Stronger, More Defined Core, Accountability Needed???

[windwalker]

Heart Rate Panda -

The AHA sez that yes, your (theoretical) HR is 220 - age, but they also say that if you do not like monitoring your pulse all of the time to use the "conversational" method -



But the most accurate way to find YOUR max HR is a clinical test on a treadmill.

According to formulas, my max HR is 171. My last stress test my HR got up over 186 (not for long mind you.....). A max HR above the (220 - age) is a GOOD thing BTW. A nice sign of good cardiovascular fitness.

I know that when I run, my HR gets pretty high. That's just normal for me. When I bike, my legs give out before my HR gets anywhere close to maximum..

Jim, thank you. It's good to hear that I'm not the only one experiencing that heart thing. I didn't feel like I was working all that hard, heart wise, but my legs were doing their best staying smoothly on pace.

I'm using the heart rate things that are built into the gyms treadmills to monitor it, I have to slow down to take the reading so I wait till the cool down phase of my workout.

Amy, should you take rest days from the core work or is everyday better?

Walking Panda

 

[Kira G.]

I've finally finished reading through this thread - I didn't have time last week to keep up with the boards.

Count me in for core work as well! I had started doing a nightly abs workout a few weeks ago, but I'm going to switch it to some of the exercises Amy Beth has recommended. I am also planning to try a "Core Yoga" class that meets on Wednesday mornings (my gym does Pilates as well, but not at times that work for my schedule).

Thanks for this great thread and all the tips. I can really tell when I am running that some core work will help me get to the next level!

 

[MaryJ]

Just wanted to post that I made it thru the Pilates intro class. The instructor was very good. She did walk around to make sure we were doing things correctly.

I discovered that at 51 years old with two pregnancies under behind me (one of them twins!) I have very weak abs. However, I am going back for the regular class tomorrow. I can feel a slight difference today in my abs, but no real pain anywhere else.

Got up early and did a short run before church. Went dow to our high school track and timed myself for one mile. My time was 14:34. I know that's slow to most of you, but I was very happy with it.

 

[funwalker]

I could not find the Pilate's for Dummies locally, so I ordered from Amazon.com. Then of course I had to spend extra to get the Free shipping, so my little guy got a couple of books too!

Thanks, caring Panda! feeling better today. I did go to the gym after church this morning.

Jim interesting information on the HR - I have the monitor with my Garmin but never have used it. With that formula mine should only be 157-158 (?) I know it's not an excuse but due to my high Blood Pressure Meds my doctor flippantly said my readings would not be correct anyway. No, she did not suggest that I monitor it to see what was average for me either.

Oh, my I talk all the time when I am walking with someone - so you are saying I could work harder

 

[princessrunner]

Kira: You will love core yoga (or not so much ) and it has given me some of the same benefits as pilates just different in the way it is done. I love, love, love yoga but I am gaining a new appreciation for Pilates.

Yes, Amy, I am suffering the pain and agony of the workout you gave me. It is harder than what I was doing (same old same old) and way harder than the exercises that I remember from my bodybuilding days (hanging leg lifts, crunches, crunches and more crunches). I have been good sore and VERY happy with these exercises. Thank you for accomodating everyone through this thread. Let me add too that, unless you are on the intermediate to advanced end of things, do not do the workout that AmyBeth gave me. You will never speak to any of us again!!! Of course I mean that toward Amy with all the WISH in my heart. Thank you again AmyBeth!!

 

[windwalker]

AmyBeth or Lisa got a question. When I take my rest days, it works better for me to workout 5 days and then rest 2 in a row. Should I still do core work on rest days or complete rest from all working out. I still do stuff like yard or house work anyway.

Resting Panda

 

[princessrunner]

Dave, I try to maintain at least some core work every day. Since the tougher routine though I have decided to do the advanced on Monday, Wednesday, Friday and then an easier yet still challenging version with only some of the exercises the remaining days. My rest day is Friday but I still do my core work. I think AmyBeth would probably tell you the same thing, but, still bear in mind, you have to do what works for you. Too much of a good thing is still too much!!!

 

[windwalker]

Dave, I try to maintain at least some core work every day. Since the tougher routine though I have decided to do the advanced on Monday, Wednesday, Friday and then an easier yet still challenging version with only some of the exercises the remaining days. My rest day is Friday but I still do my core work. I think AmyBeth would probably tell you the same thing, but, still bear in mind, you have to do what works for you. Too much of a good thing is still too much!!!

