pierinifitness
Caneguru
His sky is always blue over yonder
Posts: 2,702
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Post by pierinifitness on Jan 5, 2022 0:49:49 GMT
Today was a good day ate healthy no sugar flour or wheat. Did a bit of walking at work got over the 10,000 steps so was happy. Workout for 64 minutes total of 462 calories burned average BPM 85, max BPM was 100. Did some quick joint mobility to warm up then did the 7 heavy hands exercises with two 4lbs dumbells one circuit for about 36 min taking a little rest between exercises. Then did a circuit of step-ups on a car tyre after that making up my own heavy hands moves. Even though the car tyre was low it actually did a good job of keeping the heart rate up to around 93 BPM on average. I wouldn't have known that unless I had the heart monitor and it's fairly easy on the joints. I've ordered a cheap fitness step from Amazon so hope to increase the height to get more of a workout. Finished with some glute bridges, as a safer way to exercise the back than touching my toes. What kept me motivated was the accountability of this forum and I want to average out at a bit over 45 minutes of exercise every day over the month so I might do more today to make up for a day when I couldn't get much exercise in. On reflection the exercise was consistent but would have felt better if I put in an exercise like a bit of skipping to raise up the max BPM for a short period. Go Tomise GO! Don't quit until the miracle happens.
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Post by tomsie on Jan 5, 2022 14:09:09 GMT
Started the workout with some joint mobility and steps up on a tire. My brother was out and about the sheds he had to isolate a bit one of his daughters has covid luckily it's only flue like sympompthoms nothing two serious but the family had to isolate for 5 days. He kept his distance as we chatted. After chatting with my brother I did one circuit of the heavy hands exercises with the two 2kg dumbells after that I did some step-ups on a car tire and some skipping. Worked out for 36 minutes my max heart rate was 117 Bpm and burned at least 162 calories. This session couldn't get an accurate average bpm but had a nice conversation with the brother. Hope to get in another workout later on.
I looked into the Qigong exercises they look like an interesting way to warm up the body. The joint mobility is doing an ok job for the moment for loosening up the joints.
Lardy thanks for the advice on the stretching. Did you enjoy doing the tae kwon do? Sounds like a fun martial art.
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Post by mr potatohead on Jan 5, 2022 15:05:38 GMT
........ I looked into the Qigong exercises they look like an interesting way to warm up the body. The joint mobility is doing an ok job for the moment for loosening up the joints. ....... You may find something useful in THIS thread or in THIS one.
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Post by tomsie on Jan 5, 2022 21:39:24 GMT
........ I looked into the Qigong exercises they look like an interesting way to warm up the body. The joint mobility is doing an ok job for the moment for loosening up the joints. ....... You may find something useful in THIS thread or in THIS one. Thanks for the links to both those thread an interesting read Been off the sugar flour and wheat for 11 days body feels clean on the inside and my body and joints feel good from the joint mobility and the exercises Got in a second workout today did some joint mobility including some rotational trunk twists to warm up. Did 3 circuits of Did step up and curled and pressed two 4kg dumbells. Did some skipping and clubbell swings then did some kettlebell swings Clubbell is a bit heavy but it did a good job of strengthening my grip and wrists. 2 circuits of Step ups lifting one knee in the air followed by shadowboxing During this workout I exercised for 28 minutes average BPM 82 max BPM 102
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Post by tomsie on Jan 7, 2022 21:57:33 GMT
Today am still on track with the diet went to personal training and did around 45 minute session which I round down to 40 minutes. In my workouts, I take 10% of the exercise time off to give a fair representation of the time spent exercising.
For warmup did 3 sets of 10 Bodyweight squats then 3 sets of 10 glute bridges. After the warmup went on a variety of weight machine exercises for 12 reps each set sets varied a bit. The medicine ball slams for 20 sec for 4 sets. Then short cooldown on airdyne exercise bike.
