Magpies Fitness Log
:Party:
Rejoined our local gym last summer and am following the gym plan they gave me with a few extras. I'm trying most to improve my overall fitness so I can build up my muscles and be able to do more of the sports I love. I have a few niggling old injuries to cope with. Had physio on my right wrist a couple of years ago, so I have to be very careful how much I use weights (I've recently started with small hand weights and do about 10 minutes once a week); am having sports message on my knees which is ongoing. Other problems: have problems with my calves from dancing which the calf stretch machine at the gym has largely cured (after about three months sports massage). Have a niggling problem to my left shoulder and spine caused by helping a rather large gentleman round on Hogmanay. I'm dealing with the latter injury by aerobic exercises on upper body and using the weight machines at the gym - seems to be working. Am presently going to the gym once a week, but hope to increase up to two or three times. The second visit I'm supposed to do more cardio and leave out the weights. Programme: 10 minutes walking followed by 20 minutes bike/cross trainer. Round of weight machines, two for upper body plus calf raise; leg press and whatever you can those machines for your outer and inner thighs. To this I have added the knee machine and rowing. From 3 minutes, I've got up to 12. Am planning to increase the resistance of all the above rather than go for more time or speed. Please wish me luck! |
Aerobics
Managed to do 20 minutes aerobics today, a different routing to usual, this one was :wiggle: mainly leg routine - boy can I feel that on my thighs and knees!
|
Friday Cardio Day at Gym
As I got to the gym two times this week I get to do a cardio routine :yay:
Have tried to post this once already and my computer crashed on me:nono: Keep calorie count so I can see how much energy I've used, keeps me motivated but otherwise I ignore calories Treadmill - Manual between 9 and -3 - 25 minutes 150 calories Rowing Machine - Resistance Level 6 (one up on normal) - 15 minutes 100 calories Bike - Interval between 3 and 5 - 10 minutes 35 calories Stepper - Lowest level - 5 minutes 35 calories Laid Back Bike - Interval between 3 and 5 - 15 minutes 40 calories Cross Trainer - Manual between 11 and 5 - 10 minutes 125 calories Treadmill - cross country one - 10 minutes 60 calories Grant Total - 545 calories :yay: |
What is your favourite cardio machine?
My order is
Treadmill - cross country especially Cross Trainer Laid Back Bike Rowing Machine (used to be the worst but I've grown to like it!) Stepper Ordinary Bike (get very bored). |
Tuesday is Resistance Day
MIxture of cardio machines and resistance machines.
Cardio Treadmill - 10 minutes - 100 calories Rowing Machine - approx 10 - 75 calories Cross Trainer - 15 minutes - 150 calories Laid Back Bike - 10 minutes - 25 calores Total calories used 350 Resistance I'm trying to remember the names of the various machines but I've forgotten half of them, even though I purposely checked them all before leaving the gym!:doah: 1. Dual something (for arms) - 20g - 2 x 10 2. Arm Pull down - 35g - 2 x 15 3. Leg Press - 110g - 50 4. Calf Raise - 25g - 1 x 15 5. Knee - 35g - 1 x 15 6. Abductor - 70g 2 x 15 7. Adductor - 70g - 2 x 15 |
Cardio Day
Only had less than one hour before massage therapy
Cardio Only Treadmill - 10 minutes - 75 calories Sit up Bike - 10 minutes - 35 calories Recumbant Bike - 10 minutes - 30 calories Rower - 10 minutes - 75 calories Cross Trainer - 3 minutes - 25 calories (ran out of time) Total calories 240 calories Half an hour massage on knees; especially right knee and calf which really needed some help! |
Tuesday, 10th February - work out
Treadmill 20 minutes - 130 cal
Rower 10 minutes - 75 cal Recumbant Bike - 10 minutes - 30 cal Cross Trainer - 10 minutes - 150 cal Dual Lateral Pull - 2 x 15 at lowest weight Lateral Pull - 2 x 15 at 37.5 + half weight Calf Raise - 1 x 15 at lowest weight Leg press - 100 at 110 Abductor - 2 x 15 at 70 Adductor - 2 x 15 at 70 Knee Raise - 1 x 15 at 25 Total calorie loss - 390 cals Right knee is still giving me grief. |
Gym - 13th February
Cardio and Machine Weights
Cardio Treadmill - 25 minutes - 140 cals - cross country Rowing Machine - 15 minutes - 100 cals Stepper - 10 minutes - 60 (approx.) Cross Trainer - 20 minutes - 200 Treadmill again - 25 minutes - 140 cals - laps - power walking * Total cals 640 cals Machines Usual circuit (5 more knee bends, otherwise as usual) Plus some work on the mat and with the ball * No bikes because of right knee. |
24th February
Finally got back to the gym after 10 days away nursing my cold, sore throat and cough. Took it easy and concetrated on the distance done rather than the calories used. Fairly low key stuff!
