What Was Your Work Out Today?

Did an hour on the rower -- not very structured intervals but did them regardless. Did 500m easy, 500m hard X 8 reps. Then just finished with a semi hard anaerobic threshold finish to the end of the hour.

12172 meters (the slow 500s were really slow!).

Stationary bike day in my recent alternating workouts, 16,498 pseudo-meters, very easy - barely any Z3 (2:33) the rest of the 45-ish minutes below (mostly in upper Z2). HR graph is almost flat (though with tiny jiggles, of course) - a little below the average rate for the first 8' or so, then close to average until a tiny uphill just before the CD. Hardly working. 😆

Wednesday

100 1/2 Jaxs
75 Skier
75 Fwd Jump Rope
25 Hand Release Push-ups
25 Dbell Swing

6 x 10
Dbell Mil Press
Dbell Snatch
Monkey Rows
Seated Wide Grip In Row
Rev Grip Press
Arnold Press
Fwd Leaning on Bench Rear Delt
Lateral Raises
Land Mine Arc Press
Smith Mil Press

35s
Situps/ Supine Bike/ Jack Knifes/ Crunches/ Obliques/ Low Choppers / Hi Choppers

1250 Total Reps

Ran a 5K mid-morning...

15 minutes on treadmill as it was cold. 6.5 incline 3 speed.

Leggs.
Extension machine. 6 sets 50/60/70/80/90/100
Stiff leg raises. 4 sets 20/20/20/20
Hack squat machine giant set. Feet close, feet close toes out, feet wide, regular 3 sets 20/20/20/20
Standing hypers, feet pointed out. 3 sets 20/20/20

I ran out of time this morning. So I still have about 1/3rd of the workout left. Including calves.

Ok, after some nudging from others in another thread, I began this today:
https://www.reddit.com/r/bodyweightfitness/wiki/routines/bwf-primer.

Day 1 of the build-up done! Wish me luck for no injuries.

I started with a 2 mil run warm up, then did abs n core and then chest.

Gym day today. Warmed up with some foam rolling, dynamic stretching, then 5min treadmill run before trainer session. The usual stuff, with 4 rounds of exercises separated by short high intensity cardio bursts. I alternated between treadmill and assault bike sprints for cardio. Threw in a few Turkish get ups at the end. Trying to make TGUs a regular movement this winter.

Full 5.11 mile jog today on the treadmill. A little over 10 min per mile avg. Was going to go for a 10k but ankle was not feeling it. So good enough for today…

Yesterday's workout: a 30 minute run - 4.25km - 2min30 in Z4 and the rest below.

Today was an 'I hate being a woman, these cramps suck' day 😛 So an easy 15min workout, 2730m indoor rowing (nearly 8 minutes in Z2, the rest below). Followed by an easy 15min walk on the treadmill.

45 mins Rolling Hills run

shoulders

Giant set 1
reverse grip front press, Seated “Slightly Back” Side Laterals, Bent Over Rear Delts, Bus Drivers “Super Slow. 4 sets, all 20 reps. Bent over rear was 20 partials and 20 Full range of motion.

Giant set 2
Modified Arnold Press, Around The Worlds, Seated Shrugs “Supinated Grip”, Standing Shrug “2 Count Hold at Top” 3 sets 15-20 reps for all.

180 minutes on my Elliptical for 11.3 miles this AM.

So @AnnPT77 I'm going to sound naive, which i am, I was always wondering about the zones you and others talk about. Is the pics off a fitbit or something? I now see the different heart rate zones.

swimmom_1 wrote: »

So @AnnPT77 I'm going to sound naive, which i am, I was always wondering about the zones you and others talk about. Is the pics off a fitbit or something? I now see the different heart rate zones.

Yes, heart rate zones. There are various common schemes, usually with 3-5 zones. Reporting here, I use the Garmin zones, because that's easy for me. That screen capture of heart rate data is from Garmin Connect, the app that my wrist/chest-belt feeds data to, data's stored in the cloud. As you can see, Garmin uses a 5-zone scheme. (The other photo - the top one - is an older model monitor from a Concept 2 rowing machine.)

There are two different . . . philosophies? . . . of heart rate zones, either raw percent of max heart rate, or heart rate reserve.

For either of those, one needs an estimate of maximum heart rate. There are various age-based ways of estimating HRmax, the easiest/most widely known being 220 minus age. So, at age 66, my estimated HRmax by that formula would be 154. But this formula is materially inaccurate for quite a large number of people, me among them. That's true of other age-based formulas, too, to varying degrees. This variation from age estimate is mostly a matter of genetics, not so much training.

(If I trained with the assumption that my maximum HR was 154, I'd undertrain. Also, exercise calorie estimates based on that heart rate would tend to be higher than reality, because it would look like I was working harder than I am. In practice, 154 is just under 80% of HR reserve, something I can sustain for a while. You can see in the screen cap that I was at/near 154 fairly often during that workout, in the middle piece with the intervals. It was mildly challenging, felt like working hard, but not brutal. No one sustains actual HRmax for long, during exercise. Feeling pretty good and being able to go on quite a while at/near age estimate HRmax is a hint that one might actually have a HRmax above age estimate.

There are also self-tests for HRmax, but I wouldn't recommend them for someone until they have good base fitness in place. For one, there are risks of high intensity effort in those new to fitness; for two, those relatively untrained may not be able to reach the needed intensities so end up underestimating. I have an estimate of my max heart rate from a test like that, from quite a few years back when I was training more seriously. (Usually HRmax declines with age, but believed to do so more slowly in people who continue to train. I think my estimate of around 180 is still fairly reasonable, because my rate of perceived exertion (RPE) at lower heart rates is consistent with that max.)

Percent of max heart rate is what it sounds like, just a percentage applied to the estimate of HRmax. Heart rate reserve zone calculations also use resting heart rate (first thing in the morning, natural awakening, before getting out of bed). The idea is that one subtracts resting from max to get working range, then takes a percentage of working range and adds it to resting rate to calculate zones.

So, when people are talking about zones, it's only comparable if using a scheme with the same number of zones, and the same percentage approach. When people are talking about HR percents, it's only comparable if all are talking either percent of max or heart rate reserve percent. IME, some zone schemes are more commonly used in particular sports. The cycle folks seem to tend to use FTP more than HR as a training guide, but someone else can explain that: I'm not a cyclist.

I hope that helps. If I got details wrong, I know someone will helpfully correct me. 😉