Conveniently I had that Beatles song stuck in my head, and it worked for a blog post title!
This morning at the gym I completed Week 3, Day 2 of the Couch to 5K running program. Week 3 consists of a five minute warm-up walk, 90 seconds running, 90 seconds walking, 3 minutes running, 3 minutes walking (two cycles of all of that), then a five minute cool-down walk. On Wednesday when I did Day 1 of this routine, I thought for sure I was going to die on the last running segment. Okay, maybe not quite that severe, but it was tough and I was really panting. My heart rate got above 170 which hadn't happened I don't think since Week 1. I don't like it getting that high because it crosses over my anaerobic threshold, which means my body is burning sugar instead of fat. Not cool. I was kind of nervous about today's running segments in case the same thing would happen. But it was actually pretty easy!! When I was on the last three minute running segment, I didn't even realize it was a three minute one, nor did I realize it was the last running segment. I thought that was pretty awesome! I'm going to do Day 3 on Sunday with Jen. She hurt her knee running her half marathon last weekend, so she figures taking it easy and doing a combo of running and walking will be good for her. I haven't looked ahead yet to see what Week 4 consists of, but as it's a nine week program, I have to assume the walking portions are going to be getting shorter and fewer and far between. That's fine, though. I'm finding it pretty easy to adjust, and I'm so glad I've stuck with it!
Friday, January 21, 2011
Exercising while sick
I never know if it's a good idea to work out when I'm not feeling 100%. Is it best for my body to keep going? Is it better to rest up and recover? Someone on a parenting message board I belong to posted a link to an article that answers just that. I figured I'd share it here for others and as an easy place to store it since I'm sure I will at some point forget what it said.
http://shine.yahoo.com/channel/health/cold-or-flu-how-to-know-if-you-re-too-sick-to-work-out-2439448/
Article text:
Are you sniffling, sneezing, and coughing? If you’re like most people, you probably don’t relish the thought of lacing up your sneakers and hitting the road (or the gym) when you have a cold or flu. But those who persevere when they're sick and don’t break their exercise routine may be on to something. Some experts argue that moderate exercise can actually have a beneficial effect on cold symptoms, according to the American College of Sports Medicine.
Exercisers in general tend to catch fewer colds than their sedentary counterparts, research suggests. If done regularly, moderate exercise can halve the number of days you spend with cold symptoms, according to a series of studies conducted in the 1990s. While working out may help fend off viruses, even the most dedicated gymgoer will come down with a cold at some point.
Not everyone who feels under the weather should exercise, however.
What’s the neck rule?
Experts like to cite a rule of thumb known as the “neck rule.” If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache), you almost certainly have a head cold and can hit the road or treadmill safely. If, on the other hand, you have a fever, congestion in your chest and lungs, or feel achy, it is probably a sign of flu, bronchitis, or another more serious ailment, and you should rest up. (Exercising with a fever will make you more vulnerable to dehydration, among other ill effects.)
But the neck rule isn’t foolproof, and a little common sense is always a good idea. “The above-the-neck rule is a good one, but I’d say severe above-the-neck symptoms warrant cessation from regular exercise until the symptoms abate,” says Jeffrey Woods, PhD, professor of kinesiology at the University of Illinois at Urbana-Champaign. “ Even Olympic athletes need a day or two off every once in a while.”
Even if you pass the neck test and are determined to get a workout in, you should take it easy at first. “To be prudent, I’d recommend cutting exercise duration and intensity when symptoms are present,” says Woods.
Daryl Rosenbaum, MD, director of the Sports Medicine Fellowship at the Wake Forest University School of Medicine, recommends that people with colds begin working out at 50% intensity. If symptoms improve after the first 5 to 10 minutes (as they often do), you can gradually increase the length and effort of your workout up to about 80% to 90% of your usual routine.
“Moderation is the key,” says Dr. Rosenbaum. “Studies have shown that people suffering from the common cold who get up and get moving actually feel better. If you go too far, however—either with extreme short-term activity or long-term overtraining—the immune system weakens. A viral cold that is allowed to linger for longer than normal could create sinus conditions that are ripe for a bacterial sinusitis to take over.”
There are some other precautions to keep in mind. Staying hydrated during exercise is always important; it is especially so if you’re planning to exercise with a cold. The nasal drainage associated with colds can hasten dehydration, and some over-the-counter cold remedies containing antihistamines (many cough syrups, for instance) can dry you out further, Dr. Rosenbaum points out.
Don’t spread—or catch—more germs at the gym
If you work out in a public gym, be extra vigilant when exercising with a cold. Germs can be transmitted through the air and through any person-to-person contact, so if you use a treadmill, gym mat, or barbells, be sure to be extra careful when it comes to wiping down the equipment. And avoid touching your face after handling equipment; you can pick up germs that will be more likely to infiltrate your body that way.
