As 3 weeks are needed for any activity to become a habit, it is obvious the importance of my first month. I started on April 10, 2005, and then I did my workouts every other day (twice, I skipped one day, but I did my workouts the day after). Generally, the effect of a workout lasts for 48 hours, so sometimes there is no problem to skip an additional day. The average time I spent on my workouts at that time was around 30 minutes and I walked around 3800 steps (about 2.7 - 2.8 km), with the average speed of a little bit more than 5 kph.
In fact, I started with 3780 steps/30 minutes and at the end of the month (after 11 workouts) I did 4550 steps/35 minutes.
At the end of May (1 and a half months after I started), I walked 45 minutes and around 6500 steps. In the beginning, I didn't do any statistics about the lost weight, but between April 10 and May 15, I lost 11 kg.
Not everybody must and can lose that weight so quickly, but it is quite obvious: when you are obese, you need more energy to move than when you are lean. Just imagine pushing a 10 kg box and a 50 kg box. For which one will you need more effort?
Moreover, I drastically cut in my calories intake, especially sugars. Probably I also dehydrated a little bit because I was taking some water only when I was thirsty. Now, I know it was wrong. You should drink water regularly, before you feel thirsty because it means that you are already dehydrated.
The marathoners do it like this (me too - now): one or two sips of water every 10 minutes of workout, no matter if you feel thirsty or not.
Saturday, August 25, 2007
Sunday, August 19, 2007
Running Room 3 miler Race - Aug 11, 2007
Saturday, August 11, 2007
Taking heart rate and the first workouts
There are many ways to measure your heart rate, but the most accurate is by using a Heart Rate Monitor (HRM). While you walk or run, you can see in real time your heart rate.
If you don’t have a HRM, you can stop and take you pulse on the neck or on the wrist, but don’t forget that your heart rate will continue dropping while you are stopped. This means that there will be a discrepancy compared to a heart rate while you run or walk.
When you calculate the limits of your heart zones, try walking in a pace that will allow you to stay in your defined zones (1 or 2).
Before starting every workout, warm up by walking for five minutes – you have to gradually increase your heart rate from below 60% to a desired level.
After the workout, cool down by gradually decreasing your speed for 3 to 5 minutes to avoid that the blood (used while you were walking) returns too fast to the organs and in order to relax the muscles.
For the first week, I would recommend 15 to 20 minutes of walking in the first two zones (plus warm up and cool down). This gives the total of 25 to 30 minutes of activity. Try to exercise every other day or at least three times a week but not three days in a row and do not skip more than two days.
During the workouts, take one or two sips of water every 10 to 15 minutes (depending on your sweating and the air temperature/humidity) and avoid exercising during the heat periods. This means that in summer the best time for workouts is either early in the morning or late in the evening.
Don't forget - do not exercise at least 1.5 or hours after a meal and don't eat for at least 20 minutes after the workout. However, 30 minutes after the workout are important for recovery so take, for example a cup of chocolate milk (not too cold!) or cocoa or any other similar combination of proteins and carbs after the exercise. I found that the chocolate milk works perfectly for me.Thursday, August 2, 2007
Workouts with Heart Zones
One of the most helpful things that helped me to lose weight was exercising with the Heart Zone.
To avoid too many scientific details, I’ll simply try to explain what it is.
The top triathlete Sally Edwards (today in her 50’s) is one of persons that prone this kind of fitness preparation. By simply following her advices, I lost weight and achieved the fitness level I could only dream of when I was younger.
The theory says that everybody a maximum heart rate (MaxHR). This number is not age dependent, is inherited and is sport dependent. Although there were many proofs that the widely accepted formula is no more valid (there is a difference of up to 20 beats compared to a real world data), the formula is still in use. This formula is based on a person’s age and now we know that a fit person can preserve its high maximum for years.
In the beginning, I also used this formula and lost quite a lot of weight (but later, I replaced it with another one, more precise), so it can be a kind of starting point.
So, let’s start with this formula that states:
MaxHR = 220 – age (in years)
In theory, a person 30 years old has MaxHR of 190 (220 -30)=190. Someone 50 years old would have MaxHR of 170.
Just to show the discrepancy, I’ll give you my example: I am 49 years old and my MaxHR, according to the age-dependent formula, would be 171 (220 – 49). In practice, I already run at 182. According to the other formula (that I use now, but I’ll explain it later), my MaxHR would be 180. Not bad: 2 compared to 11. It can be almost a whole zone!
