Mary's Fitness Effort

[Marykaa]

/logging ON

WEDNESDAY, November 9th

WORKDAY : quiet and easy
FLU VACCINE : at 17h00, 4th year, helps alot.

SBD : right-on until the gym.. had peanuts between the weights and the cardio (not planned) and when I got home I just jumped on .. a can of sardines, a green pepper, 2 tbsp. natural peanut butter, 2 tbsp cottage cheese. It took all my courage to stop ravaging the kitchen. I have to go cook the roast-beef I was supposed to cook yesterday.

WORKOUT : I was feeling in top shape when I got to the gym at 18h00. But it went down from there.. by the time I got home I was feverish (from the flu shot)

warm-up : 12 mins at 127 (that gave me the clue that I wasn't feeling very well.. usually it is lower for the same effort)decided to do a 3/4 workout. no guilty feeling about it.

1) 2x15 : squats on a Flat Side Up Bosu : went completely down on the squats.. since I dont have weights.. I'm not afraid for my knee. fun.

3) 3x15 withs 20lbs. "skiier" each leg, then change (added another set.. I like them too much.

4) 2x15 : Seated Hip Adductions. / same at 115 lbs

5) 2x15 : Pulls “equivalent to double-poling” / at 40 lbs ( down 5 lbs to get a bit more "umph" into my pulls )


6) 2x15 : Swiss Ball Dumbell Bench Press , narrow hold. / 15 lbs ea /same

7) 2x15 : Bent arm Lateral Lifts / still 7,5 lbs ea (usually do 2x20)

8) 2x20 Walking Lunges /DB 20s /went very well


CARDIO : Eliptical 30 mins. at 130bpm

STRETCHING : just 5 mins.. very frustrating with my shoulder and hammies tendon trouble.


/logging OFF

[johnacc]

Hi Mary,

How many rest days do you currently build into your routine each week ?

Hiking doesn't count as a rest

Also, do you know your theoretical maximum heart rate ? The reason I ask is because I was wondering what % of your theoretical max you were working at.

[Marykaa]

Hiking doesn't count as a rest

*ROFL*

2 days : Sunday's are complete rest days for now.. and Tuesdays I only do a 1 hour ballroom dance class.. no atletes there very smooth.

MaxHR : A year and a half ago when my cardio wasn't good.. in the hills, hiking.. when I had to stop a little.. my HR was around 180, but I could not get it that high this year.. (maybe my legs give out before my heart). I use it without being sure I'm right.. to get my 60%-80% I use the forumla : [210-(age/2)-RestingHR]* % + RestingHR.(but a little lower, considering I don't think I'm quite up there) which gives me 130-155. My gym uses 220-age -rHR*%+rHR

I posted my questionnings about this in my old log.. I know that at 155 I can still talk a few words once in a while.

I answered in such length because I do wonder about all that and would love to know what people think or know.

[johnacc]

Hi Mary,

I know there is a lot of debate on this subject but I use the Karvonen Formula to calculate my heart rate reserve range.

I subtract my age from 220 to get 192 (220 - 28)
I then subtract my 'average' resting heart rate from my target heart rate to get 144 (192 - 48)

Therefore I use 50% of the lower number plus 48 to get 120 to give me my lower boundary number.

I then take 85% of my higher number and add on 48 to get my higher boundary number, which is 170

I therefore try to structure my workouts so that I am between 120 and 170 BPM.

This is used as a guide and I think that your body tells you when you are exerting too much effort.

Also, I think Dking went into a bit more detail but from my understanding the closer you can get to ~65% of your theoretical max heart rate the more efficient your body is at using fat as it's primary energy source.

[Marykaa]

JOHNACC Yes, my gym uses Karnoven as well.. but for people 30 and over, WHO ARE IN SHAPE.. the 220-age part of the Karnoven is more and more off as we get older.. The 220-age gives me 169 for Max.. and the 210-age/2 gives me 184.5... yet at 20 they give the same thing.

actually.. what I use to find my 80% is that I can still talk in 3-4 word phrases like "yes I can" or "no not now".... 70% in sentences.. not too close apart.. 60% in conversation.


I guess 90% would be 1 word answers? like "yup" or "nope" and not much more.. ?

[Marykaa]

JOHNACC Yes, my gym uses Karvonen as well.. but for people 30 and over, WHO ARE IN SHAPE.. the 220-age part of the Karnoven is more and more off as we get older.. The 220-age gives me 169 for Max.. and the 210-age/2 gives me 184.5... yet at 20 they give the same thing.

[Bond007]

Geez, Mk! This is an awesome log and an inspiration to us younger folks. Keep up the great work and I'm looking forward to watching our progess.

