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It was a bit self conscious working with a bunch of muscle bound guys around, but since I didn’t know any of them and will likely never see them again I sucked it up and got real sweaty!
I’ve felt the same way so many times and sometimes I still do. Good job on getting through it. Too bad that gym is messy. They really should keep it clean for you. Not only is it an accident waiting to happen but it can also be a breeding ground for all sorts of illnesses.
You’re doing great!
Thanks for the support… I have hit a plateau and have not been feeling like I am making as much progress.
Just got back from a session with my trainer. He didn’t push me really hard today (not quite feeling like myself...), except for the step up sets… I hate thoes - pushes my HR into the 170’s!! He had me do Back and Hams again, but we also went over all the exercises that are new to me in my program. I’m going to feel it in my back tomorrow, I can already feel that it is quite tired.
Ok - yesterday was a rest day. As Shawn would say the lazy monster got me. There was no good reason not to go out and at least go for a walk but I took the day completely off.
Today I got to the gym - warmed up with 15 min on the elliptical (HR in 140’s), then did the Arms, Shoulders, and Legs day of my program. I was able to move between exercises quickly with little rest which was good and kept my HR high throughout the workout. Considered doing more cardio, but I decided that was enough. My WT sessions are close to an hour long.
I did some grocery shopping after and listened to a Fit Girl podcast on Cardio program design. I have to re-listen to it. I have a question though - after doing over an hour of cardio warm up and weights should I be doing more cardio after on a regular basis? (maybe another 1/2 hour to 40 minutes). I already feel like an hour to an hour and a half is a good wokout - 2 hours + is pushing it. I am considering adding walking as a separate session at a different time of day on weight training days - I have the time to do it now so long as I can find the motivation to get out of the house.
Today (R2 D21) - good workout - Chest and Quads day. No music today so I likely didn’t push as hard . . . wihich may be a good thing. Wore my heart rate monitor and it ranged from 70% - 94% Max HR throughout. Planning on going for a walk before bed; I need some fresh air.
I did some grocery shopping after and listened to a Fit Girl podcast on Cardio program design. I have to re-listen to it. I have a question though - after doing over an hour of cardio warm up and weights should I be doing more cardio after on a regular basis? (maybe another 1/2 hour to 40 minutes).
Hi, Catherine! I’m finally catching up with your thread. I listened to that podcast and most of hers too. That particular one made me wonder whether maybe I’m doing too much cardio, or at least that I’m being inefficient about it which is why I periodically get fatigued.
To clarify your situation, you mean you do a short warm-up, maybe 10 minutes, of cardio before weight training? The experts generally say you want to do your cardio after weights. I was doing 15-20 of treadmill before I hit the machines, in addition to the hour after, but unless I’m really in a groove that I can’t make myself stop (read: great music randomly popping up on my iPod), I have cut it down to about 10-12 minutes or a mile max, just enough to warm up, while simultaneously doing some upper body stretches while I walk.
I’ve been doing an hour cardio after weights at the gym, HR about 70-80% of max, though last night I kept it to a half-hour as I could tell I was more tired with some extra Jazzercise. I think the time spent should depend on how intense your cardio workout is. I’m trying to get myself psyched up for some higher-intensity intervals, but I haven’t really got a plan together yet. When my cardio workout gets more intense, it’ll be shorter in duration. I’m sort of struggling to get out of my comfort zone there. I’ve only been getting to the gym about twice per week since being sick, mostly due to schedule conflicts and Jazzercise.
Good Stormy afternoon!! It seem like it has been rainy and stormy an awful lot recently. The thunder is rolling around the sky again this afternoon. I was hoping to get out for a good walk and it was beautiful and sunny this morning. Now I have missed my chance. If it doesn’t clear up by dinner I will try my hand at the treadmill. (Which I have been avoiding for the past few months because of my knees… but will give it a try with no incline and my knee straps!)
Yesterday - didn’t make it out the door again, but had a good session of floor exercises in my living room. Abs and yoga type stuff. Body needed a good stretch.
This morning I met with my trainer and he put me through the Shoulders, Arm & Legs day of my program. He made it a bit more challenging by having me do the Lateral Raises and Barbell Curls while standing on the bosu ball. It isn’t too difficult when the ball is right side up, but when he turns it upside down and has me stand on the bottom it is much more challenging to get on and off safely. (Not that I’m complaining about having to hold on to his very nice muscular shoulders to help balance myself as I get on and off!!)
