Sadly I have to report that, while I am making progress on my own burped challenge, the weight curve is going the wrong direction. I had to note down an all time high of 107.6 kg the other day!
Since I am convinced that "running" (more like elephant jogging) anything over 3 km would ruin my knees at this weight, I did some mountainbiking this weekend, burning almost 2000 kcal over two sessions. The key to weight reduction is not exercise, but rather changing the food intake and there I still have plenty of room for improvement. I just like to eat. A lot.
The exercise does however reduce work related stress levels and also makes me feel more fit than I otherwise would, so I will not be giving up on this. I should get back on the rowing machine, as this is also suitable when overweight and provides both aerobic and muscular training for the whole body. For some reason I am hesitating to get back on the machine, as I know it will be painful to realize how unfit I am when comparing to my previous times, but one has to (re)start from somewhere.
This week I will therefore commit to doing at least two 30 minute sessions on the rowing machine.
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
Tuesday, December 6, 2016
Saturday, November 26, 2016
Time to shape up!
I got a wake up call when I stepped on the scale this morning: 106.3 kg!
I have many things to blame for this, not least bad discipline when it comes to eating properly and exercising regularly. It is time for this to change and it starts today with at least some moderate physical activity in form of an hour or two of gardening, a 3 km walk with the dog and a few kilometers on the rowing machine planned.
I am quite large by nature (and lot of proper training in my youth), but should not be this heavy, since I do not aim to build a lot of muscle. First target is to get out of the deciton club (i.e. the the club for those who weigh more than 100 kg). If I could get down to 96 kg I would be very happy, so that would be my stretch (or rather "lean") target.
As I have a sporting background with a lot of training, I do see the risk of the strong will taking over and getting me into a tough training regime immediately, resulting in injuries. For example: If I would today go for 10 km run (in reality it would be a jog), I am sure I could do it, but my knees would pay a heavy price over the next few days, resulting in less training over time.
I will keep you posted on what will hopefully be a successful journey to lower weight levels.
I have many things to blame for this, not least bad discipline when it comes to eating properly and exercising regularly. It is time for this to change and it starts today with at least some moderate physical activity in form of an hour or two of gardening, a 3 km walk with the dog and a few kilometers on the rowing machine planned.
I am quite large by nature (and lot of proper training in my youth), but should not be this heavy, since I do not aim to build a lot of muscle. First target is to get out of the deciton club (i.e. the the club for those who weigh more than 100 kg). If I could get down to 96 kg I would be very happy, so that would be my stretch (or rather "lean") target.
As I have a sporting background with a lot of training, I do see the risk of the strong will taking over and getting me into a tough training regime immediately, resulting in injuries. For example: If I would today go for 10 km run (in reality it would be a jog), I am sure I could do it, but my knees would pay a heavy price over the next few days, resulting in less training over time.
I will keep you posted on what will hopefully be a successful journey to lower weight levels.
Sunday, August 28, 2016
Get fit in seven minutes a day, every day
In case you have not tried it I can recommend the app Seven. The app basically takes you through a seven minute high intensity routine that you are supposed to do every day. Science shows this to be very effective.
You use your own body weight and only need a floor, wall and step(s) to execute, it can in other words be done anywhere.
I was using it for a while and it was motivational to get rewards for being able to perform the exercises x days in a row etc. When I was previously using it, I could really feel a difference in my strength which was very nice. The reason for stop using it I cannot really remember, but I am sure it was something stupid and then laziness affected myself.
You can choose the voice of different instructors and personally I enjoyed the one from the drill sergeant!
I will restart using this again any day now and will do the exercises every day there is not other exercise performed (you are "allowed" to skip days when you do other exercise without breaking the "suite").
You use your own body weight and only need a floor, wall and step(s) to execute, it can in other words be done anywhere.
I was using it for a while and it was motivational to get rewards for being able to perform the exercises x days in a row etc. When I was previously using it, I could really feel a difference in my strength which was very nice. The reason for stop using it I cannot really remember, but I am sure it was something stupid and then laziness affected myself.