Later at home, I did a second workout 3 minutes of joint mobility two circuits of Push, pull, hinge, squat, and carry the push the pull and carry were done with two 4kg dumbells and hinge and squat were done with a 5kg kettlebell. The second workout lasted 20 minutes.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Jan 8, 2022 0:38:22 GMT
Hey Tomsie,
I went through similar stuff with food as You. I don't know if I was addicted but I did a lot of stress eating years ago. You got a support group, something I didn't do but should have. Just wanted to let You know You can do this and keep on going.
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Post by tomsie on Jan 8, 2022 16:16:27 GMT
Hey Tomsie, I went through similar stuff with food as You. I don't know if I was addicted but I did a lot of stress eating years ago. You got a support group, something I didn't do but should have. Just wanted to let You know You can do this and keep on going. Nice to hear from you Michael sorry to hear you've gone through similar stuff with the food I have. And thanks for your words of encouragement. Wishing you success with your diet and exercise program.
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Post by tomsie on Jan 8, 2022 16:24:27 GMT
Got in a short workout earlier today and starting to know how to warm up and exercise. So am getting quicker at them and going through the exercise with fewer breaks. It also helps that I have the right weights to do the exercises effectively,
Did 3 circuits of push, pull, hinge squat, and carry. The push the pull and the squat were done with two 2kg dumbells and the hinge and squat was done with a 5kg kettlebell
The workout took 26 minutes, the average Bpm was 83 and the max Bpm was 96. Today I was happy with this workout because I feel like I'm making progress
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pierinifitness
Caneguru
His sky is always blue over yonder
Posts: 2,702
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Post by pierinifitness on Jan 8, 2022 16:44:34 GMT
Got in a short workout earlier today and starting to know how to warm up and exercise. So am getting quicker at them and going through the exercise with fewer breaks. It also helps that I have the right weights to do the exercises effectively, Did 3 circuits of push, pull, hinge squat, and carry. The push the pull and the squat were done with two 2kg dumbells and the hinge and squat was done with a 5kg kettlebell The workout took 26 minutes, the average Bpm was 83 and the max Bpm was 96. Today I was happy with this workout because I feel like I'm making progress Good job. Out of curiosity, what is your resting heart rate - measured upon awakening laying in bed before engaging in the daily hustle and bustle? Your heart rate during exercise seems unusually low. I’m wondering if it’s accurate. I judge you’re not using a chest strap accessory. When I don’t wear mine, my HE monitor almost always reports lower HR measurements. Keep marching forward in your fitness, health and wellness journey and don’t quit until the miracle appears!
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Post by tomsie on Jan 8, 2022 21:21:15 GMT
Got in a short workout earlier today and starting to know how to warm up and exercise. So am getting quicker at them and going through the exercise with fewer breaks. It also helps that I have the right weights to do the exercises effectively, Did 3 circuits of push, pull, hinge squat, and carry. The push the pull and the squat were done with two 2kg dumbells and the hinge and squat was done with a 5kg kettlebell The workout took 26 minutes, the average Bpm was 83 and the max Bpm was 96. Today I was happy with this workout because I feel like I'm making progress Good job. Out of curiosity, what is your resting heart rate - measured upon awakening laying in bed before engaging in the daily hustle and bustle? Your heart rate during exercise seems unusually low. I’m wondering if it’s accurate. I judge you’re not using a chest strap accessory. When I don’t wear mine, my HE monitor almost always reports lower HR measurements. Keep marching forward in your fitness, health and wellness journey and don’t quit until the miracle appears! Thanks, Pierini for your advice and support ill measure my heart rate in the morning and post it tomorrow. Managed to get in the second workout. Which was some quick joint mobility followed by 7 heavy hands moves followed by sledgehammer strikes and step-ups on a lorry tyre. Followed by 7 heavy hands moves followed by sledge strikes and step-ups on a lorry tyre. Then some glute-ham raises followed by knee push-ups ending with some steps of the lorry tyre. The workout lasted 30 minutes average BPM was 88 max bpm was 114 I liked this blog post from Dorian Yates on his 5 tips for a perfect workout. I took on board tip 1 which was preparation and had a rough plan of what I was going to do before I did the workout. In future, I plan to take a few minutes to have a rough exercise plan before exercising. blog.dynutrition.com/dorians-5-tips-for-a-perfect-workout/?fbclid=IwAR2h5DqTmRRFsWP38hsZ1A13LUFbywpzYEIHw8Q_-N4-6JeG5x3AOW3BKrI
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Post by tomsie on Jan 9, 2022 12:08:52 GMT
I checked my Bpm last night when I was trying to go to sleep and it was 53 Bpm. I left my phone away from where I was working out and that really helped me have a good workout.
