Tuesday

Tuesday Truth~No Excuses Exercise

I am now into week two of my quest to get healthy. To see my plan and goals, read this post.

How did my first week go, you ask? Not too bad. I actually kept up with logging my calories and exercise on My Fitness Pal (username Glowmom5 if you want to friend me). Even though I think logging every little thing I eat is a pain in my fat ass, I did it; and was therefore more conscious of what I was putting into my mouth. I didn't realize how many times a day I just grab this or that and shove it in. I made a better effort to plan and eat balanced meals.

I'm still probably eating a little too much sugar, but I did notice a huge change right away in how I felt. No more mood swings or sugar crashes - even Hubby noticed. I did great the first three days. Then day four and my period came, and I lost it a little bit. This week I am going to continue to work on making better food choices and keep logging every bite.



One huge improvement for me was getting back on the exercise bandwagon. I didn't kill 500 calories a pop or anything, but I did do something every day. My toddler had a green, snotty nose all last week, so the gym was out. But, he's getting very good at playing in the basement and staying away from the treadmill while I am on it. So, that takes away one excuse.

I still only managed to fit in between 20 and 40 minutes of exercise on any given day, burning only about 250 calories max. But at least that is something, something toward helping me feel better about myself.

With the weather turning nicer, none of us has any more excuses for not exercising. Sometimes it's as easy as taking a walk or bike ride with the kids or kicking a ball around the park or yard. Parking farther away is doable now that it's not so bitter cold anymore, as is walking any place on an errand that is close by.

Saturday, I helped Knox with a Cub Scout project that involved walking a neighborhood. It happened to be very hilly with a lot of stairs and took us an hour. You better believe I counted that as my exercise for that day! I plan to walk Lil' C to preschool more often. It is about a half hour walk there and back, uphill one way. Not a bad little jaunt.

I like the treadmill because I can see exactly how far I've gone and how many calories I have burned, and it's in my own home. Some people get bored easily, though, so here are a few treadmill routines I like to use just to mix things up a bit:

30 Minute Treadmill Interval Routine
(source unknown)
 
Minutes                                                              Incline                                                 Speed       
    4                                                                          1                                                    3.0 - 3.5
    5                                                                          2                                                    3.5 - 4.2
    3                                                                          4                                                    4.5 - 5.0
    1                                                                          0                                                    3.5 - 4.0
    3                                                                          2                                                    4.8 - 5.2
    1                                                                          0                                                    3.5 - 4.0
    4                                                                         10                                                   4.0 - 4.5
    1                                                                          0                                                    3.5 - 4.0
    3                                                                          5                                                    4.0 - 4.5
    2                                                                          1                                                    3.5 - 4.0
    3                                                                          0                                                    3.0 - 3.5
 
Depending on your speed and incline (I haven't reached the 10 yet - my short little legs just can't keep up!), you can burn about 225 calories or more. And as this gets easier, you can play with inclines and speeds.
 
If you don't have a full 30 minutes, you can do this abbreviated version from Real Simple, September 2010:
 
15-Minute Interval Training
Minutes                                                             Incline                                                    Speed         
    3                                                                         0                                                           3.5
    2                                                                         0                                                           4.0
    3                                                                         4                                                           3.5
    3                                                                         6                                                           3.5
    2                                                                         4                                                           4.5
    2                                                                         0                                                           3.5
 
You can burn about 125 calories here. Not bad for a quick 15 minutes.
 
Lastly, as a former soccer player, I love running with short bursts of speed, followed by a short recovery period. Enter HIIT training. HIIT stands for High Intensity Interval Training, and it's known for increasing your endurance and amping up your calorie burning.
 
It goes something like this: anywhere from 20 seconds to one minute of high intensity, followed by 1 to 2 minutes of low intensity. Repeat 6 to 10 times.
 
You can do these all-out bursts of speed in any form of cardio, including walking, running, biking, swimming, and cross-country skiing. Experts recommend no more than two HIIT workouts per week. I like to do these when I'm pressed for time. I really feel like I accomplished something.
 
So, for next week, I am going to work on decreasing my sugar intake even more and upping my workouts, perhaps adding in more toning.
 
Oh, and my weight? It stayed the same. Wha, waaa. Oh well. There's always next week.
 
Be sure to follow my Tuesday Truth Series~Fitness and Health board on Pinterest.
 
How did you do this week? Do you have any suggestions or tips to share?



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