Thank you Lisa. I'm sorta blazing a new trail here since everything you read is for younger people. I recover pretty quickly but not as quickly as I did say 20 or 30 years ago. Now two in a row works best for me. Sometimes life gets in the way and I have to modify this schedule but that's my ideal.

I'll do some light core tonight before bed. But I've got an hour of push mowing to do this evening after work so that will be enouth for a rest day.

Only an athlete can look at a work day as a rest day, we are warped.

Resting Panda

 

[AmyBeth68]

Dave...

You *can* do core work every day, however, you do need to listen to your body and if anything starts to act up...back it off a bit. I actually take one day per week off from the pilates/yoga stuff....otherwise I personally feel I may burn out on it. But see what works for you. Maybe some really light core work on your rest days is in order!

 

[windwalker]

Thanks for the input Amy and Lisa. Have you guys ever met? I bet you guys will have lots to talk about at ToT and the Marathon weekend.

Tomorrow if it's pretty I'm doing my five mile hill route. I'm curious to see what my time is for that route. I did my 4 mile hill route a week or so ago and did it the second fastest ever. The amazing thing was that I wasn't working that hard.

I'm so excited about this experiment of doing everything right.

Happy Panda

 

[MaryJ]

I went to my first real Pilates class last night. Wow do they move fast! There were two other women there that were at my intro class, and she kept saying "If this is your first time, do it this way." Obvious that she was talking to us! I have such a long way to go.

Can't go to class today as it is scheduled during the time I have to be at work. I may come home and try the DVD though. Hopefully once I remember all the names of the positions it will get easier.

 

[princessrunner]

Well, being as I was pretty sore from my weekend torture...I mean Amy's wonderful advanced workout...I quickly ran through the posts last night and wrote down the shorter version without the ball and did that last night. It only took me 15 minutes, does that sound right???

I have to say that I am a HUGE proponent of a strong stable core for every aspect of life. I sit all day typing and proper posture is essential to avoiding injury in my line of work. I also found that with my strength training, it has helped with being more stable during lifting.

A further tip for all you core people (lol ) if you weight lift, when you do something like biceps curls or the like, try standing on one foot and holding your core in tight for stability. It increases the calorie and muscle burn!!

Yay for stronger cores!!!!!!!!!! Ooooh, and spring too.....

 

[nepatsfan73]

**Lisa &/or Amy** I am still working on an overall plan and due to space considerations and the need to develop the core, I've been trying to come up with a dumbell routine on a ball. So far I am thinking chest press, over head press, tricepts extensions, flys (chest on ball), bent rows, tricepts kick backs, curls, arnolds and calf raises with weights resting on thighs. Do these seem appropriate or can either of you recommend a good dumbell/balance ball workout. I do not have a bench at present, but figures I could include standing squats, lunges and dumbell dead lifts for the lower body. Thanks for any help.

 

[princessrunner]

Bill, first of all, be VERY careful with dead lifts due to your back issues. These are extremely difficult on your lower back. I would rather see you doing extensions without weight on the stability ball for your back than a dead lift at this stage. Squats will also work you back.

In addition to the chest press, I would suggest a flye also to work your chest muscles but also to lengthen them. Another thing to add is lateral raises. You are working your whole shoulder with overhead presses and the rear delts with the flyes laying on the ball but you are not working your side delts which give you the rounded shoulder look. I will show you perfect ones on my DD13 at ToT. Your gymnast should have them too.

If I remember correctly, AmyBeth said she has some ball exercises so I am sure there will be further input. Again, my advice with your back issues is to be very wary of the back exercises and maybe consider no weight or light weight on them. We can't have you injured for ToT.

 

[nepatsfan73]

We can't have you injured for ToT.

