What Was Your Work Out Today?
Replies
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MikePfirrman wrote: »[
For a "littl' ol' lady", I've always thought you were kind of a badass.
https://log.concept2.com/rankings/2022/rower/2000?rower=rower&age=60-69&weight=H&gender=F
^ Truth.3 -
First some strength training today:
- 4 sets of dumbell step-ups
- 3 sets of barbell bench press
- 3 sets of barbell shoulder presses
- 2 sets of dumbell flys
- 2 sets of leg hip raises
Followed by 4000 meters of indoor rowing in 22 minutes, easy effort (as confirmed by my Garmin, Z2 or lower).2 -
I did the hard (for me) yoga class with body weight strength training. I'm still a little sore from the last round (3 days ago), so I wasn't sure what to expect. I did pretty well, considering. It will be interesting to see how I feel tomorrow.
Followed this up this afternoon with a spirited family game of badminton (I live in a part of the US where autumn means you can finally go outside without melting your face off).3 -
Resistance training at the gym for 75 minutes with an emphasis on core. Later in the day a 4 mile hike.
I estimate a calorie burn of 100 for my 75 minute resistance workout with typical 90 second rest between sets and 23 sets. I figure actual is more and that’s an underestimate but over time seems to work out about right. It could be off-setting other mis-estimates.
Any opinions?1 -
Super easy pace stationary bike, the usual fake 10k + 3' CD, but slower, so just over half an hour total, nothing above Z2.Resistance training at the gym for 75 minutes with an emphasis on core. Later in the day a 4 mile hike.
I estimate a calorie burn of 100 for my 75 minute resistance workout with typical 90 second rest between sets and 23 sets. I figure actual is more and that’s an underestimate but over time seems to work out about right. It could be off-setting other mis-estimates.
Any opinions?
For strength training, calorie estimating is even more of a black art than for some other things. From best I can determine by listening to people way smarter than me about it, standard rep/set strength training with rests between sets is one case where the MFP METS-based database estimates are about as reasonable as any method, and much more reasonable than some other methods (heart rate: ugh). I use the "Strength training (weight lifting, weight training)" entry under Cardiovascular, count the whole time from start to finish of workout, unless I take a longer than standard rest/break somewhere in there (if I do, I subtract that from the total time). 🤷♀️1 -
Resistance training at the gym for 75 minutes with an emphasis on core. Later in the day a 4 mile hike.
I estimate a calorie burn of 100 for my 75 minute resistance workout with typical 90 second rest between sets and 23 sets. I figure actual is more and that’s an underestimate but over time seems to work out about right. It could be off-setting other mis-estimates.
Any opinions?
The only useful thing for my arm band HRM is the gym. When in doubt, use a HRM for calorie estimates. My chest HRM is great for the rower but the arm one is terrible, but it's much more comfortable and seems surprisingly accurate for when I'm at the gym. It's a Wahoo ANT+.2 -
Made my long and slow cardio day actually that. Did 1:20 on the rower (14K and some meters) @ a very slow pace (around 2:40 pace) but never exceeded 65% max HR for the duration. Felt easy throughout. Listened to a different play list to keep me from being mind-numbingly bored.
Beautiful morning on the deck too, which didn't hurt. Around 65 and sunny clear skies.2 -
Did the first of a six week spin/core series led by a friend who is a spin/barre/kickboxing instructor. She put it together for her group of endurance focused friends. It was 75 minutes of spinning, with a challenging endurance block ending in a tabata routine. 15 minutes of core work followed. Kicked my butt.
She's planning to offer a 90 min spin/30 minute barre series beginning in January. Not quite sure I'm ready for that.
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Super easy pace stationary bike, the usual fake 10k + 3' CD, but slower, so just over half an hour total, nothing above Z2.Resistance training at the gym for 75 minutes with an emphasis on core. Later in the day a 4 mile hike.
I estimate a calorie burn of 100 for my 75 minute resistance workout with typical 90 second rest between sets and 23 sets. I figure actual is more and that’s an underestimate but over time seems to work out about right. It could be off-setting other mis-estimates.
Any opinions?
For strength training, calorie estimating is even more of a black art than for some other things. From best I can determine by listening to people way smarter than me about it, standard rep/set strength training with rests between sets is one case where the MFP METS-based database estimates are about as reasonable as any method, and much more reasonable than some other methods (heart rate: ugh). I use the "Strength training (weight lifting, weight training)" entry under Cardiovascular, count the whole time from start to finish of workout, unless I take a longer than standard rest/break somewhere in there (if I do, I subtract that from the total time). 🤷♀️
With apologies, I wasn't able to put my keyboard fingers on this last night before bedtime, but this is some of the background about why I believe HRMs aren't the best option for estimating strength training calories:
https://www.myfitnesspal.com/blog/Azdak/view?id=hrms-cannot-count-calories-during-strength-training-17698
Additional detail in this:
https://www.myfitnesspal.com/blog/Azdak?month=201003
Both of those are older articles, but largely reliant on physiology information that hasn't changed, even though some of the technical particulars about HRMs in them have become quite outdated, with advances in more multi-functional fitness trackers and their increasingly sophisticated algorithms based on measurements that go beyond HR.
