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A Running Guide for the Overweight Runner

There is a man that runs around my town all of the time carrying himself with no evidence of being tired. You may see him out at the park r...

3.20.2010

BMHW Challenge - D6 & Hectic-icity

I know that hecticicity is not a word, but I have lived by that made-up word today. Today has just come up busy for me. I typically work in the office on Saturday afternoon/evenings so that was normal but for some reason I ran out of time to do everything that I wanted to do today. To be honest - I don't feel that I even did much today but just know that it is 12:00am and I have yet to do my workout. I will not be getting cardio in tonight which will make the second time this month that I will go without cardio. I think I'm addicted to cardio work, but this home workout strength training and toning has been good for me.

I listened to the KU vs. UNI game and it was a great game. I, and this may upset some of my readers, was going for the underdogs. Here in Missouri, there are just not a lot of KU fans. In Kansas City there are quite a few (Kansas City is also a part of Kansas as well as Missouri) but other than that - not a whole lot... I don't think. I'm always game for a Huge Upset!

Here was Saturday's workout for the Blogger-Made Home Workout Challenge.

Saturday

Formula for max heart rate: (208 – (.7 * age))
Formula for target heart rate: 50% - 70% of Max heart rate (MHR *.5 or .7)

- Stretch -
30 Minutes Cardio: This can take place any time throughout the day and should consist of an intensity level that can promote and create weight loss. I do my cardio immediately before my workout – the workout becomes much harder for me. Do your best to complete the entire workout. If you have no trouble completing the workout, consider upping the level that you are working at.

Exercise 1 – Pike Shoulder Press (http://www.youtube.com/watch?v=UPU9rvvBfdw)
• Level 1 = 3 sets of 8 reps (1 rep equals one press)

• Level 2 = 3 sets of 10 reps (1 rep equals one press)
• Level 3 = 3 sets of 12 reps (1 rep equals one press)

Exercise 2 – Push Plank (http://www.youtube.com/watch?v=N82tfTrmo3g)
• Level 1 = 2 sets of 20 seconds (one set equals one 20 sec hold)
• Level 2 = 3 sets of 20 seconds (one set equals one 20 sec hold)
• Level 3 = 3 sets of 30 seconds (one set equals one 30 sec hold)

Exercise 3 – Side Lunge (http://www.youtube.com/watch?v=tH-GXaIB8qA)
• Level 1 = 3 sets of 8 lunges per leg (one rep equals 1 lunge)
• Level 2 = 3 sets of 12 lunges per leg (one rep equals 1 lunge)
• Level 3 = 3 sets of 15 lunges per leg (one rep equals 1 lunge)

Exercises 4 – Modified Situps (http://www.youtube.com/watch?v=_HPfXutjB1s)
• Level 1 = 2 sets of 8 reps. (1 rep equals one situp)
• Level 2 = 3 sets of 8 reps. (1 rep equals one situp)
• Level 3 = 3 sets of 12 reps. (1 rep equals one situp)

Exercise 5 –Pushups (http://www.youtube.com/watch?v=Km1v-jbeNsw)
• Level 1 = 2 sets of 10 (one rep equals 1 pushup)
• Level 2 = 3 sets of 8 (one rep equals 1 pushup)
• Level 3 = 3 sets of 10 (one rep equals 1 pushup)

Exercise 6 – Standing Lunges (http://www.youtube.com/watch?v=Xq2pr69H1sU)
• Level 1 = 3 sets of 5 per leg (one rep equals one lunge)
• Level 2 = 3 sets of 8 per leg (one rep equals one lunge)
• Level 3 = 3 sets of 10 per leg (one rep equals one lunge)

Exercise 7 – Wall Sits (http://www.youtube.com/watch?v=tDjKeOCgisw)
• Level 1 = hold sit for 20 seconds. 2 sets (one set equals 20 sec. hold)
• Level 2 = hold sit for 30 seconds. 3 sets (one set equals 30 sec. hold)
• Level 3 = hold sit for 40 seconds. 3 sets (one set equals 40 sec. hold)

- Stretch -


At what point did you realize that you wanted to change?

5 comments:

cmoursler said...

funny, I just did a whole blog about when I realized I wanted to change....
On wednesday I missed my workout.
I was driving to a cookie meeting when I saw a jogger up ahead of me...
I yelled out the window "I wish I was you right now".
lol.
he looked perplexed.
I love cardio too.

Andrew is getting fit said...

I think the answer to your question is worth a blogpost. But it was for a woman! Fortunately she married me so it was worth it.

therightfit said...

I realized that I needed to change long before I actually wanted to change! I was so fed up of being addicted to food that I knew I had to change.

Jeremy Logsdon said...

Definitely know what you mean about being addicted to cardio. :)

My change point was realizing that I was about to have to buy pants that were 52s. That just seemed SO much bigger than 50s, which seems ludicrous to even say now.

Sean (Learn Fitness) said...

For me it was when I realized I was achieving my professional goals but was physically unhappy with my life and was still alone and single. I knew that I owed myself a better body and if I were to meet someone I owed them a healthier me as well. At that point I started to reeducate myself on health & fitness which has taken quite some time.