I haven't gone to the gym today. It's not because my legs hurt and I have trouble going down stairs, it's because I'm going to be driving up to Oxford and I don't think I can do a work out walk around with no trouble.
Anyway, I've found an app called fitocracy for my iphone. It allows me to keep track of the exercises I've done and I can "level up" and complete achievements. It looks like they've done a revamp recently, so a few things aren't working fully and quite a bit of information is missing. I've input the details in for the last 2 days while I was at the gym, but it's not exactly intuitive as to what I'm meant to put in. Anyway, I've gotten up to level 3 with no problems and I've got a really easy quest "Consistency Is Key". I've gone onto their site and checked out my own stuff, but it's quite difficult to navigate and I can't seem to find the "quests"..... I think it's actually the "achievements". The terminology is really confusing, they really need to sort it out. I'll stick with it and see how far I can get with the levels. It's a nice motivation.
Hopefully, my next session at the gym would be Sunday.
Friday, 30 March 2012
Thursday, 29 March 2012
Day 2 again
Nice. I'm back at the gym and I've finally had a chance to look at the card that the fitness instructor was scribbling on to see what it was all about. I've got a work out plan. On first inspection, it looks like it's very simple but then again, I'm obese so I may struggle with this.
Here's how my fitness routine should go:
warm up
cross trainer (elliptical trainer?) for 4 minutes, quick-start and keep the pace at 90-100spm
stretches
1,2,3,4,5,8,9 and 10
hmm, I'll get the names of the stretches later when I get my card back
Cardiovascular exercises
treadmill for 10 minutes where I alternate between 1 minute 5.5kph and 1minute 7.5kph
bike for 8 minutes at level 3-4 and keep it up to 70rpm
rower 1000m level 4-5 at about 300rpm
Resistance
vertical traction 15 reps 2 sets at 28.5kg
pectoral 15 reps 2 sets at 15-20kg
leg press 15 reps 2 sets at 30-50kg
Functional training
rotary torso 15-20 reps 2 sets
sit-ups 15-20 reps 2 sets
reverse crunch 15-20 2 sets
Cool down
cross trainer 4 minutes quick-start at 80spm
stretches 1,2,3,4,5,8,10,12
and that's the end of my routine.
I managed to complete the whole routine in about an hours time. What it hasn't taken into account is that I rode my bike to the gym so I pretty much did a warm up..... and I have to ride my bike back home so it's like a cool down....... My legs are aching. My legs were already a little achy from the light workout from the day before, but after the bike ride, I didn't feel much, but after the sun went down, the pain started to come on.
All in all, I think it's a good workout. I've been pushed a little and I'm out of breath, but I think I can go further. I think the idea behind this workout is to keep the heart rate up for a longer period of time. It's not a hard and fast go right overboard for the first 5 minutes and then not be able to do anything else.
Here's how my fitness routine should go:
warm up
cross trainer (elliptical trainer?) for 4 minutes, quick-start and keep the pace at 90-100spm
stretches
1,2,3,4,5,8,9 and 10
hmm, I'll get the names of the stretches later when I get my card back
Cardiovascular exercises
treadmill for 10 minutes where I alternate between 1 minute 5.5kph and 1minute 7.5kph
bike for 8 minutes at level 3-4 and keep it up to 70rpm
rower 1000m level 4-5 at about 300rpm
Resistance
vertical traction 15 reps 2 sets at 28.5kg
pectoral 15 reps 2 sets at 15-20kg
leg press 15 reps 2 sets at 30-50kg
Functional training
rotary torso 15-20 reps 2 sets
sit-ups 15-20 reps 2 sets
reverse crunch 15-20 2 sets
Cool down
cross trainer 4 minutes quick-start at 80spm
stretches 1,2,3,4,5,8,10,12
and that's the end of my routine.
I managed to complete the whole routine in about an hours time. What it hasn't taken into account is that I rode my bike to the gym so I pretty much did a warm up..... and I have to ride my bike back home so it's like a cool down....... My legs are aching. My legs were already a little achy from the light workout from the day before, but after the bike ride, I didn't feel much, but after the sun went down, the pain started to come on.
All in all, I think it's a good workout. I've been pushed a little and I'm out of breath, but I think I can go further. I think the idea behind this workout is to keep the heart rate up for a longer period of time. It's not a hard and fast go right overboard for the first 5 minutes and then not be able to do anything else.
Wednesday, 28 March 2012
Reset back to Day 1 again
Ok, after a short break from the last project, I've had to start again because I really haven't been doing much exercise except for walking around London hunting down eggs and I've managed to reset my weight all the way back to the beginning again....... or the scales is wrong.
This time round, I've paid to join a gym in Crystal Palace Park, which technically means that if I don't go, I'm wasting my own money which I really don't feel like doing.
I paid for an induction and it's very different from the stuff they do in HK. In HK, the induction would just be to show you around the gym and give an explanation of the equipment. At least, that's what I usually see, and there are so many people in the gym that it feels that it's not possible that anyone would help out with personal training. Then again, I was going to a cheaper gym.
Ok, I was quite pleased about the induction. The guy wasn't paying much attention to me, but he kind of figured out that I knew what I was doing.....which I hope I was, because I've read the instructions and seen a number of videos on youtube so I hope I have the right technique when I'm using the equipment. He did correct me a few times so I still have room for improvement.
