgets when training. I think we have become overly reliant on equipment and measurement tools that we really don’t need. If, however, you are someone who feels they need to measure the details, then you will obviously be happier with the tools to do so.

I have never used one and never will. I'm sure there have been training sessions where I was either well above or well below my "target" but in the big picture it has made no difference.

 

[Cattypuss]

Wow, everyone's been so helpful! Thank you all!

 

[VelvetSin]

It is personal preference, absolutely. There are only two groups of people who need heart rate monitors – those who have a specific medical condition requiring careful monitoring of their heart rate and elite athletes for whom heart rate plays an integral part of their training. For everyone else it’s a fun/helpful toy/tool.

Definitely all true! I'll admit it's not a need, certainly.

Whether a gadget freak or naturalist, though, running is a great way to spend a free hour or three. Just take your time, Cattypuss. It can be a little difficult to get started, but it's so worth pushing through until you find your stride.

 

[Homburg]

OK, I know nothing about blood chemistry but plenty about pushing cardiovascular limits. First, toss the heart rate monitor. Runners use the "conversation" method to generally determine how hard they are working. In other words, during your cardio, if you can talk and hold a conversation you are in the weight control/fat burning zone. To get to the aerobic zone, you have to work hard enough that talking becomes very difficult, if not impossible.

Now, be warned, if you aren't used to pushing yourself, it ain't no piece of cake and you may not have the endurance to get to the "second wind" stage.

The best way I've found to build up cardio when I want to push through to the next level is through wind sprints.

Do a warm up jog/run for about 15-20 min. When you reach a long stretch of road or path that has some kind of markers (telephone poles, trees, etc), stop. Pick a marker that you are going to sprint to. From a stationary position, explode into a sprint, as fast as you can and push yourself as hard as you can until you reach the marker. This will not be easy or fun. It will hurt. A lot. Walk slowly for 30 - 60 seconds, then repeat the sprint. Try doing at least three sprints the first time out. Gradually build up to 6-10 and/or lengthen the distance.

If you do this two or three times a week, you'll notice a dramatic increase in your cardio ability.

Now, as far as pushing yourself just generally, you want to warm up for at least 10 min first. Then increase your speed until you get to the point where you can't talk. (If you're alone, try singing a little tune - I know, weird, but it's what I do. If you can sing, you're not working hard enough, go faster.)

The reason I don't like heart monitors is you get too wrapped up in the numbers and lose focus on feeling your body.

*HOWEVER* You should talk to a doctor before you do any of this. **

This post is precisely what I was going to suggest when I saw CP's question.

And I feel the same way regarding the conversation method versus using a heart monitor, and stick to the conversation method when biking.

 

[Cattypuss]

Thanks again everyone.

I see I was rather remiss - neglected to mention that with my excess weight and the plantar fascitis I have, running is not my first choice at the moment.

I have joined a gym and started today actually - am starting with a workout that is half free-motion cross-trainer and half bicycle. Gyms are boring as hell BUT my joints and feet are safe there and also they are fine in the rain and after dark

The guy who inducted me advised me to keep a notebook and each time I go record how many minutes on each machine, how many calories each machine says I've burned (just as a rough guide to how much work I've done, so I can see progress over time) and my mood. He was great actually - is a depressive himself and knew exactly what I was talking about

 

[Homburg]

Sprints are significantly safer for your joints than jogging. I know, it sounds counterintuitive, but trust me on this. I am a big guy with some solid knee problems. If I jog a mile or do any sort of jumping, my knees ache for days. But I can sprint basically pain free.

And, that said, sprinting is, in itself, a category of effort, not a given movement. Wind sprints involve running, but you can do cycle sprints with just as much positive effect. I used to do tabata sprints during the last quarter of my road rides. Wow, CRAZY effective.

And, if for some crazy reason you decide to look up tabata work and try it, do NOT do it at the start of your workout. You will be too damned tired afterwards.

 

[cathrynb]

.....

 

[ultramarineblue]

Sprints are significantly safer for your joints than jogging. I know, it sounds counterintuitive, but trust me on this. I am a big guy with some solid knee problems. If I jog a mile or do any sort of jumping, my knees ache for days. But I can sprint basically pain free.

And, that said, sprinting is, in itself, a category of effort, not a given movement. Wind sprints involve running, but you can do cycle sprints with just as much positive effect. I used to do tabata sprints during the last quarter of my road rides. Wow, CRAZY effective.

And, if for some crazy reason you decide to look up tabata work and try it, do NOT do it at the start of your workout. You will be too damned tired afterwards.