Dual Lateral Pull - 2 x 15 at lowest weight Lateral Pull - 2 x 15 at 37.5 + half weight Calf Raise - 1 x 15 at lowest weight Leg press - 100 at 110 Abductor - 2 x 15 at 70 Adductor - 2 x 15 at 70 Knee Raise - 2 x 15 at 25 Cardio Treadmill - 1 mile Rowing Machine - 1 kilometre Bike - 1 mile Calories used approx. 175 |
Friday - Cardio day
Cardio
Treadmill - 2.25 miles Rowing Machine - 1.5 kilometre Cross Trainer - 1.25 miles approx 500 calories |
9th March
Cardio
Treadmill - 2 miles Rowing - 1 mile (1600 meters) Cross Trainer - 2.25 miles Total - 5.25 miles Resistance Dual Lateral Pull - 2 x 15 at lowest weight Lateral Pull - 2 x 15 at 37.5 + half weight Calf Raise - 1 x 15 at lowest weight Leg press - 100 at 110 Abductor - 2 x 15 at 70 Adductor - 2 x 15 at 70 Knee Raise - 2 x 15 at 25 Plus work on mat and with ball |
12th March
Cardio
Treadmill - 1.25 miles Rowing - 1 mile (1600 meters) Laid Back Bike - 1 mile Cross Trainer - 1.25 miles Total - 4.5 miles Plus ball and floor work - no resistance today |
Circuit Training
Slightly different today as I got involved in the circuit training at the gym - never tried before but it was great fun and will do it again.
Plus walking machine and rowing machine which I'd done beforehand I did 2 minutes running on the treadmill; two minutes on the cross trainer; three minutes on the rowing machine plus various other exercises and resistance work. Especially enjoyed the windmill and will try out this and the plank at home. The windmill should help my balance and the plank should help the muscles in my tummy and back. |
17th and 18th March
17th
3.5 mile to and from badminton 3 games badminton 6 Scottish dances (Margaret Parker danced twice) St. Patrick's Day; Red House; The Royal Wedding; the Royal Yacht Britannia; Margaret Parker's Strathspey 18th Did Walk off weight video. |
19th March
Gym
Cardio Treadmill - including, 4 minutes jogging at 4.1 - 1 and a quarter miles. Rower - .75 mile Laid Back Bike - 2 miles Cross Trainer - 1.25 miles Total 5.25 miles Resistance Different machines to usual - arm press - 10 times; leg press - 100 times - difficult with both machines to work out the weights. Abductor and Adductor - 70g 40 each (10 more than normal on both) (didn't have time to do the full resistance routine) Ball Balancing legs; back press and hamstring press. Other balancing work (will in future just refer to this as ball work unless routine changes) Several sit ups using special equipment. New - weights (smallest I could find) 20 arm raises (extended sideways from body) |
All times are GMT -6. The time now is 01:44. |
Copyright © 2000-2024 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.