exercise - wanting to jump in at the deep end question
Hello all,
I'm not quite sure how to word what my bottom line question is going to be, but I could really use some advice.
I'm a teacher and I have the month of July off. I am so focused on making some progress, that I promised and planned to workout in some way every single day through the entire month of July.
I'm smart enough to know that I can't do the same things all the time. I'm smart enough to listen to my body if I'm really hurting.
However, I'm not smart enough to figure out the MAXIMUM that I can SAFELY do. And, that is my question. How do I figure that out?
On July 1, I did 45 minutes of weights and 60 minutes of cardio. All of this would be at moderate heart rate. I'd say varying from 6-8 on the toughness scale. On July 2, I did a 60 minute interval class at my gym and 60 minutes of moderate to slow walking. Today, July 3, I didn't go to the gym but walked outside shopping for about 4 hours.
A couple of side notes. I have terribly plantar fasciitis which is really bothering me at the moment. Every step hurts, but there really isn't anything I can do except ice and stay off of it. I refuse to quit exercising because of foot pain.
So. What I'm trying to figure out.. again.. is.. what is the maximum work that I can safely do?
Do I just do as much as I can and listen to my body? I worry about this because my body already says it hurts after 3 days.
I should add that I've worked out 2-3 times per week, usually for 60-90 minutes at a time for the last 9 months or so. So, I'm not completely new to working out, I just want to step up the pace as high as I can this month. Also, I'm in my mid-forties. Gosh. That sucked to say. (sound like one of my students.. ugh!)
I worked with a trainer to figure out which days to do things, but realized after the very expensive appt that I hadn't asked how long I could do the things he suggested I do.
Do I risk injury if I go too hard? Would it help if I did "two-a-days" (one workout in the morning, one in the evening)? Am I unwise to do this at all?
I love this board and consider it to be THE source in the know. Sorry this is so long. I just wanted to give all pertinent information. I'd really appreciate any suggestions you all could give.
I think your body will tell you what it can and can't do. Get your shoes properly fitted to help your PF, and see if you can get some exercises from your Dr. about treating it.
if your feet are hurting- bike or swim. And keep icing if that helps.
I just finished reading Where Did All the Fat Go? The WOW Prescription to Reach Your Ideal Weight and Stay There by Robert Huizenga from the library. He's the doctor on The Biggest Loser. That book advocates two-a-days, an hour in the morning that's all cardio and an hour in the evening that's strength-training and/or cardio. So, you might find that book useful. It's about as intense of an exercise program as I've seen recommended for weight loss. I don't think he cares much about pain -- ice and an NSAID and get back to it, just like a professional athlete. I wasn't willing to go there, but, I am upping my exercise some after reading that book.
I personally don't exercise more than an hour per day. 30 minutes is more like it. Sometimes 40.
I'd try to be moderate and not go whole hog. Cause you're not going to keep it up after school starts back, right?
If that's the case, I don't see any reason in torturing yourself for a month.
Find something do-able that you enjoy and that you can keep up long term.
As for the PF, arch supports in my shoes help me.
Best wishes
Edit: Oh, btw, I'm 45, so I feel your pain on the age thingy.
Listen to your body. If you over train your body will tell you by causing injury, if you're injured you can't exercise, period, so that's really no good, is it?
My recommendation would be to workout every two days at a higher intensity... a rest day in between will help the muscles recoup and rest...but if you're feeling good on your off day you could still have an active day by biking or hiking just not so intense a workout, taking the stairs, parking further when you shop etc... Every little bit of exercise helps...
As for your PF definitely get recommendations from a physio therapist on exercises and stretches for you your feet. Also orthotics help a lot you could look into those with your doctor...
I had another thought about this. You might take a look at the websites of destination spas. They often will have a sample day with all the various classes you might expect to take if you went to a spa for a week or a month. These would generally include lots of yoga and stretching to help out with the increased exercise. There would probably also be encouragement to get a massage a day, which probably wouldn't work at home, but if you have access to a jetted hot tub that would get you some of the same benefits.
Different perspective...
im assuming you are trying to lose as much fat as possible, kinda thing? Well, in my opinion (and experience) working out intensly twice a day is a SUREFIRE way to lead to overtraining. Overtraining = no fat loss. Then people (women) think they arent losing because they arent exercising enough, or eating too much, so they exercise more and eat less = more overtraining/less fat loss/ serious metabolic/hormonal issues later.
My advice? Exercise MODERATLY (whatever that means for you?) one 45 min to an hour session a day, alternating between strength days and cardio days, or whateve; put a larger focus on NEAT (non exercise activity--- seriously, this is HUGE) and the really REALLY buckle down on your diet while you have the month off. Be as dilligent as you can, go as low as you can go. The diet is going to be responsible for the fat loss, not the exercise. Fat loss is about total caloric deficit. The 300 or 400 or 500 cals you burn a day exercising (and that IF you exercise HARD for an hour or 2) are piddly in comparision to the cals you burn just putzin around all day, doin your thing (and even sleeping). Basically, im saying dont sit down. Watch tv standing. Make sure you fidget. Take the stairs. Walk to the grocery store. Take the stairs, etc. COOK. Seriously. People who just pop something into the microwave and sit down and eat expend like 20 cals... people who COOK and prepare their dinners/lunches, can burn HUNDREDS of calories throughout the activity.
anyway, my point is, dont KILL YOURSELF exercising so much, youll just keep spinning your wheels. Focus all that energy into being very dilligent and spot on with your diet
FOr the PF, both my husband and I have had luck with the PF braces they sell at Walgreens or any drug store. You wear it at night on the afflicted foot and it stretches your foot all night. It REALLY helps.
exercise - wanting to jump in at the deep end question
