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What Was Your Work Out Today?

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Replies

  • nossmf
    nossmf Posts: 13,415 Member

    Treadmill - 1 hr, 3.0 mph, 12% incline

    At my annual physical a couple weeks ago, my blood pressure was 120/65, which had me doing virtual backflips in my mind about being that low! (My mother is on blood pressure meds; a few years ago my doc almost put me on meds til he changed my diet; then I stayed in the 130/85 range until this past year adding the cardio to my routine.)

    That happy feeling lasted precisely as long as it took to be told I was still "borderline high" pressure, since technically "normal" is anything BELOW 120/80, so 119 and lower; my 120 didn't count.

    Gotta love arbitrary numbers lol.

  • AnnPT77
    AnnPT77 Posts: 35,832 Member

    @nossmf That's still a huge thing to celebrate, a big drop . . . especially with family history of HBP in the picture. I'm glad the cardio is paying off for you, and I'm sure the lifting and good eating is also a help.

    Arbitrary, boo that. 😉

  • AnnPT77
    AnnPT77 Posts: 35,832 Member
    https://community.myfitnesspal.com/en/discussion/comment/48549802#Comment_48549802

    Trust me, I'm a li'l ol' lady, age 69, nothing remotely like an elite male triathlete. Check my profile on the MFP web site, you can see multiple photos of the same gray-haired aging hippie type woman: That's me for realz.

    Keep in mind that there's a genetic component to all of this HR stuff, plus I've been at says this kind of thing for over 20 years. My birth certificate says 1955 (November), my ridiculous BIA scale says metabolic age 67, my literally insane Garmin suggests my walking-tested fitness age is 28. I'm doubtful of any other than the birth certificate.

    Rowing team practice tonight. My legs are feeling it - feeling pretty cooked right now, TBH. Garmin says 1111 reps moving body weight horizontally against flywheel resistance and with the slight slope of the machine's rail adding some gravity resistance . . . I can't imaging doing a strength workout legs day on the same day in combination with this, even though it's "cardio". Even carrying groceries up the full flight of stairs to my kitchen afterward felt like work.

    Usual class format: Warm up, dynamic stretching, stroke progression and pause drills on the rowing machine, then rowing machine pieces. The choice was 4 x 8' or 4 x 1500m, 4' off between the pieces, and either with a pattern of strokes per minute increases during each piece.

    I did the 1500m, which was spm changes every 500m, 20-22-24 spm on the 1st and 3rd, 22-24-26 spm on the 2nd and 4th. I usual, I did easy rowing for around 3' of each 4' supposedly-off interval. During the 1500m pieces, it was generally pushing for what power we thought we could sustain.

    Almost half of the total rowing workout was zone 4, even counting the easy pace stroke progressions and pause drills at the start. About 15' total was above 220-age, latter part of each 1500m section.

    I'm tired. 😆 I feel every minute of age 69. 🤣

  • AnnPT77
    AnnPT77 Posts: 35,832 Member

    @discustank5

    I tried to find a good chart online that correlates talk test, RPE, and estimated percent of heart rate, since that would help assess what you're feeling when you hit 170bpm+.

    Nothing's perfect, but here's one:

    3.png

    Do you know the difference between percent of max HR and percent of reserve HR, a.k.a. %HRR, the one referenced in this chart? They're close, but %HRR is calculated by taking a percent of the difference between resting heart rate and HRmax, and adding it to resting HR. The percents therefore come out a little different than a simple percent of HRmax. There are online calculators to find the HRR percents, if that doesn't make sense.

    I'm not necessarily endorsing the site this came from, which is noted at the bottom of the chart; it just seemed like the chart reasonably illustrates how you can use RPE to roughly estimate your zone for some particular heart rate, and extrapolate to rough-estimate HRmax.

    BTW, speaking as a breast cancer survivor: Good on you getting your regular mammograms. I know the test isn't fun, and I wish no one would ever get a worrisome result on it . . . but early detection is very, very important if something does turn up. Mine was pretty advanced, stage III. I'm lucky to be alive, and treatment wasn't my favorite hobby ever, gotta say. Definitely keep up that regular schedule.

    P.S. To the guys, if any are reading: Men get breast cancer too, just more rarely. More of the men get diagnosed at advanced and therefore more life-threatening stages, because way too many men don't even realize it's a possibility. In the unlikely event you do detect an unusual lump or bump in the overall pectoral region, check it out with your doctor as soon as you realize.

  • chaney3000
    chaney3000 Posts: 323 Member

    Today workout is Shoulders and ABs.

    Shoulders press 3x10

    Lateral delts 5x10

    Shoulder shrugs 3x20

    Front delts 2x10

    Rear delts 3xfailure

    Hanging leg raises 3 x10

    Oblique crunch 3 x15

    Cable crunch pull downs 3x20

    Oblique Cable axe swing 3x10 (left/right)

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