I'm talking about an actual range and information about. Plus, it's a slightly different idea... it's not some 60-80% crap. It's, after warming up and going for a bit, go really hard for as long as you can (about 90%) and then stop. Record rate. 60 seconds record again. And then an analysis of what the numbers mean.
Simple guideline I once heard was that a drop of 30 beats or more in 60 seconds is good... so measure your HR and then recovery for 60 seconds, measure again. If it's 30 beats lower, you're doing well...
Thanks guys!! I checked out all the links, and I am bringing a pad with me during my next interval workout so I can track all kinds of things. I am just really curious about my heart rate. I was reading somewhere (don't remember where) about how your recovery rate has to do directly with your mortality rate if you have heart disease or if it runs in your family. So, I decided to make sure if I'm doing cardio that it's the kind I need to keep my heart as healthy as I can! I'll post the results when I get to do it. Thank you for all the help tho!!!
On another note…totally stressed out lately. My mother passed away in the summertime, and this year is going to be 5 years. It’s one of the reasons I’d really like to join the women’s challenge, because it’s notoriously my hardest time with food etc. I tend to get emotional and eat EVERYTHING that’s not nailed down…and it’s dangerous for me…so I really need to be accountable for everything in the summer!!!
When she passed, I ended up taking over responsibility for all of the things she used to do. I am the only child…and my dad was never much good at paying bills etc…so it kind of just shifted to me. Between him and my 91 yr old grandmother…I have a lot on my plate, and it’s been getting to me more lately. I’m sure it’s because summer is coming…but sometimes I just wanna run away and hide because there’s so much to do/think about. Sometimes I feel like I’m already in my 40’s with 2 kids…because dad and grandma need me for so many things. (I pay all their bills, taxes etc...and manage their $...not FUN!!!) Kinda makes me wonder how I’ll be able to manage actual kids of my own! I guess we’ll be able to do it…the hubby and I…but it freaks me out anyway!!!
Oh well…I am feeling stressed and I have a lovely cup of golden raspberries that have my name on them…so I’m off for my snack…sorry about the rant!!!
Vague guidelines I've seen is that a fall of 30 is good. A fall of less than 12 is a problem. I came across something like the mortality rate in my search, at least the abstract for an article somewhere, maybe JSTOR (which I can't get to off campus) or something like that.
Still, it is another thing to track and hopefully see progress with.
The polar monitor we have (like the M51 or something) has a fit test where you lie still for a bit and it monitors your hr. I donno what all it uses, but it has somethign to do with your heart rate, and it's consistency. Kinda cool. I should find mine again. heh
When you do lunges, don't think so much about lunging forward as much as lunging downward. Think more about bringing that back knee down to the floor and they won't hurt your knees as much.
As for sitting on a ball ... sure ... it helps some people and makes others hurt in other places!!
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Life's a Journey ... Enjoy the Ride!
Rest day yesterday...I was tired as hell and needed a little tlc. I decided that since I went to the gym on Sunday for interval cardio that yesterday would be my day off. I used to do 2 days off...but I feel sluggish when I don't go...or don't move! So I go to make me feel good...8) Today is the trainer again...the routine has greatly improved and we've finally struck a balance. I still wanna talk to him about his not ever wanting to do deadlifts...maybe I need to be more specific about what my goals now are. I would like to keep losing weight slowly...and evenly...but I'd like to keep some muscle mass as I do it. Deadlifts can't hurt...especially RDLs...they are nice to my knees and work muscles that will help me. Anyway...I'll chat with him about it tonight...8)
When you do lunges, don't think so much about lunging forward as much as lunging downward. Think more about bringing that back knee down to the floor and they won't hurt your knees as much.
As for sitting on a ball ... sure ... it helps some people and makes others hurt in other places!!
Thanks Julie...that's so true...whenever I think lunges...I always think of it as more of a forward motion. I need to try some on my own and get comfortable with the movement before the NROLW workouts.
Still thinking about a ball...it would probably be good for improving my posture and strengthening my back too!!
I keep forgetting to post my food...to see if I'm eating ok...if anyone has any suggestions...just shout!
Breakfast: Egg White Sandwich w/spinach (173)
(Arnolds makes these sandwich things that are awesome only 100 cals for one...perfect for breakfast!)
Snack#1: Luna Bar (cookies & Cream) (180
Lunch: Grilled Chicken over Mixed Greens Salad w/ Cape Cod Honey Dijon, w/ 1/2 cup blueberries after (486)
Going to the gym tonight...so I'll try to get my protein shake in before that....with water and ON Nutrition Double Chocolate...mmmm (130 cals per scoop!)
Soooo…trainer tonight…I SWEAR TO GOD…he reads my log…lol we did deadlifts tonight!! And BOY did we!
