Okay, so we've bought a house here in New Hampshire. I've been trying to get into the gym but with all the heavy exertion from packing and moving I've been careful to not over extend myself. That being the case the gym has had to be dismissed as a daily consideration. I'm glad I made that choice as my body has done a lot of complaining about the strenuous activities I've been placing it in.
The thing to remember here is that once things return to a more even keel the gym must once again take prominence in my life and daily routine.
Monday, October 3, 2011
Tuesday, September 6, 2011
Blog Nineteen - Holy Absenteeism Batman!
Wow, I had not realized how delinquent I had become. There is much that would be updated from July. Firstly, I went through a whole battery of physical therapy on my shoulder. Additionally, I've been extremely physically active.
I will confess that I recently had a lapse in my regimen. I allowed the house buying and habitat activities to diminish my exercise regimen. This is not to say that my physical activity was decreased, I just was not making it to the gym. I am glad to say that I have rectified this lapse (it was only two weeks long) and my drive is not too diminished. I even accomplished a 2 mile run (on the elliptical) in 17 minutes.
While I was not blogging I was facebooking much of my activity. I even had one week were I completed several 5-mile runs at a good pace!
My thanks go out to all the friends who have supported me in this redefinition of who I am. Asking me, constantly, about my exercising has always encouraged me to go further with this program. I shall try even harder and harder so as to never let you fine people down.
I will confess that I recently had a lapse in my regimen. I allowed the house buying and habitat activities to diminish my exercise regimen. This is not to say that my physical activity was decreased, I just was not making it to the gym. I am glad to say that I have rectified this lapse (it was only two weeks long) and my drive is not too diminished. I even accomplished a 2 mile run (on the elliptical) in 17 minutes.
While I was not blogging I was facebooking much of my activity. I even had one week were I completed several 5-mile runs at a good pace!
My thanks go out to all the friends who have supported me in this redefinition of who I am. Asking me, constantly, about my exercising has always encouraged me to go further with this program. I shall try even harder and harder so as to never let you fine people down.
Sunday, July 3, 2011
Blog Eighteen - Physical Therapy or Physical Torture
Well my bursitis did flare up. Got a cortisone shot a couple of weeks back to help soothe the pain and ache. Drove my blood sugar crazy for about a week or so. Since then I've been going to physical therapy twice a week.
It is not bad and the people are nice. However I can see that the regimen is going to get more pain filled as time goes by. Worth the price if I can get back to more strength conditioning on my upper body.
While I'm not doing upper body (okay I'm doing some but shhhh - don't tell my therapists) I'm focusing on core and lower body. Still getting in 30 - 60 minutes on the elliptical on the regular. Or more like, if I do 60 minutes I don't do any other exercise. If I do less than 60 minutes I work on legs and abs. The prime reason is that this level of exercising has a distinct impact on my blood sugar. I can go from high normal (basically just after eating) to low normal (I need to eat) in that time.
Balance, as always it is all about balance.
It is not bad and the people are nice. However I can see that the regimen is going to get more pain filled as time goes by. Worth the price if I can get back to more strength conditioning on my upper body.
While I'm not doing upper body (okay I'm doing some but shhhh - don't tell my therapists) I'm focusing on core and lower body. Still getting in 30 - 60 minutes on the elliptical on the regular. Or more like, if I do 60 minutes I don't do any other exercise. If I do less than 60 minutes I work on legs and abs. The prime reason is that this level of exercising has a distinct impact on my blood sugar. I can go from high normal (basically just after eating) to low normal (I need to eat) in that time.
Balance, as always it is all about balance.
Wednesday, June 15, 2011
Blog Seventeen - Bigger Day with Smaller Numbers
the guidelines state that people without diabetes will normally have a reading around 5 percent. People with pre-diabetes will have a reading between 5.7 and 6.4 percent. Lastly, a reading of 6.5 percent or higher will be diagnosed as having diabetes.Now that you've been educated on this, to some extent, I'm going to provide some numbers so that we can all review my progress.
6 Mnths Ago - 321 lbs, 183/102 bp, 11.8 A1C
3 Mnths Ago - 303 lbs, 127/ 82 bp, 7.9 A1C
Today - 290 lbs, 116/ 63 bp, 6.5 A1C
Officially I have been reclassified from "uncontrolled" diabetic to "controlled" diabetic.
