Using it - October 15 - 21

[daisy]

Sunday -

30 mins crosstrainer/level 12/fat burn
30 mins treadmill/run
60 mins crosstrainer/level 12-14/fat burn

fitball-
obliques - 50 reps each side
ab crunches - 4 x 25

happy sunday

daisy xxx

[Mitra]

I've spent the last couple of days on a yoga course. Not very much posture work involved, just about half an hour on each day, and the rest of the time in study sessions - looking at philosophy, the principles of how to use the postures etc. Maybe it's sitting and not moving about as much as usual, but my lower back feels a bit delicate, so tomorrow I'll stick with the yoga routine I've been on for the last month, and see how things feel before I try out the new one my teacher gave me when I saw him last week.

In one of the sessions at the weekend we talked about the triangle posture:http://www.yogajournal.com/poses/posesimages/26.jpg

The way we'd normally do it in the kind of yoga I do, is with feet parallel and not spread quite as far as in this picture - so the hips would be a bit higher, and the trunk is horizontal (ideally, though probably not in practice for most people). The teacher was explaining that turning the foot out is a variation, not the core posture, and that keeping your feet parallel offers more protection to the sacro-iliac area. He asked us to try the two positions. It's a position I've been doing in my regular practice recently, so I joined in with the experimentation. With feet parallel or just slightly turned (which is what I've been doing, because the mid position is actually the easiest on a dodgy s-i), I was fine, but using the foot position shown in the picture, I could feel my sacrum starting to protest as soon as I moved my trunk just a few degrees from vertical. I think it's one of the reasons it's so hard to learn these things from books - the details make so much difference to being able to exercise effectively and safely!

[Mitra]

Oh no :eek: don't tell me I have to dig out the whip and go hunting Shadow down :lol:.

[banshee]

Sunday: Rest day
Monday: Plan to do circuit training with light weights, concentrating on upper body plus a regular core workout

[banshee]

Yesterday's experiment with circuit training was such a success I think I'm going to continue it for a while and see what happens. I did 6 exercises in circuit:

Assisted pullups
Assisted dips
Chest press
Bicep curl to arnold press
Abduction
AdductionOn each, I lowered the weight I usually do, and did 20 reps at each "station" even when I felt like I could do more. Then I did a core exercise, and started the circuit again. I did 3 circuits, no rest breaks except to take a drink, then finished of with the rest of my core exercises. When I finished, I took my pulse, and it was actually higher than when I do 50 minutes of bicycling. Since the whole purpose of the aerobics is supposedly to get my heart rate up and keep it there for at least 30 minutes, it looks like this will work.

In addition to the exercises above, I did:

Reaching curls 1x20
Leg raises 1x18
Resistance band rotations 1x12
Ab vacuums 2x10
Back hyperextensions 1x20

[banshee]

Oh I forgot to mention. Plan for the rest of the week is another circuit training day tonight, then my regular strength exercises with the personal trainer Wednesday evening. The rest of the week is going to be up in the air, as we're traveling down to Florida to visit my parents. I know there is an "exercise room" at the "clubhouse" where they live, but I have no idea what kind of equipment they have. I'm going to try to get in some form of exercise on Friday and Saturday, but what I do will depend on what's available.

[Shadow]

Oh no :eek: don't tell me I have to dig out the whip and go hunting Shadow down :lol:.
Not likely :D! Just swamped here... but of course I'm still getting the exercise in ;). I'm too darned stressed to skip it now :eek:!

[Mitra]

Rats, I was just digging out my stillettos and black leather, too ;). Sorry about the stress. I was getting so worried about you that I was on the point of posting that I'd decided not to exercise any more, just to see if that would lure you out - glad to see such extreme measures weren't needed :D.

[Ottawa]

I'll re-commit to regular workouts and join you next week. Yesterday was my first Aerobics in a few weeks and it was mid level using a few weights at the end.

I was winded and a bit achey this morning so I need to get a regular committment going. See you Monday.

[Mitra]

http://img99.exs.cx/img99/8577/yupi3ti.gif Randy's back too! It hasn't been the same without you, Randy :(.

[Shadow]

Rats, I was just digging out my stillettos and black leather, too ;).
Oh, go for it! Just make sure to post a picture for us to see :p!

I was getting so worried about you that I was on the point of posting that I'd decided not to exercise any more, just to see if that would lure you out - glad to see such extreme measures weren't needed :D.
Me too :eek:!!!! The added stress would've definitely sent me over the edge :lol:!

[Shadow]

http://img99.exs.cx/img99/8577/yupi3ti.gif Randy's back too! It hasn't been the same without you, Randy :(.

Ditto from me :D!!! Welcome back, Randy, we've missed you!!!!

[daisy]

Wednesday - (had mon/tues off due to redecorating)

Treadmill - ran 45 mins and 6km :D

daisy xx

[Shadow]

Daisy - I was wondering where you were at ;)!

Okay, let's see.... this week has been slow & heavy lifting. I did add in some cardio too. I've done longer days to (maybe) take an extra rest day tomorrow. But if I can't sleep again :rolleyes:, I'll get up and do a circuit workout.

[banshee]

Did another 45 minutes of circuit training yesterday (Tues.) Personal training tonight, and the rest of the week is up in the air due to travel, but at least I'll have gotten in my minimum of 3 days for this week.

Today was measurement day. So far (since I began the personal training) I've lost 1.5 inches from lower thigh, 1 inch from hips, 1/2 inch from biceps and 1/2 inch from neck. Yippee!! :D

See you all next week - I won't be posting again until next Tues or Wed.

[Mitra]

Enjoy yourself :D. See you when you get back.

[Shadow]

Have a good - and safe - trip, Mary :)!

[daisy]

Thursday -

exercises with fitball for balance and core stability -

lateral raises and front raises - 4kg - 2 x 12 each
bicep curls leading to shoulder press - 5kg - 3 x 15

resistance weights -

tricep pulldowns - 25kg - 3 x 15
oblique stretches - 25kg - 3 x 20 each side

squats - 5kg - 3 x 15
lunges - 3 x 20
leg raises - 3 x 20
V's (pull knees into chest while lying down then straighten and repeat) - 3 x 20
ab crunches - 3 x 25

crosstrainer/30 mins/fatburn/level 14
stairmaster/20mins/fatburn/level 8

now i'm off to walk the dog lol

daisy xx

[daisy]

Saturday -

45 minute run on treadmill (yay thats twice now :D )

daisy xxx

[banshee]

Got in 2 days of exercise while in Florida. On Friday, my brother helped me with a personal training session. We did step ups with weight, crunches, reverse crunches, oblique crunches, squats, lat pulldowns, reverse lat pulldowns, chest presses, bicep curls/arnold presses, lateral raises, tricep pushdowns and tricep kickbacks.

Saturday I enjoyed swimming laps. We estimated I did about 1/4 mile.