Tuesday, June 24 Workout Superset Seated Row
40 lbs x 25
50 lbs x 25
60 lbs x 25 Curls (e-z curl bar)
30 lbs x 25 x 3 sets Superset – THIS WAS A KILLER!!! Squat to Bench Holding 5 lbs in Each Hand Overhead
3 sets of 15 DB RDL’s
40’s x 15 reps x 3 sets Superset Cable Push Downs
50 lbs x 25
50 lbs x 25
60 lbs x 25 Knee Pushups
10 x 3 sets Superset Abs Alternating Jack Knife
20 x 3 sets Russian Twists
30 x 3 sets
I SWEAR that my trainer must be secretly on this forum…reading my posts!!! We did dead lifts tonight…I was floored. And I enjoyed them…at least the first set. That superset did take it out of me, but I feel good now after a shower! And then afterwards he said “Well, you’re stronger than I thought you were” I was like DUH…I’ve been trying to explain that to you!
On another note, I definitely think I might need more calories going into my Monday workouts since they seem to be the heavier lifting days. Today I was a little tired when I was done. I was right around 839 calories and I didn’t have time for the shake…as work is INSANE right now with camp starting next Monday. So that was probably a factor in my tiredness, that the stress of this week, and the crap for sleep the last few days.
Can’t wait to get some good sleep tonight!!!
I almost forgot...I had the hubby help me with the heart rate recovery tonight. I went hard for a minute straight, and then stopped and recorded the stats. At 30 secs I went from 171 to 151, and after a minute I was down from 171 to 124. So in 30 secs my heart rate went down 20bpm, and in a minute it went down 47bpm. There is still room for improvement, but I was happy with those results for now. As I do more intervals I am sure it will get better! I am happy to be away from 12bpm...but i'd still like some more distance there...so something else to work on!
I'm so glad that he's finally listening and changing up your workouts. It's about time.
And I did some more searching about the heart rate recover rates. Recovery Heart Rate
Quote:
If your heart does not slow down at least thirty beats in the first minute, you are in poor shape and at increased risk for a heart attack. If your heart rate slows down more than fifty beats in the first minute, you are in excellent shape.
With a 47 beat recovery in the first minute you are very close to what is considered to be excellent.
I'm so glad that he's finally listening and changing up your workouts. It's about time.
And I did some more searching about the heart rate recover rates. Recovery Heart Rate
With a 47 beat recovery in the first minute you are very close to what is considered to be excellent.
That's teh awsym!!! YAYYYYY! Heart health is almost there...THAT makes me really happyto know...one goal almost there...next is the inner tube that I wear even when I'm not swimming....
Well...not feeling 100% today, and I hate that! I think it's a combination of stress at work, and an infection I'm fighting...and antibiotics I'm on...as well as the lack of sleep the past few days. Side note...the first antibiotics I was put on caused an allergic reaction...I was itchy and twitchy all over...no fun!
So I think my body is just tired this week. I tried to go to the gym today...but I only lasted 10 mins...I was so exhausted. I usually would have pushed through it but I was feeling so weak and tired. I should have gotten some really good sleep last night but for some reason I coudn't. Oh well..hopefully i will feel better in a day or two.
I'm just bummed because I was doing well, and I am being extra careful about my food so I don't gain anything in the meantime!!!
*sigh* Feeling useless...but...I think I need the rest.
You DO need the rest. Your body is working it's ass off to repair you. Why would you want to make it harder? Drag yourself down more? Dig yourself into a hole that'll last longer than a few days?
Suck it up. At most, go for a walk. Besides, don't be so rude as to bring your germs to the gym.
You DO need the rest. Your body is working it's ass off to repair you. Why would you want to make it harder? Drag yourself down more? Dig yourself into a hole that'll last longer than a few days?
Suck it up. At most, go for a walk. Besides, don't be so rude as to bring your germs to the gym.
Yeah I needed a rest day. I hate to do it in the middle of my week, but there it was. So be it. If there's one thing I need to learn it's how to slow down for awhile.
As far as the germs...it's not that kind of sick...plus I use the disinfectant before and after I use the equipment. I clean before mainly due to the fact that others don't!
I used to do two rest days - Sat/Sun, but eventually decided Thurs/Sun were more realistic for me. Usually I save up chores for those two days so although they might be technically rest days I'm quite busy.
I generally always take Friday off and then my other rest day is moveable, which is especially nice when I'm feeling tired or off. Definitely listen to your body - it's telling you to rest!
Superset Hammer Strength Row
45 lbs x 25
55 lbs x 25
65 lbs x 25
Hammer Strength Shoulder Press
25 lbs x 15
35 lbs x 15
45 lbs x 15
Single Leg Press (alternating legs)
25 lbs x 25 x 3 sets Right Leg
25 lbs x 25 x 3 sets Left Leg
Note: For these we initially tried doing 45 lbs but it didn't feel steady because of my knee cap pain...so we went down to 25's and those felt much more stable and didn't hurt as much.
Push Downs Strip Set
70 lbs x 15
50 lbs x 15
30 lbs x 25 Abs
Superset Crunches (hands on thighs sliding up to knees) x 25 x 3 sets Ab Machine 50 lbs x 25 x 3 sets
Not as tired today as I was yesterday, I needed the rest and I'm glad I got it because today was better for it.
I wonder what possessed him to start to let me lift a little more weight...maybe I'll pick his brain about it. Either way, I'm happy he did it.
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