Tech Tuesday

Another tech tuesday here. I don't really use a lot of gadgets when I workout but I'm going to throw in my use of the elliptical machine.

Being a runner for the last 6-7 years started to take a toll on my knees. That and the fact that I wasn't getting any younger. After so many issues of shin splints, tight muscles, knee aches, etc. I decided to hang up my running shoes and just focus on cardio and strength training. That is when the elliptical became my best friend. 

I do the elliptical 5 times a week. 3 days a week I use it for interval training. I do a few sets of weight lighting, then I jump on for 2-5 mins to get my heart rate back up. 2 days a week, I focus on a 30 minute cardio routine that goes something like this…

Warm - up - 5 mins at Level 3 resistance (5 mins.)

Going forward -2 mins - Level 6 resistance (7 mins.)

1 min - Level 14 resistance (8 mins.)

(repeat two times) (14 mins.)

Going backwards - 2 mins - Level 6 resistance (16 mins.)

1 min - Level 14 resistance (17 mins.)

(repeat two times) (23 mins.)

Cool down - 5 mins - Level 0 resistance (28 mins.)

This workout is just shy of 30 minutes, but the changing intervals and resistance is a butt kicker. I multiple times of elliptical workouts to keep myself from getting bored. Some involve sprints, some involve using the handles, etc. I try to keep my mind and body from getting bored on these one, and it seems to be helping. 

Using the elliptical has been much easier on my joints. There is less resistance and no impact from hitting the pavement. Since I started using the elliptical, my joint pain and muscle tightness has gone away almost completely. The only soreness I am getting is a direct result from lifting weights. 

If anyone is interested in finding out about different interval training for any other pieces of equipment in the gym, let me know, I have several workouts that I use for several different pieces of equipment. 

Happy sweating!

Tech Tuesday

Happy first Tech Tuesday blog!
It wouldn't be the year 2014 without a little help from technology during our workouts. Since I'm not the biggest proponent of technology, I will just start off with the things that I regularly use and couldn't get along without during my workouts.

I am a huge fan of my Polar FT4 Heart Rate Monitor. It took me several weeks of researching to decide what gadget was going to get me the best results for the money. Since I didn't want to over spend, I settled on the Polar watch with heart rate chest strap.

So far, this monitor has been the most accurate for calorie burns that I have found. Of course, there are more expensive versions that are even more detailed and will give you VO2 (pulse Oxygen), but who really has the money for that. I'm not training to be an athlete, so I'm ok with just monitoring calories and heart rate. I've actually gotten so interested in calorie burn, that I wear it when I'm doing different activities other than working out. I'm not talking all the time while I watch TV, or see how many calories I burn while vacuuming, I'm not crazy. I'm just talking about when I walk the dog, or go hiking.

If you get this version, a few things that I had to learn by trial and error. The chest strap can stop reading when it's clogged with salt (from sweat). I wash my strap with gentle hand soap after every workout. I remove the monitor with the battery first, or course, but the rest can be submerged in water. It is my understanding that these monitors can be used while swimming, but I don't take the change by exposing it to huge amounts of water. Also, prior to wearing, it's very important to saturate the heart rate band before putting on. This can be a little uncomfortable in the colder temperatures, but for the most part, it's not a big deal. And lastly, I don't wear the monitor directly in the center of my chest. I actually move it a little to the left. Since my heart is on the left, it just seems to make sense. I have also noticed that the readings have gotten more accurate. All things that seem completely logical now.

All in all, this has been a great gadget to add to my nutritional routine. Has helped me add the calories I need for energy, without confusing my hunger and over eating. If you are serious about your workouts, I suggest adding this to your regime.

Below is the exact watch I purchased from Amazon:
http://www.amazon.com/Polar-Heart-Rate-Monitor-Purple/dp/B005M1P85O/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1403709479&sr=1-1&keywords=polar+heart+rate+monitor

Introduction

I started becoming health conscious around the age of 28. I wasn't trying to fit into a pair of jeans, I wasn't starting a new years resolution, I just wanted to be healthy. My grandmother at the time was ailing, congestive heart failure being a big component to her deteriorating health. She spent many years being over weight & eating unhealthy. Seeing how miserable she had become made me wonder if her health choices as a younger woman would've made a difference. At the same time, I started noticing my mother's health was also declining. Stress induced, diet induced, etc. Although my mother suffers from chronic Lupus, she was suffering a lot more from her outside stresses and health habits than her autoimmune disease. Sometime during all of this, I had a realization that I could maybe break the cycle.

I didn't need to be a swimsuit model, I just needed to be healthy (nutrition came way later, but I'll talk about that some other time). Amazon was running a deal on workout DVD's, so I decided to buy one for $7.99. That was when I was introduced to Jillian Michael's "shred" concept & I fell in love with high intensity interval training. I actually began to love my workouts & the more I did them, the stronger I got. And that was an unbelievable motivator. When people refused to work out with me because I was way too intense, or scary, I considered that my crowning achievment. It was the, "I made it" moment. The more involved I got with workouts, the more interested I became in how my body was working and responding. I started reading everything I could get my hands on, trying to cut through the fact and the crap. The more knowledgeable I became, the more people wanted to talk to me about it. Or the more I forced people to talk to me about it, I'm not really sure which, and I choose to live blissfully blind.

A year into my sweat sessions, I decided that I would get certified to train groups of people. It almost seemed like a pointless piece of paper, but for some reason it was the crutch I needed to help me see my potential. Once I received my certification, I started a Meetup group that allowed me to workout with people in the park. They would show up & I would instruct. I did this 5 times a week, right after work. It was an amazing experience, where I introduced exercise into the lives of people who thought, "only running makes you lose weight, and I hate running". After being told how much fun I made the classes & how much fun I had teaching them, I knew it was just a path I needed to go.

So here I am now, a certified personal trainer and exercise therapist. I did my certification via ISSA, which was actually more intensive than I anticipated, but it was a great course and I learned ALOT! I also start school for my masters in September with a degree in Exercise Science.

What I learned from all of this was that I wanted to help people who needed it, not the people who could afford it. The morbidly obese, the diabetic, depressed, etc. People who just don't know where to find the knowledge, or most importantly, the drive. I don't know exactly where this journey will take me, whether it's a physical therapist office, cardiac rehab, or just my own personal training business. But I'm looking forward to where it may take me.