Movers & Shakers - June 21 - 27

[Shadow]

Okay gang, let's see if we can keep as many people going this week as we did last week :D! Of course, getting even MORE to move would be great too :razz:.

My week will be much the same as last:
Sunday - Chest, abs, biking (high tension, low speed for ~ 75 minutes)
Monday - Back, biking (5 miles, lighter tension, higher speed)
Tuesday - Triceps, biking (ditto above)
Wednesday - Biceps, biking (ditto above)
Thursday - Shoulders, biking (ditto above)

What does YOUR week look like :)?

[SandyHanson]

Did chest, triceps and biceps today. My thighs are a bit . . . hmm . . . not really sore . . . I guess they feel tired. Last night while watching TV I did some simple movements, no resistance, just, I guess, my version of taking a slow leisurely walk. Although I can't do much about my calves, ankles, and feet, I believe the weakness in my thighs is mostly because of disuse, and I hope to strengthen them quite a bit. The backs of my thighs are so weak that I can't do a simple hamstring curl just with the weight of my legs (and haven't been able to for years). But if in a sitting position I try to pull my lower legs back and, I guess, kind of squeeze, I seem to be working those muscles, a least a little bit. So, I'm doing that, and working with the lightest resistance bands. Hopefully I'll see some progress.

I can definitely see progress on all the other muscle groups that I've been working.

[Karole]

Hi, I did 20 min. on the elliptical followed by 1o min. upper body with weights and then did 1o min. pt and that was it for the day other than housework and pulling weeds from the flower bed.

[Shadow]

Did chest, triceps and biceps today.
Sounds great, Sandy :thumbsup:!
My thighs are a bit . . . hmm . . . not really sore . . . I guess they feel tired. Last night while watching TV I did some simple movements, no resistance, just, I guess, my version of taking a slow leisurely walk. Although I can't do much about my calves, ankles, and feet, I believe the weakness in my thighs is mostly because of disuse, and I hope to strengthen them quite a bit. The backs of my thighs are so weak that I can't do a simple hamstring curl just with the weight of my legs (and haven't been able to for years). But if in a sitting position I try to pull my lower legs back and, I guess, kind of squeeze, I seem to be working those muscles, a least a little bit. So, I'm doing that, and working with the lightest resistance bands. Hopefully I'll see some progress.
Awesome job, Sandy :D!!!!! It's going to be a lot of hard work and go slowly, but I do absolutely believe there WILL be progress :nod:!!!! I am so proud of you and thrilled that you're tackling the issue!

I can definitely see progress on all the other muscle groups that I've been working.
It doesn't get better than that :p!

[Shadow]

Hi, I did 20 min. on the elliptical followed by 1o min. upper body with weights and then did 1o min. pt and that was it for the day other than housework and pulling weeds from the flower bed.
Great job, Karole :thumbsup:!!! How's that back doing :)? Hopefully housework and pulling weeds wasn't too much, too soon :eek:!

[Karole]

Back seems to be a lot better, thank goodness. I get very impatient when I can't do the things I ususally do without a problem. (Like bending over)

Today my dd and I went to water aeobics for one hour and it was a lot of fun , but we did get in plenty of resistance too, Shadow. We had some of those long noodle type things and used them to make it harder to move through the water. Did several upper body and lower body. I think I will feel it tomorrow. I told my dd that the different type exercise will be good for the bod, since it is used to me doing the land based stuff. We plan to go once or twice a week. It just cost a buck...can't beat that.

[Shadow]

Back seems to be a lot better, thank goodness. I get very impatient when I can't do the things I ususally do without a problem. (Like bending over)
Believe me, Karole, I know just what you mean!!!! That's probably why my rehab is taking months instead of weeks. Hopefully you'll be a lot more wise ;)....

Today my dd and I went to water aeobics for one hour and it was a lot of fun , but we did get in plenty of resistance too, Shadow. We had some of those long noodle type things and used them to make it harder to move through the water. Did several upper body and lower body. I think I will feel it tomorrow.
That's so awesome Karole! You get the gold star of the day :D!!!!
I told my dd that the different type exercise will be good for the bod, since it is used to me doing the land based stuff.
Right you are - I can tell you've been listening well :thumbsup:!!!!
We plan to go once or twice a week. It just cost a buck...can't beat that.
Now that sounds like a great plan :nod:!!!

[SandyHanson]

Tae Bo and add'l leg exercises today. Did some housework, but nothing too strenuous, so I guess it really doesn't count for extra.

Karole, water aerobics sounds like such fun. I love the water!

[Karole]

Yep, it really was fun to exercise and not sweat !!! :D:D Love it !!!:thumbsup:

We live in such a rural area I guess we are lucky to have a pool that even offers the exercises.