Under physician's orders I can now stop with the blood pressure medication (though they want a few check ups over the next month or so) and if I can keep up the good work managing my diabetes and weight loss: I can do away with the glucophage as well. Then I'll be back to a zero medication life.
One must have goals!
Sunday, June 12, 2011
Blog Sixteen - New(er) Goals
Been a very very busy month since my last posting. The biggest bit was our vacation to Philly that turned into a Funeral at Philly. Don't waste your time sympathizing though; Uncle Butch would not much care for it. He lived his life his way. Wasn't always good to look at, downright scary at times, but he did live with distinction, honor, and a rough form of love that could only be summed up, "That's Butch!"
Today I worked out on the elliptical for one whole hour. Traveled a distance of 4.5 miles and burned off about 825 calories. I will strive to do this level of activity daily though strength training may suffer from such focus.
Also, currently right now I've had to opt out of strength training. It is only for the time being but I need some medical guidance on some long term difficulties. The tennis elbow I've got, now in both arms, has gotten aggravated to the point that I sometimes lose feeling in parts of my hands. Also my old shoulder injuries are painfully flaring up. Time for some cortisone shots - Orally I hear that it can effect my diabetes.
Hmmmm, apparently I've digressed a bit, still high from the workout. The point is that my new(er) goal is to have a 1200 calorie burn workout daily. This should bring my health (and weight) into proper line. Once I'm down to 230 - 240 lbs I'll switch to a maintenance level of workout. Maybe 800 calories per day.
We'll see... ...
Today I worked out on the elliptical for one whole hour. Traveled a distance of 4.5 miles and burned off about 825 calories. I will strive to do this level of activity daily though strength training may suffer from such focus.
Also, currently right now I've had to opt out of strength training. It is only for the time being but I need some medical guidance on some long term difficulties. The tennis elbow I've got, now in both arms, has gotten aggravated to the point that I sometimes lose feeling in parts of my hands. Also my old shoulder injuries are painfully flaring up. Time for some cortisone shots - Orally I hear that it can effect my diabetes.
Hmmmm, apparently I've digressed a bit, still high from the workout. The point is that my new(er) goal is to have a 1200 calorie burn workout daily. This should bring my health (and weight) into proper line. Once I'm down to 230 - 240 lbs I'll switch to a maintenance level of workout. Maybe 800 calories per day.
We'll see... ...
Tuesday, May 17, 2011
Blog Fifteen - Into the Swing of Things
Been a while since I've added a post to this blog and there's been some events.
Firstly, I spent Wednesday (of last week) hanging drywall for Habitat for Humanity. Spending a whole day of that my body was suffering... in particular my forearms. My forearms haven't healed up yet so I've been waving off any upper body strength work. As compensation I've been trying something an Eve Friend ("2 Gun") suggested, elliptical. I do a 30-minute stretch accomplishing about 400 calories at a sit. Of course this has brought about some good things:
- Weight 290 lbs (approx)
- B/P 116/63
Visited my primary today and had the staff take my vitals. As usual, I did not ask or look at my weight. However we played guess the rounded off number so that I can be accurate when I put in my weight on the exercise machines.
Firstly, I spent Wednesday (of last week) hanging drywall for Habitat for Humanity. Spending a whole day of that my body was suffering... in particular my forearms. My forearms haven't healed up yet so I've been waving off any upper body strength work. As compensation I've been trying something an Eve Friend ("2 Gun") suggested, elliptical. I do a 30-minute stretch accomplishing about 400 calories at a sit. Of course this has brought about some good things:
- Weight 290 lbs (approx)
- B/P 116/63
Visited my primary today and had the staff take my vitals. As usual, I did not ask or look at my weight. However we played guess the rounded off number so that I can be accurate when I put in my weight on the exercise machines.
Tuesday, April 26, 2011
Blog Fourteen - Stepping Up My Game
Well it's been several months now and I'm starting to go through cycles of "into it, not into it". I'm told it takes six months to really build a habit but I fear that this habit is going to take longer. However I'm still seeing a lot of results. I've lost another two inches from my waist (now 46" pants) and all around my body muscle firmness, and mass, is returning. These accomplishments I think are the easy wins.
Given how out of shape I was I'm sure that diet and exercise is going to work first on easy to lose fat. I figure that it might take me twice as long to lose another six inches off my waist - from my starting point that is. As to the strength building, I do have one area that I would like to improve but I don't yet know the right exercise to target it. I will though and when I do I will be doing it daily.