Here's how it went down for the instructor to evaluate me. He put me up on a cross trainer for 2 minutes for a quick warm up, then some light stretches. Then it was onto the treadmill, where I walked for 1 minute and then had a light jog for the next minute and it alternated like that for 6 minutes. I then went onto the bike for 4 minutes. After all these exercises I felt fine and I didn't feel pushed at all. I think I just about broke a very light sweat, but I wasn't even out of breath. I found out that he wasn't pushing me on purpose because he wasn't happy with me eating cereal in the morning and thought that I might no have enough energy to do a full workout.
Anyway, I then went onto some resistance machines. One was called a vertical traction, another called a pectoral and the last one was the leg press. They were set to next to the lightest setting and I only did one set of 15 reps.
Next, I went onto functional training with a rotary torso, sit-ups and reverse crunch. The rotary torso machine was weird and I had some trouble trying to figure out how to use it, but it should be fine the next time I try to use it again. The reverse crunches were a little scary. My "six pack" started to spasm right after I finished and tried to sit up and it almost felt like it was trying to go into a cramp, but didn't know how and was just individually tensing up. I might need to do a little more research to see if I'm doing the form correctly..... or see if I've got a problem with my stomach muscles.
Finally, I went back on the cross trainer for another 2 minutes then did some stretches and that was the end of my induction.
What I didn't know what was happening was that aside from evaluating me, he was also building a program for me to continue my goal of losing weight. I won't know what's written down, until I come back round tomorrow and see the card. I'm guessing that it's going to be an extension of what I've done today.
Well, my weight right now is 86.5kg. now that I've joined the gym, what is going to happen? Will the pounds start falling off, or will it all be just money down the drain.
Is there an app to try and keep track of what I'm doing?
This time round, I've paid to join a gym in Crystal Palace Park, which technically means that if I don't go, I'm wasting my own money which I really don't feel like doing.
I paid for an induction and it's very different from the stuff they do in HK. In HK, the induction would just be to show you around the gym and give an explanation of the equipment. At least, that's what I usually see, and there are so many people in the gym that it feels that it's not possible that anyone would help out with personal training. Then again, I was going to a cheaper gym.
Ok, I was quite pleased about the induction. The guy wasn't paying much attention to me, but he kind of figured out that I knew what I was doing.....which I hope I was, because I've read the instructions and seen a number of videos on youtube so I hope I have the right technique when I'm using the equipment. He did correct me a few times so I still have room for improvement.
Here's how it went down for the instructor to evaluate me. He put me up on a cross trainer for 2 minutes for a quick warm up, then some light stretches. Then it was onto the treadmill, where I walked for 1 minute and then had a light jog for the next minute and it alternated like that for 6 minutes. I then went onto the bike for 4 minutes. After all these exercises I felt fine and I didn't feel pushed at all. I think I just about broke a very light sweat, but I wasn't even out of breath. I found out that he wasn't pushing me on purpose because he wasn't happy with me eating cereal in the morning and thought that I might no have enough energy to do a full workout.
Anyway, I then went onto some resistance machines. One was called a vertical traction, another called a pectoral and the last one was the leg press. They were set to next to the lightest setting and I only did one set of 15 reps.
Next, I went onto functional training with a rotary torso, sit-ups and reverse crunch. The rotary torso machine was weird and I had some trouble trying to figure out how to use it, but it should be fine the next time I try to use it again. The reverse crunches were a little scary. My "six pack" started to spasm right after I finished and tried to sit up and it almost felt like it was trying to go into a cramp, but didn't know how and was just individually tensing up. I might need to do a little more research to see if I'm doing the form correctly..... or see if I've got a problem with my stomach muscles.
Finally, I went back on the cross trainer for another 2 minutes then did some stretches and that was the end of my induction.
What I didn't know what was happening was that aside from evaluating me, he was also building a program for me to continue my goal of losing weight. I won't know what's written down, until I come back round tomorrow and see the card. I'm guessing that it's going to be an extension of what I've done today.
Well, my weight right now is 86.5kg. now that I've joined the gym, what is going to happen? Will the pounds start falling off, or will it all be just money down the drain.
Is there an app to try and keep track of what I'm doing?
Friday, 2 March 2012
Day unknown
I haven't had a chance to update this blog because I've been working in a way that I don't really have time to rest and do anything else.
There was a slight surprise to the outcome of this week. I ended up losing weight for some reason. Was it because I was constantly moving from 10am to 1am and then sleep and start the day again? or was it because of the food I was getting fed at the set times. The food was really bad. It was cooked by someone who's lost his taste buds to smoking and I wanted to vomit a few times.
It ended up that my weight is now 83.4kg. I lost about 2 kg over the week.
There was a slight surprise to the outcome of this week. I ended up losing weight for some reason. Was it because I was constantly moving from 10am to 1am and then sleep and start the day again? or was it because of the food I was getting fed at the set times. The food was really bad. It was cooked by someone who's lost his taste buds to smoking and I wanted to vomit a few times.
It ended up that my weight is now 83.4kg. I lost about 2 kg over the week.
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