Ways to follow the recommendations (part 2)

This week I made it both easier and more difficult for myself.

I ran 4 times for a total of 153 minutes. This was more challenging than last week owing to the fact that running for 60m is much more exhausting than running 2x30m. Next week I think I will try to run around 35-40mx4 instead. Monday and Tuesday I get to rest from running, so next Wednsday I’ll get to see how the recovery went.

To make it easier I did the same strength workout two times. It was a full body workout that included military press, chin up, dips, glute bridge, hip thrust, lunges and windshield wipers. I think 8 exercises is a good amount for a 1 hour workout. Next week I think I will try to do circuit training, again full body.

In general though, I’ve lost about 2 pounds of weight, about a kilo, and I absolutely feel lighter, so I’ll keep on going for a bit.

Fitbit stats week 33

Steps average: 18243/day
Weight: 180.3 lbs (Monday morning)
Sleep: 6h52m/night
Resting pulse: 51
VO2-max estimate: 48-52

Recommendations in short

Cardiovascular exercise:
150 minutes of moderate exercise or 75 minutes of intense exercise.
Moderate: 40-59% of HRR
Intense: 60-74% of HRR
Walk at least 7000 steps per day.

Resistance exercise:
8-12 repetitions at around 70-84% of your maximum capability. 10 exercises targeting all major muscle groups. At least 2 times a week.
Mobility exercise:
Static or dynamic stretching for all major muscle groups 2 times a week.


HRR%:
To get the % take your pulse during activity (PDA) minus your resting pulse (RP), the divide that number with max pulse (MP) minus RP. So (PDA-RP)/(MP-RP ). Here is an example from one of my runs this week.
My MP: 187 (207-0,7*28)
My RP: 51
My PDA: 129
187-51=136 and 129-51=75
75/136=55%

Publicerad av FysioNoa

Jag är fysioterapeut (utbildad vid Karolinska Institutet) som är intresserad av hälsosam träning och forskning.

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