Laura's Fitness Upates

[Laura]

Being winded is good; I know I'm working that way. But getting red-faced is a sure sign that I'm going to have an exertion headache. (seriously, I look like a baboon's butt; I'll have to take a photo)

My heart rate went into the 170s when I was 'running' -- any time I get above 160, I get that headache. So I have to figure out a system where I maintain my target heart rate of 130-155 for the whole 30 minutes without going over. Maybe I should ask Santa for a heart rate monitor...

-- Laura

[Laura]

Getting a couple of different results for target heart rate...one formula says I should be between 121 and 149, while another formula says 142-164. I'm gonna stick with what I used before, which is pretty much smack in between these numbers: 135 bpm (60% of my max heart rate) for fat loss, and 155 bpm (80% of my max heart rate) for cardio health.

-- Laura

[robbdaman]

I'd be more concerned with your blood pressure level than heart rate during exercise. Vigorous workouts can often cause an exercise induced headache but they shouldn't last that long. If they do it's really a sign that you need to continue to exercise more regularly, so you improve your cardiovascular health. Of course making sure you're well hydrated can't hurt either.

As for Target heart rate 220 minus your age is recommended max heart and calculating anywhere from 50% to 90% is a good target range. Still this is not an exact equation for everyone. As for where you should be there is no magical zone for fat loss, it's all about burning calories and making the body work harder to increase your metabolism. Moderate exercise in the 50% to 75% range or so for longer periods of time burn as many calories as pushing it to 90% for shorter periods. Don't get caught up in the myth and just work out hard, without getting a headache if possible.

[Laura]

After several months of setbacks, including a fall on the ice which horked my knee and a ribcage issue, I'm finally ready to get back on the weight loss wagon. I need to do it; my clothes are tight, my joints are suffering and my blood pressure is slowly creeping up.

I signed up on SparkPeople.com to track incoming and outgoing calories. Didn't really want to switch from FitDay, but FitDay doesn't have iPhone support, so there you go. The calorie math is a bit different; I'm trying not to overthink it, and just do what SP tells me to do.

There's a sports complex with a couple of walking trails near the studio. I've been going up there when the weather isn't terrible. Hilly but paved trail is good for cardio.

I also bought a wristwatch that monitors heart rate and calorie burn. Now I just gotta remember to wear it when I get on the trail. I wore it the other day; my resting was 77, my regular (level ground) walking heart rate was 128 and my uphill walking heart rate was 155. Perfect!

(Of course, I decide to do this the week that I have to go to California, and two weeks before hell-deadlines. There really is no GOOD time, is there.)

-- Laura

[John Rauch]

Great Laura! If you need any help coming up with a routine, let me know. I'd be happy to help.

[Alex Sollazzo]

Good to see its not just me and john on the wagon, dont fall off this time

How long are the walks you're going on taking ?

[Laura]

Great Laura! If you need any help coming up with a routine, let me know. I'd be happy to help.

Thanks John! SparkPeople.com has suggested workouts; the one they suggested for me for tomorrow seems absurdly easy, but I'm going to go through it the way they recommend, because I know I have a bad habit of overdoing it when I first start working out. If SP is worth the time, it'll increase the workout intensity as I go along.

Good to see its not just me and john on the wagon, dont fall off this time

How long are the walks you're going on taking ?

Thanks Alex! I hope I don't fall off either...or if I do, I get back on sooner...

I'm walking for 30 minutes, give or take. The paths I take -- one around the neighborhood, one around the studio business park, and one at the sports complex -- are all pretty hilly.

-- Laura

[Brian Frey ~ halfmoth]

We've been going to Lucky Shoals Park on Britt (near Jimmy Carter Blvd.) now that we've moved to this area. It's a lovely facility! The outdoor walking path is paved, thru trees, and has a nice mix of hills and level. And the gym / indoor courts has an upper-floor walking/running circuit. Ask Stephanie about it! She joined us the other night. Tonight I did 2 trips around the outdoor path (not too cold), while Holly ran inside.

[robbdaman]

Considering your layoff time between workouts starting off easy may be a good idea as long as you're getting something out of the workouts, if you feel you could keep going then start ramping them up more. One of the biggest points of contention is your diet so keeping regular track of it is a good idea, I just know that I've read more than one Facebook post from you wishing you hadn't ate something or so much of anything. I know that you know it's always going to be the hard part for you. I'm really hoping you keep this up as I know it's difficult for you but you've got a lot of people who want to help and support you which is a good thing. I suggest making sure that you are accountable to a lot of people to help you keep at going forward. We all want you to be the healthier, happier Laura.

[John Rauch]

Short workouts are the way to go for sure. Set up something you *know* you can commit to every day. Establishing a good habit is better than going all out and only lasting a few days or a week. Same thing regarding diet. Don't go crazy cutting out everything your first week. Work on establishing habits you can live with an continue to build on that.

[Laura]

Sorry I haven't posted; we went out to California to stay with my in-laws and attend Randy's aunt's memorial service.

Thanks, guys, for being so supportive and encouraging. It helps. I've been really trying to stay on target while on vacation, but it's not easy when I don't have full control over my time or food choices. My in-laws are King and Queen of Carbs! But I feel pretty confident in having done as well as I did. I tracked everything on SparkPeople, and while I went over my daily calories a few times (and WAY over my sodium -- man, that is hard to control!), I didn't exceed 2200 calories/day, so I did all right, I think.

The weather was gorgeous in California, so I walked every day, more than 30 minutes each time. Did some very light jogging to get my heart rate up. Burned a grand total of over 1000 cals over the week. Didn't do much else; will include resistance training this week. Today's my day off.

-- Laura

[Laura]

Since I've been back from California, I've gotten a lot of exercise -- cardio almost every day; strength training 2 days (was supposed to do another round today but it's late). I've also been VERY careful with my diet. That's led to a lot of frustration...mostly with sodium, my new booga-booga monster, now tha I've got fat, carbs and fiber mostly figured out. Oh, the things I've learend about sodium in the last week! None of them good.

Anyway, I'm still here and still working at it.

-- Laura

[Laura]

Stepped on the scale this morning. FINALLY, it's going in the right direction. I had a hiccup after the California trip; too much fat and salt made my weight go up 3 lbs. How discouraging! But I've shedded those three pounds and another 1.4 to boot, in a week. (Cutting back on sodium = less water weight. Who'd'a thunk.)

My knees are really improving. I was limping for a while after I took that spill on the ice in January; I lost quite a bit of my range of motion. Now I can do 90-degree squats, and I can kneel to do floor exercises again (although this is still a bit tricky; probably always will be, with the damaged right knee). I can't quite sit on the floor with my legs bent all the way (with my butt on my heels), but I'm getting there.

My ankles are in no pain whatsoever, and the knots on the Achilles tendons are much smaller. In fact, the one on my left tendon is gone! Score!!

My energy levels are kind of all over the place, though. I have to figure out a routine of working out so that I can maintain a steady energy rate throughout the day.

-- Laura

[Brian Frey ~ halfmoth]

[John Rauch]

Way to go Laura! Don't test fate with your knees though. You don't *have* to go down to 90 degrees if it's risking re-injury.