As for my cardio, I'm starting my days with a 15 minute bicycle routine and, time allowing, closing my daily workout with 15 minutes on a step climber. When I can get both in, and my strength workout, my rough calculations put me at burning up to 400 calories in a 90 minute time window. That's about 25% of my daily intake... Not only can I live with that but I wonder, can I actually live with that?
We'll find out together won't we?
Given how out of shape I was I'm sure that diet and exercise is going to work first on easy to lose fat. I figure that it might take me twice as long to lose another six inches off my waist - from my starting point that is. As to the strength building, I do have one area that I would like to improve but I don't yet know the right exercise to target it. I will though and when I do I will be doing it daily.
As for my cardio, I'm starting my days with a 15 minute bicycle routine and, time allowing, closing my daily workout with 15 minutes on a step climber. When I can get both in, and my strength workout, my rough calculations put me at burning up to 400 calories in a 90 minute time window. That's about 25% of my daily intake... Not only can I live with that but I wonder, can I actually live with that?
We'll find out together won't we?
Sunday, April 17, 2011
Blog Thirteen - Iron Hand in a Velvet Glove
Or not.
Okay, did the bike today for a 20 minute workout. Averaged 14.5 mph but my ass still hurt a lot. I presume that as I strengthen up my glutes my endurance on the bike will improve. Have no evidence, yet, that this theory is going to hold up however. After 15 minutes or so I can totally feel some sort of pain start to go down my legs. So as much as I want to really do long cardio workouts via bike, seems I'll have to go for short(er) burst ones in quantity instead of one long quality exercise.
Speaking of gloves, I guess this is another area where age is starting to rear its ugly head but I need some weight lifting gloves. Not that my hands are not "toughened" up from use, though I do try to lotion them!, I'm finding that my hands are starting to show compression marks after lengthy sets. Given that a large part of my routine is low weight/long repetitions this is likely to be a problem unless I take it seriously.
Additionally, not sure if this has a cure, after a really good upper body workout the lower half of my hands (ring finger + pinky finger half) develops some serious ache. I've always suffered some level of repetitive stress with my hands and wrists. I worry that I might be adding to that problem with all the upper body work I've been doing.
Okay, did the bike today for a 20 minute workout. Averaged 14.5 mph but my ass still hurt a lot. I presume that as I strengthen up my glutes my endurance on the bike will improve. Have no evidence, yet, that this theory is going to hold up however. After 15 minutes or so I can totally feel some sort of pain start to go down my legs. So as much as I want to really do long cardio workouts via bike, seems I'll have to go for short(er) burst ones in quantity instead of one long quality exercise.
Speaking of gloves, I guess this is another area where age is starting to rear its ugly head but I need some weight lifting gloves. Not that my hands are not "toughened" up from use, though I do try to lotion them!, I'm finding that my hands are starting to show compression marks after lengthy sets. Given that a large part of my routine is low weight/long repetitions this is likely to be a problem unless I take it seriously.
Additionally, not sure if this has a cure, after a really good upper body workout the lower half of my hands (ring finger + pinky finger half) develops some serious ache. I've always suffered some level of repetitive stress with my hands and wrists. I worry that I might be adding to that problem with all the upper body work I've been doing.
Friday, April 1, 2011
Blog Twelve - Hair of the Dog
It is interesting to note that my masseuse is also an outdoor and fitness junkie. We were talking and she admitted to me that she prefers partnering for exercise because no one ever really pushes themselves as hard as they can alone. Must be something weird about me as I only keep from pushing myself too hard when I'm flying with a wingman (or wingwoman as it were).
Speaking of which, been pulling muscles like crazy. A week or so ago over extended my back. Boy that was fun! My left elbow/wrist is continually sore and this week I started working on my inner and outer thigh muscles. OUCH! This past Tuesday I overworked the groin muscle and was walking like an old Tim Conway skit. Took Wednesday off (totally!) and then Thursday I decided to work on it some more even though it still hurt. Would you know it, working it helped to reduce the pain.
In closing, this week I've been getting in almost two hours of exercise. I do my morning visits but with the Missus temporary schedule she can't join me. So we go later in the evening so that she too can get in some exercise. (The gym account is mine and she's considered my allowed plus one.) So this means I get in 45 - 60 minutes in the morning and 45 - 60 minutes in the evening.
It is really starting to show as well.
