Quick Weekend Recap

I've been away, so no post for awhile. To briefly summarise the last few days:

Friday morning I did the next workout, Expert exercises for 10 minutes. I wasn't at my best, feeling rather lethargic, however, I did get a good workout from the extra intensity added for this level:

• Pushups with a 3 second hold and then explosive jump
• Lunges with a 3 second hold and double arm overhead press (I was actually tempted to lower my weight, it got so challenging)
• Incline rows with elevated feet and a 3 second hold at the top. (I had to lower my feet!)
• Goblet squats with a 3 second hold. (I could probably increase this weight)

It was screaming hot on Friday. I taught Aqua and really had to take it easy. 36 degrees and rising! And then worked as a guard until 6pm. It was a long day, but a really good one.

The best thing about the day was that when I got home, Mat was doing the dishes, our bags were packed and we were leaving!! By his logic we would just sit watching tv until 10:30, so we might as well just sit in the car until then!

So we made it to Margaret River and did mostly nothing for all of Saturday and Sunday. Visiting, snacking, I dived into the ocean fully dressed (AWESOME) and went for a very short walk.

And we napped a LOT! I feel very rested!

Now we are home and I am off to teach Aqua Gold in the rain.

I will do my measurements on Tuesday morning and do the next workout on Wednesday (Expert for 15 minutes).

Guinea Pigs

I've been enjoying my Efficient Workouts, and also enjoying the Body by Science book, particularly now that I've had a few of my concerns addressed, and once again have skimmed forward and see that they will be responding to other questions I have. I think there's a nice balance that can be struck between doing functional high intensity exercise, and 'other' exercise.

My friend E* came to Balance on Monday night and complained at how difficult she found the class because she, due to some medical issues, was not able to exercise for several months, and having gone from a very fit person to an unfit person was very frustrating to her. So, I decided to invite her along to my Efficient workout this morning. Recalling how easy the first one seemed I thought it would be an ideal starting point for her to rebuild her strength after a lengthy time off, and she happily agreed to be a guinea pig for me!

The workout didn't disappoint! As predicted, it was doable, and didn't leave her sweating like a pig and unable to head to work without a shower - though I've warned her they do get harder and she will get sweatier. It also left her feeling like she challenged herself - she didn't believe she was capable of an inverted row, and yet there she was, doing a great job of them, and even liking them! And she even did 5 toe pushups! She came out of it saying, "I don't feel all used up, but I feel like I've worked. I also feel like I could use more weight on the overhead presses."

I thought that was a good starting point for her.

I did workout #4 which was same as workout #3 but for 15 minutes this time. I increased my squat weight to 10kg, but otherwise kept all the other things equal.

And I sweated and puffed and was nearly tempted to put my feet on the floor for the inverted rows. At about 13 minutes I was really really struggling to get rep 5 out of each of those rows, grunting like those weight-mad-monkeys at the gym! How embarassing!  But I perservered and actually did all sets for all 15 minutes with the elevated feet! Woohoo!

I also have another (in principle) guinea pig for the Body by Science workouts. Mat has agreed to try them out. Mat has a physical job - he's a welder - so he's always moving heavy things around. Improved functional strength is going to be a big help to him in doing his job better. It will also, hopefully, reduce his risk of injury, and improve his cholesterol levels (his aren't bad, but his family history suggests he's really going to have to watch it). So, since it's only 12 minutes a week and only 5 exercises, and it doesn't involve running (Mat says "running's got knobs on it unless someone's chasing you") he has agreed to try it out and see what he thinks.

Cool.  Now I just need to pin down a time with him!

I followed my workout with a quick run - 4.25km in 24ish minutes. It was, in fact, a quick run! I did about a 10.6 km/hr pace! Wow! And I thought I was struggling... probably just because I was pushing harder than usual! Nice!

Now I'm off to pay for a freezer, play with my horse, and await delivery!

Awesome day!

Workout #3 and Measurements

This morning I woke up with a little muscle tenderness in my lats! And I thought, "oh wow, maybe that was a better workout yesterday than I thought!"

