Blue Team - More than the minimum challenge
 

According to the new US Department of Health and Human Services guidelines (http://www.healthfinder.gov/news/new...x?docid=622000) adults should be getting at least 30 minutes of moderate-intensity activity five days per week, or 20 minutes of vigorous activity three days a week.

That's the minimum to maintain health, not to lose weight. So I'd like to challenge you to do more than the minimum.

For example is you are walking (moderate intensity) you need 150 minutes a week. If you are wogging/jogging/running you only need 60 minutes a week. So let's up the intensity, or the time, and do more than the minimum.

Not sure if you are a moderate or vigorous exerciser? How long does it take you to go 1 mile in your preferred form of exercise? Or, alternately what's your heart rate or Perceived Exertion? Here's a chart on how to tell how hard you're working:

Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead

I think 2-4 would be moderate, and 4-8 would be vigorous. Level 9 should only be done for 20-30 second intervals, and let's try to keep away from Level 10.

Week 1:

1/4: 3 Miles at track, 45 minutes
1/5: 4 miles on treadmill, 60 minutes
1/6: .5 mile warm-up, weights, 1.5 cardio - L7, 75 minutes
1/7: 3 miles on treadmill, 41 minutes, L7 w/stomach bug after first 1.5 mile
1/8: Day off - still felt sick
1/9: 4 miles on treadmill, 55 minutes, L6
1/10: 3 miles on treadmill

Week 2:

01/11: 3 miles at track
01/12: 3 miles on treadmill
01/13: 3 miles on treadmill, L7 ran 1.5, did big hills for .75 and walked the rest
01/14:
01/15:
01/16:
01/17:

i am so not going for level 10


Week 1:

1/4:
1/5: 30 min. c25k[L8] plus 15 extra minutes of walking afterwards[L4]
1/6:10 min. 100 push-up challenge
1/7:
1/8:30 min. c25k [L8]
1/9:
1/10:

My Excersise Log

Week One
1/4: :no:
1/5: :no:
1/6: :no:
1/7: :no:
1/8: Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs! :running: Let the challenge begin!
1/9: Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs! :running:
1/10: :no:

Week Two
1/11 :no:
1/12 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs! :running:
1/13 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs! :running:
1.14 :no:
1/15 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs! :running:
1/16 Level 4 Walked 45 mins. at 3 MPH. 14 flights of stairs! :running:
1/17 :no:

Week Three
1/18 :no:
1/19 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs! :running:
1/20 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs! :running:
1/21 Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs! :running:
1/22 Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs! :running:
1/23 Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs! :running:
1/24

Week Four
1/25
1/26
1/27
1/28
1/29
1/30
1/31

WEEK ONE
1/4:
1/5: 30 min power, 30 min abs, 60 min power-walking (5,7 km)
1/6: 90 min ashtanga yoga
1/7: 60 min pilates, 90 min ashtanga yoga
1/8: Rest day
1/9: 60 min power-walking, 20 min bicycle
1/10: Sick


WEEK TWO
1/11 Sick
1/12 90 min ashtanga yoga
1/13 30 min spinning, 60 min power yoga, 60 min step up
1.14 60 min pilates, 20 min power walking, 60 min step up
1/15 60 min afro dance, 40 min running/power walking/ power walking with maximum recline.
1/16 -
1/17 -

WEEK THREE
1/18 -
1/19 -
1/20 -
1/21 60 min pilates, 60 min running/powerwalking
1/22 30 min power, 15 min powewalking, 60 min afro dance
1/23
1/24

Week 1:

1/4: walking the dogs for 60 minutes
1/5: 32 minutes walk, 20 minutes run = 52
1/6: notta
1/7: 50 minutes yoga, 32 minute walk = 82 min total
1/8: notta
1/9: 22 min jog, 29 min walk = 51 min total
1/10: 75 min power yoga, 45min walk = 120 min total

week one total = 365 minutes

Week 2:
1/11: 49min trail run, 47 min walk = 96 min total
1/12: 40min elliptical
1/13: 20 min walk
1/14: 50 minute yoga, 38 minute walk = 88 min total
1/15: nada
1/16: nada
1/17: 25 minutes cardio machines

week two total = 269 minutes

Week 1:

1/4: Day of Rest
1/5: 31 minutes medium intensity snow shoveling
1/6: 20 minutes high intensity slush shoveling
1/7: lazy
1/8: lazy
1/9: lazy
1/10:

Exercise Log
 

I'll be doing the following: weights and treadmill.