Speaking of which, been pulling muscles like crazy. A week or so ago over extended my back. Boy that was fun! My left elbow/wrist is continually sore and this week I started working on my inner and outer thigh muscles. OUCH! This past Tuesday I overworked the groin muscle and was walking like an old Tim Conway skit. Took Wednesday off (totally!) and then Thursday I decided to work on it some more even though it still hurt. Would you know it, working it helped to reduce the pain.
In closing, this week I've been getting in almost two hours of exercise. I do my morning visits but with the Missus temporary schedule she can't join me. So we go later in the evening so that she too can get in some exercise. (The gym account is mine and she's considered my allowed plus one.) So this means I get in 45 - 60 minutes in the morning and 45 - 60 minutes in the evening.
It is really starting to show as well.
Thursday, March 17, 2011
Blog Eleven - Downsized!
Downsizing, in this context, is good news.
Sunday, March 6, 2011
Blog Ten - Getting There!
Okay, it has been two weeks since my last update. My mood still swings a bit but that is in part due to my body constantly adjusting to new "norms". The good news, I'm comfortably wearing 48" waist pants again. Additionally, couple of days ago I had my 3 monthly diabetes check up and my A1C is down from from 11.7 (EEEEK!!!!) to 7.9. With 6.0 being the ideal target I still have room for improvement but, as you can imagine, I have made significant progress in my life. Weight is going down; Blood pressure getting into healthy ranges, and my blood sugar is better managed.
Difficulties that I'm facing is willpower in the face of weariness and laziness. My ass still has difficulties with the bicycle. My sciatic nerve seems to be getting impacted from too much time on the bike. So I'm limiting myself to 7 minute cycles and to keep my heart rate up I walk a lap of the gym between each focused exercise. I feel this stabilizes my metabolism post exercise routine thus preparing my body for the next focused routine.
My current daily cycle is: 7 minute difficult warm up on the bicycle. 1 lap, some arm and shoulder warm up with dumbbells. 1 lap, lower back strength building. 1 lap, shoulder strength building. 1 lap, leg curls. 1 lap, bench-press. 1 lap, leg press. 1 lap, 7 minute medium warm up on the bicycle. 1 lap and then dress and go home for a shower. (I am NOT showering at public facilities - no thank you!)
Now, some days I do not complete all of that. Also the amount of exercise I do at each station changes depending on how I feel my body can handle. As an example: I pulled a muscle in my left forearm a couple of weeks ago. So I had to go easy on the dumbbells or continue aggravating that pull. Or, another example, yesterday I had some sort of short term stomach bug. Nauseous and woozy, I did 15 minutes in one sit on the bike and called it a day. The important part of this is doing something each and every day. I will make exercising a habit even if it kills off other, more preferred, habits.
I.e. The time in the morning I'm going to the gym used to be my daily Eve time. Eve suffers but I don't... and I won't.
Difficulties that I'm facing is willpower in the face of weariness and laziness. My ass still has difficulties with the bicycle. My sciatic nerve seems to be getting impacted from too much time on the bike. So I'm limiting myself to 7 minute cycles and to keep my heart rate up I walk a lap of the gym between each focused exercise. I feel this stabilizes my metabolism post exercise routine thus preparing my body for the next focused routine.
My current daily cycle is: 7 minute difficult warm up on the bicycle. 1 lap, some arm and shoulder warm up with dumbbells. 1 lap, lower back strength building. 1 lap, shoulder strength building. 1 lap, leg curls. 1 lap, bench-press. 1 lap, leg press. 1 lap, 7 minute medium warm up on the bicycle. 1 lap and then dress and go home for a shower. (I am NOT showering at public facilities - no thank you!)
Now, some days I do not complete all of that. Also the amount of exercise I do at each station changes depending on how I feel my body can handle. As an example: I pulled a muscle in my left forearm a couple of weeks ago. So I had to go easy on the dumbbells or continue aggravating that pull. Or, another example, yesterday I had some sort of short term stomach bug. Nauseous and woozy, I did 15 minutes in one sit on the bike and called it a day. The important part of this is doing something each and every day. I will make exercising a habit even if it kills off other, more preferred, habits.
I.e. The time in the morning I'm going to the gym used to be my daily Eve time. Eve suffers but I don't... and I won't.