I think my shoulders will be sore tomorrow!! They still feel tired a few hours later and when I reached out to move a clip board on my desk I felt it!! This is good, except my first swim practice is scheduled for tomorrow night as long as the weather holds out (outdoor pool). Thanks for the reply Anne. Yes I did mean that that “hour” includes my usual 10 min max warm up of cardio and then weights. Depending on the day it sometimes takes me a bit longer to get thought the routine and I don’t feel like I want to do more cardio after as the weight program is very aerobic in itself. Everything I do is superseted (see program 4 outline on previous page) and I try not to rest very much as I move between exercises. It keeps my HR in my cardio zone for the entire time (unless I’m having a bad day and keep resting too much). Maybe I’m just not feeling as gung ho as before, but I usually quit after weights instead of sticking it out to do more cardio. I save that for my off weight days where I will often go for an hour straight. So my question to anyone who cares to put their two cents in is - Should I be doing a (short 20 - 40 min) cardio session after my weight training sessions? That would not negate my doing cardio on my off days.
Catherine, my two cents is that an hour of weights with your heart rate in your cardio zone is a lot of work and the extra cardio on the end is not necessary. But basically listen to your body. There may be some daye when you will feel extra energized after the weights and will want to do the cardio. Other days, you will feel that the hour long weight session is enough. You don’t want to get too tired as that can lead to injury.
… and I don’t feel like I want to do more cardio after as the weight program is very aerobic in itself. Everything I do is superseted (see program 4 outline on previous page) and I try not to rest very much as I move between exercises. It keeps my HR in my cardio zone for the entire time (unless I’m having a bad day and keep resting too much).
Catherine, if you are working aerobically that hard during your weight sets, I would say no, you don’t really need to do cardio afterwards. You actually answered your own question with “I don’t feel like I want to do more cardio.” There may be a day or two where you’re just pumped on adrenaline and feel like you have to burn it off—then get on the bike or elliptical and go! But—as a gold card member of the Plateau Club (membership comes with a free mug, but it’s a ‘trick’ mug that never empties)—it sounds like you’re trying to figure out whether there’s something you’re not doing enough of, and I would say, from the sound of your workouts, no. I don’t know how you’re doing on the calorie side overall, but chances are you’re doing everything right in general, and just need to grit your teeth till you break through the plateau. Don’t forget to reward yourself for being faithful to the process.
Thanks you two. That makes me feel a bit better. I don’t think I have been pushing my self as hard recently because I have been through so many changes and it is messing with my mind a bit. I have been trying to make my course my first priority, and in the process have taken more “rest days” than normal so I maybe I feel I have to make up for it when I do make it to the gym. Also not having to work is meaning I am less active overall during the week so that is very likely contributing to my plateau. I was happy when I weighed myself this morning to see that I was back down to my previous low of about 3 weeks ago. My next goal is to get 20 more pounds off by my birthday, but the longer I am on this plateau, the less likely that becomes.
As far as my diet goes, I do not have it down to a science yet, but overall I know it is not that bad. I should tighten up my boot straps in that area too and see if that helps get the scale moving down again.
You are doing great! I love using my heart rate montor. I totally dependent on it. If you feel like you can do it, definitely do some cardio after the weight workout. I usually get some cardio in on my resistance days, but not the full hour. It is a great addition to the workout and will burn additional fat. Keep it going strong!
Personally I think a short 5 or 10 minute warm up is good to get you in the zone, after 20 to 30 minutes of cardio won’t hurt...but remeber not to over extend yourself. As far as exhaustion goes I like to take a week off from “heavy” exercise every 8 to 9 week, the advantage to this is, you de-condition your body giving it new incentive to grow,another is to just to let you body heal.
Another afternoon - another thunderstorm. So long as it passes before this evening I’ll be happy.
I am a bit nervous for the first swim practice tonight with the Masters Club. I was reveiwing their web site and they say their workouts range form 3200 to 6000 meters!! I know I’ve swam 2 km in one shot before, but I don’t think I’ve ever done 3 km.... if all goes well I will sleep like a log tonight!! After yesterday’s workout with Mike my shoulders are just a bit sore (in the good way). I hope I will be able to make it through… but I expect to be in the slow lane!! Wish me luck!
I did a short workout at PT this morning. Unfortunately I was a bit late arriving (after visiting at my “old” school and gettng ropped into signing several yearbooks) and he had to run an errand and didn’t have time for me to stay and do the squats. So 17 min on the bike, balancing exercises, and leg raises with the electrodes on my knees. I didn’t go at all last week and my left knee is bothering me a bit again so today he put all 4 pads on both knees instead of just 2 each.
Keep it up and it will break soon!
