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I have to state, rotating resistance on the recumbent bike is probably one of the best exercise suggestions I've read yet. It made a HUGE difference after going down to level 15 on Sunday and then bringing the resistance back up to level 19 yesterday. I was even able to increase to a 301 calorie burn, which didn't happen the last time I was at level 19.
Tonight, I'll be knocking the resistance down to level 17 and then bring it back up to 19 again on Friday.
I will be elevating to 5 minutes in level 20, but not until next Tuesday. At this point, I need to play things mindfully and smart, because these levels of resistance are heavy.
I was also able to get in 30 crunches instead of the 15 originally planned yesterday. Adding the crunches in addition to the sit ups was a lot less challenging then I thought. Part of my premise with starting with sit ups before crunches is about developing my core from the "outside in". LOL, I can already imagine eyebrows arching with confusion. "Outside in, doesn't she mean inside out?".
Nope...I mean "outside in"
One of the things I remember learning about old school sit ups as I grew up was how obsolete they actually were in developing your core. And, "they" are not wrong. An old school sit-up can be rough on your back and a few other neck muscles, and frankly crunches are better for the core. However, when ya don't have a great core to start with, my theory was let's develop the muscles AROUND the core first AND THEN start working on the core, maybe it won't be so rough. And, an old school sit up (if done carefully) will do that...
I wasn't wrong either. When I went to do the crunches in all three positions after 60 old school sit ups, I was sailing. And 2 of these "crunch" positions incorporate holding one leg up in the air. My core needs work for sure, but now the muscles around it feel strong enough for me to help that develop effectively.
I'm still stuck at 12 modified floor push ups. I wasn't able to add another, but I'm really feeling the 21 reps at 7lbs for upper body exercises, so when I hit the push ups, my arms are already whining a bit.
Steady as she goes...
One of my favorite half size me podcasts highlighted this mama of 4. She is what they call a "heavy lifter". In short she focuses on "heavy weight" as opposed to low weight and high repetition. There's value to both and I have an immense respect for heavy lifters as I do those focusing on endurance. Anyhow, my favorite part of the podcast was her featured "before & after" pic. WOW! It was two pics of her at 182 lbs. But, one pic had her at a size 16 before she started heavy lifting, and the other she was a size 10 AND STILL 182. It was unbelievable and beautiful.
I really love stories like that because they turn our definitions of what "thin" vs. "healthy" are upside down. And, I confess at this point I'm focused on non-scale victories and goals have been broadened to incorporate physical triumphs, even with a bad hip. And, if I can't do one particular thing, then I want to see what there is to focus on I CAN do? I still watch my diet, but I really understand now what it means to look at food as fuel. I can still enjoy eating interesting foods, but it's nice to expand the lens and think about what other things that food can help me do.
I've also noticed the majority of my resting heart rate is around 82 today as opposed to to the 74 BPMs it has been hovering around on both Monday & yesterday. So, I guess it's true when they say exercise will get your heart rate going. I'll take it!
Anyhow, have a wonderful Wednesday, everyone & don't forget to enjoy some sunshine!
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1473 ккал
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Жир: 56,03г | Белк: 88,60г | Углев: 126,82г.
Завтрак: Sweet Potato (Without Skin, Cooked, Boiled), Cantaloupe Melons, Arby's Turkey Slider. Обед: Signature Cafe Grilled Chicken Caesar Salad with Salad Dressing. Ужин: Strawberries, Almond Milk, Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate. Перекус/Другое: Chobani Nonfat Blackberry Greek Yogurt, Kashi Chewy Granola Bars - Chocolate Almond & Sea Salt, Red Table Wine. подробнее ...
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