Yesterday did the crosstrainer machine at level 14 for an hour. Walked on the treadmill at a 3.5 mph pace for an hour. Kept the heart rate up above 155 for most of the first hour workout. I was doing leverl 12 for quite a while, and have done leverl 13 a lot. This was the first time I can remember doing level 14 for an hour since the early 2000s or late 1990s. If memory serves, I only did it for 30 minutes or so, and not regularly. This is a ncie improvement.
Today didn't have much time, so ran 3.1 miles in 31.25 minutes and walked a mile in 18:00 minutes. I thought I would have more stamina, but I am content with the workout for the last day of the year. I am down 30 lbs now from the ugly high number I saw 1 August. I am happy to move into 2010 in much, much better shape than I expected.
Happy New Year to all, and a healthy, productive 2010 that sees us reach our healthy goals.
Thursday, December 31, 2009
Tuesday, December 29, 2009
29 December-- Cranking It Up a Notch
Did the crosstrainer for two hours at level 13, and at a higher rpm than before. I have been doing it mostly for an hour or hour and a half. I hope I can devote the time to make the two hour session standard. I usually watch a couple of TV show downloads and cruise at a 50 to 55 rpm pace. This time I had some Annie Lennox, Beyonce, and other dance remixes that kept me going at an average of 60 rpm or better. The machine said I burned 2175 calories and pedaled over 10 miles. I doubt that is accurate, but it was still a significant workout by my standards.
I also did my usual three sets of 10 bench press, three sets of 10 lat pulldowns three times-- before, at the hour mark, and at the end of the two hour crosstrainer workout. I upped the weight on the benchpress to barely achievable for me (still not going to tell ya what that paltry number is.) I left the lat pulldown weight low for now.
I started late in the evening, and wish I had done this earlier, but glad to accomplish this at all. I also wish I had been better throughout the year, and I would be at my goal by now, but I am truly, truly happy I did not completely blow off working out during the holiday season. I am in good shape to start 2010 in a much better place than I did 1 January 2009. I accept what is, and am working consistently toward what I want my weight to be by 31 December 2010.
I also did my usual three sets of 10 bench press, three sets of 10 lat pulldowns three times-- before, at the hour mark, and at the end of the two hour crosstrainer workout. I upped the weight on the benchpress to barely achievable for me (still not going to tell ya what that paltry number is.) I left the lat pulldown weight low for now.
I started late in the evening, and wish I had done this earlier, but glad to accomplish this at all. I also wish I had been better throughout the year, and I would be at my goal by now, but I am truly, truly happy I did not completely blow off working out during the holiday season. I am in good shape to start 2010 in a much better place than I did 1 January 2009. I accept what is, and am working consistently toward what I want my weight to be by 31 December 2010.
Sunday, December 27, 2009
27 December-- Crosstrainer Love
Did the crosstrainer machine for 90 minutes
at level 13 and three sets of three ten rep
light upper body workout. A bit under the
weather with a head cold, but felt OK
working out.
at level 13 and three sets of three ten rep
light upper body workout. A bit under the
weather with a head cold, but felt OK
working out.
Saturday, December 26, 2009
After Christmas Running Sale-- 26 December
I wish I was "half-off" but that day has not yet arrived. 25% off is still a pretty good deal. I am down 25 lbs since 1 August, 1/4 of the way to my goal of 170 lbs. Not yet where I want to be, but much better off than I was just a couple of months ago. I'm especially pleased to be losing or maintaining weight during the holidays when we all usually gain some pounds. I expect to redouble my efforts come 1 January and be way ahead of my usual game.
Did the crosstrainer machine today for 60 minutes at level 13, and a light upper body workout of three sets of bench press and three sets of front and back lat pulldowns. I didn't have much weight on the machine, so little in fact, I'm not even going to tell you, but it is better than nothing.
Did the crosstrainer machine today for 60 minutes at level 13, and a light upper body workout of three sets of bench press and three sets of front and back lat pulldowns. I didn't have much weight on the machine, so little in fact, I'm not even going to tell you, but it is better than nothing.
Thursday, December 3, 2009
The Downsizing of John-- 3 December 2009
Today I am officially down 25 lbs-- 1/4 of the way to my weight goal of 170 lbs. I saw this weight a week or so ago, but it was water weight loss after working out heavily. Now it is "real" weight loss. On 1 August, I weighed 270 lbs. Numbers on the scale I never dreamed I would ever see. I hope I never, ever see them again. I look and feel better already.
A week ago I ran my first 4 mile in nearly two years. Today, I ran it again, at a faster pace, and for a longer time. In between, I did the crosstraining almost every day for an hour, and sometimes for two hours at level 12.
On the treadmill, walked 1 mile in 17:30 and ran 4.35 miles in 42:30. Slightly better than a 10 minute mile, which is an improvement for me. I am encouraged by the weight loss, especially when I haven't been running and doing the crosstrainer 2 hours a day every day as I did for a while. Eating habits have improved, and moderate exercise is apparently enough to continue the downward trend for now.
A week ago I ran my first 4 mile in nearly two years. Today, I ran it again, at a faster pace, and for a longer time. In between, I did the crosstraining almost every day for an hour, and sometimes for two hours at level 12.
On the treadmill, walked 1 mile in 17:30 and ran 4.35 miles in 42:30. Slightly better than a 10 minute mile, which is an improvement for me. I am encouraged by the weight loss, especially when I haven't been running and doing the crosstrainer 2 hours a day every day as I did for a while. Eating habits have improved, and moderate exercise is apparently enough to continue the downward trend for now.
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