Getting a Cardio Burn!

This evening at the gym, I decided not to follow the MobileFit workout, and strictly do cardio only.  I noticed in the past that when I up my cardio level, I saw better weight loss.  I like the MobileFit program, but I combines cardio and strength training in the same day.  Honestly after about 2 weeks of following these workouts, I haven't seen much weight loss (although my clothes are fitting better).

I did 3 workouts/routines (two 15:00, and one 20:00) :
* Workout #1 - Stairclimber/stepper: 15:00, 42 floors climbed (0.68 mi), 601 steps, 82 cal 

 * Workout #2 - rower - 2490 m (1.55 mi), 386 cal

(Cal. data not recorded by this machine, and I didn't have heart rate watch this evening.  This is based a online calculator on the MapMyRun website).

 * Workout #3 - Stationary Bike: 20:00, 3.97 mi, 112 cal
C/D - 5:00
TOTAL - 4.84 mi, 134 cal

TOTAL CARDIO: 55:00, 7.07 mi, 602 cal

I really felt good when I was done.  I'll try a few more longer cardio sessions over the next couple of weeks to see if I have different weight loss results.

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (2-27-13)

DON'T SPEND YOUR LIFE WONDERING
 'WHAT IF' OR 'IF I HAD ONLY'!

Sweat Report: Workout Week in Review (2/17 - 2/23/13)

TOTAL DISTANCE - 4.46 mi
TOTAL TIME - 2 hr, 30 min
TOTAL CAL -  768

*Mon, 2/18/13
Strength training - 35:00; Cardio (elliptical) - 1.71 mi, 25:00, 205 cal

*Fri, 2/22/13
Strength training - 1:00:00, 277 cal; Cardio (elliptical) - 2.75 mi, 30:30, 286 cal

MobileFit (strength training + cardio)

5:00 warmup (stepper)

Strength training (1:00:00 - 215 cal)
*Dumbbell fly
*Cable upright row
*Leg press
*Chest press (machine)
*Inner thigh (machine)
*Outer thigh (machine)
*Dips
*Chin-ups
*Dumbbell row - single arm
*Ab crunches (machine)
*Ab crunches (cable)

Jogging/running (treadmill)- 25:00, 1.71 mi

TOTAL CAL - 425

Workout Week in Preview (2/24 - 3/2/13)

Sunday, 2/24/13: AM - MobileFit*; PM - water conditioning/strength 
Monday, 2/25/13: AM - PT knee; PM - jogging
Tuesday, 2/26/13: AM - Core; PM - 5K**
Wednesday, 2/27/13: AM - PT knee; PM - MobileFit*
Thursday, 2/28/13: AM - Core; PM - jogging
Friday, 3/1/13: AM - PT knee; PM - MobileFit*
Saturday, 3/2/13: AM - jogging (long run)

*Web-based/online exercise workout program (YMCA)
**5K in the PM to kickoff/benefit Rumpshaker charity

MobileFit (strength training + cardio)

5 min warmup (elliptcal)- 0.61 mi, 18 cal

Strength training
*Leg Press
*Outer thigh (machine)
*Inner thigh (machine)
*Side Leg Raises (laying)
*Tricep Extension (machine)
*Bicep Curl (machine)
*One-arm Tricep Extension (dumbbell)
*Ab Crunch (machine)
*Crunches

Cardio
*Elliptical: 30:48, 2.75 mil, 286 cal, max HR - 153, avg HR - 129




Octane Fitness LateralX X8000 Elliptical

Sweat Report: Workout Week in Review (2/10 - 2/16/13)

TOTAL DISTANCE -  5.16 mi
TOTAL TIME - 2 hr, 5 min
TOTAL CAL -  931

*Mon, 2/11/13: Strength training - 50:00, 171 cal; Running (treadmill) - 2.06 mi, 30:00, 378 cal
*Sat, 2/16/13: Running (Superhero 5K) - 3.1 mi, 45:07, 382 cal

MobileFIt (cardio only)

Got to gym late - only did 25:00 of cardio (on elliptical: 1.71 mi, 205 cal) and a handful of strength training exercises)

*Leg Press
*Inner thigh
*Outer thigh

Superhero 5K (Mercedes Marathon weekend 2013)

Well, this was my 2nd event for 2013. Finished slightly over 45 min (45:07, pace 14:33).  Time was a little off from my 1st 5K this year (January - Red Nose Run: 44:31, pace 14:21).  Hadn't looked at my stats for my 5Ks in awhile, and the trend is seems to be steady - hovering around high 44:00/low 45:00.  Earlier in my running career, though, my pace seemed to a little better (between high 40:00 to high 43:00).   However, if I really examined this, it would probably correlate closely to my weight loss.