Week 1 = 00 mins

Week 2 = 180 mins
01/11 - Rest
01/12 - 60 mins
01/13 - Rest
01/14 - 60 mins
01/15 - Rest
01/16 - Rest
01/17 - 60 mins

Week 2 = 271 mins
01/18 - Rest
01/19 - Rest
01/20 - 46 mins tready
01/21 - 60 mins
01/22 - 45 mins
01/23 - 60 mins
01/24 - 60 mins

Week 3 = ___ mins
01/25 - Rest
01/26 -
01/27 -
01/28 -
01/29 -
01/30 -
01/31 -

Week 1:

1/4:40 minutes of yoga.
1/5:25mins 30DS , 45 mins walk n tone 2 miles.
1/6:25 mins 30DS ,20 mins weights, 30 minutes 1.7 mile run.
1/7:60 min walk/jog 3.2 miles.25 minutes weights.
1/8:
1/9:
1/10:

Week 1:

1/4: Day of Rest
1/5: 18 min (looks like I will be getting up early tomorrow to play catch up)
1/6:
1/7:
1/8:
1/9:
1/10:

18/150

Week 1:

1/4: 30 Minutes (Jillian Michaels Shape Up Front)
1/5: :no:
1/6: 30 Minutes (Cardio Kick Box)
1/7::no:
1/8: 30 Minutes (WATP Moves & Kick Boxing Moves)
1/9:no:
1/10: 30 Minutes (Shape Up Back)

1/11:no:
1/12:45 Minutes (The Biggest Loser)
1/13::no:
1/14:30 Minutes (Cardio Kick Box)
1/15: :no:
1/16::no:
1/17: 30 Mins (Sahpe Up Front

1/18: :no:
1/19: :no:
1/20:
1/21:
1/22:
1/23:
1/24:

I loves me some challenges!!!!
 

Week 4:
1/25: Last rest day before 9 hr work days... taking it super easy
1/26:
1/27:
1/28:
1/29:
1/30:
1/31:
Week 3: REST WEEK Kinda - Injured and doped up
1/18: Nada
1/19: Walked around store 1 hour... longest time on feet in 3 days
1/20: Nada
1/21: Nada
1/22: NAda
1/23: Walked around various stores for 3hours
1/24:Cleaned house 5 hours.... rested
Week 2:
1/11: L3 ~ Walking Fleamarket 3 hours
1/12: L5 ~ 45 min TM
1/13: L5 ~ 30 min + 30DS
1/14: Fell at work - twisted ankle:(
1/15: Nada
1/16: Nada
1/17: Fell at home - tail bone contusion:( :( :(

Week 1: Starting point
1/4: L5 ~ 30 minutes tm 1.38 miles
1/5: L8 ~ 20 min 30DS L4 30 min tm 1.55 miles
1/6: L7 ~ 20 min 30DS
1/7: L5 30 min tm 1.63 miles 1/8: REST DAY
1/9: L5 ~ 20 min 30DS L5 45 min tm 2.33 miles
1/10: All day walking at outdoor market

Copying this on to post just to have quick reference
Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead

Week 1:
1/4: L2 - Rest Day (but I threw in a few reps on the new perfect pullup in beginner position.)
1/5: L6 - 1hr cross training
1/6: L6 - 1 1/2hr cross training
1/7: L5 - 1hr cross training
1/8: L6 - 1 1/2hr cross training
1/9: L6 - 45 min cross training, L7 - 30 min Zumba!
1/10: L1 - Day of Rest.

Week 2:
01/11: L1 -even though I was running around cooking all the meals for the week! ;) (Day of rest.)
01/12: L6 - 1 1/4 of cross training
01/13: L7 - Billy's Bootcamp Basic (about 45min cardio)
01/14:
01/15:
01/16:
01/17:

Exercise week 1
 

Week 1:

01/01 -30 day shred level 1, 200 crunches
01/02 -30 day shred level 2, 1 hr 30 mins treadmill, 200 crunches
01/03 -Rest Day, 200 crunches
01/04 -Rest Day, 200 crunches
01/05 -30 day shred level 3, 200 crunches
01/06 -Biggest loser vol.2 25 mins, 200 crunches
01/07 -30 day shred level 1, 30 mins treadmill, 200 crunches
01/08 -30 day shred level 2, 30 mins treadmill, 200 crunches
01/09 -30 day shred level 3, 30 mins treadmill, 200 crunches
01/10 -Rest Day, 200 crunches

Week 1 (wt. loss -2.8)
1/4: L7 45min Treadmill - L4 15min Weights
1/5: L7.5 27min Treadmill
1/6: Off day to watch BL ...How wrong is that?! Haha.
1/7: L6 27 min Treadmill
1/8: L2 60min mall walking
1/9: Off day
1/10: L3 30 min dancing
1/11: L6 - L8 27 min Treadmill
Week 2 (wt. loss -2.0)
1/12: L6 - L8 27 min Treadmill
1/13: L6 - L7 27 min Treadmill
1/14:Contemplating Off Day??
1/15: L6 - L8 27 min Treatmill
1/16: Ewwww...lazy, lazy, lazy
1/17: Not today either
1/18: Hungover :(
Week 3 Freebie Week
1/19 - Yikes!
1/20 - Big time slump!
1/21 - L6 - L8 35min Treadmill L4 20 min. weights
1/22 - L6-L8 27min Treadmill
1/23 -:(
1/24 - :(
1/25 - :(
Week 4 (wt. loss -0.2)
1/26 - L6 - L8 20min Treadmill
1/27 - :(
1/28 - :(
1/29 - L6 - L8 27min Treadmill
1/30 - :(
1/31 - L6 - L8 35min Treadmill L6 10min bike
2/1 - Football!!

Week 5

2/2 - L6 - L8 27min Treadmill
2/3 - :(
2/4 - :(
2/5 - L6 - L8 28min Treadmill
2/6 -
2/7 -
2/8 -




Perceived Exertion Scale
Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead