Sundays there's an hour when kids can go in to the gym so the three of us went in. Luckily Katie and Dan were fairly sensible so I was able to do pretty much the whole CV programme, plus a couple of weight machines!
Treadmill - 10 mins at 5.5km/hr, gradient 5
I concentrated more on my breathing today and was able to keep my heart rate below 161 so no nasty warning lights, and I actually felt a lot more comfortable doing this than i did two days ago! I think I'll go for 12 mins next time. Amazing how much easier it feels already.
Cycling - 7 mins, programme 6, effort 3/4
Felt much easier than on Friday - in fact, I actually increased the effort level from 3 to 4 for the last few minutes. I'm meant to keep to about 60 rpm but find a speed of 70ish more comfortable - but for the last minute I really went for it (in a bid to beat Dan distance-wise!) and touched 100rpm! Next time I'll go for the full 10 mins on level 3.
Rowing - 1000m
The kids and I "raced" the 1000m and all finished about even - they had a faster stroke rate but I covered more distance per stroke. As with the other exercises, this also felt a bit easier and I didn't really start struggling till the last couple of hundred metres. Next time I think I'll try and go for two lots of 750m.
Lat pull down
3 lots of 12 reps with 15kg
Leg ??? (have to check the name of this one)
because of the problems with my right knee I do each leg separately on this one and managed the 3 sets of 12 with 5 kg on the right and 15 kg on the left. Scary how clicky my right knee is though.
Wave - 1.5 mins
Pathetic!! I find this machine difficult anyway and was pretty knackered by now. I think I need to do this one much earlier on in the routine in future.
Sunday, October 26, 2008
First proper workout Fri 24th October
My first "proper" go in the gym, squeezed in while Dan was at footie training.
I did the cardiovascular programme and it went like this:
Treadmill - 10 mins at 5.5km/hr, gradient 5
I was keeping an eye on my heart rate, trying to keep it below 160bpm but towards the end it was getting really high, 164+ and I got a warning "HIGH HEART RATE" flash up!!! Scary ..... I think I need to keep an eye o this and concentrate on breaqthing properly to keep it lower.
Cycling - 7 mins, programme 1, effort 3
This felt alright though I was pretty tired by the end.
Rowing - 1000m
Exhausting - I was fine up to about 600m but then really struggled to do the last 400. No way I could have done another 1000m afterwards!
Wave - 3 mins
I conked out on this one and only managed 3 mins! Shocking. I found it really difficult though.
Came out feeling good though - tired but good.
I did the cardiovascular programme and it went like this:
Treadmill - 10 mins at 5.5km/hr, gradient 5
I was keeping an eye on my heart rate, trying to keep it below 160bpm but towards the end it was getting really high, 164+ and I got a warning "HIGH HEART RATE" flash up!!! Scary ..... I think I need to keep an eye o this and concentrate on breaqthing properly to keep it lower.
Cycling - 7 mins, programme 1, effort 3
This felt alright though I was pretty tired by the end.
Rowing - 1000m
Exhausting - I was fine up to about 600m but then really struggled to do the last 400. No way I could have done another 1000m afterwards!
Wave - 3 mins
I conked out on this one and only managed 3 mins! Shocking. I found it really difficult though.
Came out feeling good though - tired but good.
Gym progress - start at the beginning
I've recently won three months gym membership and as this is my best opportunity ever of losing weight and getting fit, I'm going to do the best I can! Thought I'd plot my progress here.
So, I'll post each trip in a separate entry, starting with this one - my fitness and goal setting session on Mon 20th October.
Hmm, very unfit. I did a test on the treadmill which monitored how much of my full heart capacity I use doing exercise and on a scale of 1 (almost dead) to 12 (super fit) I'm a level 3. Definitely room for improvement! I was also weighed - 96 kg (15 stone 1lb) - and my blood pressure was very slightly higher than it should be.
I returned on Thurs 23rd and Dave, my trainer, gave me my personalised programme, aimed at weight loss and general fitness. Two days of cardiovascular exercise and one day of toning on the weight machines. We went through every exercise and he noted down all the adjustments I'd need to make to seats, weights and effort levels. he's given me goals but I need to work up to them rather than feel disappointed if I don't reach them instantly. I have a review booked in 4 weeks time - so let's see what I can do between now and then!
So - the programme I'm aiming for is:
CV days -
Treadmill - 15 mins walking at 5.5km/hr on a gradient of 5
Cycling - 10 mins on programme 1 or 6, effort level 3/4
Rowing - 2 x 1000m, resistance 5
Wave - 10 mins, level 3
Toning days:
10 different machines (I think) to give full workout. 3 sets of 12 reps on each. Weights range from 5kg to 20kg depending on machine
So, I'll post each trip in a separate entry, starting with this one - my fitness and goal setting session on Mon 20th October.
Hmm, very unfit. I did a test on the treadmill which monitored how much of my full heart capacity I use doing exercise and on a scale of 1 (almost dead) to 12 (super fit) I'm a level 3. Definitely room for improvement! I was also weighed - 96 kg (15 stone 1lb) - and my blood pressure was very slightly higher than it should be.
I returned on Thurs 23rd and Dave, my trainer, gave me my personalised programme, aimed at weight loss and general fitness. Two days of cardiovascular exercise and one day of toning on the weight machines. We went through every exercise and he noted down all the adjustments I'd need to make to seats, weights and effort levels. he's given me goals but I need to work up to them rather than feel disappointed if I don't reach them instantly. I have a review booked in 4 weeks time - so let's see what I can do between now and then!
So - the programme I'm aiming for is:
CV days -
Treadmill - 15 mins walking at 5.5km/hr on a gradient of 5
Cycling - 10 mins on programme 1 or 6, effort level 3/4
Rowing - 2 x 1000m, resistance 5
Wave - 10 mins, level 3
Toning days:
10 different machines (I think) to give full workout. 3 sets of 12 reps on each. Weights range from 5kg to 20kg depending on machine
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