My next 2 events are 'mud runs' - Spartan Sprint and Warrior Dash.  Definitely not going to worry about pace - just finishing!

SHAMELESS RUNNERS VALENTINE HUMOR! (4 of 4)

Pacing Your Heart for Love!


SHAMELESS RUNNERS VALENTINE HUMOR! (3 of 4)

Life's Greatest Reward is Having Someone to Share it With.

SHAMELESS RUNNERS VALENTINE HUMOR! (2 of 4)

 No Matter How Hard You Try, Love Catches Up With You!



SHAMELESS RUNNERS VALENTINE HUMOR! (1 of 4)

Are Your Shoes Big Enough?

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (2-13-13)

NO LONGER PLAYING HIDE AND GO SEEK WITH WIEGHT LOSS!

Sweat Report: Workout Week in Review (2/3 - 2/9/13)

TOTAL DISTANCE -  43.39 mi
TOTAL TIME - 4 hr, 57 min
TOTAL CAL - 1127

*Sun, 2/3/13: AM run - 4.16 mi, 59:55 (pace 14:24/mi), 804 cal
*Tues, 2/5/13: Strength training - 40:00; Elliptical - 3.71 mi, 31:14
*Wed, 2/6/13: Strength training - 45:00
*Fri, 2/8/13: Cycling  (strationary bike) - 39.68 mi, 2:00:19, 749 cal
*Sat, 2/9/13: Strength training - 1:00:00, 378 cal

MobileFit workout - Strength training and cardio

5:00 warmup on elliptical

Strength training built around 'reverse pyramiding' - decreasing reps with increasing weights with each set  - 50:00, 171 cal (heart rate monitor)

Chest press (machine)
Pec Fly (machine)
Rear deltoids (machine)
Back extension (machine)
Shoulder press (machine)
Cable upright row
Bosu Ball Sit-ups
Ab crunch (machine)

 

 

 

 

 

 

 

 

Cardio (treadmill) - 30:00, 2.06 mi, pace - 14:31/mi, 307 cal (machine)

TOTAL - 1:20:05, 549 cal (heart rate monitor)

MobileFit Workout - strength training

Total - 1:00:00, 378 cal
5-min on cross-trainer
Machine-assisted chin-ups (wide grip)
Smith machine calf raises
Machine hip abductor (outer thighs)
Machine hip adductor (inner thighs)
V ab crunch (machine)
Seated dumbbell bicep curls
Seated concentrated (one arm) bicep curls
Bar tricep extensions (lying)
Cable tricep pulldown
Ab crunch (assisted)
Cable ab crunch
Also, workout called for 25:00 of cardio but I had to skip due to getting late start at gym.

The Long Ride (training for cycling fundraiser for ovarian cancer)

I recently registered to participate in a 6-hr indoor cycling event to raise funds and awareness for ovarian cancer - Ovarian Cycle Birmingham - Ride to Change the Future - taking place on Feb. 24th.  In preparation for the event, participants can follow a 6-week training program, riding for extended periods of time (90 mins- 4 hours).  Tonight's workout was my 3rd training ride - I had to split the workout into 2 segments since the bike is programmed to go a maximum of one hour:

Segment #1 - Random Hills (level 1)
60:12, 18.83 mi, 358 cal, avg HR 101

Segment #2 - Alpine Pass (level 1)
60:04, 21.85 mi, 391 cal, avg HR 99

TOTAL
1:00:16, 39.68 mi, 794 cal

I took 2 large pillows wrapped in a towel to sit on, but the pillows kept moving out of place on the seat to the point it was just as uncomfortable as sitting on the seat without the pillows. [Definitely need those cycling shorts .- :) ].

The legs didn't feel too bad after I finished, although my knees were somewhat stiff.  But now that it's been a couple of hours since I left the gym, my legs definitely was felling heavy (LOL)!

I doubt I'll be working out tomorrow (LOL)!

MobileFit workout

Tonight I went to my local Y for another workout.  I checked into the MobileFit system and found a new workout waiting on.  The trainer took my comments and feedback to heart and change my workout. 