To start off I did a little joint mobility and step up on the lorry tire. Did 4 circuits of push, pull, hinge, squat, and carry the push the pull and carry was done with two 2kg dumbells the hinge and squat were done with a 5kg kettlebell.
The workout lasted 34 minutes average bpm was 91 and max bpm was 111, 297 calories were burned. Enjoyed the session workout up a good sweat.
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Post by tomsie on Jan 9, 2022 18:14:02 GMT
Second workout of the day some quick joint mobility to warm up
7 heavy hands exercises followed by sledgehammer strikes followed by step-ups on a lorry tire.
7 heavy hands exercises followed by sledgehammer strikes followed by step-ups on a lorry tire.
Workout for 17 minutes 123 Calories burned 84 avg bpm max bpm 99.
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Post by tomsie on Jan 10, 2022 10:53:04 GMT
I feel like a bit of an idiot sharing this (because it’s only been a week since I weighed myself) but I’ve lost 2 and a half pounds or 1kg in a week. By cutting out all the junk food and eating natural foods. I’ve lost weight by being abstinent from sugar flour and wheat. I was afraid if I let myself get hungry I’d break my diet so during the week. I’ve made sure that I’ve drunk water and had my regular meals and ate something healthy when I’ve been hungry.
It’s only very early days yet but I feel like a tiny miracle has happened this week. I think the support of other people and prayer and meditation has made all the difference in my life. Thanks for the guidance and encouragement from this group (but especially Pierini) your input has given me good guidance on how to create an exercise program and kept me motivated to stay on the food plan. I know it’s only been a week and I have a long way to go but my goal is to keep going until I’m a healthy weight and am fitter and stronger.
This morning did some quick joint mobility to warm up then Push, pull, hinge, squat carry for 5 circuits, with two 2kg dumbells and a 5kg kettlebell Tried to have better form on the exercises and went a bit slower didn't want to irritate the shoulder joint. Even though I went slower I had fewer and quicker breaks to keep the average heart rate up. The workout took 30 minutes average bpm was 91 and the max bpm was 112.
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Post by mr potatohead on Jan 10, 2022 14:02:06 GMT
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pierinifitness
Caneguru
His sky is always blue over yonder
Posts: 2,702
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Post by pierinifitness on Jan 10, 2022 16:05:39 GMT
Thanks for sharing tomsie and once again, know that I am privately cheering for you and so are others here who are following your journey.
I’m still baffled by your heart rate stats. I judge you don’t have a chest strap accessory which my experience has been of more accurate heart rate readings during my workouts. By any chance, do you take any prescription medicine that would cause your heart rate to be lower?
If not, then one thing to remember in your fitness training journey is the training principle of progressive resistance. This involves gradually increasing weight loads, reps completed during a set, decreased recovery time between sets and/or duration. Your heart rate stats will give you feedback and help you keep everything in check.
Are you able to do a weight-free squat? If so, the next exercise I’d suggest for you are double dumbbell thrusters. Rounds of 5 for starters for 10 rounds and increasing as you’re able to complete the current level.
Keep marching forward in your fitness, health and wellness journey and think long term as in the rest of your life.
Go tomsie GO!
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