You're supposed to have at least one day rest between workouts, but I did today's anyway, because I'd like to get back on and stick to the schedule. Today, I did my measurements and the 10 minute Advanced workout.

Workout 3:
5 reps of each exercise for 10 minutes without stopping:

• Explosive Push Up (make hands leave the floor on the 'up stroke')
• Reverse Lunge with 1-Arm Press (as before, using 4kg weights)
• Elevated Feet Inverted Row (bar in same position as before, feet on step with 2 risers)
• Goblet Squat (holding 8kg dumbbell)

The Conclusion: Oh my goodness!

I wanted an upper body workout and I sure got it! I could only do the explosive pushups from my knees. And if you want to see a flailing monkey, that's how I felt! Very uncoordinated at first, but I eventually got the hang of it.

The elevated feet on the row, in essence, would have been like lowering the bar another notch, and was very effective at pushing my limits. I was definitely struggling to complete the last few reps to full range in the last several circuits.

The added weight in the squat allowed me to feel my glutes engage far more than previously, and I will probably go up to 10kg for the next round.

It took several minutes for my heart and respiration rate to return to normal after today's workout. I was working quite hard today! I needed to stretch my chest and shoulders for quite a lot longer than I normally would.

For a short little effort, definintely a challenge!!

As for my measurements, there is minimal change, and according to the chart, both my Body Fat Percentage and my BMI has gone up (I've gotten fatter!?), probably just because my weight has gone up. But my waist, chest, & wrist measurements have gone down - although the changes are realtively insignificant, and variations in those measurements could be due to not measuring in the exact same spot each time, as much as in genuine change in body shape. But I do think my arms are slightly more defined. When I am doing the rows, they sure look muscley in the mirror!

Another thing not considered is my diet over the last week. I must say it has been TERRIBLE! I have had a few really good meals, but I have also had a significant number of convenience meals, chocolate bars, and bread bread bread! I've also eaten more than I've needed on numerous occasions (why do I eat when I'm no longer hungry?) and I can generally say this week has been nutritionally poor. Lots of excuses, but mainly just poor planning... sleeping in and not having a lunch prepared, that sort of thing.

I'm hoping this week will be more nutritionally sound and that I will see, and, more importanly, FEEL changes in my body. I am so done with being tired all the time!

Workout #2

Yay! I did it! I found 15 minutes and I didn't forget!

Here's what today's workout was:

Workout Two:
5 repetitions of each of the following four exercises in sequence with no rests for 15 minutes.

• Push Ups
• Reverse Lunge and 1-Arm Press (5 per side)
• Inverted Row
• Prisioner Squat

The conclusion: MUCH BETTER!

This time I was working much harder. I got my heart pounding in my ears! I was trying to move more quickly, but I was still doing a circuit in about 1 minute, but I was getting more out of it this time.

• I did the first three circuits of Push Ups from my toes - until my right arm was very noticably over-compensating for my left and I was no longer going to full range. I was also able to do the last two sets from my toes. This means I did 25 full push ups after not being able to do ANY for MONTHS. Very pleased!
• I used 4kg dumbbells for the overhead presses in the lunges. I definintely felt my shoulders working hard by half-way.
• I focused on dropping directly into the lunge and keeping the front leg loaded when I stepped forward. This increased my speed, but I'm not sure I got into my legs enough. Might have to try to drop a little deeper still.
• I had the bar in a suitable spot for a bit of challenge immediately in the Inverted Rows, so there were no wasted reps.
• I focused on getting as deep as possible in the squats, but I think more than 5 reps is required, or some weight is needed to really make this exercise count in such a short workout.

15 minutes of the above left me short of breath, my heart was pounding and I was sweaty. I felt like I had gotten a fair workout, though certainly not the hardest workout in the world. I am looking forward to adding more weights/reps/challenge to the exercises, because although I did get a work out, it was almost more of a cardio challenge than a weight lifting type challenge. I could probably lower the bar one more notch for the Rows and I am looking forward to doing more toe push ups!

Yay! I can do pushups again!

World's Most Efficient Workout ... ?