Your vulnerability to upper respiratory tract infections spikes for several hours starting just after a strenuous workout, studies suggest. So if you’ve just stepped off the treadmill after a 10-mile run, give that sweating, coughing, and sniffling stranger in the locker room a wide berth.
“Regardless of whether you’re exercising moderately or intensely, you want to take precautions against infection,” says Woods. “Clean your exercise equipment before and after, use a clean cup to get water from the fountain, and try to pick a machine away from other people.”
Another thing I like to keep in mind is, "If someone else was this sick, would I want them out in public?" That's usually my deciding factor for anything, whether it be going somewhere for me or sending my kids.
http://shine.yahoo.com/channel/health/cold-or-flu-how-to-know-if-you-re-too-sick-to-work-out-2439448/
Article text:
Are you sniffling, sneezing, and coughing? If you’re like most people, you probably don’t relish the thought of lacing up your sneakers and hitting the road (or the gym) when you have a cold or flu. But those who persevere when they're sick and don’t break their exercise routine may be on to something. Some experts argue that moderate exercise can actually have a beneficial effect on cold symptoms, according to the American College of Sports Medicine.
Exercisers in general tend to catch fewer colds than their sedentary counterparts, research suggests. If done regularly, moderate exercise can halve the number of days you spend with cold symptoms, according to a series of studies conducted in the 1990s. While working out may help fend off viruses, even the most dedicated gymgoer will come down with a cold at some point.
Not everyone who feels under the weather should exercise, however.
What’s the neck rule?
Experts like to cite a rule of thumb known as the “neck rule.” If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache), you almost certainly have a head cold and can hit the road or treadmill safely. If, on the other hand, you have a fever, congestion in your chest and lungs, or feel achy, it is probably a sign of flu, bronchitis, or another more serious ailment, and you should rest up. (Exercising with a fever will make you more vulnerable to dehydration, among other ill effects.)
But the neck rule isn’t foolproof, and a little common sense is always a good idea. “The above-the-neck rule is a good one, but I’d say severe above-the-neck symptoms warrant cessation from regular exercise until the symptoms abate,” says Jeffrey Woods, PhD, professor of kinesiology at the University of Illinois at Urbana-Champaign. “ Even Olympic athletes need a day or two off every once in a while.”
Even if you pass the neck test and are determined to get a workout in, you should take it easy at first. “To be prudent, I’d recommend cutting exercise duration and intensity when symptoms are present,” says Woods.
Daryl Rosenbaum, MD, director of the Sports Medicine Fellowship at the Wake Forest University School of Medicine, recommends that people with colds begin working out at 50% intensity. If symptoms improve after the first 5 to 10 minutes (as they often do), you can gradually increase the length and effort of your workout up to about 80% to 90% of your usual routine.
“Moderation is the key,” says Dr. Rosenbaum. “Studies have shown that people suffering from the common cold who get up and get moving actually feel better. If you go too far, however—either with extreme short-term activity or long-term overtraining—the immune system weakens. A viral cold that is allowed to linger for longer than normal could create sinus conditions that are ripe for a bacterial sinusitis to take over.”
There are some other precautions to keep in mind. Staying hydrated during exercise is always important; it is especially so if you’re planning to exercise with a cold. The nasal drainage associated with colds can hasten dehydration, and some over-the-counter cold remedies containing antihistamines (many cough syrups, for instance) can dry you out further, Dr. Rosenbaum points out.
Don’t spread—or catch—more germs at the gym
If you work out in a public gym, be extra vigilant when exercising with a cold. Germs can be transmitted through the air and through any person-to-person contact, so if you use a treadmill, gym mat, or barbells, be sure to be extra careful when it comes to wiping down the equipment. And avoid touching your face after handling equipment; you can pick up germs that will be more likely to infiltrate your body that way.
Your vulnerability to upper respiratory tract infections spikes for several hours starting just after a strenuous workout, studies suggest. So if you’ve just stepped off the treadmill after a 10-mile run, give that sweating, coughing, and sniffling stranger in the locker room a wide berth.
“Regardless of whether you’re exercising moderately or intensely, you want to take precautions against infection,” says Woods. “Clean your exercise equipment before and after, use a clean cup to get water from the fountain, and try to pick a machine away from other people.”
Another thing I like to keep in mind is, "If someone else was this sick, would I want them out in public?" That's usually my deciding factor for anything, whether it be going somewhere for me or sending my kids.
