October 4 Sign In
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RangerRickL
Posts: 8,469 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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Several years ago, I went to a one week boot camp at the Aspen Club in Aspen, CO. I have been a consistent exerciser for decades. Nonetheless, at 60 years of age, I was at a static level of fitness. Not bad, just static. At that camp, I was introduced to High Intensity Interval Training. (HIIT) is adjustable to whatever level of fitness you start at.
Today, 7 years later, I do far more push ups; jump more skips; and am generally more fit than I was in the past. Interval training is not intuitive. Consider getting a coach or read a book or two.
Best wishes to you!
Rick5 -
Exercise: Cycled to work again today with upper body strength on the way. It was such a nice day that I decided to take an alternative route home which is a little over 16km compared to the normal 12km unfortunately just after I turned off my normal route I realised that the wind was picking up and I had to head straight into it for about the next 4km. I got there but it was pretty slow going during the gusts. The remainder of the ride was much easier and some was great fun with the wind behind me.
I checked my split times when I got home and was amazed by the differences due to the wind (the area I cycle is almost totally flat) my slowest km took 4:40 and the fastest 2:14!!!!
Wind is still blowing now, hope it drops by the morning.
Calories and tracking were good.7 -
Yesterday I spent 20 dollars on raffle tickets to win an out house. Not just any but a hand made wood one with the moon in the door. It was for a really good cause and my coworker really wanted the outhouse. You know you are from a small town when the prizes are a coach purse, an x box, a massage, tickets to a restaurant or the hot item a barn red out house.7
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October 4
Exercised?: Yes. Walked 5 Km in 38 mins (hills).
Calories?: Yes.
Tracked?: Yes.
Good time again today. Again under 38 mins.
Weather definitely getting warmer here.
I am a big advocate of HIIT (High Intensity Interval Training). Best results in the shortest time, but it must be done properly. As advocated, get a coach or read books or reference information on it.
A big part of HIIT is adequate rest. Do not ignore this part.
The 20 mins a day keeps a good static level. Mix it up with HIIT and you will make gains in those same 20 mins a day.
In fact most of the gains in my walking times have been after a period of HIIT training. (I follow a HIIT period, with a few weeks of routine to solidify the gains, then HIIT it again).
HIIT is akin to progressive overload (a technique body builders use to increase size and strength). Progressive overload, like HIIT, needs to be managed carefully to avoid overtraining. This means once you get to higher levels of performance, HIIT needs to be cycled to avoid injury or "burning out".
Feel good interest story from today for me:
FPV quadcopter is now flying again. (Yay!! - Had been grounded since a speed controller went up in flames mid-flight over a week ago). I had to learn how to solder in small spaces around heat sensitive components without burning things (tougher than it first seemed - Yay, new skill learned). Hope to get some time tomorrow to take it for a longer fly.
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October 4th
Exercised?: Yes.
Calories?: Yes.
Tracked?: Yes.
Good evening all.
It's been a full day today. Jog this morning, walking woofies and a bike ride earlier on, so been pretty active most of the day.
I second those HIIT's, Rick and Craig.
HIIT will accomplish two goals: it will help accelerate fat loss and improve aerobic and anaerobic endurance. It will most likely produce very fast results in a short period of time.
I started doing a HIIT workout from a DVD, following the moves from very early on in my weight loss journey - and although totally grueling at the time, I realized that I didn't have to keep up with the host of that programme as a beginner.
I worked to my own ability, even if I could only do 3 reps to their 10, lol, but I eventually completed the entire DVD workout at their pace (1hr).
Just be sure to do the warm ups and cool downs before even attempting to get into any HIIT programme - they really are an important step to preparing your body for what's to follow - I neglected to do the cool downs once and I felt dreadful! Please be sure to get your heart rate back down steadily!
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@aeshippers Your story today is a great example of Murphy's Law.
@2020pinktogo The outhouse prize made me laugh. Too cute.
@RangerRickL and @craigo3154 Thanks for sharing your HIIT knowledge and experience.
The one thing that has been added to my gym workout is doing two sets of 100 skips. After 100 skips it takes me a couple of minutes to recover. However, in July I was only doing two sets of 40 skips. I have also added rowing to my workout. I have gone from 5 mins to 10 mins. @RangerRickL and @craigo3154 is this considered the beginnings of HIIT?
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4-September-2017
Great information about interval training, @RangerRickL and @craigo3154 !
I love high intensity workouts and have done them for years. They give you fantastic cardiovascular conditioning and absolutely help you get lean and toned.