[ODB]

I can see why her post count is growing so fast now. She's loggin' some workouts!

[Bond007]

Originally posted by ODB:
I can see why her post count is growing so fast now. She's loggin' some workouts!

Uh, speaking of post counts, ODB. You're rapidly approaching 3K! OMG!


Sorry for the slight hi-jack, Mk.

[Marykaa]

BOND .. (Hey ODB.. talking about you )
no problem for the hijacking.. but have you noticed? he's also being less sporatic in his loggin LOL maybe wants to up his post counts!

[Marykaa]

/logging ON

THURSDAY, November 10th

WORKDAY : ok

SBD : ok , cheat : had a piece of home-made carrot cake around 3h30pm. and some orange juice just before my cardio.

WORKOUT
gym at 5h00 pm.

CARDIO : 60 minutes :
7 mins on stationary bike and the rest on the elipticals.. 3 cross-training programs..
AveHR : 148, MaxHR : 165, according to HRM : 500 calories burnt, 35% fat.

Listening to music REALLY helps (yesterday I didn't have it with me)

Later at home :

Knee Push-ups : 4 x 25 (lots of time between sets.)

/logging OFF

[Marykaa]

/logging ON

FRIDAY, November 11th

AM : 4 x 25 knee push-ups : Took all the time I wanted between sets, but did note how long it took me : in all 12 minutes.


PM : HIKING
weather : low 30s, beautiful sunshine and blue skies, no wind exept at the top, no leaves on the trees, some spots of rough ice in the top half.

trail :
RED and BLACK trails only

Recorded my HR in two sections :
UP : 65 mins / aveHR 129 / maxHR 159 / inzoneHR (125+) 41 mins /
calories : 689 / 45% fat

note : Probably more like 30 mins aveHR 145 and 30 mins aveHR 115.. ( check out the contour lines) but my HRM has neither laps nore splits of any kind

DOWN : 60 mins / aveHR 117 / maxHR 152 / inzoneHR (125+) 13 mins /
calories : 508 / 55% fat



note : I don't think the calorie counter on a (my) HRM is exact enough to base any kind of calulations on.. but it DOES remind me that it is much easier not to eat a piece of cake or a point of pizza, than to burn it off.

SBD : ok.. had 4 oz orange juice after 1 hour and 1 oz peanuts near the end of the hike

/logging OFF

ahhh and the fact that there weren't any leaves left on the trees.. I could see the lake all along that part of the trail, when all summer it is hidden.

Thanks for reading me!

[ODB]

Nice workout!

[johnacc]

I know what you mean about it being easier to not eat a piece of cake / pizza rather than burning it off

Have you tried matching your HR monitor to one of the machines at the gym such as the cross trainer ?

Also, i just noticed your post about your heart rate and waist. That's great news

[Marykaa]

Thanks guys!

Originally posted by johnacc:
Have you tried matching your HR monitor to one of the machines at the gym such as the cross trainer ?

yup, they come pretty close.. maybe 1-2 heartbeats away.. my Polar a bit higher. The Precor elipticals take the reading from my chest band, so no real surprise that they are close.. but even when I put my hands on the handle and take it through the machine.. it is close.

[Marykaa]

/logging ON

SATURDAY, November 12th

9 AM : SuperWorkout II with Nancy :

35 mins aérobic dance.
aveHR : 139 / maxHR : 160 / calories : 253 / 35% fat

30 mins Step-Reebok :
aveHR : 134 / maxHR : 153 / calories : 167 / 35% fat

20 mins arms (with DBs) and abs

10 mins stretching Yoga style

SBD : had some orange juice just before, and peanuts just after.

notes : I was real tired for the last 5 minutes of the step reebok program, both the aerobic and the step programs take alot of concentration. I did continue, but but mixed up the steps quite often. The arms and abs went well. My shoulder is definatedly getting better. I liked the yoga style stretching.

/logging OFF

[RacerBill]

Wow, you certainly don't mess around! You really did a lot this morning. That hiking from yesterday (and before) looks like it must be some beautiful country. Any chance we can persuade to take a camera along and post some pictures afterward?

[Marykaa]

Hi Bill!

I took some pics a few weeks ago when it was autumn on the bottom half of the mountain and early winter on the top half.. but the snow has melted for now.. and the leaves have fallen.

Looking at what pictures I already have.. I notice I don't have any of the lake.. so I'll go take some.. but I must say.. when I'm out with my two poles hiking I don't stop much.

I don't think it's the prettiest place where I live.. but with photography.. we CAN take the good sides of a region.


Here are my public photo albmus.. Click on "Ma Rétion" to see bits of my region. (The heading at the begining of this log is from one of those pictures)

Club Photo


Or view the Large Images directly.