I decided that I’m tired of being tired (and plump), and sick of being sick (and plump). Therefore, I have started adding exercise to my daily routine. My schedule every day includes a rebounder for 10 minutes, walking treadmill for 20 minutes, weights for different body sections for 8 minutes, and an additional exercise. I’m trying to vary the additional exercise, with the weight training six days a week. The weights I’m using are similar to these Tone weights on amazon.com, but I don’t have a stand. I store mine under the edge of the rebounder.
On Mondays and Thursdays, I added 10 minutes of High Intensity Integral Training (HIIT), or in my case, jog a little, walk a little more, rinse, repeat. I’m doing it on the treadmill. This being my first week, I’m doing 5 intervals. I walk for three minutes to warm up, jog at 4-4.5 mph for 30 seconds, then walk at 3 mph for 1.5 minutes. I’m out of shape enough that I end up with some sweat. Because I also have asthma and am trying to do Buteyko (separate post on that soon!), I can only go as fast as nasal breathing will allow. I’m not yet fit enough to allow for mouth breathing. I did both Monday and Thursday this week. I’ll update every week to have some accountability. Also, as I get better and can do more reps, the daily walking treadmill time will be reduced on these days since more time will be spent on HIIT.
Tuesday’s extra exercise is 10 minutes of meditation. I’m hoping to add this to more days as I get better at having a routine.
Wednesday’s and Friday’s extra exercise is 4 minutes of squats, 4 minutes upper body weights, and 2 minutes of core exercises. These exercises will be attempting to gain strength, since I have to be able to move 50 lb feed bags by myself.
Saturday only has 10 minutes rebounder, 8 minutes weights, and a reduced walking treadmill time due to our other obligations on that day.
The daily weight exercises are for weight loss and not necessarily for strength training. Weight exercises on Monday are for chest and back: dumbbell press and dumbbell row. Tuesdays are for shoulders and abs: dumbbell lateral shoulder raises and crunches. Wednesdays are for triceps and biceps: where you lay down and raise and lower the dumbbells over and behind your head, working your triceps (I don’t know what this is called), and curls. Thursdays are for hamstrings and quads: leg lifts (lie on the floor with your feet on a chair, use your glutes and hamstrings to raise your backside off the floor) and squats. Fridays are for calves and butt: calf raises and kickbacks. Saturdays are for the inner and outer thigh: inner thigh leg raise and peeing dog lift. Sundays are off.
I got the idea for the daily weight lifting from Joanna Soh on youtube. She has a lot of videos; these were from her video entitled “8 minutes morning workout – lose 2 lbs per week.” I don’t know if it will be 2 lbs, but it should be better than nothing! (Please, let it be better than nothing!)
Post Footer automatically generated by Add Post Footer Plugin for wordpress.