It appears that some of the better-regarded multi-sport fitness trackers now use METS in their strength training calorie estimates, rather than exclusively relying on heart rate.
This is only vaguely on topic to this thread, triggered by @Arc2Arc's direct question. If we want to discuss/debate further, we should probably take it to the Debate Club area, or at least its own thread in Fitness and Exercise.3 -
Wow, feeling sore today from my strength training yesterday, mixing it up by doing a push pull split (and increasing the number of sets per muscle group) and introducing leg hip raises definitely had an effect
Today's workout was a shorter run: 5.5km in 39min22, intervals alternating 8kph and 9.5 kph.2 -
Still doing my Elliptical on my off work days. I did 223 minutes today. Increased because there was only 10 minutes left in the last movie I was watching and then I wanted to get to the 16 miles! I still feel great doing this and I got into a pair of medium PJ's I had from before. Shopping my closet!4
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Updating here is hard now the app doesn't work.
Climbing last on Thursday was brilliant fun. I'm not 100% sure of all the grades, as they had reset one of the two rooms and they keep the climbs untagged for a couple of weeks after a reset.
I have now got all the 5/5+ graded routes at the gym. I'm not sure I had the right route for one - I entirely rest my knee on a hold, with my other foot wedged onto a wall. I then do a gaston pistol squat thing with no hand holds, but there are convenient walls. If I fall doing this, which does happen, there is a bunch of stuff you bounce against on the way down. However, if you hold it, it gets the job done.
I got a bunch of 6A/6B graded ones, and there are a few more I'm getting close to. One of the new routes is an ultra-crimpy slab. I fell off last time doing a ropey foot swap. I came up with a new route this time, and avoided the foot swap by doing a short down climb. I'm on the penultimate move of a crimpy and slopey overhang coming out of the cave. The last move isn't particularly hard, but it's a really pumpy route and I've always been too tired to get that. My little brother got it, but he is good at overhangs. He didn't have the greatest session on the slab.
On Saturday, I ended up at Paddington station. I decided to walk to a Vauxwall climbing gym. It's not particularly close, so I was on 21,000 steps when I got there. I expected to be rubbish, due to the excessive warm up. Instead, I snashed it. A really fun session. I lasted 90 minutes and left when they gym shut.
Yesterday, did a short hike. It was 9 miles, with many hills, much mud, and a lot of drizzle.
I finished after dark.
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For the calories burned lifting weights, I think it may be amenable to a direct calculation. For example, consider a typical deadlift session (for me) - I may do 3 sets of 5 @120 kgs.
In this case, the work done each deadlift will be around 10 meters per second squared (force of gravity, roughly as this is just a ballpark calc) times 1 meter, (distance moved, roughly). So each deadlift is around 1,200 joules. So the full set is 18,000 joules, which translated to a slightly depressing 4 kilocalories.
This type of analysis doesn't work for activities like rowing and running, as the main force is friction and estimating that is way harder.
My calculation probably understates it, but if it's even remotely right ballpark, I personally wouldn't rely on weights for cardio. Resistance training is important, but not to burn calories.2 -
100 Fwd Jump Rope
30 Hand Release Pushups
30 Banded Wood Choppers Each Side
30 KBell Swing
400 Meter Run / 300 Meter Row
3 Sets at Each Lifting Exercise;
30 Reps Land Mind Press
15 Reps Straight Leg Dead Lift
30 Reps Seated Calf Raises (toes in, out, nuetral)
400 Meter Run / 300 Meter Row
15 36" box Step Ups each Leg
30 Rev Grip Curl Bar Press
15 Dbell Snatch4 -
Still doing my Elliptical on my off work days. I did 223 minutes today. Increased because there was only 10 minutes left in the last movie I was watching and then I wanted to get to the 16 miles! I still feel great doing this and I got into a pair of medium PJ's I had from before. Shopping my closet!
I've been reading your extended elliptical workouts and all I can say is WOW! That's a long time to be tethered to that machine. I don't ever remember a treadmill or elliptical session longer than about two hours, and I know I was more than ready to hop off after only an hour.
