Health Stuff/ Playlist
Sep. 7th, 2009 09:35 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
f4f3I might not have mentioned it, but I’m back at the gym. The weight I lost earlier this year has mostly stayed off, but I’ve got a hankering to get back down to where I was two years ago, which was 8 kilos less than I am now, and first step towards that is to try to break the 15 stone barrier.
So three visits to the gym last week, and porridge for breakfast (and no morning snacks).
On my normal diet I gain weight pretty slowly – probably less than a kilo a month. Assuming I don’t change that diet too much (and that’s a good assumption) and that my calorie intake remains roughly the same, then I need to burn more of those calories to lose weight. My metabolism seems to be set up that I lose around a pound for every extra 1,000 calories of exercise I do, and my weight loss target is 1-2 pounds a week. When I was last going regularly to the gym, earlier this year, my 30 minutes on the cross trainer was burning around 440 calories. I think I broke 460 on the odd occasion, and I was heading towards 500 (one of the upsides about weighing 102kg is that moving it any distance burns a lot of calories. The downside, of course, is that it takes a lot of work). Three times 440 gives me about 1300 bonus calories a week. Experimental results confirm the thesis – last week I went to the gym three times, and burnt 340, 350 and 360 calories, I’m about 2 pounds lighter than I was last Tuesday.
So, minimum three days, aspiration of five days for the gym, and top up with tennis, badminton, and, weather permitting, cycling.
This morning’s tally:
30 minutes, 410 calories.
Music: iTunes Genius Playlist, seeded from Black Betty
Black Betty: Ram Jam
The Boys Are Back In Town: Thin Lizzy
Gimme Three Steps: Lynrd Skynyrd
Don’t Brink Me Down: ELO
Burning Down The House: Talking Heads
Whip It: Devo
Jumping Jack Flash: The Rolling Stones
Once In A Lifetime: Talking Heads
Good 70s/80s stompers. Who needs Take That when you’ve got ELO?
So three visits to the gym last week, and porridge for breakfast (and no morning snacks).
On my normal diet I gain weight pretty slowly – probably less than a kilo a month. Assuming I don’t change that diet too much (and that’s a good assumption) and that my calorie intake remains roughly the same, then I need to burn more of those calories to lose weight. My metabolism seems to be set up that I lose around a pound for every extra 1,000 calories of exercise I do, and my weight loss target is 1-2 pounds a week. When I was last going regularly to the gym, earlier this year, my 30 minutes on the cross trainer was burning around 440 calories. I think I broke 460 on the odd occasion, and I was heading towards 500 (one of the upsides about weighing 102kg is that moving it any distance burns a lot of calories. The downside, of course, is that it takes a lot of work). Three times 440 gives me about 1300 bonus calories a week. Experimental results confirm the thesis – last week I went to the gym three times, and burnt 340, 350 and 360 calories, I’m about 2 pounds lighter than I was last Tuesday.
So, minimum three days, aspiration of five days for the gym, and top up with tennis, badminton, and, weather permitting, cycling.
This morning’s tally:
30 minutes, 410 calories.
Music: iTunes Genius Playlist, seeded from Black Betty
Black Betty: Ram Jam
The Boys Are Back In Town: Thin Lizzy
Gimme Three Steps: Lynrd Skynyrd
Don’t Brink Me Down: ELO
Burning Down The House: Talking Heads
Whip It: Devo
Jumping Jack Flash: The Rolling Stones
Once In A Lifetime: Talking Heads
Good 70s/80s stompers. Who needs Take That when you’ve got ELO?
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no subject
Date: 2009-09-07 12:03 pm (UTC)Can I be nosey and ask with the treadmill are you running or incline walking?
I really want to get back to running outside as I know once I do I drop weight and firm up quickly - alas at the moment I'm at the point where I'd have to go right back to basics and build up slowly. *grumbles*
PS love your playlist *G* I tend to find when I'm boxing or running I want Bon Jovi, Queen or something with that heavy rocky 4/4 beat - cause then you can get a punch or stepion every note!
no subject
Date: 2009-09-07 01:19 pm (UTC)So I use the cross trainer – a sort of ellipsoid step machine with arms to pull on. Hmm, that makes no visual sense at all, does it? It’s supposed to be the equivalent of cross country ski-ing, anyway, and seems to work for me.
The type I use has variable resistance from 1-25. I start about 15-16, and work my way up to 20 or 21. That takes me up to about 150 heart beats per minute after around 10 minutes, and then the challenge is to keep that below 160 (or big: “HIGH HEART RATE” signs start flashing, covering up the lovely clock/calories display that lets me work out what my total calories will be).
I’ve noticed that most people seem to have the machine set on much lower resistance and move much faster (120-150 rpm, as opposed to my feeble 80-100) so I could be using the machine wrong, but it does seem to work for me – I usually step off in a puddle of sweat, and although my calves and thighs ache, I don’t get any jarring impact like I do when I’m running.
no subject
Date: 2009-09-07 06:39 pm (UTC)no subject
Date: 2009-09-09 08:06 am (UTC)xxx