My Diary

stingo said:
Chest Press (on bench) 1x8@60, 1x8@60, 1x8@60
Bent Row 1x12@45
Squat and Overhead Press 1x12@35
Hammer Curl on 1 Leg 2x12@20
Skullcrushers on Stability Ball 1x12@30
Cross Chop with Squat 2x12@35
Reverse Fly 1x12@30
Step Up with Front Raise 2x12@20
Bicep Curl 1x11@30
Dips from the Bench 1x15
Obliques on Stability Ball 2x12
Ball Bridge - 2 minutes
Crunches on Ball 1x12@20
Hip Raise and Leg Curl (Feet on Stability Ball) 1x12

I'm glad I got my strength work out in already - it's nice not to have to run down at lunch and hurry to get it done. Since they cancelled the Thursday Yoga class, they've combined Tai Chi and Yoga and the instructor's been alternating which one she does. Today I think will be yoga - good way to end the week, as well as my weekly chair massage. :) Actually come to think of it this is the first strength work out I've done where I didn't use any weights in the teens or lower. Also, the dumbbells + platemates in our gym go up to 77.5 lbs so I'm hoping to get to that or beyond to see if they'll buy more weights for me lol.

Yoga

Class was good today - we did Yoga for Fitness, which involved some of the moves from the sun salutation, but instead of doing the mountain pose, it was the child's pose instead.
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awesome work man.
:D
yoga is the bestest!
 
stingo said:
Spinning

Interval training today - going from 65% to 80% or 85% or even 90% etc. Yup it was hard (the very first one was the most difficult), but I made it.
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OK. Reading your Diary set my eyes spinning and now you better school me a bit on how to spin ;)
So what is entails in typical spinning class? I assume spinning as in stationary bike, not sleeping beauty spinning thread thingy, right? :D

See, you might just get me started treading new ground here.... hm.... :rolleyes:
 
Spinning is riding a stationary bike, and altering your cadence (leg speed), position (seated/standing) and/or resistance to achieve a desired heart rate or perceived work level. The instructor I have emphasizes heart rate, though I've had a few that emphasize the cadence. Class will typically consist of a warmup, "the ride" and a cooldown, followed by some stretching.

The Ride

This is where the instructor is key. There are a variety of rides you can do - one large hill for the entire class, interval training, all jump class, race day (getting to 85% and holding it the whole class), etc. Just a question of how the basic moves are combined. The instructor I have also takes actual rides (like an ascent of Cadillac Mountain, i.e. the one long hill,) and condenses them into a 45 minute class, or more frequently, when the Tour de France is on, we do whatever ride they do that day (which for some unknown reason ALWAYS involved the mountains).

The Moves:

You'll have three basic positions (defined where you put your hands on the handlebars)

- Hand Position 1 - both hands at the center of the handlebars, seated.
- Hand Position 2 - hands spread a little wider on the bars, standing.
- Hand Position 3 - hands all the way at the ends of the bars, standing.

Which translates to moves like, running with resistance, hand position 2, where you turn up the resistance a bit and stand and run on the bike. Or doing a full out sprint in hand position 3. Or riding a flat road (upping the cadence) in hand position 1.

Jumping is usually alternating between hand position 1 and then 2 or 3 for a certain number of pedal strokes - jumps in 4 means counting 4 pedal strokes on one foot, then standing, counting 4, sitting down, repeat.

The Gear:

Heart rate monitor - a very good thing to have for this kind of class, as it will give you a good idea of how hard you're working.

Spinning shoes - these shoes have clips in them that you can use to clip into the pedals, ensuring your foot is properly positioned on the pedals at all times. I originally got mine because I'd forgotten my sneakers once for class, but now I'd not go back to sneakers. It makes the ride so much more efficient.

Hammock - depending on the bike, you can put a hammock between your handlebars to hold your water bottle, towel and anything else you might want to have easy access to.

I've been taking class for just about a year now, and have enjoyed the ride - this is particularly due to the instructor who is excellent. She's motivating without being a spin nazi. I don't know if any of this info's been helpful, but I'd suggest finding a class in your area and trying it out. It's an excellent workout, and a good thing to add to your routine.
 
Workout 1/29

Chest Press (on bench) 1x8@60, 1x8@60, 1x7@65
Bent Row 1x12@45
Squat and Overhead Press 1x12@35
Hammer Curl on 1 Leg 2x12@20
Skullcrushers on Stability Ball 1x8@35
Cross Chop with Squat 2x12@35
Reverse Fly 1x12@30
Step Up with Front Raise 2x12@20
Bicep Curl 1x5@35
Dips from the Bench 1x15
Obliques on Stability Ball 2x12
Ball Bridge - 2 minutes, 15 seconds
Crunches on Ball 1x15@20
Hip Raise and Leg Curl (Feet on Stability Ball) 1x15

Not a bad workout today - though I'm a little disappointed I couldn't get that last rep on the bench press in the third set on my own. My spotter helped me a little about halfway up that got me unstuck so I could finish. The midsection did quite well though, but I think that's because I didn't have pilates on Wednesday, so a bit of extra rest helps.