Second this. My knees aren't great and I can sprint/run for a short distance. Basically, you're just majorly increasing your intensity for a brief period and then returning to the intensity from before. Then you increase it again for the brief period and return and so on. Adapt it to whatever activity you're working on. Good luck!!! I definitely need to start doing this again myself.

 

[Bandit58]

Thanks again everyone.

I see I was rather remiss - neglected to mention that with my excess weight and the plantar fascitis I have, running is not my first choice at the moment.

I have joined a gym and started today actually - am starting with a workout that is half free-motion cross-trainer and half bicycle. Gyms are boring as hell BUT my joints and feet are safe there and also they are fine in the rain and after dark

The guy who inducted me advised me to keep a notebook and each time I go record how many minutes on each machine, how many calories each machine says I've burned (just as a rough guide to how much work I've done, so I can see progress over time) and my mood. He was great actually - is a depressive himself and knew exactly what I was talking about

Working out by yourself can get boring but I've found that going to group fitness classes is a great motivator
Regarding heart rate - mine goes up very quickly but goes back down just as fast, so if i find myself getting out of breath I quickly count my heartbeats for 15 seconds and multiply that by 4 to get beats per minute. 180bpm seems to be my limit before I have to slow things down.

 

[gypsy*seer]

Finally broke my weight plateau! YAY!

*does the happy dance*

 

[Keroin]

Finally broke my weight plateau! YAY!

*does the happy dance*

YEE HAAAA!!!! Way to go GS!!!

 

[brioche]

I got my orthotics two weeks ago and have been trying to use them. Today, I used them for the first time without causing blisters (I had to drive home in sock feet one day) so I suppose that's good. Yes, I was working up to using them all day, but my feet are not happy at being forced to arch.
The anti-fatigue mat that came in was too big and they're ordering another size.
I've been falling asleep by 7 every night this week after school.
Next week I go back to working out again, until Friday of course when I get my gallbladder removed.
I've gained 12 pounds which has nothing to do with eating and everything to do with wacky hormones and coming off a medication.
Sigh.
Fortunately there is a kitty lying on my bed behind me who has missed me all week and is a purry furry comfort.

 

[gypsy*seer]

YEE HAAAA!!!! Way to go GS!!!

Thanks, K!!!

 

[WriterDom]

I need a few things from Walmart anyway so I'll get my walking done early and that will be that. I got all my lifting done for the week yesterday.

Still over 90 degrees here most days but I imagine it will be very nice in just a few weeks.

 

[FurryFury]

I've been working out every day. As RJ once worked with me, (I miss you!) I've been doing abs and stretching / cardio on alternate days. Plus I've added in arm exercises and meeting friends for walks as often as possible.

I decided to see over a week if I could fit exercise in every day.

Taking a break seems to lead to more and more days off. So that doesn't work for me.

Last week I was sick with something my son had but I did my exercising anyway. I felt good about it.

This week the sick got worse or perhaps I caught what my husband has. I'm not sure. I now am forced to take at least one day off for illness. Plus Thursday was so busy and so demanding I didn't get that in either.

Maybe later today, I'll feel well enough to hit it. I sure hope so. I want to be fit again. Also, I don't want to buy bigger pants!

 

[midwestyankee]

Just finished the first week of the 9-week Couch to 5K running program. It's a gradual build-up of endurance using mostly light interval training, with three running days per week. It seems like such a come-down from the days when I was covering close to 20 miles per week but one knee surgery, a second knee injury, three episodes of plantar fascitis and a nasty 6 month duel with tendonitis in one foot have kept me off the roads for almost two years and had drastically reduced the amount I could run for a couple years before that. On alternate days I have gotten out on my bike and plan to start adding in some body-weight strength work this week on the alternate days as well. The current goal is to run a 5K on Thanksgiving and then a second one about two weeks later. The second one is a Christmas-themed race at which all runners will be given a cheap Santa suit and will be encouraged to wear it for the race.

 

[Keroin]

I've been working out every day. As RJ once worked with me, (I miss you!) I've been doing abs and stretching / cardio on alternate days. Plus I've added in arm exercises and meeting friends for walks as often as possible.

I decided to see over a week if I could fit exercise in every day.

Taking a break seems to lead to more and more days off. So that doesn't work for me.

Last week I was sick with something my son had but I did my exercising anyway. I felt good about it.

This week the sick got worse or perhaps I caught what my husband has. I'm not sure. I now am forced to take at least one day off for illness. Plus Thursday was so busy and so demanding I didn't get that in either.