I used to do the training at the gym, but now I do circuit training at home and incorporate all kinds high intensity moves--skipping rope, jumping jacks, plyometric, step ups, and the likes. As others have said, it is imperative to take the rest breaks. I usually do a brisk walk or jog during my 30 seconds of rest. Sometimes, I just do NOTHING during my rest time.
LOL!!! I got tired of trying to keep track of my intervals, on my tiny wrist watch, so I purchased a 'boxing/cage fighting' timer. It has BIG digits, loud alerts, and lets me set my work and rest intervals.
I highly recommend interval training...just get some help from a trainer, or read up about it, before you start.
Cheers:)
4-October-2017
Exercise: yes, very brisk power walk for about an hour
Calories: yes, I'm under my goal
Tracking: yes, I've tracked it all3 -
Exercised: Yes. (50 minutes normal pace walk to and back from the university.)
Calories: Yes. (1,054 for 1200 max)
Tracking: Yes.3 -
Got a little behind!
Oct 2, 3 & 4
Exercise: Move app (body weight exercises every 30 min from 9-6pm all three days and today add a 25 min run
Calories: yes
Tracked: yes
Trying to get back into the swing of things!3 -
Exercise: yes, 30 minute walking
Calories: under
Track: yes3 -
Did I exercise for at least 20 minutes? Yes...45 minute walk
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes2 -
@aeshippers Your story today is a great example of Murphy's Law.
@2020pinktogo The outhouse prize made me laugh. Too cute.
@RangerRickL and @craigo3154 Thanks for sharing your HIIT knowledge and experience.
The one thing that has been added to my gym workout is doing two sets of 100 skips. After 100 skips it takes me a couple of minutes to recover. However, in July I was only doing two sets of 40 skips. I have also added rowing to my workout. I have gone from 5 mins to 10 mins. @RangerRickL and @craigo3154 is this considered the beginnings of HIIT?
@Dosse1320. HIIT involves brief intervals of very intense work, then longer interval of less intense work (or even rest).
During high intensity, you work anaerobically (you consume more oxygen than you can breath in) and your heart rate generally climbs to above 85% of maximum.
In your example, the 2 sets of 100 are high intensity with the recovery period in-between. But you would do maybe 3 to 4 sets of these in a day (maybe 15 mins total activity - 2-3 mins rest between sets), then take a day off. So yes, this the beginning of HIIT. (I am assuming 100 skips takes in maybe a minute to 90 seconds).
Rowing uses different muscles, but can still be crafted to a HIIT style work out. 60-120 seconds at max effort followed by rest (or active recovery), 3 or 4 intervals of this.
Only doing this every second or third day is important too. Recovery time is vital.
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Took 19,206 steps today! Lots of walking in place at my desk!
Yes, yes, yes!!6 -
Exercise - Yes, fast paced 60 min walk to work instead of catching public transport.
Calories - Yes, was about 200 calories under my goal but struggling to stick to my carb goal.
Tracking - Yes
This is the first month that I've been apart of this challenge and I'm really loving it so far. I feel like just knowing that I have to check in each day makes me so much more motivated to achieve my goals and stick to my plan. Thanks and good luck to everyone else in achieving their goals this month.4 -
This was a recovery day, so I did walk at 3 mph for 27 minutes. Tomorrow, I intend to do a more traditional cardio workout with the treadmill and rowing machine.
Calories: under by a bit
Tracking: good. It kept me from having another glass of wine.2 -
Hi all!
I just heard about this group yesterday. One of mfp buddies saw where I had posted a really bad day food wise (but I still logged everything) and suggested it. I’m excited to be a part of this challenge. It really helped me stay on track and be accountable today. 1 day down 26 to go!
October 4
Exercised: Yes! My zumba class and my exercise bike.
Calories: Yes!
Tracked: Yes!
Ash 5 -
Yes,yes,yes. Light housework3
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October 4th
Did I exercise for at least 20 minutes?
Yes - 21 day fix lower body. Up and out of bed by 5:40 to get it done! Not only did I knock that out of the way (and it helped ease some of my residual soreness from Monday...still sore, but better), but I also managed to get over 17k steps! Great day today!
Did I stay within my calorie budget for the day?
Yes
Did I keep track of everything I ate and drank?
Yes - even the mini Oreos I wish I hadn't grabbed (but they were so good!). If I ate it, I tracked it.
5 -
Did I exercise for at least 20 minutes? Yes, 30 min jog, strength training class and 10k steps.
Did I stay within my calorie budget for the day?
Yes under.
Did I keep track of everything I ate and drank?
Yes.3
