100 lb. Club - How do you exercise?

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02-24-2009, 03:15 PM
I have been very interested to read all the different ways folks on the 100+ Board find to move their bodies. Does it seem to you like most exercise fits into one of three categories: strength, cardio, and flexibility? (Obviously some kinds of work-outs incorporate more than one of those categories). I personally think of core strength training (this explains that http://www.mayoclinic.com/health/core-exercises/SM00071) as different than standard strength training.

I am currently only walking ---- I don't even stretch before or after! How do you move your body? Are you sampling from all three different menus? What keeps you going?

:wl: :running: :trampo: :ebike: :belly: :yoga:

02-24-2009, 03:28 PM
I walk/jog 30-45 minutes 5 days a week. I need to add some strength training. I do the treadmill on a 9% incline and this has really strengthened my leg muscles. I can step up on a chair without grabbing on to anything to help myself up now. I just discovered this the other day and made hubby come and look. :D I do a lot of lifting at work. I work in a bakery and lift 50 pound boxes and bags all the time.

02-24-2009, 03:47 PM
Great thread idea! First off I LOVE to exercise!!! I was a swimmer as a teen and I was in the Army for 4 years (I ran all the time). I am so happy to be working out again and I feel great! I started out walking and then after a month on plan I joined a gym.

This is my current routine. I just started training for a 10K so the mileage increases every week and there is some speed work built in too. Im using a plan I got from runnersworld.com

S Rest
M hr w/ trainer lifting weights, 30-60 min cardio (walk on an incline, elliptical, or stair stepper)
T Yoga 1hr & Run (10k training)
W- Spin Class 1hr & 30 min core workout
Th - hr w/ trainer lifting weights & Run (10k training)
F Rest
S Long Run (10k training)

Id like to lift weights one more day per week but I cant fit it in right now. Ill change my schedule in June since my 10k race is May 31st.

What keeps me going? Easy the changes in my body! Im stronger, I have more endurance, I dont run out of breath going up stairs, everyday I notice new muscles, etc. Im addicted!

02-24-2009, 03:48 PM
I enjoy the Billy Blanks Tae Bo videos... I also like doing the aerobics/ strength training/ and Yoga on our family's WII Fit. Once the snow finally melts away again I will resume walking and biking.

02-24-2009, 03:52 PM
My plan is a little intense, but really works for me:

M - 80-100 min cardio (usually on my elliptical, or 40 min elliptical with a 40 min exercise video...I like TaeBo and the Biggest Loser cardio)
T - 60 min cardio, 60 min circuit strength training (this is intense...cardio intervals mixed with hardcore lifting...I'll paste the current routine below, I do a new routine every 2 weeks)
W - 60 min Yoga Booty Ballet in the morning, 55 min elliptical
Th - 80-100 min cardio
F - 60 min cardio, 60 min circuit strength

On weekends, I work on getting -something- in, but it isn't as regimented...walking somewhere, or riding my bike to run an errand, or even just hardcore cleaning. Usually that's one day a week and the other day is rest.

This is my current circuit:

02-24-2009, 03:52 PM
I bike (recumbent stationary) 30 minutes, 6 days a week.
I strength train at home with free weights, 2-3 days a week.
I try to get in a 10-20 minute walk outside daily.
I try to MOVE my butt, do yardwork, put a little effort into my daily activities, park far from the store, etc.

02-24-2009, 03:57 PM
My plan is a little intense

:dizzy: OMG you are hardcore !!! I thought I was a little nuts but you win ;) LOL

02-24-2009, 03:57 PM
I do a version of kickboxing 3 times a week (M, W, Sat-45 min/class) and that can vary. Mondays is usually legs, Wednesday is a lot of upper body, but they mix it up and Saturday is always a mix.

I also do Yoga (60-75 min/class) every other day, which I love. I can not believe the improvements I am seeing in flexibility and strength.

I also am out and about with my dog as she is a very active lab. :D

02-24-2009, 04:00 PM
I work out 6-7 days a week now. 3 days, I do 30 mins of either upper body, core, lower body, flexibility, etc, and 2 days I do 15 mins of that plus 20 mins on the elliptical. Then on the two days I'm not doing that, I'm ellitpicalling for 20 mins and some days I double up and exercise and do somethign active like roller skate. :)

02-24-2009, 04:06 PM
I do an hour of cardio four days a week. I try to mix up the time on a stationary bike, an elliptical & a rowing machine. One day a week, I do a yoga class instead -- that's my rest day. On weekends, I do a yoga class & an hour of cardio on Saturday, and a swim class & about 45 minutes of cardio on Sunday. I also try to handle my dumbbells at least three sessions a week.