[Shadow]

Tae Bo and add'l leg exercises today. Did some housework, but nothing too strenuous, so I guess it really doesn't count for extra.
But it surely beats just hanging out not doing anything ;). Way to go on that Tae Bo and the add'l leg exercises :D!!!

[Shadow]

Yep, it really was fun to exercise and not sweat !!! :D:D Love it !!!:thumbsup:

We live in such a rural area I guess we are lucky to have a pool that even offers the exercises.
So look at it as supporting the local economy and giving the pool a better chance to keep offering classes. The more enrollees, the better the chance they won't have to cancel future sessions ;).

[SandyHanson]

Good morning, all.:)

I have a question that I'm sure will show what a novice I am at all this . . .

What is the point of sets? e.g., 3 sets of 8 reps? Why not just do 24 reps? And the corollary to that: how much time between sets? The instruction book that came with my resistance bands suggest 45 to 60 seconds between sets. Does that seem excessive?

Today was upper body: back, chest, shoulders, abs, triceps, biceps. Am I putting too much all in the same day?

[Shadow]

I have a question that I'm sure will show what a novice I am at all this . . .
At least you're asking questions and trying to learn what you don't know. That's to be applauded!

What is the point of sets? e.g., 3 sets of 8 reps? Why not just do 24 reps?
While I don't know the scientific explanation - and am too lazy to Google it ;) - I can tell you how *I* view it. Sets & reps vary acc'd to what type of training you're doing (endurance vs strength, for example). So if I'm training for endurance, I'm going to do about 15 reps a set; if I'm training for strength, it is more likely to be 8 reps per set. The reason I don't do them all in a row (45 reps in the first example, 24 in the second) is because of fatigue. After so many reps - even lighter weight reps like you do in endurance - you're going to get tired and sloppy. The break between allows you to get your mental focus back to where it needs to be to get the most out of your workout. It also, especially in the lighter/faster workout, allows you to stop momentum and make sure you're using muscle instead of letting the movement itself carry the weight. It is also an add'l way of shaking up your routine. You can do different reps (usually 8 - 15) and various sets (although 3 are usually done, I've read where more than one is overkill) to produce muscle confusion. There, is the water now even muddier than it was :lol:????

And the corollary to that: how much time between sets? The instruction book that came with my resistance bands suggest 45 to 60 seconds between sets. Does that seem excessive?
For band work, yes :). If I'm training for endurance, the most I put between sets is 30 seconds. Again, the time between sets varies acc'd to my goals and how much I'm changing things around. If I'm doing circuit style training, the time is more like 10 - 15 seconds. Then, when I'm training for strength, I put a minute (or more) between sets depending on how heavy I'm going (which is limited by not having a spotter).

Today was upper body: back, chest, shoulders, abs, triceps, biceps. Am I putting too much all in the same day?
Not at all, if it's not feeling like you're putting too much on yourself :). It's just another way to vary. Different combinations are a good idea to keep the old muscle confusion going on. So while you may do the entire upper body together now, in the future you may want to break it into push/pull muscles or some other different combination.

[gitfiddle]

Hi! I just want to report that I went to the gym last night before you come a-lookin' for me. Upper body, a brisk pace on the arc trainer and 4 30-sec HIIT on the bike with rest in between. It sounds dreadful until I get started, then I like it. I have to watch the heart rate. I can't rest completely in between or the machine shuts down, but I pedal ve-e-e-ery slowly and don't start another one until my pulse drops below 100.

My bag is packed for tonight. :)

[Karole]

I did 20 min. on the elliptical and 10 min. pt exercises this afternoon late--in fact just got done.

I had "too much on my plate "(all low carb of course);):D to do it any earlier.

[SandyHanson]

Thanks, Shadow.

While I don't know the scientific explanation - and am too lazy to Google it ;) - I can tell you how *I* view it. Sets & reps vary acc'd to what type of training you're doing (endurance vs strength, for example). So if I'm training for endurance, I'm going to do about 15 reps a set; if I'm training for strength, it is more likely to be 8 reps per set. The reason I don't do them all in a row (45 reps in the first example, 24 in the second) is because of fatigue. After so many reps - even lighter weight reps like you do in endurance - you're going to get tired and sloppy. The break between allows you to get your mental focus back to where it needs to be to get the most out of your workout. It also, especially in the lighter/faster workout, allows you to stop momentum and make sure you're using muscle instead of letting the movement itself carry the weight. It is also an add'l way of shaking up your routine. You can do different reps (usually 8 - 15) and various sets (although 3 are usually done, I've read where more than one is overkill) to produce muscle confusion. There, is the water now even muddier than it was :lol:????