Monday, February 21, 2011
Blog Nine - Milestone(s)
To be more correct, five (5) milestone! Did a cycle routine (random hill) at an easy level but for a scheduled 15 minutes. In that time I maintained an average speed of 20.9 mph. I pushed myself to complete 5 miles before the timer elapsed which, I might add, required me to really push hard. Little did I know the program (routine) also include a two (2) minute cool down period. But the accomplishment was 15+ minutes on the bicycle without major ass pain.
Woohoo!
I'm still doing strength training at each visit. I'm also getting into a good job of rotating the number of daily gym visits. For instance, today I did only one visit. Tomorrow I'll be going twice. I think Wednesdays will be my regular day off no matter what.
Additionally I've gotten the missus to start joining me. She'll need time to acclimate to regular exercise as I did but I think she's looking at me as a symbol of encouragement. Or maybe it is feminine defiance in the face of male accomplishment. After all, "anything he can do I can do better" is not a thought far from the core of her being. It is that backbone of hers I love the most - well the rest of her body is kind of hot as well so now I'll just take that back. (PS: She doesn't read this blog btw!!!)
Woohoo!
I'm still doing strength training at each visit. I'm also getting into a good job of rotating the number of daily gym visits. For instance, today I did only one visit. Tomorrow I'll be going twice. I think Wednesdays will be my regular day off no matter what.
Additionally I've gotten the missus to start joining me. She'll need time to acclimate to regular exercise as I did but I think she's looking at me as a symbol of encouragement. Or maybe it is feminine defiance in the face of male accomplishment. After all, "anything he can do I can do better" is not a thought far from the core of her being. It is that backbone of hers I love the most - well the rest of her body is kind of hot as well so now I'll just take that back. (PS: She doesn't read this blog btw!!!)
Wednesday, February 16, 2011
Blog Eight - Walls or Safety
One of the things I found myself considering today is at what point am I punking myself? I have been getting pretty regular with my exercise (woohoo!) but today I found myself not into the rhythm of it. Was forcing myself on the cycle and at that was not performing at the level I have been. Then when I got to my second phase of exercising I got through one complete set of dumbbells and then I simply quit at the next set. I got up and left the gym entirely.
The thing that I feel is that my body said, too much - stop now or you'll regret it. But I worry that perhaps I gave up too easily. Thus when hitting the proverbial "wall" is this preventing harm to myself or preventing me from becoming a better person. After all, my body has had two decades without real exercise (I mean dedicated regimen) so do I trust it to make these decisions or should I continue onward via pure will & determination?
Today, I trust it.
Tomorrow?
The thing that I feel is that my body said, too much - stop now or you'll regret it. But I worry that perhaps I gave up too easily. Thus when hitting the proverbial "wall" is this preventing harm to myself or preventing me from becoming a better person. After all, my body has had two decades without real exercise (I mean dedicated regimen) so do I trust it to make these decisions or should I continue onward via pure will & determination?
Today, I trust it.
Tomorrow?
Thursday, February 10, 2011
Blog Seven - 2 More Weeks Later
Interesting development, I aggravated my old acid reflux problem. It wasn't giving me heartburn but it was causing me slight palpitations and a throbbing pain. This would become more pronounced as I exercised. Given my current health is it any surprise that I would get worried that I was pushing myself into some sort of cardiac incident?
However my primary care (She's a nurse practitioner - ironically nicer to deal with than 99% of all doctors I've met!) gave me another look over, an ekg just to be sure, and gave me something for the acid reflux. She also gave me two bits of good news: First, my ekg was better than hers (!) and that I have successfully reduced myself close to 300 lbs. "Significant weight loss" was her words.
I'm not sure if I mentioned this earlier but I don't know how much I weigh nor have I been looking at my chart when the office weighs me as well. Goal identification is as important as goal accomplishment. I know that my goal is not weight loss but lifestyle change. The weight loss is a secondary benefit.
So many people I know focus on the numbers and not the process. When the numbers don't meet their hopes or expectations, defeatism starts to creep in. My only failure(s) is not a few pounds gained or lost but not trying. And yes, I will trip and lay on the ground a bit to catch my breath but I believe that I will always (at some point) get back up again and go right back to it.
Well, when I put my mind to it that is.
However my primary care (She's a nurse practitioner - ironically nicer to deal with than 99% of all doctors I've met!) gave me another look over, an ekg just to be sure, and gave me something for the acid reflux. She also gave me two bits of good news: First, my ekg was better than hers (!) and that I have successfully reduced myself close to 300 lbs. "Significant weight loss" was her words.
