I am going to add my first goal into my training plan for April so hopefully by the end I might of achieved my first goal
It will be the sort of challenge everybody can get behind, I am a great believer in inclusivity when it comes to our fitness so you will be able to make it fit with yourself.
I am thinking along the lines of
150 mins (or working up to if you need ) a week raising the heart rate a bit.
The (working up to) 150 mins can be anything that makes YOU a little breathless and feel worked, for some that could be a run, a cycle, a swim a Zumba class, that sort of idea.
For others it could be working up to a 5 Min Walk for 5 days with the thought to building that up every week. Or it could be working to incorporate these sitting exercises in to your week
Here are few webpages from the NHS for any one who is struggling to decide what to do. The first section is for those beginning their fitness journey.
Quiet week for me, still managed to do move every day but made a massive mistake, because I was on reduced exercise for recovery I decided to do spring cleaning, well I swear that was harder than exercising, lugging furniture around and up and down stairs for three days, was only supposed to be a couple of hours work ๐๐๐. I had one session of NTC, I did the running cool down, quite impressed with that. Physio on my hamstrings this afternoon then back to HM and strength training this week, Good luck to you all.
Well done RFC... canโt remember which workout itโs on, several have 30 second breaks, but one of them actually has a video demonstration of a guy just standing there... maybe some people get โrestโ confused.
I only got a couple of yoga sessions in - both classes. The first one was a bit too excellent for the core and the next one turned out to work on the same areas and it was no week to be loading on the pain... although really what put me off was almost causing a major conflagration with my candles.
Alright at the time but since... hmmm. Worth doing both those classes again in future but she did say that you could work up from just one repetition (but not until I'd already done several...)
Core muscles that have been worked aggressively is the worst muscle pain in my book. Legs, arms chest it is manageable but the core it effects everything and every movement, Take care. Rfc x
Managed something every day apart from Thursday ( still did my three games of 10 pin bowling in the league๐ณ)
Mon. Ran 6.2k
Tue. Pilates for beginners video
Wed walk 7.35k
Thurs.......๐ณ
Fri Walk 9.5k
Sat Run 5k
Sun Aerobics video
Mon Run 4.2k
Also doing well on the portion control front. (I hope) I bought the eight week blood sugar diet recipie book ( thanks for the idea Floss) and trying some ideas from this. Have a holiday coming up and need to squeeze into more summery clothes.
As for my third goal....I have plans, but for later in the year๐
That is a great first week well done, MrRfc plays lawn bowls and I am convinced it is equivalent to hours of lunges and squats, indoor bowls will be the same ๐.
Had a good brisk walk for 20 minutes on the school run. 20 planking when I got back... 5x2 high and 5x2 low. Lunch then todayโs run... a whole 0.5 mile tempo job, so that was 4 minutes, hardly worth going outside for. Just decided to hit up NTC and do the routine boxer arms... quick scan of it and it looks good. Gave it 100 % in the boxing bits and was in the last round, knowing that I had it now... modified press up low hold 30 seconds? Oh, itโs changed... normally I do 20 of this, and Iโm sweating already, 30 was a struggle, but it was a good way to finish. ๐
Nope... there was more... chest to floor burpees! NOOOOOO! Wow these hurt and I had to do them for a minute. Iโve looked them up since and one name theyโre know as is โbastardoโ apparently... I know why now๐. Shoulder gators and Iโm done... water needed! Now gonna collapse in a heap on the couch for a bit ๐
W2D1 done... hope I have something left for day 2.
Annual weigh in too... Iโm always +/-4 of the top of healthy BMI... not this year, Iโm a whole stone up on this time last year... so now I have to burn that back off and tweak the nutrition... decided that I will fuel the exercise though.
I was looking at burpees the other day, I am a long way off looking anything like they do on the videos, but I guess we all have to start somewhere ๐.
Did well this week & exceeded my planned 180 mins of activity.
Monday did a run, some walking & s&f.
Wednesday went swimming & walking.
Thursday played badminton.
Saturday gardening.
Sunday a run, s&f, gardening & a walk.
Probably wonโt be able to keep this up though, wonโt be swimming in school hols as itโs mega busy & gardening depends on the weather, but will try to achieve 180 mins overall. ๐
That is a mega week well, done, they are hard to keep up with but I like having the thought I can pop them into my routine every now and then, for me it makes me feel powerful and strong to know I can do these sort weeks when I choose. ๐.
I wasn't sure where/how to start, and am a busy mum of 4 little boys, so I wanted to try to make my strength work fit in and amongst 'real life'. So last week I bought 2x500g wrist/ankle weights, thinking I could wear them on my arms when cooking/folding laundry/gardening, or on my ankles when walking slowly with my 4 year old.
Of course you can join in, Welcome. I donโt mean to be a party pooper but you are asking a lot by strapping them on you. That is a lot of weight without any regulation. My advice would be to put them on a worktop in the kitchen and throughout the day pick them up and do different exercises with them. Say bicep curls while the kettle boils, give me a little time today and I will come up with a collection of different ones for the kitchen for you if you would like ๐.
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