Not at all. The funny thing about "mental focus" is that sometimes I forget which set I've just finished. I try to go by how tired I am, and figure if I do an extra set, it'll just be that much better. If I can't do another set, I'm done, no matter how many I've done.

Thanks again for your help.

[Ammy]

Danced for a hour...final class...
I will miss it, it was fun.

I think we're going back in August!

[Shadow]

Hi! I just want to report that I went to the gym last night before you come a-lookin' for me.
You know me well :evil:! You only got off this long because I was tied up all yesterday afternoon :razz:!
Upper body, a brisk pace on the arc trainer and 4 30-sec HIIT on the bike with rest in between. It sounds dreadful until I get started, then I like it. I have to watch the heart rate. I can't rest completely in between or the machine shuts down, but I pedal ve-e-e-ery slowly and don't start another one until my pulse drops below 100.
Awesome job, Carol :D!!!!!

My bag is packed for tonight. :)
Great news :thumbsup:!

[Shadow]

I did 20 min. on the elliptical and 10 min. pt exercises this afternoon late--in fact just got done.

I had "too much on my plate "(all low carb of course);):D to do it any earlier.
You are too funny, Karole :lol:! Way to go on getting it done for the day :nod:!

[Shadow]

Thanks, Shadow.
You're welcome :)! I will admit I was glad to finally see someone besides ME wonder these things :p!

The funny thing about "mental focus" is that sometimes I forget which set I've just finished. I try to go by how tired I am, and figure if I do an extra set, it'll just be that much better. If I can't do another set, I'm done, no matter how many I've done.
Precisely :thumbsup:!!!! Way to think outside the box :D!

Thanks again for your help.
My pleasure! (It's always nice to feel needed ;) )

[Shadow]

Danced for a hour...final class...
I will miss it, it was fun.
I am so sorry it's over, Amy :(! But I think it's great you went for it when you could :D!

I think we're going back in August!
Awesome :thumbsup:!

[Karole]

You're welcome :)! I will admit I was glad to finally see someone besides ME wonder these things :p!

Hey I wonder about such things--- I just didn't want to ask for fear you'd make me do some !!! (sets):D:D (May I say you are extreemly brave Sandy?):thumbsup:;):D

Went to water aeorbics again this morining for one hour of good exercise. We had 22 ladies there today. The time sure goes fast in the water, or it may be that it is because it's something different.

[Shadow]

Hey I wonder about such things--- I just didn't want to ask for fear you'd make me do some !!! (sets) (May I say you are extreemly brave Sandy?)
:lol:!!!!!!! Now there's a great idea :D! Now that you mention it.... :razz:!

Went to water aeorbics again this morining for one hour of good exercise. We had 22 ladies there today. The time sure goes fast in the water, or it may be that it is because it's something different.
I think it's the change of pace :). If you were to do it every day, it would soon be a ho-hum thing in no time, I think ;).

[SandyHanson]

Did Tae Bo this morning, got distracted and didn't get the rest of my leg exercises done until just a bit ago. But I got them done!

[Karole]

Already got in 20 min. on the elliptical and then there's my line dancing class this evening at 6:30 for over an hour. Today is good !!!!

[Shadow]

Did Tae Bo this morning, got distracted and didn't get the rest of my leg exercises done until just a bit ago. But I got them done!
Way to go, Sandy :thumbsup:!!!!

[Shadow]

Already got in 20 min. on the elliptical and then there's my line dancing class this evening at 6:30 for over an hour. Today is good !!!!
The only thing that could improve it would be some resistance ;).....

[Karole]

But, my dear Shadow--- I am resistant ----to resistance !! .....Put it away, put it away, please, please , really I was just kidding !!! Really and truly. Don't swish it so loud .....aaaaargh.

Okay, I'll be good---tomorrow resistance for sure.

[Shadow]

But, my dear Shadow--- I am resistant ----to resistance !!
:eek: :suspicious: :jawDrop:!!!!!!!!
.....Put it away, put it away, please, please , really I was just kidding !!! Really and truly. Don't swish it so loud .....aaaaargh.
I think you definitely deserve a whuppin' for even mentioning not liking it :evil:!

Okay, I'll be good---tomorrow resistance for sure.
Well, if you wanna get back into my good graces, you'd better :razz:!

[SandyHanson]

Full upper body rouine today. Feeling pretty good!

[Karole]

Okay, Shadow, the resistance is done I did 10 min. upper body, 10 min. flexibility, 10 min. pt stretches. Just finished them and I feel good.

[Shadow]

Full upper body rouine today. Feeling pretty good!
Awesome :D :thumbsup: :D!!!! Now aren't you glad you've gotten back into exercising :razz: :p ;)?