Maybe later today, I'll feel well enough to hit it. I sure hope so. I want to be fit again. Also, I don't want to buy bigger pants!

Just finished the first week of the 9-week Couch to 5K running program. It's a gradual build-up of endurance using mostly light interval training, with three running days per week. It seems like such a come-down from the days when I was covering close to 20 miles per week but one knee surgery, a second knee injury, three episodes of plantar fascitis and a nasty 6 month duel with tendonitis in one foot have kept me off the roads for almost two years and had drastically reduced the amount I could run for a couple years before that. On alternate days I have gotten out on my bike and plan to start adding in some body-weight strength work this week on the alternate days as well. The current goal is to run a 5K on Thanksgiving and then a second one about two weeks later. The second one is a Christmas-themed race at which all runners will be given a cheap Santa suit and will be encouraged to wear it for the race.

These two posts seemed vaguely related.

Coming back to fitness after a break can be really frustrating. It's been a bad year for me health wise and though I still push myself to go to the gym, run, play tennis, etc, a few days a week, I know I am nowhere near my usual fitness level. It's a struggle for me to keep from beating myself up about it.

I dealt with a respiratory problem for nearly five months and almost as soon as that cleared I had the tooth-from-hell to contend with (any rise in blood pressure set it off, exercise was excruciating). Now the tooth is fixed and...I have contracted some sort of bacterial infection in my guts. It's been going on for three weeks, no food is staying in my system, I'm drowning myself with fluids to stay hydrated, I'm losing weight like crazy and I'm so very tired, (and hungry). Poo. Just waiting for lab results to come back so I can get treated.

Anyway...yeah...I know when I finally get rid of this and hit the road again, in earnest, it will be almost like starting from zero, which really makes me mad. So it's helpful to read other posts from my fellow Litsters who are dealing with the same kind of problem.

Hang in there, push through it, you can do it!

 

[midwestyankee]

These two posts seemed vaguely related.

Coming back to fitness after a break can be really frustrating. It's been a bad year for me health wise and though I still push myself to go to the gym, run, play tennis, etc, a few days a week, I know I am nowhere near my usual fitness level. It's a struggle for me to keep from beating myself up about it.

I dealt with a respiratory problem for nearly five months and almost as soon as that cleared I had the tooth-from-hell to contend with (any rise in blood pressure set it off, exercise was excruciating). Now the tooth is fixed and...I have contracted some sort of bacterial infection in my guts. It's been going on for three weeks, no food is staying in my system, I'm drowning myself with fluids to stay hydrated, I'm losing weight like crazy and I'm so very tired, (and hungry). Poo. Just waiting for lab results to come back so I can get treated.

Anyway...yeah...I know when I finally get rid of this and hit the road again, in earnest, it will be almost like starting from zero, which really makes me mad. So it's helpful to read other posts from my fellow Litsters who are dealing with the same kind of problem.

Hang in there, push through it, you can do it!

Thanks. So can you, my friend.

 

[FurryFury]

Thanks K.

Feel better soon.

*HUG*

 

[gypsy*seer]

I've been working out every day. As RJ once worked with me, (I miss you!) I've been doing abs and stretching / cardio on alternate days. Plus I've added in arm exercises and meeting friends for walks as often as possible.

I decided to see over a week if I could fit exercise in every day.

Taking a break seems to lead to more and more days off. So that doesn't work for me.

Last week I was sick with something my son had but I did my exercising anyway. I felt good about it.

This week the sick got worse or perhaps I caught what my husband has. I'm not sure. I now am forced to take at least one day off for illness. Plus Thursday was so busy and so demanding I didn't get that in either.

Maybe later today, I'll feel well enough to hit it. I sure hope so. I want to be fit again. Also, I don't want to buy bigger pants!

Don't worry, FF! Your natural rhythm will kick in and you'll be fine & dandy!

 

[ultramarineblue]

I've not been able to motivate myself to work out except when my friend comes to work out once a week.

 

[Homburg]

Exercise has been diffident and sporadic lately, but a sharp change in diet has netted a 10lb loss over the course of the last three weeks. Can't complain.



Hugs to the Keroin. You have had a rough year. But, hey, if you lose a bunch of weight maybe you can double for that starlet, eh?

(Trying to find a bright side to the health probs, yanno.)

 

[FurryFury]

Don't worry, FF! Your natural rhythm will kick in and you'll be fine & dandy!

Thanks! Due to a fairly serious illness I don't see it happening for at least a couple of days. In fact, I'm awake now due to the steroid shot.



But I shall return!!!