I thought I'd share my beginners workout journal for anyone that might be curious to remark...
The Workout:
My entire exercise routine from start to finish is only 13 minutes. I exercised in the morning before eating. My warm-ups take 5m which allows me to slowly raise my HR to 80% MHR. Cool-downs are 2m with heart rate recovery being recorded.
All RHR's were recorded with a heart rate watch lying on my back when I first woke up. They where the average of about 10 minutes activity. Lower points typically dipped around 38-33 bpm, with higher points being around 60-70 bpm.
Exercise Journal:
July 2, 2008
Rest HR: 49
July 3, 2008
HITT
Exercise: Stationary Bike
Intervals: 4
Frequency: 60s ON/ 60s OFF
MHR: 190
July 4, 2008
Rest HR 56
July 5, 2008
Rest HR: 47
HITT
Exercise: Stationary Bike
Intervals: 6
Frequency: 30s ON/ 30s OFF
MHR: 186
July 6, 2008
Rest HR 54
July 7, 2008
Rest HR: 48
HITT
Exercise: Stationary Bike
Intervals: 6
Frequency: 30s ON/ 30s OFF
MHR: 183
Advice: Take a couple days off. My MHR has dropped from 190 - 183. Wait until at least the 10th to work out. Compare RHR on the 9th to the 10th. Did not breath as hard today. Don't have sick feeling. I don't think this workout was as intense as usual.
July 8, 2008
Rest HR: 47
July 9, 2008
Rest HR 46
July 10, 2008
Rest HR: 44
HITT
Exercise: Stationary Bike
Intervals: 6
Frequency: 30s ON/ 30s OFF
MHR: 183
Recovery: 111 (2:20m; 20s to fix stopwatch)
July 11, 2008
Rest HR: 50
July 12, 2008
Rest HR: 48 (interrupted sleep)
July 13, 2008
Rest HR: 43
HITT
Exercise: Stationary Bike
Intervals: 6
Frequency: 30s ON/ 30s OFF
MHR: 186
Recovery: 117 (2:00 m - would've made 111 or less in 20 more seconds)
This workout seemed so much easier (I was pushing my hardest). I noticed that I could take in much deeper breaths (though still not enough air as I would like as I could feel my lungs stretch to full capacity and I wanted more). Also, my legs did not appear to build up lactic acid as quickly, and I did not get the sick and dizzy feeling as much as before.
Change in everyday life:
When I first start exercising 3 weeks ago my RHR was 55 bpm. Now it's 43 bpm. I am able to take much deeper breaths and my motivation, mood and focus have increased tremendously. My mind almost feeling 'numb' at times, instead of anxious or depressed. It's a clear and heavenly feeling compared what I'm used to. I can also read books much better as well without daydreaming (ADHD thing), and motivation has increased giving me better performance at work; more money. Who would've known exercise could have done all this for me. Before I used to have the 'anti-exercise' attitude, actually saying that exercise did nothing. I now can see the benefits in so many aspects of my life.
Thanks for reading. Please respond if you'd like. I'm up for comments and suggestions.
The Workout:
My entire exercise routine from start to finish is only 13 minutes. I exercised in the morning before eating. My warm-ups take 5m which allows me to slowly raise my HR to 80% MHR. Cool-downs are 2m with heart rate recovery being recorded.
All RHR's were recorded with a heart rate watch lying on my back when I first woke up. They where the average of about 10 minutes activity. Lower points typically dipped around 38-33 bpm, with higher points being around 60-70 bpm.
Exercise Journal:
July 2, 2008
Rest HR: 49
July 3, 2008
HITT
Exercise: Stationary Bike
Intervals: 4
Frequency: 60s ON/ 60s OFF
MHR: 190
July 4, 2008
Rest HR 56
July 5, 2008
Rest HR: 47
HITT
Exercise: Stationary Bike
Intervals: 6
Frequency: 30s ON/ 30s OFF
MHR: 186
July 6, 2008
Rest HR 54
July 7, 2008
Rest HR: 48
HITT
Exercise: Stationary Bike
Intervals: 6
Frequency: 30s ON/ 30s OFF
MHR: 183
Advice: Take a couple days off. My MHR has dropped from 190 - 183. Wait until at least the 10th to work out. Compare RHR on the 9th to the 10th. Did not breath as hard today. Don't have sick feeling. I don't think this workout was as intense as usual.
July 8, 2008
Rest HR: 47
July 9, 2008
Rest HR 46
July 10, 2008
Rest HR: 44
HITT
Exercise: Stationary Bike
Intervals: 6
Frequency: 30s ON/ 30s OFF
MHR: 183
Recovery: 111 (2:20m; 20s to fix stopwatch)
July 11, 2008
Rest HR: 50
July 12, 2008
Rest HR: 48 (interrupted sleep)
July 13, 2008
Rest HR: 43
HITT
Exercise: Stationary Bike
Intervals: 6
Frequency: 30s ON/ 30s OFF
MHR: 186
Recovery: 117 (2:00 m - would've made 111 or less in 20 more seconds)
This workout seemed so much easier (I was pushing my hardest). I noticed that I could take in much deeper breaths (though still not enough air as I would like as I could feel my lungs stretch to full capacity and I wanted more). Also, my legs did not appear to build up lactic acid as quickly, and I did not get the sick and dizzy feeling as much as before.
Change in everyday life:
When I first start exercising 3 weeks ago my RHR was 55 bpm. Now it's 43 bpm. I am able to take much deeper breaths and my motivation, mood and focus have increased tremendously. My mind almost feeling 'numb' at times, instead of anxious or depressed. It's a clear and heavenly feeling compared what I'm used to. I can also read books much better as well without daydreaming (ADHD thing), and motivation has increased giving me better performance at work; more money. Who would've known exercise could have done all this for me. Before I used to have the 'anti-exercise' attitude, actually saying that exercise did nothing. I now can see the benefits in so many aspects of my life.
Thanks for reading. Please respond if you'd like. I'm up for comments and suggestions.
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