I admire your focus...and congrats on the new wardrobe options!3 -
10K stationary row out on the deck today. Dang I wish this hot spell would pass. Great for enjoying the outside, not for exercising. Was 82 today. Normally, it's around 72 around this time of year here in Tucson. Despite the heat, all of the workout under 73% max HR and most nearly all of it under 70%.3
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For today some strength training:
- 3 sets of landmine deadlifts
- 3 sets of cable rows
- 3 sets of assisted pull-ups
- 2 sets of cable biceps curls
- 2 sets of dumbell side raises
Followed by a short but intense rowing session, 2000m in 9min51. With my abs still sore from my strength training two days ago, the rowing was an 'interesting' experience at every pull movement 😆4 -
Been taking a couple of rest days.. but back to badminton today evening.6
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Did double Fit Body Boot Camp today. Focus on core today. Abs are on🔥🔥4
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75 Jumping Jaxs
25 Dbell Swings
30 Hand Release Push-ups
15 Dbell Swing
15 Pull-ups
40 Leg Tucks Seated
9/6/3
Shrugs
Waiter Curls
Rope Ext
V Bar Pulldowns
Crushers
Hammer Curls
Straight Bar Sweeps
Preacher Curls
Kick Backs
V Bar Bent Over Row
Curls
Iso Exts
Colt 45s
Situps/ Rev Crunches/ Jack Knifes/ Superman's/Cable Crunches/ Choppers/ Twists/ Obliques
866 total reps2 -
gym session with trainer. Bunch of core and stabilization movements. Swiss ball rollouts/bridges, single leg work, dumbbell back flys, etc.
My gym is implementing a new tracking/trending app so trainers & clients can interact and share data: calorie expenditures, food tracking, etc. This could be a nice accountability tool. Anxious to learn more about it.3 -
I haven't worked out for some time after getting a couple of traumas while doing powerlifting but I know that I have to cause I've gained a lot of weight. Thinking of starting calisthenics and doing some cardio3
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What has become my Tuesday routine -- 4 X 2K on the rower with 3:30 rests. My best (recent at least) was the first one I did at 2:09.1 pace. This was 2:11.4 pace, so not terrible, but slower. Faster than last week though. But this time I did negative splits (each rep faster), which is what you're supposed to do.2
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A short but intense run on the treadmill today, while dinner was cooking in the oven: 4km in 26min33.
Starting at 8kph and building up to 10kph at the end. Probably ramped it up a bit too much in such a short run - I got some (mild) side stitches, haven't had those in years.2 -
I'm feeling good about my predictive abilities (probably undeservedly 😉).
Did the default 3 x (2k on, 2' off/CD) rowing machine thing I often do, with the goal of finding a split where I could keep HR in Z3 and below (70%ish reserve, 144bpm-ish) throughout. Guessed at 2:35 pace to accomplish that, hit 2:34.8/2:34.9 average on all 3 pieces, HR topped out at 144 right near the end (134 average), 85% of the time Z3 (127-144bpm), the other 15% below 127bpm.
A lot of luck in that outcome, I'm sure, but patting myself on the back as a guesstimator anyway. (Results will vary depending on the day anyway . . . .). That would be 10:19 and a few tenths time for each of the 3 2K pieces, 19-20spm; total 6000 meters plus 793 meters for the row in/out/CD.4 -
Did my typical 30 min. elliptical "run". I'm not fast, but I'm loving to see the progress. When I started at the end of July, I couldn't go over 20 minutes without knee pain (and I only covered 1 mile). Then I progressed to 30 minutes (same pace - covered 1.5 miles). Over the last couple of weeks I've consistently been able cover 1.7 miles in 30 minutes without feeling like I'm pushing too hard. It feels good. Today is the 2nd day in a row that I reached 1.7 miles about a minute before the end of the 30 minute workout. Not a huge gain in pace, but it's a gain!
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30 mins of bootcamp
Static squats
Crab toe taps
Banded bicep curl
Box step up
Cuban curls
TRX chest press
Medicine ball bear crawl
Pulsing superman
Plank jacks
Kettleball swings
Sky crunches
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Warm Up:
15 pull ups
15 standing barbell raises
30 push ups
15 dbell swings
9/6/3
Military Press
Dbell flys
30 Knee tucks
Chest Press
Hands together plate raise
30 Frog crunches
Bench press
Front raises
30 Russian Twists
Landmine press
Lateral raises
Plank for a minute
Upright row
Incline Dbell reverse grip
30 Flutter kicks2 -
I love grow with Jo's weekly schedules on youtube! .. This is this weeks I am currently on. Todays a rest day 2 -
Haven't posted in awhile, so here's the last few days:
Saturday started out cold (38 in the morning), but it warmed up into the lower 60's by the afternoon, so I rode 20 miles that afternoon.
Sunday was an active day around the house with no deliberate exercise.
Monday and Tuesday the weather (cold and very windy) so no ride, but did manage to get in upper body workouts.
This morning I rode 19.28 miles @ 14.2 mph average.3
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