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Thursday, February 19, 2009

Thoughts For Thursday - Excercise

Today class, we are going to talk about exercise.  We all know that exercise is good for you, for many reasons: heart health, core strengthening, muscle toning, weight loss, and overall well being.
I'm lacking motivation.  Ideally I would go to the gym 4 times a week; Monday through Thursday after work.  In all honesty, what is there to do after work on a work night?  Why not stop at the gym on the way home, get in a long [or short] workout and feel good about yourself.
I swear I'm the master at coming up with lame excuses for skipping the gym.  Thing is... once I get into a routine, of even like a week, I'm back in it full strength and make it there at least 2-3 times a week.  I'm having a hard time getting that one or two solid weeks in to develop the routine.  The other night I told myself I was skipping the gym, but that I'd go home and do this, that, and the other thing to remain active and [sort of] compensate for not going; last night it was Wii Sports [boxing specifically].
I actually have a lot going on this week because I'm house sitting for a week starting Saturday and I really won't be close enough to stop home if I need something.  So I've been doing laundry and preparing for that,   trying to do some mid-winter cleaning of our crawl space... and on top of those things, I've been extremely tired this entire week because a certain person insists on keeping me up past my bedtime of 9:00pm.

So, at the house I'll be at there is a Wii, so happens there is also Wii Fit, which I have no idea how to use, but plan to use it everyday, since there is not one of my gyms near by.  There is also a treadmill and a Bowflex that I can use if the Wii Fit isn't rocking my world.  I'm hoping that I'll have the motivation since I'll really have nothing else going on.

I want to be in shape, I want to look good, I want to feel comfortable in my body... I'm just having a hard time getting there once the end of the day rolls around.

So... Thoughts for Thursday: Do you workout?  How often?  What types of things do you do?  What motivates you when you're feeling lazy?  I need help here people... I need motivation!  I'm also curious what things you've found that work for you and for what areas of your body they help?
If you don't exercise, why don't you?


Steve said...

Here are a few of my thoughts:

I try to hit the gym three to four times a week. I run, lift weights, swim, and lately play racquetball. I don't do all of it each time I go though; I will do light cardio and extensive lifting probably two days a week, on the other days it will be 30 minutes of cardio, and then swim for 20-30 minutes. Also throw in racquetball every now and then.

You need to change things up at the gym, doing the same routine over and over gets boring, and isn't beneficial for your body. Take advantage of all the equipment at the gym; treadmill, stairclimber, elliptical, bikes, etc. Use a different one each day. When you lift weights, don't do the exact same exercises on the same equipment each time. For example, if you're working your deltoids by doing dumbbell arm raises, after a couple weeks change to an incline press that works the same thing. You're body adapts to a specific workout after time, so you need to change it to keep seeing progress.

You also need to do more than just go through the motions. You need to choose the correct weight and rep range, and keep your heart rate up. Generally there are three rep ranges, 4-8, 8-12, and 12-16. Some people also go by 2-6, 6-10, and 10-15. Either way, the first range is for building power. Enough weight where you can only manage a couple reps. The next stage is for building strength, and the last is for speed/tone. If you're by yourself, do multiple sets with short one minutes rests inbetween, if you have a spotter, they can burn you out after one. This sounds stupid, but it's important to feel the burn. Keep track of what weight you're on, and how many reps you did so you can increase weight when necessary. Get a small notebook to carry with you. You probably want to work with the higher rep range, so choose a weight that keeps in the 10-15 rep range.

Of course all this doesn't mean shit if you don't go. First and foremost, always keep your bag in your car, that removes the excuse of having to go home first. Second, have some willpower, and just go. I haven't had motivation all week to go to the gym, but I forced myself to go. I hated the first 5 minutes or so, but after a while you're glad you came. On your way back from work, listen to some music that may pump you up, something that makes you move and energizes you. I know you like yelling at stupid drives, yell louder, do anything to get your blood pumping. And probably the easiest thing you can do, find someone to go with you and workout with you. That way you can motivate each other.

Do exercises that work multiple muscles. Squats, Leg press, rows, chin-ups/pull-ups, bench press, leg raises, etc. Squats and leg press pretty much work every muscle in your leg, rows work your biceps and entire back, chin-ups work your biceps and back, bench press works the triceps, and shoulders, leg raises work your lower abs, hip flexor, and lower back. And there is plenty of others. Ask a trainer for a few tips, or google it.

Diet is also important; don't drink soda, eat a lot of protein, omega 3's, take a multi vit, and stay away from fast food.

There you go, that's my rambling thought on this fine thursday.

Denise said...

I'm the same as you. When I get into a work-out routine I keep going. But as far as getting back into the work-out routine I am an excuse person as well.

As far as motivation... Planning a trip or occasion where you will be in a swim suit helps me, writing down on a calendar the days that I exercise so that when I look back I can see either how bad I suck or how much I rock and finding these to keep me entertained while exercising.

I LOVE the treadmill so watching my favorite show or movie while I am on it helps or finding an exercise that doesn't feel like exercise too.

Good Luck! I'm right there with ya!

Ang said...

Thanks for the book Steve... it's not so much the actual workout routine I struggle with... I know that I need to change things up and I occasionally do... it's the getting there that I'm having an issue with.
I do keep my bag in my car, at all times, doesn't help. for diet, that's a whole separate blog my friend!

I need to get a mp3 player that can tune into radio stations as well and watch Jeopardy while I'm there.. it would make it a lot better!

Christie said...

I am with ya sista! I have a gym membership and go as often as I can. One thing I have found... The buddy system works the best!!! Find a friend to share this goal with. I found someone and we go at least twice a week. It's always easier when you have someone with you. Whatever you do. Invite someone on a hike, or to go swimming with you at the local pool, or to come play the WII with you. Whatever it is the buddy system works great for me!!! In the spirit of the buddy system I think I am going to try blogging my progress. I am hoping that will help me stay accountable to reach my goal. Loved the post! Have a great day and good luck!

Ang said...

Thanks Christie... I'm trying to get my mom to the gym more regularly, so I'm kind of working on the buddy system... only problem is: my mom drives me nuts most of the time.
Now that you've said it, I'll be tracking your blog progress!

Modern Day Housewife said...

Thank you for visiting my blog! :)

Great post!

I personally make myself a schedule and write in on the calendar. For me, if I plan ahead and have it scheduled I don't try to weasel out of it so much.

I also give myself small rewards for working out. For example: I will tell myself that I can have ______ if I work out at least 3 days this week. Change it up each week. It can be food, time to yourself, girl time, or something small you buy, but it helps to have something to look forward to.

Kristi said...

I could only get myself to go to the gym when I had a personal trainer :(
I like exercise as long as it's fun...dancing, walking, disk golf, sex etc

Lynne said...

The truth is, I am the last person that could motivate you to work out. After I am done taking care of the family's needs, I am exhausted!
I do walk alot though, even if its at the mall (I know,I know).
We got the Wii and Wii fit for Christmas and its ok but very limited on what it offers. I love the bowling, and the boxing is great exercise, so don't be so hard on yourself. I think you look great so do what you can and enjoy life.

Lovi said...

I find that to be true for myself too -- If I can get into a really good groove of working out, I'm good to go, but once I fall off the wagon -- I fall hard! I just started again recently, so we'll see how long it lasts. I think what motivates me most is remembering how good I feel about myself when I'm where I want to be in terms of weight, size and general health. But obviously it's not enough because if it were, I wouldn't still be struggling with it! :-)


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