Monday, January 17, 2011
Hello, wagon, I need to hop back on
Oh man...what a few days of food I've had. It all started Thursday morning. We had a birthday breakfast party for January birthdays in my MOMS Club group, and I swear it was a total carb fest. The only non-carb was lil' smokies and even though those aren't a really healthy source of protein, and they were wrapped in crescent rolls. Note to self: going forward take an egg and meat dish. I don't even remember what all I ate, but it was all carbs. And not good carbs either...starchy, white bread and potato type carbs. So then of course all I wanted the rest of the day was carbs. I caved some since I figured I'd already blown it, but in hindsight I should have had more willpower...recognized I had too many and stopped there instead of continuing to indulge. Saturday I went to my friend Gina's baby shower, and although I didn't eat a whole lot, I did have a mimosa and a few glasses of wine. At least it was red wine, which has fewer carbs than white. Saturday night was our Thanksgiving 2.2 feast at my house. You can't have a Thanksgiving dinner without carbs (and wine). I already knew Saturday was a lost cause. I did okay yesterday aside from having the leftover stuffing for lunch. Then today I was (easily) talked into going for burritos for lunch at a local Mexican restaurant. Sigh. I did only eat half my burrito at least.
My goal for the rest of the week is healthy carbs and lean proteins. I took the time this morning to cook myself some eggs before going to the gym, so two scrambled eggs and some Greek yogurt with just a hint of fruit in it were a great protein rich breakfast. I need to see what vegetables we have on hand to go with dinner tonight so I can load up on veggies along with the chicken I'm planning on making.
Stupid processed, bad carbs.
My goal for the rest of the week is healthy carbs and lean proteins. I took the time this morning to cook myself some eggs before going to the gym, so two scrambled eggs and some Greek yogurt with just a hint of fruit in it were a great protein rich breakfast. I need to see what vegetables we have on hand to go with dinner tonight so I can load up on veggies along with the chicken I'm planning on making.
Stupid processed, bad carbs.
Disneyland, here I come!
I've decided to run a half marathon with my BFF Jen and our friend Michelle. And maybe some other friends as well, but so far it's the three of us talking about it. Jen had mentioned the Disneyland half marathon this coming September. I've decided to set it as a goal for myself.
I'm loving the Couch to 5K program and find that running each day is easier than the day before. I don't know why I didn't just stick with this program last year when I wanted to start running. I'm not signing up for the race yet, I want to make sure I can do a 5K or comparable without dying first. We've found a race in April that we're probably going to sign up for, Pat's Run that benefits the Pat Tillman Foundation. It's actually a 4.2 mile run, not a 5K, but if I can run a 5K I should be able to run another mile, right? Let's hope so. So if that goes well, I think I'll sign up for the Disneyland one. How cool will it be to run through Disneyland?! I'll just have to fight the urge to get on any rides.
I wonder if I should invest in something like this for the race:
I'm loving the Couch to 5K program and find that running each day is easier than the day before. I don't know why I didn't just stick with this program last year when I wanted to start running. I'm not signing up for the race yet, I want to make sure I can do a 5K or comparable without dying first. We've found a race in April that we're probably going to sign up for, Pat's Run that benefits the Pat Tillman Foundation. It's actually a 4.2 mile run, not a 5K, but if I can run a 5K I should be able to run another mile, right? Let's hope so. So if that goes well, I think I'll sign up for the Disneyland one. How cool will it be to run through Disneyland?! I'll just have to fight the urge to get on any rides.
I wonder if I should invest in something like this for the race:
Wednesday, January 12, 2011
Back in action
My friend Michelle recently started a fitness blog. I told her I had this one but didn't update it, and she told me I should. So I am. I cave easily to peer pressure, what can I say. Let's not talk about how that affected me during college. Ahem. Anyway...
I think the last time I was really posting was when I did the South Beach Diet. I loved it! I ended up losing 20 pounds which is pretty freakin' awesome. Ideally I'd like to lose about seven more to get me down around 160, but I'm pretty content where I am. I'm hoping that by sticking with the South Beach way of eating (lean proteins, good carbs, minimal alcohol and junk) and working out that I can get there.
The downside of dropping 20 pounds? None of my clothes fit me. :| Even that isn't really a downside...just means I need to go shopping. At one point I had no pairs of pants that fit me. They were comically large. Now I have one nice pair of jeans and a couple pairs of "these will do for now" jeans. I hadn't cleaned out my closet in years and have been holding on to a lot of shirts for "when I was skinny again" but now that they fit, I don't like them or they look funny. I guess that's what happens when things have sat in your closet for 5+ years...
