Last Monday marked my 19th week of exercising- minus about 4 weeks off during that time. Some readers may remember my goal to be Fit n 40. Well, at first I didn’t think I was going to make that goal…but looking back I do think I have made forward steps toward achieving it. Ok, so I’m not the same fitness level as I was 6 years ago (pre- knee reconstruction and website development) but I have gotten fitter!
I started working out at home…then realised that I was working far too hard thus not working efficiently. Then, I started at Contours, which is an all female gym. It’s pretty soft. Miss A and I joke and call it the wussy gym. I needed it though. Contours helped get me out of the house and into a gym regularly. I had felt some small improvements during the last two months at Contours. I used the Rowing Machine which has helped strengthen my back, which in turn has allowed me to start some abdominal strengthening. I’ve slowly been getting more and more into the board work, which is cardio. I always knew I would move to another ‘real’ gym sooner or later but I needed to be ready. I stayed at Contours for 2 months before moving. Two weeks ago the real gym gave me a free 7 day trial so I tried it a few times plus kept up at Contours.
On Thursday I had a session with the Personal Trainer, who gave me a plan to with with weights. I like working with weights as it is one of the quickest and best ways to lose weight, strengthen muscles and is especially good for women as they get older. Indulge me please? Not only have I always been interested in health and fitness but Miss A is studying and narrates most of her learning to me. So, did you know that:
- Resistance training increases your metabolic rate up to 4 days later.
- Every one kilogram of muscle burns an extra 100 calories a day.
- It improves posture, increases bone density, decreases risk of osteoporosis, increases joint and muscle stability and decreases the risk of degenerative joint disease.
Anyway, as the PT was showing me the weights and machines she mentioned that she thought I was fairly strong and by my strength and technique was ‘not a beginner‘. Tehee, that was boost to my confidence.
Yesterday I came home from a class and I was just buzzing! I had so much energy I didn’t quite know what to do with myself! I felt like I could easily do another class. Until about 3pm. Then, my knees and ankles started to feel it. Yes, they got s bit stiff. But then again, I’m not 20 anymore and I’m still not at a good/high fitness level so I must expect little things like this. But I’m glad to be able to say that I finally feel a benefit to all this exercise!
Anyway, my plan is to work out with weights on Monday, Wednesday and Friday with some cardio work on Tuesday, Thursday and Saturday. The cardio may be some interval training on the Elliptical trainer or Bike or I may do a class like TBT (Tummy, Butt & Thighs), Pump, Step or a Circuit.
For the time being my weights workout consists of:
5 min warmup
Leg Press: 3 sets of 10 reps
Lat Pull Down: 3 sets of 10 reps
Shoulder Press: 3 sets of 10 reps
Chest Press: 3 sets of 10 reps
Cable Row Pulls: 3 sets of 10 reps
FitBall Squats 2 sets of 20
Core training: Hover on ball until fatigue
Back extensions until fatigue
This past week I did:
Monday: Contours Circuit (cardio, light weights & stretching)
Tuesday: Step Class
Wednesday: Contours Circuit
Thursday: (am) Contours Circuit plus first (pm) weights session with PT
Friday: 45min Step class
Saturday: First Weights Session (eek! Bit daunting in a co-ed gym but I survived!)
Please forgive me if I’m starting to sound obsessive. I feel a bit obsessive! It’s all I can think about. However I think that’s a good sign. I believe I am thinking of it constantly at the moment because of the improvement I feel…I know I’m progressing and it’s exciting!
I also started on my new nutritional plan this week…