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OK: walking around here may be an exercise program, but that doesn't mean it's a cardio/get the heart rate up one. I discovered this by getting on the exercise bike this morning.
We got an exercise bike a few months ago, mostly for![[livejournal.com profile]](https://www.dreamwidth.org/img/external/lj-userinfo.gif)
cattitude, but I tried it out and thought it would work for me. Then I basically let it alone, in favor of stuff with weights, and walking. This morning, I decided to get on the bike, then do the fascia-loosening stuff I enter here as "rolled out IT band etc.," and then go to the building exercise room.
I fiddled some with the position of the bike seat (which was set for someone with legs several inches longer than mine), but am not sure I ever got it right. (Or that it's ever going to be entirely right for me to use the thing and get it to measure my pulse/heart rate.) I used to aim for 20+ minutes on the cardio bike, and settle for 10; 6 or 7 if I was short on time and just wanted a warmup before the other stuff. This morning, I managed six by pushing myself, which strongly suggests I need to get back into practice at this shape of exercise, whether or not it's on our cardio bike: the other answer would be to treat local errands more as exercise and less as a pleasant stroll, including trying to walk faster when going uphill.
cardio, 6:00 (see above)
rolled out IT band etc.
Squats 3 sets of 15
Crunches 3 sets of 15
Calf raise 3 sets of 15
Lat pulldown 40# 12 standing on each leg, 7 each
Chest press 55# 2 sets of 12
Row 55# 2 sets of 12
Leg curls 60# 2 sets of 12
Biceps curls 15# each 2 sets of 15
Pushups 2 sets of 12, second set at a lower angle than I've been doing lately (used the edge of the flowerbed, which lets me adjust because it's flat and the sidewalk is on a hill)
ETA: Based on this, a couple of hours later I walked briskly up to a lunch place in the Bellevue Transit Center, going up NE 4th Street, steep, rather than the easier pedestrian corridor where NE 6th would be. And not quite as briskly back (via said corridor), because of a full stomach, but still walking quickly rather than strolling.
We got an exercise bike a few months ago, mostly for
cattitude, but I tried it out and thought it would work for me. Then I basically let it alone, in favor of stuff with weights, and walking. This morning, I decided to get on the bike, then do the fascia-loosening stuff I enter here as "rolled out IT band etc.," and then go to the building exercise room.I fiddled some with the position of the bike seat (which was set for someone with legs several inches longer than mine), but am not sure I ever got it right. (Or that it's ever going to be entirely right for me to use the thing and get it to measure my pulse/heart rate.) I used to aim for 20+ minutes on the cardio bike, and settle for 10; 6 or 7 if I was short on time and just wanted a warmup before the other stuff. This morning, I managed six by pushing myself, which strongly suggests I need to get back into practice at this shape of exercise, whether or not it's on our cardio bike: the other answer would be to treat local errands more as exercise and less as a pleasant stroll, including trying to walk faster when going uphill.
cardio, 6:00 (see above)
rolled out IT band etc.
Squats 3 sets of 15
Crunches 3 sets of 15
Calf raise 3 sets of 15
Lat pulldown 40# 12 standing on each leg, 7 each
Chest press 55# 2 sets of 12
Row 55# 2 sets of 12
Leg curls 60# 2 sets of 12
Biceps curls 15# each 2 sets of 15
Pushups 2 sets of 12, second set at a lower angle than I've been doing lately (used the edge of the flowerbed, which lets me adjust because it's flat and the sidewalk is on a hill)
ETA: Based on this, a couple of hours later I walked briskly up to a lunch place in the Bellevue Transit Center, going up NE 4th Street, steep, rather than the easier pedestrian corridor where NE 6th would be. And not quite as briskly back (via said corridor), because of a full stomach, but still walking quickly rather than strolling.
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