I suppose this workout isn't going to be too efficient or effective if I don't do it, eh?

I was going to do Workout 2 Friday morning at 6am, but I was so very very tired. I have been tired and my tummy upset again this past week. Very frustrating. So, I slept in Friday morning and then was determined to do it after I completed AquaGold at 3pm.

But then I had to get my Working With Children Check renewal done! Oops! And it had to be renewed before 4pm on Friday! Double Oops! I did get that done, bought groceries, picked up horse food, came home and promplty forgot about the World's Most Efficient Workout.

Then, when I remembered, I said to myself: "That's okay, I'll do it Saturday after work. I will close up shop at 1pm and then do the 15 minutes and head home."

Instead I had a rather distressing encounter at work that sent me scurrying to see Mat for comforting, and, once again, put the workout well and truly out of my mind.

I have to work tomorrow, too. I am opening and on-call all day. I am therefore saying no to a 6am ride of 60-80km because I'm not so sure that a) I'm up to it, and that b) I'd make it back in time to do my job.

Instead, I will endeavour to do a mini-triathlon in the morning and then, when I open up on Sunday I will do my 15 minutes.

Maybe. :P

I might just need a more alluring goal.

World's Most Efficient Workout - Workout 1

So, I said I was going to get my proverbial in order and try this workout on for size.

I went ahead and measured myself on Saturday in anticipation of a Monday start, and my starting weight and measurements are available in my Measurement Chart, which is quicklinked to the right. It is my plan to measure myself weekly to see if this workout stacks up to its claims:

In only 4 weeks, you'll create a lean physique that looks like the product of hours at the gym.

This measurement chart does some approximations based on the data provided to determine weight from fat and from lean tissue. It also calculates BMI. I'm not a fan of BMI, but it's a standard measure and one way to see if there are any changes to my body composition. I've also added two other body parts, biceps and thighs, that are not considered in the calculations.

Unfortunately I didn't do this workout on Monday, I slept in and focused on Aqua choreography instead.

Leading up to this Wednesday's workout I did a fair amount of other exercise:
- Sunday: 30km bike ride, aqua training
- Monday: taught Aqua Gold, taught Balance
- Tuesday: did a little in Circuit, taught Aqua Intense, did a Body Odyssey with Kirsty (Pump warmup, squats and chest and Balance warmup, sun salutations and standing strength, plus cool down)

Today I intended to run to the gym and do the workout and then run home (I really need to run!), but I got called into work for a short time, so drove over, did what had to be done, then did my workout and came home.

Here is what the workout is meant to be:

Workout One:
5 repetitions of each of the following four exercises in sequence with no rests for 10 minutes.
- Push ups
- Reverse Lunge and 1-Arm Press (5 per side)
- Inverted Row
- Prisioner Squat

The conclusion: TOO EASY

I did about 10 reps of this circuit in 10 minutes, working hard on good form, and got up a bit of a sweat and felt my quads quite a bit. But I could already feel my quads from the night before. Without the big exercise day from the day before I don't think I would have felt my legs half as much. My upper body only got an ok workout. Not exactly what I was expecting. The article does state that:

Instead of counting reps and sets, you'll focus on the total amount of work you can accomplish in a fixed amount of time. As you progress, you'll naturally increase your sets and reps, be able to use more weight, and perform exercises that are more challenging.

So in all likelihood, I probably wasn't trying hard enough or going fast enough.

I really wanted to do more than 5 reps of each exercise, and I dropped the bar lower on the inverted row about the second set to get more challenge out of that exercise. I would have gotten a better workout if I had done the pushups on my toes, but just wasn't able to do that yet. I did two toe pushups and my shoulder complained. My shoulder is nearly mended and I can do a wide grip knee pushup quite comfortably, but once on my toes I can really feel the shoulder twinge. Won't be long though, and it'll be fine!

Friday is the same workout but for 15 minutes. Then the next few sessions increase the intensity using 'explosive' moves and isometric moves. That will probably create a much more distinctive burn!

I will weigh and measure myself on Mondays to see if there are any changes.