I'm not sure if I mentioned this earlier but I don't know how much I weigh nor have I been looking at my chart when the office weighs me as well. Goal identification is as important as goal accomplishment. I know that my goal is not weight loss but lifestyle change. The weight loss is a secondary benefit.
So many people I know focus on the numbers and not the process. When the numbers don't meet their hopes or expectations, defeatism starts to creep in. My only failure(s) is not a few pounds gained or lost but not trying. And yes, I will trip and lay on the ground a bit to catch my breath but I believe that I will always (at some point) get back up again and go right back to it.
Well, when I put my mind to it that is.
Wednesday, January 26, 2011
Blog Six - Back To It
I can say it was due to the consistent level of snowfall or the flu I had but that would not be the truth. Those reasons did keep me from going for a day or two, not for 2 weeks. So I tricked myself into being near the gym and then guilt tripped myself into it. I only did a 10 minute workout but it felt good to be back though I felt my body saying, "Hey! Hey! Don't do that!"
Friday, January 14, 2011
Blog Five - No Days Off
I took this past Thursday off from the gym. I did a bit more snow shoveling and the soreness continued in my upper thigh/ass bottom so I shrugged off going. That choice has resulted as an increase in my blood sugar level. I had notice that it was significantly better controlled than ever before (ever!) and today it is slightly off. (Not unmanageable) So, for my next experiment I'm going to see how much exercise I need purely for maintenance and how much for "improvement".
I'm thinking 10 - 15 minutes on the bicycle per day. To reduce the inflammation/soreness I'm having from the seat I'll alternate bicycle and elliptical. Though I'll have to learn how to use one properly.
I'm thinking 10 - 15 minutes on the bicycle per day. To reduce the inflammation/soreness I'm having from the seat I'll alternate bicycle and elliptical. Though I'll have to learn how to use one properly.
Wednesday, January 12, 2011
Blog Four Part A - Shoveling
Well I did make it to the gym. Before I made it there, however, I also had a fair bit of shoveling and snow management to do. So I did not push myself as hard, in the gym, as I would have wanted to normally. I should add that my sore buttocks are becoming a hindrance. I got in one 7 minute difficult warm up and was in a 20 minute moderate bike routine when my butt really started becoming uncomfortable. I gave up at the 10 minute mark. I'll probably go for an elliptical machine or something to give my ass a break.
Blog Four - Snow Day Dammit
Well I'm sure most of us know about the whopping amounts of snow descending upon us. I was actually debating a day off as my ass hurts from the damn bicycle seat. Of course I was feeling bad about myself because I could do some other exercises. I just enjoy the bicycling.
Hopefully the snow will stop and the roads will clear up. I'll get in then.
PS: I didn't make it a second time yesterday.
Hopefully the snow will stop and the roads will clear up. I'll get in then.
PS: I didn't make it a second time yesterday.
Tuesday, January 11, 2011
Blog Three - Day 4 Mixing It Up
Okay, I got a little bolder today.
First I started my routine with a difficult rated warm up on the bicycle. Wasn't too difficult (I could have increased it further during) but it got my sweat started. After 7 minutes the warm up was complete. Then I proceeded to do 4 sets of 10 crunches (on a machine), then I spent a fair bit of time on a back lifting machine. (You sit on it and rotate your back up and backwards lifting the weight.) I decided that 15 repetitions would be good and I started it at 70 lbs. Each set I increased the weight 30 lbs until I reached 190 lbs and then I reversed the cycle. From there I went to two legs machines, spread and close, for about 40 repetitions each. Closed out with the bicycle again on moderate warm up to finish out and start winding myself down.
I feel good, very good, and I find myself delighted at this new aspect of my life and thoroughly annoyed that I have not been doing this all these years. I'm starting to remember how much I liked working out way back when.
PS: I'm probably going to be heading to the gym for another 15 minute set on the bicycle later this afternoon. My ass still hurts though!
First I started my routine with a difficult rated warm up on the bicycle. Wasn't too difficult (I could have increased it further during) but it got my sweat started. After 7 minutes the warm up was complete. Then I proceeded to do 4 sets of 10 crunches (on a machine), then I spent a fair bit of time on a back lifting machine. (You sit on it and rotate your back up and backwards lifting the weight.) I decided that 15 repetitions would be good and I started it at 70 lbs. Each set I increased the weight 30 lbs until I reached 190 lbs and then I reversed the cycle. From there I went to two legs machines, spread and close, for about 40 repetitions each. Closed out with the bicycle again on moderate warm up to finish out and start winding myself down.