That is what I am trying to avoid and I also want to make sure I am ready for marathon weekend. So far, the back has not dealt well with just a walking program with other XT mixed in (mainly recumbant bike). What I am thinking of doing (and I may post this on the weekly thread as well just to get some other feedback from veterans), is shutting down my attempts at extending my walking for about 6 weeks (maybe until June 1). Over that time period, I want to concentrate on stregnthening the legs (to try and get some balance between the left & right sides, which I still don't have) and my core (for the back and abs). I will do this via stability ball, dumbell weight training and pilates (I have a rebounder and also plan to try to do/ continue some of the mat work as well). My rebounder also has a tramp for aerobic workouts and I was thinking that I would also try to keep up a short regular walk a few times a week of approximately 1 mile. Hopefully, such a plan would help me get things straightened out some and allow me to to then start increasing my walking. The problem is I do not really know yet how best to do this as far as workouts, which I've come to the conclusion most would have to be done at home. I would be able to put in some time in the AM and some in the PM at home, but, as I seem to always run into, I don't yet have a structured plan, which is what I am going to need and will hopefully get me ready for ToT and marathon weekend. Any help, thoughts, advice or opinions are appreciatiated.

 

[Lynn G]

Yesterday I did the Stott Pilates tape that I have, I still have not found the Pilates for Dummies locally, there are still a couple of video stores that I have not tried. I may just have to order it from the internet. Today, I plan to do the exercises Amy gave us after my walk.

 

[princessrunner]

Bill, tonight I am going to talk to my SIL about a low back rehab program. She is a PT and should be able to give me some exercises for you to do safely for your back. Right now, this is my main concern as far as your strengthening plan goes. You should definitely continue with your aerobic exercise (i.e. walking) along with any program that you develop. Heart rate up is always a good thing. I will PM you tomorrow with the exercises that I get tonight.

As far as your scheduling for workouts go, it is just discipline. You obviously have this being in the profession that you are in and your ability to work around your kids schedules. It just takes scheduling in some time for yourself also and this is truly a very important thing for you. I had to do it myself and I have to say I am very glad I did. If you don't take care of yourself, you cannot take care of others in the long run...and as parents, we are in it for the long haul. So, use those litigation skills and argue in some time for yourself. I truly feel your family will be supportive of this (even though there are teen girls involved!!).

I will get back to you with the PT-approved exercises!!! In the meantime, take care of you!!

 

[AmyBeth68]

Hi Bill,

I would agree with Lisa that you should probably be SUPER careful lifting weights with your back situation, particularly in an unsupported position on the stability ball. Strengthening your core will help to protect your lower back and strengthen the supporting muscle structure, cardio is important for your overall health and preparation for the marathon, and mixing up the XT is great for you. Is there any chance you can get access to a pool? That might be a wonderful XT activity for you in terms of ease on your joints. The stability ball is a great piece of equipment, and I love that you are looking to add that to your routine! Do you currently attend physical therapy? What type of weight are you talking about (in terms of the barbells)? What is your back diagnosis?

Let's see what Lisa comes back with and maybe we can help you develop a safe and effective plan .

 

[deekaypee]

Okay, I really don't want this thread to be the one where I pop in & say "This is all about me," but bear with me & my scheduling. Too many threads to keep track of, I think. (Plus, I'm such a newcomer to core work I have nothing substantive to add.)

Anyway, until I can catch up with the thread and respond properly I just wanted to let you know that I did a Winsor Pilates 20 minute DVD today--taking Lisa & Amy at their word that I can do core work & still count today as a rest day! I chose the DVD because it was so short and to compare it to Pilates for Dummies. While either DVD works for me, I think I still prefer Pilates for Dummies--at least until I internalize the terms/moves/breathing.

FWIW, I also found Mari Winsor's references to working our "tushies" more than a tad annoying! But that's just a personal response--overall, I think the Winsor Pilates would work just fine. I'm just someone who thrives on the information overload of the Dummies WO series.

 

[windwalker]

Debra, anytime you can drop in is great. I fully understand the time concerns. I have had to start spending less time on the WISH and more at the gym. Probably can't tell it since I talk so darn much.

Today was another wonderfull workout. I did my walk with the last half mile at 10:54 pace. Then of course the complete stretching and cals and AmyBeth's reccommended stuff.

AmyBeth, I realized I'm doing my plank with one arm reaching out and opposite leg reaching out using one hand and one knee for balance. Is that right or should I stay in the correct plank and not use the knee instead of the ball of foot. I just realized I was doing that from a catback stretch, then going into a real plank after.

Lisa, yes torture but it's getting easier and easier.

Happy Panda