Thread Tools
Old 01-05-2009, 10:23 AM   #1  
PR 1 Mile: 9:44
Thread Starter
 
dixied's Avatar
 
Join Date: Aug 2007
Location: Pensacola
Posts: 1,555

S/C/G: 200.5/160/130

Height: 5'-4"

Default 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.
dixied is offline  
Old 01-05-2009, 10:24 AM   #2  
PR 1 Mile: 9:44
Thread Starter
 
dixied's Avatar
 
Join Date: Aug 2007
Location: Pensacola
Posts: 1,555

S/C/G: 200.5/160/130

Height: 5'-4"

Default

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:

Last edited by dixied; 01-13-2009 at 10:29 AM.
dixied is offline  
Old 01-05-2009, 10:26 AM   #3  
no longer single
 
me4life's Avatar
 
Join Date: Jun 2008
Location: michigan
Posts: 732

S/C/G: 225/220.5/150

Height: 5'5"

Default

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:

Last edited by me4life; 01-08-2009 at 07:24 PM.
me4life is offline  
Old 01-05-2009, 10:29 AM   #4  
Blue Blood
 
djay's Avatar
 
Join Date: Jun 2008
Location: Memphis TN
Posts: 1,056

S/C/G: 293/274/150

Height: 5'10"

Default

My Excersise Log

Week One
1/4:
1/5:
1/6:
1/7:
1/8: Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs! Let the challenge begin!
1/9: Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs!
1/10:

Week Two
1/11
1/12 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs!
1/13 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs!
1.14
1/15 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs!
1/16 Level 4 Walked 45 mins. at 3 MPH. 14 flights of stairs!
1/17

Week Three
1/18
1/19 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs!
1/20 Level 4 Walked 45 mins. at 3 MPH. 20 flights of stairs!
1/21 Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs!
1/22 Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs!
1/23 Level 4 Walked 45 mins. at 3 MPH. 6 flights of stairs!
1/24

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

Last edited by djay; 01-23-2009 at 09:27 PM.
djay is offline  
Old 01-05-2009, 10:38 AM   #5  
Rawkin on the BLUE TEAM
 
Join Date: Dec 2008
Location: Europe
Posts: 18

S/C/G: 155,2(70,4)/146(66,2)/125(57

Height: 5'4

Default

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

Last edited by SophiaAugusta; 01-22-2009 at 05:09 PM.
SophiaAugusta is offline  
Old 01-05-2009, 10:38 AM   #6  
Senior Member
 
Fat Chick B Gone's Avatar
 
Join Date: Apr 2008
Posts: 1,397

S/C/G: obese/obese/healthy

Height: 5'7"

Default

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

Last edited by Fat Chick B Gone; 01-17-2009 at 03:41 PM.
Fat Chick B Gone is offline  
Old 01-05-2009, 10:59 AM   #7  
Senior Member
 
ggmugsy's Avatar
 
Join Date: Sep 2007
Location: Coeur d'Alene, Idaho
Posts: 716

S/C/G: 212/190'ish/125

Height: 5' 2"

Default

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:

Last edited by ggmugsy; 01-10-2009 at 12:50 PM.
ggmugsy is offline  
Old 01-05-2009, 11:07 AM   #8  
NROL4W-Stage 5
 
pintobean's Avatar
 
Join Date: Feb 2008
Location: Gotham City
Posts: 921

S/C/G: 207/148.5/125

Height: 5'1.25"

Default 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 -

Last edited by pintobean; 01-25-2009 at 09:38 AM.
pintobean is offline  
Old 01-05-2009, 11:13 AM   #9  
Senior Member
 
jahjah1223's Avatar
 
Join Date: Oct 2008
Location: memphis
Posts: 2,163

S/C/G: 170/Ticker/124-126

Height: 5'3"

Default

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:

Last edited by jahjah1223; 01-09-2009 at 06:59 PM.
jahjah1223 is offline  
Old 01-05-2009, 11:16 AM   #10  
Senior Member
 
zinkemomx2's Avatar
 
Join Date: Feb 2006
Location: Northern Michigan
Posts: 1,337

S/C/G: HW-300.2 GW-<175

Height: 5' 5.75"

Default

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
zinkemomx2 is offline  
Old 01-05-2009, 11:32 AM   #11  
Senior Member
 
Join Date: Jul 2008
Location: PA
Posts: 430

S/C/G: 221.8/221.8/160

Height: 5'3

Default

Week 1:

1/4: 30 Minutes (Jillian Michaels Shape Up Front)
1/5:
1/6: 30 Minutes (Cardio Kick Box)
1/7:
1/8: 30 Minutes (WATP Moves & Kick Boxing Moves)
1/9
1/10: 30 Minutes (Shape Up Back)

1/11
1/12:45 Minutes (The Biggest Loser)
1/13:
1/14:30 Minutes (Cardio Kick Box)
1/15:
1/16:
1/17: 30 Mins (Sahpe Up Front

1/18:
1/19:
1/20:
1/21:
1/22:
1/23:
1/24:

Last edited by scarahjs; 01-19-2009 at 12:27 PM.
scarahjs is offline  
Old 01-05-2009, 11:34 AM   #12  
The Sky is the Limit!
 
Nixmom's Avatar
 
Join Date: Feb 2008
Location: So Cal
Posts: 1,179

S/C/G: 227/ticker/145

Height: 5'6"

Default 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

Last edited by Nixmom; 01-25-2009 at 03:33 PM.
Nixmom is offline  
Old 01-05-2009, 11:40 AM   #13  
Go Blue Team!
 
inklestinkle's Avatar
 
Join Date: Jan 2006
Location: BR, La
Posts: 145

S/C/G: 154/148/115

Height: 4'11"

Default

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:

Last edited by inklestinkle; 01-14-2009 at 01:22 AM.
inklestinkle is offline  
Old 01-05-2009, 11:47 AM   #14  
Ashley
 
jmfan317's Avatar
 
Join Date: Jul 2005
Location: Las Vegas, NV
Posts: 738

S/C/G: 175/ticker/140

Height: 5'7

Default 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

Last edited by jmfan317; 01-11-2009 at 11:50 PM.
jmfan317 is offline  
Old 01-05-2009, 11:56 AM   #15  
Senior Member
 
StacyLynn225's Avatar
 
Join Date: Aug 2006
Location: St. Louis
Posts: 123

S/C/G: 247/229/165

Height: 5'8"

Default

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

Last edited by StacyLynn225; 02-06-2009 at 12:35 PM.
StacyLynn225 is offline  
 


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off



All times are GMT -4. The time now is 04:30 AM.


We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.