I know I need more strength training. I just tried to get into a weight class through local adult ed, but it sold out the day it was offered & they couldn't get the trainer to run a second ession.

02-24-2009, 04:15 PM
i hated working out... i think if i tried to do it with no structure even now that i would be lazy. so i've been doing the 30days shred. i do that most days and i do something else 2 or 3x a week... yoga, walking, other workout vids on demand... i just MOVE :D

02-24-2009, 04:52 PM
I lift weights for about an hour a day 5-6x per week with 15-20 minutes of cardio intervals afterward. On weekends I do something family orientated and physical like walks, riding bikes or swimming. If the family isn't up for it I ride my bike solo or head to the gym for an hour of cardio. So 7 days a week of something. It averages out to 90 minutes or so per day. Some body parts require more time, some less.

I also try to avoid using my car when possible, either walking or biking. If my boys occasionally don't walk the dogs I do that too.

02-24-2009, 04:52 PM
I walk. Being sedentary comes naturally to me. :( I work on the computer all day and have a 40 minute commute each way. I make sure that I take a break twice a day and walk for 10 to 15 minutes.

At home I am using Leslie Sansone’s Walk Away the Pounds video. She has different length segments and I aim at 30 minutes a day. She incorporates some strengthen building with them. I just got her firming video because I want to learn how to correctly do some additional firming exercises. Then I plan to be able to do them while watching tv.

Thanks for the exercise link. They have some videos on how to use a fitness ball. I am going to check them out!

02-24-2009, 05:43 PM
5x per week walk 45 mins on steep, hilly roads at lunchtime at work.

3x per week 15-30 mins strength training, doing the NROLW program at home in the evenings right now.

2x per week on weekends 45-60 mins of biking around my hometown, on streets and creek paths.

3 to 4 hours per day each workday I stand at my desk rather than sitting; I wear headphones to listen to music and dance a little while I work. It's not cardio exercise, but it burns extra calories.

I also do 1 to 2 hours of around-the-house stuff per day. More extra calories burned.

5 to 7x per week, vigorous sex with my husband for 30 to 60 mins.

So that's about 400-450 minutes of real "exercise" per week (about 60 mins per day), and another 30 hours (4 hours per day) of extra calorie-burning activity.

02-24-2009, 07:03 PM
5 to 7x per week, vigorous sex with my husband for 30 to 60 mins.

NOW that's my kinda exercise!!! If only I could get my b/f to jump onboard! LMAO!!!


02-24-2009, 07:48 PM
Right now I am walking 30 minutes five days a week and ride a stationary bike twice a week. I am going to start incorporating weights next week.


02-24-2009, 07:50 PM
My typical week:

Mon, Wed & Sat:
Warm up: 5 min elliptical
Strength Training: 60 min with my personal trainer
Cardio: 30 min elliptical
Stretching: 15 min

Tues, Thurs, Fri, Sun:
Cardio: 45 min elliptical
Abs: 15 min
Stretching: 15 min
(These days I usually throw in a little bosu ball stuff and speed bag for fun)


02-24-2009, 07:59 PM
I exercise 5 days a week...I like to try new things so I don't get bored. I can't wait till it warms up so I can get back to swimming laps! I have 3 small kids so I usually do my run at 5 am on my treadmill and the rest is done when I can squeeze them in :)

My latest schedule:
Monday: 3 mile jog/run (I'm interval training to decrease time and increase run) and then 20 mins of free weights...and sometimes my pilates dvd
Tuesday: Pilates dvd(25 mins) then 3.5 mile jog/run
Wednesday: 60 mins elliptical and 20 mins free weights
Thursday: 30 Day Shred and 3 mile jog/run
Friday: 3 mile jog/run and 20-30 mins free weights...sometimes pilates too depending on time

02-25-2009, 12:05 AM
I get on the treadmill for 15 minutes first thing every morning, every day.

Five days a week I do the Gaiam A.M./P.M. morning stretch

Three days a week I do a full body weight training workout with free weights. I follow it immediately with 30 minutes of interval training between a treadmill and an elliptical cross trainer.

On my non-training days, I do a variety of DVDs that involve dance and core training, like belly dancing or Zumba.

I rest on Sundays.

I'm training with goals in mind. I want to be able to confidently ski, snowshoe, sail, play tennis and golf, go swimming and dancing for hours.


02-25-2009, 01:56 AM
Mandalinn's plan scares me! ;)

My week usually looks like this:

M - 35 minute walk to gym, 60 mins workout (weights and cardio), stretches. 30 min walk in the evening.