[Shadow]

Okay, Shadow, the resistance is done I did 10 min. upper body, 10 min. flexibility, 10 min. pt stretches. Just finished them and I feel good.
MUCH better, Karole :D! But as a warning, I'm going to be watching you closer now to make sure you're not slacking off too much :razz:. I wanna see at least twice a week resistance from now on :evil:!

PS - Before you whine :p, most recommendations are for 3 or more per week so I'm starting out easy on ya :tongue:!

[SandyHanson]

Awesome :D :thumbsup: :D!!!! Now aren't you glad you've gotten back into exercising :razz: :p ;)?

I am, though I find myself a bit like Karole, resisting, not just resistance but exercise in general. I always feel good after a workout, but sometimes have difficulty getting started. BUT, I'm making so much progress, weight-wise, blood sugar, feeling my muscles getter stronger, that I'm determined to continue.

[gitfiddle]

I always feel good after a workout, but sometimes have difficulty getting started.Sometimes the first step is the hardest, isn't it? I have a routine, but if something interrupts that I have a heck of a time making time.

BUT, I'm making so much progress, weight-wise, blood sugar, feeling my muscles getter stronger, that I'm determined to continue.YES! That's what it's all about. :)

Shadow, I worked out upper body last night but without the HIIT. Today I'm off work, so my challenge will be to get there later today.

[Karole]

I am, though I find myself a bit like Karole, resisting, not just resistance but exercise in general. I always feel good after a workout, but sometimes have difficulty getting started. BUT, I'm making so much progress, weight-wise, blood sugar, feeling my muscles getter stronger, that I'm determined to continue.


Ahh, Sandy, you took the words right out of my mou....er ...keyboard. I have to force myself somedays and then lo and behold I feel so great afterward that I can't believe I am so reluctant to do it.

[Karole]

MUCH better, Karole :D! But as a warning, I'm going to be watching you closer now to make sure you're not slacking off too much :razz:. I wanna see at least twice a week resistance from now on :evil:!

PS - Before you whine :p, most recommendations are for 3 or more per week so I'm starting out easy on ya :tongue:!


Oh well, then-----lucky, lucky me. :suspicious::D:slywink:

[Shadow]

I am, though I find myself a bit like Karole, resisting, not just resistance but exercise in general. I always feel good after a workout, but sometimes have difficulty getting started.
That is a very common thing, believe me ;). The important thing is that you push past that and get it done - feeling MUCH better when it's done for the day, not just physically but also mentally.
BUT, I'm making so much progress, weight-wise, blood sugar, feeling my muscles getter stronger, that I'm determined to continue.
That's awesome :D! Next time that determination wanes, come to us for support instead of disappearing again, okay :)? That's what we're here for, after all :nod:!

[Shadow]

Shadow, I worked out upper body last night but without the HIIT. Today I'm off work, so my challenge will be to get there later today.
Fingers crossed, Carol! Way to go on that upper body :thumbsup:! Sure is nice to see someone besides me NOT resisting resistance :p!

[Shadow]

Oh well, then-----lucky, lucky me.
Just some good ole tough love for ya because I care ;)!

[Karole]

Thanks Shadow, I'll be good. or somthing :eek: (I guess):D

[gitfiddle]

I DID go to the gym yesterday for lower body work. So glad I did. :)

[Karole]

I started out to do my Over 50 dvd total body exercises but about 10 min. into it my back let me know it didn't want to do that so I went to the elliptical for 25 min. That will probably be it for the day.

[SandyHanson]

Did my usual Tae Bo Friday afternoon. DH was taking nap so I didn't follow up right away with the rest of my leg exercises (I keep and use the resistance bands in the bedroom), then forgot about them. Today (Saturday) is usually rest day for me, but I did the remaining exercises today after shopping and library.

[Shadow]

Thanks Shadow, I'll be good. or somthing :eek: (I guess):D
:rolleyes:

PS - It's better be the "something" you know or I'm gonna nag you like you wouldn't believe ;) :p!

[Shadow]

I DID go to the gym yesterday for lower body work. So glad I did. :)
And so am I :D :D :D!

[Shadow]

I started out to do my Over 50 dvd total body exercises but about 10 min. into it my back let me know it didn't want to do that so I went to the elliptical for 25 min. That will probably be it for the day.
Wise choice :)!!!! Hopefully the back is better today!

[Shadow]

Did my usual Tae Bo Friday afternoon. DH was taking nap so I didn't follow up right away with the rest of my leg exercises (I keep and use the resistance bands in the bedroom), then forgot about them. Today (Saturday) is usually rest day for me, but I did the remaining exercises today after shopping and library.

Great job, Sandy :thumbsup:!!!!!!!!!