Aug 2009

Accomplishments

Overall this month was a success! Diet has been established with good results.  Cardio is picking up nicely and I am able to establish 80-90 RPM’s on the trainer for 45 minutes strait. On average I road 1-2 hours every weekend and 30-45 minutes on the trainer weekdays. Good start to a fit & competitive lifestyle! On to September!

Weigh In Start of the month

– 270lbs
– I was always tired
– Eating was inconsistent & unhealthy at times
– Was not happy with my lifestyle

Positives

– 80-90 RPM spin for 45 minutes on trainer
– Maintain portion control. Include more vegetables, water and smaller potions in my meals.
– stay on track and accomplish training plan

Aug included the following training methods

Day Off
Just That: a day completely off from stress and exercise! Put your legs up or get a massage.

Rest
Do 20 – 30 minutes of the aerobic exercise of your choice (swimming, walking, skating, spinning on level ground…) at a very easy pace. Once you have tested your maximum and anaerobic threshold heart rates, all your exercise instructions will include heart rate zones.

Spin Ride
Ride the bike or do other aerobic exercise. If you ride, stay on flat-ground or on a trainer. Maintain firm pressure on the pedals but no heavy breathing. If you ride with a partner you should be able to talk in short sentences. Make the total exercise close to the time shown. If you get tired just slow down and finish the time.Don’t push hard if you are tired. Keep your pedal cadence over 90 rpm. If this is difficult, just ride one gear easier than the most comfortable gear. Over a period of a few weeks or a month your comfortable cadence will increase. Once you have tested your maximum and anaerobic threshold heart rates, all your exercise instructions will include heart rate zones.

Buddy Ride
Ride your own pace by yourself or with a few friends. Be willing to breathe hard a little bit, but back off if you find yourself breathing really hard. It will take a few weeks or a month to figure out who you can ride with comfortably. Don’t worry about effort level unless you are riding longer than the time given. If you ride longer, make sure to stay in below the chat threshold.