I was in the FPP, Fitness Protection Program, this weekend. I took the whole weekend off and an additional day. Saturday would have been a normal gym day. I chose to take it off because I was a little sore and it was “leg day”. Sunday is my usual day off during the week. I try to only take one day off per week. Monday, I was unfortunately sick.
Saturday, I chose to bake all day. I was home alone (which happens rarely) so I took advantage and wanted to stock the freezer with desserts. I baked for about 6 hours and made about 8 different recipes. Most, we threw away because they did not taste good. I think there is a learning curve with cooking and baking with different flours. So I was still active, just not as much as normal.
Cardio was my go-to when at the gym. Why? Because I knew what to do. Get on a machine and move for 30-60 minutes. I added in some HIIT (High Intensity Interval Training) occasionally. It’s not my favorite.
When it came to weight training, I knew very little. I would watch others in the gym lifting but never really understood the what and why. They would make all sorts of faces and noises. Looked like a lot of work I was not going to do.
Well, I do it now. After talking with my trainer and doing some research, strength training is needed for weight loss. Muscle burns calories and is needed for everyday activities. More calories burned equals more weight loss.
Do a combo of activities. I do cardio every time I am at the gym. The time depends on if I am including strength training that day as well. Typically Tues, Thurs and Sat are weight days with 20 minutes of HIIT cardio. Mon, Wed and Fri are steady-state cardio days. I typically use the elliptical, elliptical “on steroid” or the freemotion stair/elliptical combo for the HIIT training. These machines allow for me to control my speed up/slow down without having to press buttons. The elliptical “on steroids” as I like to call it is an elliptical style machine with an inclined base. For my steady-state I like the stairstepper or a machine called Lateral motion. I do one of these for 30 minutes then walk on the treadmill or elliptical for 15-30 minutes.
Ask questions and try new things. Find what works well for you and your current fitness level. I started with 7 minutes on the stairs and moved up as I got more comfortable. Now I am working on adjusting my speed to increase intensity. Also, do something that you can use proper form the entire workout. Slouching or resting on the armrests limits the caloric burn you will receive. Engage as many muscles as you can especially the core.
Do research. Ask questions of trainers at your local gym. Talk to your doctor. Do what is best for you. Just because it works for me, doesn’t mean it is right for you.
Let km know if you find something you enjoy. I am always looking for new things to try.