WOMEN AGES 50+ FOR JUNE 2015

Did my first HI (High Intensity) treadmill workout tonight on my new exercise plan that's based on my DNA test results. Used to do HI, so it felt very natural today. Did 30 minutes at 70-75% MHR, wearing a heart rate monitor.

My plan calls for 9 Steady Aerobic (SA) sessions at 50 to 65% MHR, for 60-75 minutes. Plus 1 High Intensity (HI) session at 70-85% MHR every 10th time. They recommend 3-4 x weekly for weight reduction. 2-3 x weekly for maintenance.

Thankful I get to do 90% SA and only 10% HI. Other people need the opposite (10% SA and 90% HI), meaning steady aerobics doesn't help them lose weight because they need High Intensity workouts to do so. Although it ranges anywhere in between those two ends of the spectrum. Science has now shown that people need different percentages based on their DNA. Fascinating!

My genes show that I'm actually resistant to weight loss when doing High Intensity work outs. This totally validates why I lost almost NO weight a few years ago doing HI for one hour 6 days/wk. at 85% MHR. Plus briskly walking my yorkie for an additional half hr. 7 days/wk. All while eating only 800 calories daily and tracking everything meticulously. Only lost 5 lbs. in an entire month. All that pain and effort for almost no results. Felt terrible the entire time. Was so tired, unhappy and frustrated that I wanted to scream and cry at the same time. Grrr! Very glad I'm not forcing myself to do something that absolutely does not work for me. Grateful to have finally found something based on science that works great.

Good thing I followed the recommendation for those who are new or haven't exercised in a while: to do ten 30 minute sessions 3 times a week, walking at a moderate pace (50 to 65% MHR), before adding in a HI session. (Or people can work up to ten 30 min. sessions if needed.) I did a total of four 60 minute sessions instead, totaling 240 minutes (4 hours) weekly. Kept my heart rate at the top end of the recommended range for me, so 65% instead of 50%. This was challenging and felt good. Still over-ambitious, but controlling it now for long-term results and duration.

My very first SA session was really tough! Felt the strain everywhere. What a shock after previously having been very active during my life. Being an overachiever, I used do the maximum on everything. But ended up too sore and/or exhausted to continue. However, this time, I did it differently. Am determined to continue long-term. This is definitely a lifestyle change for me.

Even did 15 extra minutes at a steady pace today to ensure I didn't under guess one of my outdoor sessions this week. So, I'll only need 30 minutes SA tomorrow.

Made great progress this month. Exceeded my exercise goals and shed 9 lbs during the past month!

Sweet dreams to All. - Nancy

My MFP calorie 'keeper upper with' goal keeps changing on me. Driving me crazy - gives me a false sense of security. No rhyme or reason ... just changes mid-day. I can check it for the next day and there is no problem. Had checked it yesterday and goal caloric intake was at what I had set it; then during the day - just changes. Does it know that it is the weekend or something? It's bad enough to overeat as it is on weekends. Tomorrow we are going to Jenn's mother's house for mid-day meal. She'll have enough food to feed 8 armies. A tablespoon of this or that ... will be difficult to track. Maybe I should just drink coffee until we go and then eat my calories up in one fell swoop. I have a measurement translator somewhere ... how many tablespoons are in a cup; etc. I'll figure it out somehow.

Thanks @Peachstategal - Michael has a long row to hoe because of his injuries; Margaret till be able to rell us more once she goes out there.

Boy, it is even hard to keep up with the daily postings; this site has become so popular.

GritsandSluts - hey and Kitty Chow would be crunchy I'm sure. Might help satisfy a lot of "stuff". Would it make my meow a bit louder Ha!!

Nancy - Made great progress this month. Exceeded my exercise goals and shed 9 lbs during the past month!

Wow absolutely fantastic. You should be proud of you!! Way to go.

Welcome, Shari !
@miriamwithcats: Your house is so pretty! I love how the colors of your flowers match the purple in your trim.

~Jen in California

janetr7476 wrote: »

pipcd34 wrote: »

mollywhippet wrote: »

Pip, the woman who took first...did she run in those shoes? They look like house slippers.

Those are slippers. What test r u guys taking. She may have gotten first but I like my legs better than hers, especially the quads, take that! :0P

Pip I like your legs better too.

Janetr

I like Pip's legs better too.!! They look much stronger than the winner

Lillian

Thanks guys.. is this just a message board or is there a group link?

Michele in NC - I do remember getting glasses. I was about 7, and suddenly trees had leaves!
Do you use Pill Pockets for the cats' pills? Those worked for a while when we had to give Newt daily pills for cancer. Then he stopped eating those. For a while, we could wrap them in soft treats. But at the end <sigh> we had to wrestle.

Sylvia - how frightening, gray dog in grey evening on grey highway. She's a beautiful critter.

Charm - please tell more about the DNA tests.

GRITS: 3 tsp to a Tbs, 2 Tbs to an ounce, 8 ounces to a cup. 16 Tbs to a cup.

Shari - welcome to the party!

Beautiful, remodeled bathroom. Serene colors.

There was recent discussion here about high Blood Pressure. My readings were repeatedly a bit high at the dr. office. Finally, I realized that I had been drinking 2-3 diet colas during the work day, and then seeing the dr. in the afternoon. Several times, it was right after lunch and I had a medium diet cola with lunch.

Decided not to have any caffeine on the days of my dr. appointments. Sure enough, no more high BP readings. Tried this several times and it worked. Appalling that the DA doctors can't even seem to figure out simple stuff like this. They have absolutely no clue and never even ask about anybody's caffeine intake. Grrr!

Not saying this is the same cause for anyone else. However, it could be a factor and is worth checking out.

- Nancy