5-minute workout on bike
Dumbbell Calf Raises
Side Leg Raises (lying)
Cable Hip Adduction
Long Lever Arm Crunch
Standing Dumbbell
Cable Hammer Biceps Curl
Dumbbell Triceps Extension
Bent-over Pushdown (with band)
Flat Bench Knee Raises

WEDNESDAY'S WISDOM - GETTING OVER THE HUMP! (2-6-13)

CHANGE IS NOT EASY!

Tracking workouts at the gym

I recently joined the local YMCA and found a new program that helps plan and track your workouts.  The Y uses MobileFitTM. 

Tonight was the 1st time I used the system.  Based on your answers to a short survey about your health and fitness goals, your past workout history, your workout preferences, etc., your enter your responses into a kiosk (look like an ATM) and the system builds a customizable workout plan for you.  Also, you are assigned a coach to whom you can provide feedback on your workouts, ask questions, etc. These are actually coaches that worked at the Y, but I didn't get a chance to talk with my coach because she wasn't on the schedule to work today.  You can customize the workouts that the system generates by adding, deleting, and replacing exercises, as well as changing the number of reps and sets, and amount of weight.  You print out your workout or send them to your mobile phone while at the gym.  And you can access the program online from your PC or tablet.

Tonight I did some strength training and 30 minutes of cardio.  I didn't complete all of the strength exercises (the MobileFit generated 13 exercises for me to do) since I got to the gym late.  Also, I had to change the weights on some of the routines because these were just too heavy for me.  In my feedback to my coach, I did note these adjustments to my workout - waiting to see what feedback I get from the coach (and more importantly, how long it takes for her to respond to me):
* Standing Hip Abductor (with band)
* Hip Adductor (on machine)
* Curled Bar Curl
* Dumbbell Standing Shoulder Press
* Long Lever Arm Crunch (arms extended overhead) - I added some resistance by holding a 5-lb weight.
* Hip Oblique Stretch
* Lower back Stretch

My cardio was on an elliptical (Octane Fitness Q35c) - this was different inasmuch by changing your stride (lengthening/ shortening), you can walk, jog, or run

31:14, 3.71 mi, 233 cal

 

 

 

Can't wait to see what new workout the MobileFit program has in store for me on my next check-in!

Getting a little sweat while on the road

Last week, I flew to Reno for week-long business meetings in a neighboring town NW California town.  The area was quite desolate so we spent driving about an hour each way to and from Reno.  Not only that, but I had to deal with the time difference (Pacific vs. Central).  This was in some respects good since I was getting up later than I normally.  But on the downside, I was going to bed 2 hours later than usual. (And no, I didn't spend too much time or money in the casinos - only 2 casinos and under $20 in the hold).

I did manage to get in some exercise - the hotel we stayed in had a small workout room:

TOTAL DISTANCE -  7.26 mi
TOTAL TIME  - 1 hr, 55 min
TOTAL CAL - 1080

*Sun, 1/27/13 - AM run - 2.7 mi, 45:05, 537 cal
*Tues, 1/29/13 - Elliptical - 2.1 mi, 30:00, 213 cal
*Wed, 1/31/13 - Elliptical - 2.46, 35:00, 330 cal

Some exercise is better than none at all.

Early Sunday AM run

Got up at 5:45 this morning to join my relay team to train for the Mercedes Marathon relay.  However, I checked the website after coming home from my run to found out that the registration for the relay had  closed (and my team hadn't registered yet).  Although I'm disappointed, I'll still train for the 5K (doubt I could run the half - just haven't put in enough miles with just 2 weeks away to be ready for it).

Did run 4.16 mi, 59:55 (14:24/mi), 804 cal (adidas micoach app)

Splits
Mile 1 - 14:15
Mile 2 - 28:09 (13;54)
Mile 3 - 42:12 (14:03)
Mile 4 - 57:39 (15:27)
Mile 4.16 - 59:55 (13:52)

You'll notice that mile 4 was much slower than the other splits.  Well, I didn't run the full route with everyone else.  I ran 2 miles and planned to go back so I could pick up my team mates at the 6-mile mark. Well, even with a map and directions, I got off course (LOL)! Anyway, I decided just to run from the point where I was and get back in enough time so my team mates wouldn't be waiting too long on me.  I guess I should have used my GPS on my phone next time! (LOL)


Mercedes Marathon relay training (pace)

 

Mercedes Marathon relay training (speed)