30 Minutes Forest Walk (Elliptical), L11
 
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Thanks, Tom! :)

I copied the text and save it as file so I can access it easily. Oh you'd be proud to know that I actually (found a s-bike tht has more comfortable seat) did 10 min on the bike & HIIT too no less (part of cardio chain I did that day) :D It is a bit difficult at first. I am not familiar with the settings etc. But it's all good. :D :D
 
Wow good on ya for the jump start lol - It does take some getting used to, ESPECIALLY the seat. Our instructor allows us "posture breaks" now for when we've been sitting a while. If you belong to a gym you should have someone trained set the bike up for you (and of course, remember the settings for next time). Also, if you feel the resistance in your knees, you need to back it off some - your knees should never hurt (but apparently your leg muscles being on fire is ok). I'm sure Katie has some insights too, as she's a real athlete, and has recently started spinning herself.
 
stingo said:
I'm sure Katie has some insights too, as she's a real athlete, and has recently started spinning herself.
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and you're NOT a real athlete? lol. Stingo 'o humble one' I'm sure you could out-spin me any day ;)
 
sparrow said:
and you're NOT a real athlete? lol. Stingo 'o humble one' I'm sure you could out-spin me any day ;)
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Heh trust me, I'm built for comfort, not speed :) Plus I consider myself a new arrival to the health scene, not someone who's been doing it their whole life (aka an athlete). What are your thoughts on spinning?
 
I actually think Tom covered it very well. My instructor isn't so specific all the time as to what kind of ride we're going to have. She mixes it up so well and finds the perfect balance of very hard stuff combined with some active rest pared with awesome music every time. I never have left a spin class feeling like I didn't get at least 110% out of it. I'm completely spent after every single one. The beauty of the class is that although someone is giving you a template to go by you can really make it as hard or easy as you want. YOU control your bike. Everyone on a "hill" is at a different "incline" so to speak because everyone has a different perception of what "hard" is depending on their fitness level on that DAY. I'd just say, don't let it intimidate you. I was nervous trying out a class for the longest time and my only regret so far with spinning is that I didn't start it sooner. Its just awesome. I really look foward to it and I've found most people who try it end up feeling the same.
 
sparrow said:
The beauty of the class is that although someone is giving you a template to go by you can really make it as hard or easy as you want. YOU control your bike. Everyone on a "hill" is at a different "incline" so to speak because everyone has a different perception of what "hard" is depending on their fitness level on that DAY.
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I agree, up to a certain point - over time the instructor will be able to tell how hard you're working just by looking at you. (I know mine is usually within a percentage point or two of what my heart rate is.) So while ultimately it is your ride, a good instructor will motivate you to achieve more in a session than you'd otherwise accomplish left to your own devices. The key is doing so in a fun, positive way - but that's true of any instructional situation.
 
Christi and [Focus]: Only way to know is to try it - and see if it works for you.

I'd also add that spinning instructors seem to live in an Escher drawing, where even the downs are ups.
 
stingo said:
I agree, up to a certain point - over time the instructor will be able to tell how hard you're working just by looking at you. (I know mine is usually within a percentage point or two of what my heart rate is.) So while ultimately it is your ride, a good instructor will motivate you to achieve more in a session than you'd otherwise accomplish left to your own devices. The key is doing so in a fun, positive way - but that's true of any instructional situation.
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Oh I completely agree. I was just saying that some people are afraid it will be too hard for them, so they don't even try. My point was more that even if someone wants to try it out, it doesn't necessarily mean a death wish :) you can really just get the feel for it by making the first couple classes however hard you feel you can by following along with the rest, just not as intense. Everyone is at a different level of fitness anyway. That might make it seem a little less threatening. If you look in any typical spin class in action, you'd have to admit, it is a little intimidating. Everyone looks like they know what they're doing, most are wearing special clothes or shoes, the beat is pumping, and they look like they're working very hard at it with great determination. True that any good instructor will push you on to limits you never though you could attain. I LOVE LOVE LOVE our instructor here for that reason. Also true that the more you join the class, the more the instructor will know whats hard or easy for you just by looking at you. Sometimes that sucks, ya just can't get away with anything ;) anyway... yada yada...
 
Agreed - the two points are not mutually exclusive. Unlike say, an aerobics class, the effort/expertise isn't as obvious I think. That is, you can see if someone can't keep up in an aerobics class, but with spinning, only you know how much gear you have on and how hard you're working... well you and the instructor. Speaking for myself, I felt I could never do it for the longest time - the then manager of the gym had been asking me every so often to join the spin class, and she finally hit on the "oh what the hell why not" day, and I've been going ever since. Keep in mind I'd no talent or aptitude for this - I just show up day in and day out. Now of course, it'd be nice if every so often just showing up was enough lol.
 
See, what have I told you?? You DO motivate others, Tom! :D When I get my bike, I may have to try something, too. Although I won't have a clue as to what I'm doing....maybe I'll just stick to HIIT. LOL
 
2hott4u said:
See, what have I told you?? You DO motivate others, Tom! :D When I get my bike, I may have to try something, too. Although I won't have a clue as to what I'm doing....maybe I'll just stick to HIIT. LOL
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You can get a spinning DVD and put it in - the one we use when our instructor can't make it is pretty good. I'll have to check on the name.
 
Just had someone here at work tell me "Man you're really taking off the weight" - which kind of mystifies me because I know that I've been in the 240's since at least November, and my body fat percentage has been around the same (31%-33%), and my pants have been fitting about the same too. Granted it was from someone who sees me in passing now and again, so maybe it happened to hit the radar just today. Not knocking it - always nice to hear such things, just that I feel like I'm stuck in a long plateau...
 
Derwyddon said:
Have you thought about trackign your calories more closely, tom? maybe that'd help break the plateau
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I'd thought about it - but I'm generally not sufficiently motivated to log my food. (Exercise to me is different.) I think better eating on the weekends will help, as well as ordering steamed food when I go to the chinese restaurant on mondays (for book club).
 
The spinning DVD I mentioned is Spin and Burn, and is an "official" Spinning video. Johnny G, the guy who "invented"/popularized (and I believe coined the term) Spinning has a company that (of course) sells the gear, but also certifies instructors, and master instructors.
 
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