DnvrFox

As I enter the winter doldrums around here, I already notice a slight weight gain.

I am a complete failure at doing spinning in my basement on my trainer. Just does not work for me. The last few days I and my wife have been doing aerobics at a local fitness center.

I find that if I switch between the Lifecycle (which has a built-in HRM and a choice for "random" with a changeable level of difficulty which really feels like biking), the elliptical and the stair stepper, I can manage to do 15 minutes each for a good 45 minutes workout without being bored to tears.

It is bright, lots of other folks doing aerobic kinds of things, lively music.

So, this is going to be my strategy for the winter, when it is too cold and dark to bike.

Wish me luck.

I hate winter.

JCM800

Sounds like a great plan that offers a little more excitement.

Regards.

L J Horton

Good Luck, Denver. I want you to be fit and healthy come Spring so you can tear up that bike path again!

DnvrFox

After a 2 mile power walk around our "loop", wife and I went to health club and I did 20 minutes on the bike - pretty good workout - cadence between 94-110, heartbeat between 126 - 150 bpm.

Then did the ellipse for 15 minutes - again pretty good workout, then the treadmill, where I set the incline pretty high and got the speed up to about 6mp for 10 minutes.

Feel pretty good right now. Perhaps there is "winter hope" after all!!

scubagirl

Does the club offer Spin Classes? If you can work one or two in a week that will help a lot.

DnvrFox

No, a very basic club with just equipment - but also very inexpensive.

But, spinning classes are not high on my priority list.

Thanks.

DnvrFox

Well, the club is working out pretty well.

Tonight I did

1. 25 minutes on the bike using the "random" feature, which varies the pedaling resistance much like typical riding. Was able to pedal at up to 110 rpm's, which is pretty good for me, and got the heart rate up to 151, which is also pretty good for me.

2. 15 minutes on the treadmill at 4.5 mph, with some running at about 6 mph, which again is pretty good for me. I sometimes think I have forgotten how to run, and it is nice to get in the "habit" of running just to show myself that I can do it!! I am keeping the running to two 1 minute sprints within the 15 minute workout, as my plantar fasciitis is aggravated by the running, and I want to build into it easily.

3. Finished off with 5 minutes on the elliptical, which gave me a total of 45 minutes of pretty intense cardio.

Still doing the weight lifting - but, as a matter of convenience, doing it at h ome on my home gym.

Hope I can keep this up during the dark and cold months.

It was warm enough today to have a full-day's ride, but, alas I had to work all day long!! Darn!

RiPHRaPH

i just joined a full service club with terrific amenities. classes galore. 5:30am spin class it packed. you have to sign up for it because there are only 25 bikes, and only half have SPD clips.

anyone tried bosu classes?

with a corporate rate, it is only $60 a month for me and my wife. and we can put a freeze on membership during the summer months.

i am focused! its a lot easier when you have specific goals.

late

bosu? What the heck is bosu?

RiPHRaPH

bosu is core training, where you do step class on a ball, with a base - so you have to balance like surfing. it is great for core stabilizing. and who can't use that?

Guest

The bosu looks like a half swiss ball- you know those swiss balls you can blow up then lay on to do your sit ups or work with some other exercsise moves.

The bosu looks like a half swiss ball with a platform on the bottom part so it can sit on the floor. Now suddenly, everything you did on a step for step class you can do on the bosu, except with the bosu, you have to really work on balance and stuff. It seems to really be taking off- every fitness convention I've been to in the last 2 years has featured Bosu, and it's just growing in popularity. At the last convention I went to (early November), Bosu sold out of all their product. It was the hottest, fastest selling item there and you couldn't get your hands on one. We filled a room up with about 500 Bosu for a Bosu specialty class, and the class was packed.

I don't know if they're good or bad. I really am not into the Bosu or step or any other format out there, but if you're exercising, it can't be all bad.

Koffee

DnvrFox

Okay, gang.

I am now doing 30 minutes of pretty intensive stationary bike riding daily, with random but increasingly more resistance.

Heart rate from 120-151

So, can I count this in my overall bike mileage for the year? I figure about 9 miles per day equivalent.

(I also use the treadmill 15 minutes, including running at 6.5 mph, and the elliptical for about 5 minutes.)

DnvrFox

Okay - here is where I am at the moment.

1. I have the new bike set up as a trainer in my basement in my home gym area. I have a TV with a videoplayer for the Spinerval videos, and also another TV hooked up to the cable (I watch both - the Spinerval also has a video pic of the gear changes in the lower right hand corner). If I work out at home, I do the full 45 minutes Spinerval video. I am using a HRM at home and try to stay about 130-140 BPM, with variances due to changes in intensity in the video.

