heybales' spreadsheet + yayog

Depictureboy

Can someone let me know whether I should calculate You are your own gym workouts as cardio or weightlifting...granted lifting my weight is heavy lifting right now :P but I wanted to make sure that is what he meant...

Also - there's always an also....

I walk quite a distance between my car and my office, probably 2 to 3 tenths of a mile(I need to measure it)...So between entry, lunch(x2), and leaving I have that time under low cardio. Then I have the 15 minute walk of the parking lot under medium cardio(runtastic is tracking me at around 3mph) sometimes i will jump on the elliptical and do the 1:00/2:30 progression from the worksheet. But mostly I am focusing on yayog until my elbow heals up and I can swing kettlebells again. This puts my activity at a 4.35. does this sound right? My job is pretty much in front of a computer all day. I do get up, take breaks, and walk around the office as I can...

chuckles9189

someone else will chime in with MUCH better advice...but if it were me.. I would invest in a pedometer. Especially since your main exercise is cardio with a side of strength training. I have a fitbit and I notice that the calories burned on an elliptical between my fitbit and HRM are almost the same (3-7 calorie difference) so you can use a pedometer for an elliptical as well as walking. This will also help clear up your work day walking (parking lot, breaks etc.) Haybales has a pretty awesome tab to enter you daily calorie info based on one of those tools as well.

I know that often money is the factor and spending a lot on a pedometer seems a waste. So start with a cheap 5$ one until you decide it's worth it to save up and splurge 50$ for the zip or something else.

I can't help with the YAYOG question because I have no idea.

good luck

Depictureboy

I use my phone and runtastic to monitor my walks and cardio, and an Hrm for my hiit on the elliptical. I consider Kettlebells to be strength training since I swing heavy (50 lb singles then 35 snatches). I can't do that right now since I injured my forearm doing negative chin ups. Thanks for the input.

heybales

The line for weight lifting is lower calorie burn because it's traditional sets and reps and rests. So even if that be 5 x 20 reps, if you are resting that 1-2 min to allow you to hit the next set with just as many reps, that's lifting. As you mentioned - heavy now.

If you are doing it circuit training style so while you may do 4 sets, you do it round-robin, and you rest only 1 min max but mainly less, and keep moving, or do other cardio between sets, that would be the kind of burn of high cardio.

I would indeed do as you did with long walk to/from car, especially that often. It may not be much after weight is lost and moving less mass - but it counts now for sure.

Depictureboy

Thanks Heybales

Right now the YAYOG is having me do ladders, so I do 1,2,3,4,3,2,1 of each exercise for 7.5 minutes, then rest for 2 minutes between exercises. The neat thing about the yayog ladders is you rest between reps for only as long as it took you to do the set...so If I do 1 push up in 5 seconds I get a 5 second rest before I have to do 2. And you go up and down the ladder until your 7.5 minutes is done. By the end, well, lets just say its hard

heybales

Well, that's a nice way of doing it. Eventually that would likely turn in to circuit style training, but I see how that method is going to stretch it out really well.

When I get some weights for the home circuit training I'm doing sometimes, that'll have to be a method I look at.