I've decided that 2011 is the year I become a runner. I tried to start running last year, and I hated it. I started out doing the Couch to 5K program but decided I could just run instead of working up to it. Didn't work out so well for me. So this year I've started the program again. There's even an app for it that I downloaded to my phone. It chimes when it's time to switch from walking to running, and it imported my music that's already on my phone. Sweet! I'm on Week 2 of it, and so far I'm really enjoying it. I struggled some last week--90 seconds of walking then 60 seconds of running--with my heart rate getting up to high, hitting the anaerobic threshold. I had to pause a couple times and walk to get my heart rate down before I could keep running. Today was my first day of Week 2--two minutes walking then 90 seconds running--and I didn't have to stop at all. My heart rate (according to the treadmill...must invest in my own heart rate monitor!) would get up near 170 (my anaerobic threshold) when I was done with the running segments, but it would be low again when I was done with the walking portions. And the running was much easier today! My BFF Jen and I are looking for a 5K race we can do together in March or April. The Couch to 5K program is nine weeks long, so I figured that timeframe would be good. I'm excited to be able to call myself a runner! And be able to run without wanting to die!
So far this year I've been going to the gym at least three days a week. It works out great...I drop my oldest off at preschool at 8:15, then the younger boy and I head to the gym. Several of our friends are there at the same time which makes it easy, and honestly that motivates me to go the other two days because my oldest has friends there that want to see him and he wants to see them. My kids get to play with their friends while I get fit--perfect!
At the recommendation of my friend Danielle I downloaded a fitness app on my phone that has weight routines in it. I haven't used it yet, but I'm anxious to play around with it and work on increasing my strength and muscle tone. She created an awesome plyometrics workout for us and our friends at the gym yesterday. I'm lucky to have so many fitness minded friends to 1) share their knowledge with me, and 2) encourage me to stick with the gym and exercising!
So, on my quest to become a runner and be more fit, I think I'll take Michelle's advice and dust off this ol' blog and start using it. I figure I'll kind of use it as a fitness journal to monitor what I'm eating, how running is going, etc.
I think the last time I was really posting was when I did the South Beach Diet. I loved it! I ended up losing 20 pounds which is pretty freakin' awesome. Ideally I'd like to lose about seven more to get me down around 160, but I'm pretty content where I am. I'm hoping that by sticking with the South Beach way of eating (lean proteins, good carbs, minimal alcohol and junk) and working out that I can get there.
The downside of dropping 20 pounds? None of my clothes fit me. :| Even that isn't really a downside...just means I need to go shopping. At one point I had no pairs of pants that fit me. They were comically large. Now I have one nice pair of jeans and a couple pairs of "these will do for now" jeans. I hadn't cleaned out my closet in years and have been holding on to a lot of shirts for "when I was skinny again" but now that they fit, I don't like them or they look funny. I guess that's what happens when things have sat in your closet for 5+ years...
I've decided that 2011 is the year I become a runner. I tried to start running last year, and I hated it. I started out doing the Couch to 5K program but decided I could just run instead of working up to it. Didn't work out so well for me. So this year I've started the program again. There's even an app for it that I downloaded to my phone. It chimes when it's time to switch from walking to running, and it imported my music that's already on my phone. Sweet! I'm on Week 2 of it, and so far I'm really enjoying it. I struggled some last week--90 seconds of walking then 60 seconds of running--with my heart rate getting up to high, hitting the anaerobic threshold. I had to pause a couple times and walk to get my heart rate down before I could keep running. Today was my first day of Week 2--two minutes walking then 90 seconds running--and I didn't have to stop at all. My heart rate (according to the treadmill...must invest in my own heart rate monitor!) would get up near 170 (my anaerobic threshold) when I was done with the running segments, but it would be low again when I was done with the walking portions. And the running was much easier today! My BFF Jen and I are looking for a 5K race we can do together in March or April. The Couch to 5K program is nine weeks long, so I figured that timeframe would be good. I'm excited to be able to call myself a runner! And be able to run without wanting to die!
So far this year I've been going to the gym at least three days a week. It works out great...I drop my oldest off at preschool at 8:15, then the younger boy and I head to the gym. Several of our friends are there at the same time which makes it easy, and honestly that motivates me to go the other two days because my oldest has friends there that want to see him and he wants to see them. My kids get to play with their friends while I get fit--perfect!
At the recommendation of my friend Danielle I downloaded a fitness app on my phone that has weight routines in it. I haven't used it yet, but I'm anxious to play around with it and work on increasing my strength and muscle tone. She created an awesome plyometrics workout for us and our friends at the gym yesterday. I'm lucky to have so many fitness minded friends to 1) share their knowledge with me, and 2) encourage me to stick with the gym and exercising!
So, on my quest to become a runner and be more fit, I think I'll take Michelle's advice and dust off this ol' blog and start using it. I figure I'll kind of use it as a fitness journal to monitor what I'm eating, how running is going, etc.
Subscribe to:
Posts (Atom)