I feel good, very good, and I find myself delighted at this new aspect of my life and thoroughly annoyed that I have not been doing this all these years. I'm starting to remember how much I liked working out way back when.
PS: I'm probably going to be heading to the gym for another 15 minute set on the bicycle later this afternoon. My ass still hurts though!
Monday, January 10, 2011
Blog Two - Day 3 Exercising
Much better day as I had little problem moving my ass to the gym. Twice in one day. The first time I did 20 minutes on the bicycle and the second I did 7 minutes. My current goal is to do 30 minutes twice a day however I'm running into one small (or large) problem: My buttocks start to get sore on the bicycle seat after 15 minutes or so.
So I guess the first trouble is not just building up my cardio from zero to living but to build some callouses on my ass.
So I guess the first trouble is not just building up my cardio from zero to living but to build some callouses on my ass.
Sunday, January 9, 2011
Blog One - Day 2 Exercising
Okay, I'm going to blog this stuff as the only way I'm going to succeed in this change is bringing in my friends and family. The simple gist is this: I'm getting old. I'm already fat. I've got risk factors coming out of my hind end and my diabetes (type 2) got out of control.
I'm tired, truly freaking tired.
Of what? Well, I realize that I did not have to be in this position. Ultimately it was a lack of discipline in my life that brought me to this state. I've proven time and time again that I truly can achieve anything I set my mind to however time and time again I've shown that I don't always set my mind to the right things. This ends now.
Yesterday I worked on a treadmill for 12 minutes. I'm a klutz with the thing. I tried walking and keeping my hands on the bars. Found out later that was stupid (Of course during I thought it was stupid). Sadly my heart rate accelerated over 140 and hit 150 at one point. Too much and I wasn't even walking more than 2 mph. I wisely stopped and rested.
Today, I got on a bicycle. I did 20 minutes and maintained a heart rate of 120 - 130 beats through out the entire exercise. I'm no expert nor have I been doing any physical therapy but I think I recall that is about the right way to do things. Also, I did not stress my breathing. I kept it calm and relaxed even though I did work up a good sweat.
I'm going to close this first entry by saying yes, I know I didn't post my current weight. I actually don't know it right now (though a recent exam has that detail) and I don't want to know it right now. In this stage of the process I need to find motivation and stay focused.
Not more bad news to encourage any more sloth on my part.
Yes, I'm monitoring my blood sugars, taking my meds, and eating right(er). However I don't like where my blood sugars are and the trouble I'm having keeping them in check. So, exercise is one part of the diet & exercise prescription I did not try... at all. That is going to change.
I quit smoking cold turkey because I decided that I was going to quit.
I am going to go from Fat Shar to Thin Shar.
I'm tired, truly freaking tired.
Of what? Well, I realize that I did not have to be in this position. Ultimately it was a lack of discipline in my life that brought me to this state. I've proven time and time again that I truly can achieve anything I set my mind to however time and time again I've shown that I don't always set my mind to the right things. This ends now.
Yesterday I worked on a treadmill for 12 minutes. I'm a klutz with the thing. I tried walking and keeping my hands on the bars. Found out later that was stupid (Of course during I thought it was stupid). Sadly my heart rate accelerated over 140 and hit 150 at one point. Too much and I wasn't even walking more than 2 mph. I wisely stopped and rested.
Today, I got on a bicycle. I did 20 minutes and maintained a heart rate of 120 - 130 beats through out the entire exercise. I'm no expert nor have I been doing any physical therapy but I think I recall that is about the right way to do things. Also, I did not stress my breathing. I kept it calm and relaxed even though I did work up a good sweat.
I'm going to close this first entry by saying yes, I know I didn't post my current weight. I actually don't know it right now (though a recent exam has that detail) and I don't want to know it right now. In this stage of the process I need to find motivation and stay focused.
Not more bad news to encourage any more sloth on my part.
Yes, I'm monitoring my blood sugars, taking my meds, and eating right(er). However I don't like where my blood sugars are and the trouble I'm having keeping them in check. So, exercise is one part of the diet & exercise prescription I did not try... at all. That is going to change.
I quit smoking cold turkey because I decided that I was going to quit.
I am going to go from Fat Shar to Thin Shar.
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