T - 35 min walk to gym, 60 mins cardio workout, stretches, 30 mins walk in evening

W - 1 hour walk, split into 2 x 30 min lots

T - 35 mins walk to gym, 60 mins cardio, stretches, 30 mins walk in evening

F - 35 mins work to gym, 60 mins workout (30 cardio, 30 weights, with trainer), 30 mins walk in evening

S - 35 mins walk to gym, 60 mins cardio.

S - usually a walk of some kind, sometimes a swim.

02-25-2009, 02:30 AM
I walk to school or walk to friends houses or walk to the movies. When I get some more weight off and finish school I'd like to add some kind of sport like mountain biking. I tried to ride a bike when I was 320ish and it was really not doable on my bike (nothing like your stomach intefering with pedalling) but I think in a few more weeks I'm going to tackle it again.

02-25-2009, 11:18 AM
it's completely contrary to my nature, is what exerercise is LOL I fight it and hate it and resent it and all those good things, then i just sigh and go do it LOL. I'm still a BIG 'OL GIRL so I'm not doing anything crazy

* walk 45 minutes every night (indoor a huge entertainment complex, they have routes marked out and you have to go up and down the stadium stairs 5 times)
* resistance bands every other day
* 3 -4 times a week a little bow-chicka-bow with the DH
* dancing while making dinner now! heheh silly but it's fun
* just moving around more - doesn't sound like much, but after 25 years of melting into the sofa, being up and about doing anything is heart-lifting :)

I'd love to swim!!! i've always loved the water - and while I NEVER like to put my life on hold and not do things because of my weight, i just can't bring myself to subject others to my thighs at the moment LOL

02-25-2009, 11:48 AM
Tracy! I just spit water on my computer screen laughing at "bow-chicka-bow"!

My routine is pretty simple:

Monday-Thursday: Walk 30 minutes at lunch with my friend and his three dogs
Friday: Dancing for a couple of hours (not straight! )
Saturday: Heavy cleaning and gardening
Sunday: rest (it's usually a laundry and homework day)
Whenever I can: Some "bow-chicka-bow-wow" time with my hunky BF!

Today, I'm starting some "secret" workouts that take place during the day in my bathroom at work! I'll let you know how that develops! :)

02-25-2009, 12:30 PM
I want to know about the secret bathroom workouts!!! I've often thought what a waste the whole day is at work, exercise wise -- what kinda stuff are you gonna do????? I do back leg lifts at the photocopier LOL and now i see other people doing it! i put up a little chart in front of the machine as most of us wait for the copies -- fun little 1, 2 or 3 minute routines - the machine tells you how long you have to wait, so there it is :)

02-25-2009, 12:30 PM
ok i just read my own post and "back leg lifts" i'm not implying i have HIND LEGS hahahahah you know what i mean - the leg lifts that go backwards !

02-26-2009, 08:51 AM
I work out pretty much every day.
I do strength training 4 times a week.
Cardio that includes biking, running, DVDs.
Stretch that includes pilates and yoga.

I have just joined the Y so that I can do swimming. I am going to do a sprint distance triathlon in July, and am starting a 16 week training program for it.

I never would have been able to do anything like this 100 pounds ago, and I realize how gradually over time I have created a body that can do all this, and actually *wants* to do it. It's amazing.

02-26-2009, 09:15 AM
Right now Im doing 30 minutes of TBL workout of the morning, then 4-5 miles @ 3mph, incline @4-6, on the treadmill at night. Takes 80-100 minutes.

02-26-2009, 01:39 PM
My current routine looks like this:
3x per week = karate
6x per week = yoga
3x per week = weights/muscle training
6x per week = walking at least 40 minutes or cardio DVD

I try to do at least walking and yoga everyday. One week I'll do karate workouts 3x, and the next week I'll do the weights.

02-26-2009, 04:01 PM
I like to mix it up....I do mostly cardio (treadmill, recumb. bike, or elliptical) and strength straining. I am doing a little yoga. I am also trying to remember to do some core "stuff"" more often. I get bored easily, so I need to change things up in order to stay interested!

I also throw in walking my dogs and different dvd's that I have at home.

02-27-2009, 02:40 AM
treadmill 4 times a week for 30 mins at a time
yoga 5 times a week for 30 mins at a time

That's it :)

02-27-2009, 09:52 AM
I never would have been able to do anything like this 100 pounds ago, and I realize how gradually over time I have created a body that can do all this, and actually *wants* to do it. It's amazing.

Lori - fiberlover

Lori - thank you for the hope that I can create a body that can do all that! I saw on your blog that you have used Leslie Sansone DVDs. She is my exercise guru right now!