You can choose the voice of different instructors and personally I enjoyed the one from the drill sergeant!
I will restart using this again any day now and will do the exercises every day there is not other exercise performed (you are "allowed" to skip days when you do other exercise without breaking the "suite").
Saturday, August 20, 2016
The ultimate training equipment - the rowing machine
As with many things in life, it helps to understand what your targets and motivation are. When it comes to exercise, I would like to stay in reasonable shape and good health.
While diet alone can determine these factors to a large extent, our body is built for exercise and quickly affects the brain, mood etc. in case it does not get enough movement.
There are of course multiple ways of achieveing this and before I get into what I believe to be that ultimate solution, I would like to point out that the best form of exercise is the one you actually do! We can foce ourselves only for so long, but if you do not really like jogging/running, you will sooner or later find an excuse to abstain.
So, with that said, please allow me to get to the point and present to you what I believe to be the ultimate piece of training equipment:
Why rowing? Done in the right way, this will give you both a strength, endurance and aerobic exercise. It enables all muscles in your body, focusing on the larger ones (legs, back, arms), meaning the energy burn is very efficient. While some strain will be put on the knees, it is not at all the same kind of impact as from running.
Combined with a few push-ups, the rowing machine can provide you with all the training you need. While not extremely social, you can do this from the comfort (well, it can and should actually be a bit painful) of your own home. (I will in later posts describe how you can row against others using the machine, some software and the magic of Internet).
Why the Concept 2 rowing machine? Well, there are of course alternatives, many of them cheaper. However, this is the rowing machine used in all good rowing clubs around the world, so thay must be doing something right. I am very happy with my machine, even though I have honestly never owned a different one. I have tested other ones at gyms etc, but always been left disappointed.
If you row 20 km per week (split on 2-5 sessions) in good pace (i.e. above 65% of your max heart rate on average), you will do wonders to your health and well being.
For me a very tough, rewarding and time efficient exercise session looks like below:
5 km rowing (around of below) 20 minutes
1 min plank
100 pushups in total (split into sets of xx depending on your fitness level)
1 min plank
Stretching (in particular legs and back)
For me the above takes 40-45 minutes and burns just over 700 kcal.
While diet alone can determine these factors to a large extent, our body is built for exercise and quickly affects the brain, mood etc. in case it does not get enough movement.
There are of course multiple ways of achieveing this and before I get into what I believe to be that ultimate solution, I would like to point out that the best form of exercise is the one you actually do! We can foce ourselves only for so long, but if you do not really like jogging/running, you will sooner or later find an excuse to abstain.
So, with that said, please allow me to get to the point and present to you what I believe to be the ultimate piece of training equipment:
The Concept 2 model D rowing machine.
Why rowing? Done in the right way, this will give you both a strength, endurance and aerobic exercise. It enables all muscles in your body, focusing on the larger ones (legs, back, arms), meaning the energy burn is very efficient. While some strain will be put on the knees, it is not at all the same kind of impact as from running.
Combined with a few push-ups, the rowing machine can provide you with all the training you need. While not extremely social, you can do this from the comfort (well, it can and should actually be a bit painful) of your own home. (I will in later posts describe how you can row against others using the machine, some software and the magic of Internet).
Why the Concept 2 rowing machine? Well, there are of course alternatives, many of them cheaper. However, this is the rowing machine used in all good rowing clubs around the world, so thay must be doing something right. I am very happy with my machine, even though I have honestly never owned a different one. I have tested other ones at gyms etc, but always been left disappointed.
If you row 20 km per week (split on 2-5 sessions) in good pace (i.e. above 65% of your max heart rate on average), you will do wonders to your health and well being.
For me a very tough, rewarding and time efficient exercise session looks like below:
5 km rowing (around of below) 20 minutes
1 min plank
100 pushups in total (split into sets of xx depending on your fitness level)
1 min plank
Stretching (in particular legs and back)
For me the above takes 40-45 minutes and burns just over 700 kcal.
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