Got Outdoors This Morning!
This is a recent first. I hadn't been outdoors in a while. Meaning I haven't been off man-made surfaces, or in a non-commercial location in a few years. That's pretty bad, isn't it? Well, that's the sedentary life in Southern California. Anyway, I made the Outdoor Fitness Camp workout this morning at 9am. Which meant I woke up a 6 am, weighed myself, and immediately started hydrating on 700ml of Coke Zero. I got to the gym by 7am, and I was the 3rd person registered for the 7:15am spinning class. New class, new instructor. This girl is nice, and talks to everyone on a first name basis. The early bird crowd is much more friendly than other classes. I powered out a pretty good workout, and drank an additional 1.5 litres of water on the bike.
I got a sandwich at Starbucks, which had some labelling saying it was 209g and 360 calories. Not likely. If it weighed 209g, it was more likely to be 400 calories. The roll is about 100g, and the chicken salad is the other 200g. Bread is about 2.75 cal/g, and chicken salad is probably 1.5 cal/g. That totals up to more than 400 calories. Compare that to my lunch today of 200g grapes + 195g chicken breast + 18g corn tortilla + 8g cracker = 440 calories.
Anyway, I got to the OFC quite late, because I had trouble finding it. I printed out the directions, and they're sitting here right in the printer tray. I had to call a friend to give me directions, which helped, but it was a little difficult finding the last 200m (I got lost).
The workout was fantastic. The group has the football field to themselves. There's also a pretty good composite track. We did things like throwing 5kg medicine balls over the goal posts, running football-like drills, and did some fun group exercises (called an indian run). I highly recommend it. It costs like $15 USD per session, which is a great bargin for this kind of training. It looks like the session ran much longer than an hour (or they started late). The instructors are very fun. Much better than Celeb Fit Club 2.
posted by stephenhow @ 12:01 PM
1 Comments:
I'm glad you enjoyed the Outdoor Fitness Camp today Steve! You did absolutely AWESOME, particularly for your first time (and I don't say this merely to blow smoke up your "glutes"). The first time is almost always the toughest, both for people who have never participated in this type of workout and those who take a long "hiatus". Expect a bit of soreness where you never knew you had muscles, but it should feel good!
I would like to contribute regular exercise and nutrition suggestions and provide workouts periodically for you and visitors to your blog to try out, if that's alright. This way everyone can learn a little and possibly apply some of the various strategies to keep variety in their workouts to keep progressing.
Here's a little 4-week cardio outline with progressing intensity to burn off some body fat while keeping all that hard earned muscle. Let me know if you have any questions. Happy health and workouts!
"4-week cardio crash course to boost your intensity"
Intensity refers to your target heart rate, which is a percentage range of your maximum heart rate (MHR=220 - your age, x % = intensity level).
Duration for interval purposes, is indicated by notations such as 5 x 2, which means you should exercise for 2 minutes, rest half that time, then repeat for 5 sets. This is a little tricky because “exercise” is done at 90% intensity and “resting” means you’re still exercising, but at 70% intensity (indicated as 90%, 70%).
Day Activity Duration Intensity
(Minutes) (% TMHR)
1 Swim 20 70%
2 Jog 5 x 2 90%, 70%
3 Bike 30 70%
4 Off Off Off
5 Swim 5 x 2 90%, 70%
6 Jog 20 70%
7 Jump Rope 10 x 3 n/a
8 Bike 25 70%
9 Swim 25 70%
10 Jog 15 80%
11 Bike 35 70%
12 Off Off Off
13 Swim 5 x 3 90%, 70%
14 Jog 35 60%
15 Kayaking 60 n/a
16 Bike 25 70%
17 Swim 25 70%
18 Jog 5 x 3 90%, 70%
19 Bike 25 70%
20 Off Off Off
21 Swim 15 80%
22 Jog 10 x 2 90%, 70%
23 Bike 30 70%
24 Off Off Off
25 Swim 20 80%
26 Jog 30 70%
27 Kayaking 60 n/a
28 Bike 30 70%
*You can substitute any form of aerobic activity such as rowing or stair stepping - even an Athletic Training class, FitCamp or Step- for any activity on the chart (as long as your heart rate is kept elevated for the indicated duration.)
This program is designed to gradually increase intensity to burn 5-10 lbs. or so of Body Fat while allowing you to spare, or even increase lean mass instead of losing it and sacrificing functional muscle and lowering your metabolism. What this means is that you’ll keep the weight off and put your body in the correct metabolic state to burn more calories even at rest!
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