The Rock-Your-Body Fitness Thread
We talk about health and exercise in a lot of different threads. It's time for a one-stop shop.
As you all have read ad nauseam, I have a super slow metabolism so I'm always looking for ways to increase my fitness.
I'm going to join a gym next Wednesday (most likely). Is it true that I should leave a day between working muscle groups? I'll likely only be at the gym on Wednesdays and Thursdays, so I'm not sure what the best excercises are if I'm only going to be working that area once. Like, Wednesday for legs or front and Thursdays for arms or back. Something like that? I'll have about an hour between work and when yoga starts and the gym will be relatively empty, so I'll have plenty of time and access to equipment.
I recently read that dehydration leads to a drop on body temperature and a drop in temp triggers a body to store fat. Of all the dagnabbit, underhanded, flea-analogue bitten things! My normal temp is in the 97.1 - 97.3 F (36.2 - 36.3 C) range.
For the past two weeks I have been serious about my work outs. I started with 10 minutes stretching and floor moves based on the 30 Day Shred moves I learned and can do without pain. After that its 20 to 30 minutes of weight lifting; incline crunches, shoulders, chest, biceps, triceps. I started with 5-10 reps and only one set. Last week I finished up with 15-20 reps and two sets. This is all done before my 5-10 miles on the recumbent bike. So basically I work out at least 60 minutes or up to 90.
While its not my favorite thing to do, I get it done and feel good about doing it and about myself once its done. I figure in six months I may notice some changes. heheh Anything sooner is just an extra perk.
I know it helps that we have darn near a full gym in the basement; bowflex, weight bench and attached pull down or press structure, elliptical, bike, incline bench and pilates machine. Right now my motivation is high and my desire to change is huge. I am going to lose 50 pounds. I am.
reading this was extemely motivating. I just joined spark people and set my goals. ;)b Tomorrow is Monday and I seem to like Mondays as a new start day so I am ready.
Like hh, I have a naturally low body temp and wonder if that works against me as well. I also consume a low daily calorie count. Spark people says between 1200 and 1500 but I know I won't lose weight with those amounts. Maybe if I exercise my ass off! But more realistically I think I probably need to consume 1000 to 1100 cal., although I will try 1200 to start along with an increase in exercise and see what happens.
i joined sparkpeople but lately ive been really lazy about tracking my food. i guess ill start again today. haha
Tracking food on spark people is kind of a pain compared to fit day, but I'm getting the hang of it.
i used to have a fit day but i forgot my username and password. haha :-X
Yay fitness thread!
Today I did 20 minutes of sprints on the treadmill, and 20 minutes of full-speed-ahead on the stair master. Yay! I have to do my abs before bed.
I think I'm going to start doing a 30-40 minute jog in the morning in addition to my workouts because I'm not really making adequate progress even though I'm working my ass off. That, and I need to shore up my diet a little bit. We'll see.
Monday, July 27
12 min stretches and floor exercises
20 minutes of weights (2 sets of 15-20 reps)
7.5 miles on the bike
Tomorrow is bike and house cleaning, no weights.
so I went to the gym last night on the way home from work, and was feeling tired but was using the cross-trainer-thingie, and after only about 20 minutes I was feeling super dizzy and not very well so I had to have a little rest on the floor : ( Talked to my husband and he thought it might be low blood sugar/hungry/not enough to eat/whatever.
So today I have poked around 'fitday' to have a look at calorie counts and such, because I've never bothered trying to keep track of anything like that before. And either I'm not doing it properly and there's extra things I'm not putting in, or my daily calorie intake is fuck-all of what it 'should' be. But I feel like I eat plenty, so I think I'm just going to go back to not bothering...
Can't go to the gym tonight because I have to go adjudicate school kid's debates, but hopefully tomorrow will go better.
Yeah, I can never be bothered with the calorie tracking either. I mean, I'm just vigilant about what I eat and I have a sense of how many calories are in things.
I think your husband is right--how much time passes between when you last ate and when you work out? It should be like, something carb-y an hour or two before so you have enough energy. Also, make sure you drink enough throughout the day!
yee. it seems like a lot of work for no particular benefit, especially as I don't actually have/want a weight loss goal.
I tend to have fruit for lunch, usually a banana, a pear and one other thing, mandarin, handful of grapes, depends on season etc. and I eat that between 11 and 2 normally, and get to the gym around 6. But I drink a truckload of water, a lot less in winter, but still at least a few 750ml bottles a day : )
Fruit? More than 4 hours before you work out?
Well, there's your problem. ;)
You need to eat something (even a snack) an hour or so before you work out. It should have a good amount of carbs because your body NEEDS that to burn... or else you end up dizzy and sick-feeling.
Try having something small-- half a bagel or some granola or something. If you're not hungry there's no reason to stuff yourself, but your body needs something more than fruit that was eaten 4 hours ago if you're going to be working out.
You need to eat something that will give you energy 1-2 hours before you work out. Like, complex carbs of some sort.
You need to eat something with protein (and carbs) soon after you workout if you want to (a) prolong the benefits of the workout and see better results, and (b) replenish your energy.
It's super important!
not eating before you exercise can be just as bad. Low blood sugar levels that result from not eating can make you feel weak, faint or tired, and your mental abilities may be affected as well, making you slower to react.
To get the most from your workout:
* Eat a healthy breakfast. Wake up early enough to eat breakfast. Most of the energy you got from dinner last night is used up by morning. Your blood sugar may be low. If you don't eat, you may feel sluggish or lightheaded while exercising. If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
*Time your meals based on their size. Eat large meals at least three to four hours before exercising. You can eat small meals two to three hours before exercising.
Most people can eat snacks right before and during exercise. The key is how you feel. Do what works best for you.
* Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded. If you're short on time before your workout, and your choice is candy or nothing, eat the candy because it can improve your performance, compared with eating nothing. But keep in mind, all candy is high in sugar and low on nutrients, so a snack of yogurt and a banana would be a better choice. Know that for some people, eating something less than an hour before exercise can cause low blood sugar. Find out what works for you.
* Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Women, in particular, may need protein after resistance training.
* Good carbohydrate sources include cereals, breads, vegetables, pasta, rice and fruit.
* Foods high in fiber and fructose right before an intense workout may cause problems. High-fiber foods, such as beans and lentils, bran cereals and fruit, may give you gas or cause cramping. Fructose, a simple sugar found in fruit, can increase the tendency for diarrhea with high-intensity exercise.
* Consider beverage sources if you don't like to eat solid foods before exercising. You can drink your carbohydrates in sports beverages or fruit juices. Do what feels best to you.
Courtesy of the Mayo Clinic website. I like them, they're always so helpful and straightforward. AND one of their articles (which said a vegetarian diet is healthy for all stages of life) finally got my mom to stop worrying about me not eating meat.
You know what has protein and carbs?!?!?!
A peanut butter sandwich. :)>>>
Today I biked 11 miles for cardio.
This week I have been making one slice of rye toast with 2 tablespoons of peanut butter before my workouts. I feel a lot less tired during and after. I typically eat lunch after I cool down and its leftovers so pretty balanced protein and carbs with yummy veggies for a treat.
I have noticed I am hungrier lately too. But I am trying to eat things like carrots, granola and popcorn as snacks instead of cookies or pretzels.
Tomorrow is weight lifting and 8 miles on the bike.