Pounds and Inches: It's the small successes in life...

Pounds and Inches

8.1.10

It's the small successes in life...

I woke up this morning and I was very amp'd to workout, Sat and Sun are my days off from the gym... kinda looking forward to that! Stacy asked me today if I was sore, and I responded hesitantly... I'm sore from working out but I don't feel it all of the time... it creeps up on me, like when I get in and out of my car or light my cigarette..that really was a challenge, I've been doing lots of arm workouts. That leads me to the topic of today's post: Exercise Routine.

I think it is fanfreakintastic that I have begun working out. Really, it is. The last time I worked out consistently was in high school… almost 10 years ago. I don’t want do this all willy-nilly, it’s hard enough to wake up early in the morning, then I get to the gym and don’t know what the hell to do with the machines. I can’t afford a trainer and I don’t like being told what to do… consequently, I end up just using the treadmill, who can’t fake being an expert at ambulating?

My solution: I am going to build a routine myself. My areas of focus: Arms, inner thighs and tummy.

I am knee deep in printed pages and workout videos online. I love Google, what was life like before it? I sure can’t remember, I consider myself smarter and much informed because of Google. I get side tracked... thanks to Googles bounty of information I found, here is the routine I am going to try out for a couple of weeks, I did this in my workout this morning. I apologize if I don’t use the correct names for the machines! I put the explanation of each workout below:

Streeeetch!!!
Treadmill (Cardio Program) – 15 Mins
The Chair Dip – 2 sets of 5
Floor Leg Lift – 2 sets of 2
Over your head weight pull-down machine – 3 sets of 5 at 50 lbs
Stair stepper/elliptical machine – 5 Mins (add 1 min each day)
Inner thigh firmer – 2 set of 10 on each leg
Chair Leg Lifts (Lower Tummy) – 2 sets of 5
Streeeeeetch!!!

Lastly, I would like to address the topic of how to know when you are doing an exercise the right amount. I don’t want to do all of this work and not see results!! The number guide below helped me and will hopefully help you determine what intensity is right...In order to see results, you need to push to an intensity that falls between 3 and 4!

Level 1 - Light exercise, can barely feel the muscle... this is in the first 1-3 reps.

Level 2 - You can feel the muscles working and you become more aware of the tension in the muscles.

Level 3 - Moderate intensity, where you begin to feel a 'burn' or 'strain' in the muscle. You have to exert a little to maintain the exercise.

Level 4 - Moderate to high intensity, where your muscles starts to hurt, and you feel like stopping.

Level 5 - High intensity, where you just can't continue. You need to stop and take a break.

I hope everyone has a swell weekend, I will be stuck at work. Yippee.

Heather

The Chair Dip
Sit with the heels of your hands on the edge of a sturdy chair seat. Slide your butt off the seat, and support your weight with your hands. Straighten your right leg; bend your left leg at about a 90-degree angle.
Bend your elbows back, and slowly lower your butt toward the floor. Keep your elbows tucked in. Your body should just clear the seat. Push back up until your arms are straight; don't use your feet for help.
Repeat with your left leg extended.

The Floor Leg Lift
Lie on your back with your legs straight.
Slowly raise your head and neck off the mat as if you’re starting a basic crunch.
Place your hands behind your head.
Bend legs in and raise them off the floor then straighten and point them in the air at the 11 o’clock position keeping your head and neck off of the floor.
Slowly move both legs down (keeping them together and as straight as you can until they are about a foot from the floor).

Inner Thigh Firmer
Lie on your left side with your head resting on a rolled-up towel to maintain proper alignment of your head, shoulders, and hips. Bend your right leg and rest it on the floor in front of you while extending your left leg straight with the foot. Slowly lift your left leg about six inches. Hold for a moment and then gradually lower the leg, beginning the next lift before your foot touches back down on the floor. After ten lifts, roll onto your right side and repeat. Complete 2 sets of 10 lifts with each leg. 2 sets of 10 repetitions each is a good starting point.

Chair Leg Lifts
Sit upright with your back straight on a flat surface (chair, workout bench).
Place your hands on the surface you are sitting on by your legs.
Slowly lift your knees up toward your chest and hold for 5 seconds.
Then slowly lower them back down, resting your feet on the floor.
Breathe out when you lift your legs up and inhale when you lower them to the floor.

Labels: exercise, results, working out