Then, depending on this value, we can calculate the 5 heart zones used in workouts:
1. Healthy Heart Zone: 50 to 60 % of MaxHR-a (this zone will be used to warm up and cool down)
2. Temperate Zone: 60 to 70 % of MaxHR
3. Aerobic Zone: 70 do 80 % of MaxHR
4. Threshold Zone: 80 do 90 % of MaxHR
5. Red Zone: 90 to 100 % of MaxHR
If you want to preserve your heart (without using the benefits of other zones), use the first zone. You will notice that your blood pressure will be lower after some time.
The second zone (together with the first one) is the one in which you’ll burn the maximum of fats so these zones are used to lose weight. The total of burned calories is higher in the second zone, but in both of them, 85% of all calories burned come from fat. It is also good to lower the high cholesterol, with the changes in nutrition.
The third zone is the aerobic and helps to improve the endurance. In this zone, 50 to 60 % of all calories come from fats (higher total calories, but lower percentage from fats).
The last two zones are for the athletes and the percentage of calories burnt from fats is low.
It means, in order to lose weight, you should exercise in the first two zones, and when you become a lot less heavy (to avoid the injuries), you can occasionally exercise in the third zone (easy jogging). It is not worth of trying while you are still very overweight because there is high risk of injuries.
Example of zones:
For the 30 years old person with MaxHR of 190, these are the zone limits:
1. 95 to 114 heartbeats
2. 114 to 133 heartbeats
3. 133 to 152 heartbeats
4. 152 to 171 heartbeats
5. 171 to 190 heartbeats
To avoid too many scientific details, I’ll simply try to explain what it is.
The top triathlete Sally Edwards (today in her 50’s) is one of persons that prone this kind of fitness preparation. By simply following her advices, I lost weight and achieved the fitness level I could only dream of when I was younger.
The theory says that everybody a maximum heart rate (MaxHR). This number is not age dependent, is inherited and is sport dependent. Although there were many proofs that the widely accepted formula is no more valid (there is a difference of up to 20 beats compared to a real world data), the formula is still in use. This formula is based on a person’s age and now we know that a fit person can preserve its high maximum for years.
In the beginning, I also used this formula and lost quite a lot of weight (but later, I replaced it with another one, more precise), so it can be a kind of starting point.
So, let’s start with this formula that states:
MaxHR = 220 – age (in years)
In theory, a person 30 years old has MaxHR of 190 (220 -30)=190. Someone 50 years old would have MaxHR of 170.
Just to show the discrepancy, I’ll give you my example: I am 49 years old and my MaxHR, according to the age-dependent formula, would be 171 (220 – 49). In practice, I already run at 182. According to the other formula (that I use now, but I’ll explain it later), my MaxHR would be 180. Not bad: 2 compared to 11. It can be almost a whole zone!
Then, depending on this value, we can calculate the 5 heart zones used in workouts:
1. Healthy Heart Zone: 50 to 60 % of MaxHR-a (this zone will be used to warm up and cool down)
2. Temperate Zone: 60 to 70 % of MaxHR
3. Aerobic Zone: 70 do 80 % of MaxHR
4. Threshold Zone: 80 do 90 % of MaxHR
5. Red Zone: 90 to 100 % of MaxHR
If you want to preserve your heart (without using the benefits of other zones), use the first zone. You will notice that your blood pressure will be lower after some time.
The second zone (together with the first one) is the one in which you’ll burn the maximum of fats so these zones are used to lose weight. The total of burned calories is higher in the second zone, but in both of them, 85% of all calories burned come from fat. It is also good to lower the high cholesterol, with the changes in nutrition.
The third zone is the aerobic and helps to improve the endurance. In this zone, 50 to 60 % of all calories come from fats (higher total calories, but lower percentage from fats).
The last two zones are for the athletes and the percentage of calories burnt from fats is low.
It means, in order to lose weight, you should exercise in the first two zones, and when you become a lot less heavy (to avoid the injuries), you can occasionally exercise in the third zone (easy jogging). It is not worth of trying while you are still very overweight because there is high risk of injuries.
Example of zones:
For the 30 years old person with MaxHR of 190, these are the zone limits:
1. 95 to 114 heartbeats
2. 114 to 133 heartbeats
3. 133 to 152 heartbeats
4. 152 to 171 heartbeats
5. 171 to 190 heartbeats
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