I get asked so often about my exercise routine that I am just going to spell in out for everyone. I am always reluctant to share because everyone is in a different place. I have worked for a year and a half to get to this place which is funny when you see what I do. I have one rule for exercise and that is to take it easy (or "raker reasy cluck cluck" says Gus the mouse in Cinderella).
I started with 20 minutes on the elliptical at 2 intensity and then, every so often, I would think "I bet I can kick it up a notch" and I would. I never really pushed myself I always welcomed the change or the challenge. I read that you need to be drenched in sweat to really have worked out but I disagree. I hope to one day get to that point but for now I try to avoid sweat at all costs.
So here goes...
My elliptical has several measurements that I keep track of. They are distance, calories burned, fat calories burned and time.
I get on the elliptical at an 8 intensity (my hardest is 10) and go until the distance reads .10 of a mile then I pedal backwards until it reads .15 then pedal forward, .20 backwards again until I reach 1/4 of a mile (.25). I check my calories and should be close to about 185 and my time at least 11 minutes. If I need more time I know that I have gone a little faster that day which usually is a good sign. If I am over 11 minutes I know that I am dragging a little.
On Monday, Tuesday, Thursday and Friday I get off, get some 5 pound weights and do 3 sets of 15. I have 4 different arm exercises I do. Sometimes when the days are hard I may mix it up or count backwards - anything to get it done. Most days I am dancing between sets feeling good.
I then get back on the elliptical and go forward until I am at .05 of a mile. Then I pedal backwards until .10 of a mile. I then change to calories burned. I should be at about 75ish and I go until I have burned 125 calories (my numbers have all cleared out while I am using my weights). I change and follow fat calories and am at about 40. I keep going until I reach 55 fat calories burned and then I check my time and go until I reach 11 minutes.
I again grab my weights and do three more sets of fifteen. I do arm exercises but they require more use of my abs.
That is it! On Wednesday and Saturday I just do the elliptical. It is a rare week that I am able to have a perfect week. A goal I hope to achieve is to wake up earlier when I need to be somewhere and still get a workout in but for now I just skip. Overall I get at least five workouts in a week and I don't consider it a burden at all. Sure there are the days I HATE it but they are the exception. My secret would have to be smaller goals. If I had to just stare at a clock and get my 22 minutes in I would HATE it a whole lot more.
Get moving and making those goals!!
I know you like doin' your thing at home, but it would be fun to have you at the gym with me. :) Oh, I don't think I told you. We switched and now go where Monte goes. :)
ReplyDeleteI SO love this blog. Didn't get to comment on your last post, but good golly I needed to read that.
ReplyDeleteI KNOW all those things on the list are true, but it does sound so daunting to me. I haven't had a true aha moment yet, but sure working on it. Let's just hope this Nelson can figure it out before another 20 pounds hops on to stay.
You are the woMAN!! I have been thinking about getting an eliptical and have always wondered if they actually do anything. You are proof that they work. I am sold. I totally want one now!
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