Hello,
I've been working hard and am glad to tell you what I've been doing.
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My xc-skiing is going well, even though there is not much snow where I live.
I took a 1 hour private "catch-up" lesson to fine-tune some of my technique and put me in the right direction as to what to practice most.( My last lesson was over 30 years ago) I learned of changes in technique since the time when I skiied, but Sylvie Girard, the trainer from Montéréski was really encouraging that I have an excellent glide and weight transfer, good technique and alot of qualities. Of course she also told me about 8 things to work on. I had a chance to jot them down with her after the lesson, so I can remember them.
But the weather is really lousy, even near Québec City it rained all week-end, so I have no idea when I'll be able to practice.
I did buy a pair of "anti skid detachable safety soles" to continue doing Winter Hiking when there isn't enough snow for xc-skiing. At least that's something.
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Between my two weights programs I took a week off to try some other stuff. I did group classes in :
Buns of steel ~ Amélie makes us work the hardest.
Cardio Latino ~ Took this class right after "Buns of steel" so even if it is a low intensity workout.. I was happy.
Cardio Tae-Boxe ~ was very pround to follow as if I had already taken this class. My fencing legs helped me quite a bit.
Pilates ~ This was a beginners class.. I learned mostly about breathing and the basic positions.
Spinning ~ I had never thought of pedaling backwards with resistance, nor of pedalling standing up but without arms.. fun. good workout.
Yoga ~ The teacher wasn't to keen on having me in class since it was an intermediate group, but actually I followed very well.
I learned a things that I'll be able to integrate in some of my training.
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For strenght training I started a new program on Jan 25th. The Cheif trainer from my gym made it up for me from my book "Conditioning for Outdoor Fitness". This is how it goes. :
WORK-OUT : twice a week / almost always tempo at 3-0-3 / 30 secs between sets when not alternating sides or supersetting.
1) Forward Lunge with DB bicep curls, 2 x 15 ea side ;
2) Forward Lunge with Opposite knee Reach with DBs 2 x 15 ea side ;
3) Hip extensions on swiss ball 2 x 15 ;
4) Pulley / Cable Row on swiss ball 2 x 15 ;
5) Staggered stance cross diagonal row with DBs 2 x 15 ;
6) DB flat Bench Press with elbow away from body 2 x 15 ;
TWICE
7) Lateral DB Raise with straight arms 2 x 15 ;
8) Front DB raise with straight arms, back against wall 2 x 15 ;
9) Dips 2 x 15 assissted ;
TWICE
10) DB palms-up Wrist curls 15 ;
11) DB palms-down Wrist curls 15 ;
12) Squat to double-arm overhead diagonal wall reach with Medicine ball 2 x 15 ea side ;
TWICE
13) Legs extensions with lower back and shoulders firmly to the ground 15 ;
14) Hold crunch postion with hands at ears and legs on the ground : max time
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CARDIO
2 x a week I'm starting to alternate between the three variations of HIIT suggested for xc-skiing
15 sec - 90 sec : 12 times
1 min - 2 mins : 9 times
3 mins - 3 mins : 6 times
and 1 x a week I do a 60 mins Cross-Ramp or Cross-Country program. (That's like hills)
I'm still mostly on the elipticals but do some Stair-Climbing as well or other machine every week.
My warm-ups before weights are 12 mins stationary cycling. (no specific WUs are needed for endurance workouts)
My warm-ups before groupe fitness is 12 mins rowing machine.
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GROUP FITNESS CLASS :
I switched my class to " Buns of steel " , 60 mins
30 mins leg oriented cardio.. I AveHR at about 75%
30 mins glutes / hammies / quads / abs... burn baby burn!
I do a 12 min warm-up on the rowing machine and some push-ups and dips before the class and 20-30 minutes stretching after.
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WEEKLY TIME-TABLE
all in all it looks something like this :
Monday :
12 mins rowing
push-ups
dips
Group-fitness "Buns of steel"
stretching
Tuesday :
Ballroom dance class
Wednesday :
12 mins stationary bike
strenght WO
40 mins cardio including HIITs
Thursday :
60 mins cardio including (most of the time) 20 mins stair climber or other
20 mins stretching
Friday :
xc-skiing or hiking
Saturday :
12 mins stationary bike
strenght WO
40 mins cardio including HIITs
Sunday :
Day off
NOTE : Friday and Saturday can be inverted if I have an outing on the week-end.
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DIET
I bought the Fitday PC andI logged for a full 3 weeks and learned alot, and am getting the hang of eating well and controlling my night-time snacks.
I'm not loosing weight, but I think that I am toning and leaning down .
Here is my three week summary :
My calorie intake and calories spent in sports was like this :
(maintenance according to Fitday = 7 x 1,924 = 13,468)
Week 1's summary :
Calories eaten : 10,467 Calories spent in WOs : 3,613
Week 2's summary:
Calories eaten : 10,262 / Calories spent in WOs : 2,963
Week 3's summary :
Calories eaten : 12, 075 / Calories spent in WOs (lite-week) : 2,557
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STATS
AGE : 52 (finally playing with a full deck of cards )
HEIGHT : 5'6"
WEIGHT : 133
RESTING HEART RATE in the morning : 47
MAX HEART RATE estimate : 180 (would really need to check that)
MEASUREMENTS
Arms : 11" relaxed, 12" flexed
Waist : 26"
Thighs : 21" relaxed
Calves : 14,5"
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I have some Fitness Pictures ..
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ACHES AND PAINS
LEFT SHOULDER :
Still don't have full Range of motion but otherwise it's OK . My Doctor wants me to get an "Arthrographic joint distension",The way she explained it, it's an injection of a anaesthesia/cortisone mixture followed by a physiotherapist doing full range of motion exercises. But I can wait after the xc-skiing season.
RIGHT ELBOW : gets worst as soon as I use my hand event just a little, I'll see my Physiotherapiste again on Feb. 20th.
RIGHT HAMMIES TENDON : I'd give it a 9/10.. almost OK
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So this is it for this month [img]/images/graemlins/smile.gif[/img]
Sorry if the style is rather boring, I didn't want to make it longer than necessary, and thank-you dearly for reading my update.
Mary-Lou
Mary\'s Fitness Updates
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