2. I also am going to the gym with wife where I do 30 minutes on the Life Cycle, and then fifteen minutes on the treadmill walking at 4.5-4.7 mph and running at about 5.5 mph. The bike has a HRM which works, and I go from about 126-145 BPM. The treadmills never measure my HR accurately, but I slow down a couple of times and take my heart rate manually, and I am generally in the 130-150 area.

I am doing one of the above daily, unless it is the weekend and the weather and snow are abated, and then I go for a 20 mile ride down the trail.

3. I also still go for power walks around the area, generally covering about 2.5 - 3 miles each time.

So, I am getting cardio (one of the above) daily, and sometimes 2 x's daily.

4. I am also still lifting weights, and have noticed that I have come off of a plateau, and am increasing my weights.

I.e., current bench routine is:

12 @ 157 lbs
10 @ 177 Lbs
8 @ 187
6 @ 197 and then I try for a higher poundage, just for kicks, and am currently hitting 212 lbs 1X AFTER doing the above routine.

Then I finish off with 12 @ 177, then go to inclined bench press for 12 @ 157 lbs

(whew!)

Anyway, I am alternating lower body and upper body.

I feel great, am not fatigued, and am trying carefully not to push too hard, which I think is deadly.

Just to bring you (and ME) up to date. Nice to have a log/place to put things.

I am also placing my workouts in Activebody.org.

Have a nice Christmas!

Both of the

SipperPhoto

Wow Dnvr... you bench a heck of a lot more than I ever have... I think my top bench was about 185 or so... you ARE the man !

Jeff

DnvrFox

Thanks - but really not much compared to the BIG guys!

However, it is nice to know that even at 64yo, you can actually improve your strength, instead of just trying to keep even, which is what I feel I have been sort of doing last few years!

Bokkie

Don't underestimate them Denver Fox. They are really very good and if a good instructor leads them you'll be amazed at what you get out of them. I managed to spin solo, standing, for an hour.

A lot of little things add up to a good workout, so do what feels best for you. Some days will bore you, make no mistake, but don't let that discourage you. When you feel down in some areas, go to the machines and do routines on others that might interest you.

It sounds crass like a finger-down-your-throat cliche but I start off every session at the gym saying something like this: "I don't always find exercise enjoyable but it's invariably beneficial."

That often motivates me to get 80% out of it when maybe minutes before I was in a 30% state of mind. Don't let the routines limit your potential. Sounds like you are doing ok but look for the enjoyment and benefits the exercise give and the rest'll fit in quite nicely.

DnvrFox

I have no problem with the concept of a spinning class.

Our nearby rec center offers them. But, my work and home schedule are such that there is no way I could easily fit these in, given the times they are offered and the times I can be there. Our classes are so full that you have to show up far in advance to reserve a spot - they will not let you reserve ahead of time.

But, rather surprisingly, I am doing well with my trainer at home. I really enjoy the "Clydesdale" video from Spinervals - it is just about my speed, and I can vary the intensity by varying the tension (I have full adjustable tension from the bars) on my trainer.

I would suspect that my training goals, at age 64, are possibly somewhat different from your training goals, although I don't know your age or circumstances.

Thank you for your kind interest and suggestions.

Bokkie

Denver, I'll be 50 in March, a considerably young age, unless of course I happen to be in denial!

At any age, there is a threshold where we have to be careful with injury for it can take longer to heal muscle tear for example caused by strenuous exercise. I see your problem in not being able to schedule classes and there seems no easy solution to that. You can self-pace, like you have in mind on your trainer, but sometimes a group effort can act as a catalyst to motivate a session.

I've only ever seen them in photos but Tacx do an ergotrainer called IMagic or something like that that links your training effort to a PC simulator. Is that an option?

DnvrFox

Thanks for all your efforts, Bokkie.

Actually, I am really quite happy with exactly what I am doing now, and have no desire for a change in my training program. I think it fits me and my goals quite well, and is a pretty effective prorgam!

Have a good New Years!

Bokkie

You too Denver. I have actually just been to the gym and had a really good weights workout. I have that pleasant tingle in my arms and the shortest day has now passed and it starts to get lighter (alas not warmer) so all in all there are some definite goals ahead of me. Glad to hear your fitness regimen is right for you and that's important for there's no one-size-fits-all when it comes to that. You also have a fine collection of bikes I notice.

DnvrFox

Whooee!!

Did the much more advanced Spinerval workout, "No Slackers Allowed" this am.

Man, cadences of up to 140 rpm, standing up with big ring with cassette at 12, only 15 second soft-pedal times, etc.

Kept the heart rate generally about 140 during the intense periods, and modified the workout by taking a bit longer soft-pedal periods.

Between the gym and home, today, got a total of 1.5 hrs in, including 5 minutes of continuous running on the treadmill.

Feel really great that I can do this!

Bokkie

Attaboy, Denver!