Later On

A blog written for those whose interests more or less match mine.

Exercise, etc.

with 7 comments

15 minutes non-stop on Nordic. Same for tomorrow, and then on Thursday I substitute a stress EKG (fasting).

I don’t seem very blog-prone right now. The slow-up will end soon. I’m doing a lot of last-minute work on a book.

Written by LeisureGuy

31 August 2010 at 12:52 pm

Posted in Daily life

7 Responses

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  1. What is the best method of getting motivated to actually turn the switch and get on a the conveyor belt of a “Dunlop Sport”

    It’s all digital and even has sensors to check pulse and all that. It’s oiled and ready to go i am just having trouble turning the switch and getting on…any advice would be welcome


    31 August 2010 at 1:36 pm

  2. Well, my impulse stemmed from a strong desire to lose weight and get fit. I started with lots of enthusiasm last December, then ran totally out of steam and drifted for three or four months. Then we had the “crutch” exchange, when I suddenly realized that crutches were fine and went and hired someone to direct my training and someone to monitor my diet. The training sort of died out due to a shoulder problem, then a knee problem, but the diet work continued fine: continual losing, and when I got stuck, I just trimmed back a little. (I keep a food log as part of the program, so it’s easy to make adjustments—for example, 3 starch servings a day instead of 4; 1 snack a day instead of 2; and so on. An important point: I would long since have abandoned the food log (which is now 3 months along) if I were not seeing the diet counselor and thus have to keep it up to date for her. So that is part of what I get for my money: consistency because of the monitoring.)

    After trimming this and that, my weight loss slowed and seemed to stall for a couple of weeks. My counselor said that there was no choice at all: if I wanted to lose more weight I would HAVE to exercise.

    Okay, if I have to, I have to. Again, it helps to have someone looking over my shoulder. Three days a week, MWF, I check in with the counselor, who looks over my food and exercise log, weighs me, and we figure out what’s going on if my weight is not moving the right direction. So I can’t quit.

    My immediate goal was to get to 12 min/day, at which point Ken Cooper (the aerobics guy) says that the training effect starts to occur.

    I have no idea what shape you’re in, but go for 3 min/day to start. I think you can do that, and after a few days, you’ll probably go to 4 or 5 min on your own. The idea is this:

    1. get on the treadmill every day without fail
    2. start at 3 minutes and increase duration gradually, aiming to get to 12 minutes.
    3. never ever do less than 12 minutes, and try to add 30 seconds a day
    4. once you’re at 15 minutes, try the TYD method:

    a. continue at that duration for 7 days
    b. add 30 seconds to the duration every day for 10 days
    c. go to a.

    I think 30 min/day is a reasonable ultimate goal. And you do that from now on, as well as keeping your food portions moderate and balanced.

    If you can find someone to monitor you—even just going over your food and exercise log and your weight record—that will help. Knowing that someone else will see the record seems to motivate one.

    Hope this helps.


    31 August 2010 at 2:59 pm

  3. Are you still exercising with kettlebells?


    31 August 2010 at 6:14 pm

  4. I stopped because I got a torn rotator cuff because I wasn’t doing the press properly. I came to the conclusion that I currently am too inflexible to use them effectively, though I may go back to swings and deadlifts. Before I do more, I need to work on my flexibility, which I’m not doing currently, focusing (probably too much) on the Nordic Track and losing weight (i.e., food).


    31 August 2010 at 6:57 pm

  5. I am sorry to hear of the injury. Best of luck with losing weight 🙂


    31 August 2010 at 6:59 pm

  6. 25 lbs down, 50 to go.


    31 August 2010 at 7:53 pm

  7. Congratulations! A 25 lb loss is quite an accomplishment.


    31 August 2010 at 8:02 pm

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