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Author Topic: Exercise and Fitness Goal Tracking  (Read 2097 times)

Offline gshinkle

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Exercise and Fitness Goal Tracking
« on: June 07, 2010, 04:00:42 PM »
This journal is to keep me on track.

My current capabilities allow me to jog for a mere 1/2 a mile followed by a 1/2 mile walk. This is just my start exercise that I've been doing for a couple of weeks.


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My Fitness Goals

Overall Goal: To maintain a consistent exercise regimen that will boost my energy, improve my circulation + blood pressure and increase my overall health.
How I'll work towards this goal: I plan on starting off slowly to acclimate my out of shape body to the stresses without physically harming myself. I will slowly increase the overall duration and frequency of my exercises until I am able to jog 6 miles. I will also incorporate weight training and continue increasing weight and reps on an ongoing basis.

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Summer Goal (June-September): To jog continuously for 2.5 miles miles, 5 days per week as well as weight train 3-4 days per week.

How  I'll work towards this goal: I will lay out a schedule defining when I will increase my time, distance, weights and reps.

June 6-June 19
Jogging: 3 times per week minimum. 1/2 mile jogging, 1/2 mile walking.
Weight lifting: 3 times per week minimum. Using 5 lb weights. Various workouts at various reps.

June 20-July 3
Jogging: 3 times per week minimum. 3/4 mile jogging, 1/4 mile walking.
Weight lifting: 3 times per week minimum. Using 5 lb weights. Various workouts at increased reps.

July 4-July 17
Jogging: 4 times per week minimum. 1 mile jogging, 1/2 mile walking.
Weight lifting: 4 times per week minimum. Using 7 lb weights. Various workouts at various reps.

July 18-July 31
Jogging: 4 times per week minimum. 1 1/2 mile jogging, 1/2 mile walking.
Weight lifting: 4 times per week minimum. Using 7 lb weights. Various workouts at increased reps.

August 1-August 14
Jogging: 5 times per week minimum. 2 mile jogging, 1 mile walking.
Weight lifting: 4 times per week minimum. Using 9 lb weights. Various workouts at various reps.

August 15-31
Jogging: 5 times per week minimum. 2 1/2 mile jogging, 1 mile walking.
Weight lifting: 4 times per week minimum. Using 9 lb weights. Various workouts at increased reps.


------------------------------



Hopefully, the support of a community can keep me dedicated to an exercise regimen! I plan on taking a crack at this starting tomorrow (after my body re-energizes after a weekend of carbs)

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Offline Wlfdg

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Re: Exercise and Fitness Goal Tracking
« Reply #1 on: June 07, 2010, 08:28:09 PM »
Welcome!

What is your goal?
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Walking isn't exercise, it's locomotion!
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Offline gshinkle

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Re: Exercise and Fitness Goal Tracking
« Reply #2 on: June 08, 2010, 04:18:15 AM »
Quote from: Wlfdg on June 07, 2010, 08:28:09 PM
Welcome!

What is your goal?

I'd really like to be able to jog for at least 6 miles (or 60 minutes). I'm not 100% sure about my weight training goals yet considering my arms are about as strong as spaghetti and I don't know what an appropriate overall goal would be.

In general, though, my main goal is my health. I'm already thin so I don't have a weight goal, though it'd be nice to tone up!

If you have any weight lifting ideas or tips, feel free to share!
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Offline Wlfdg

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Re: Exercise and Fitness Goal Tracking
« Reply #3 on: June 08, 2010, 06:13:10 AM »
A good goal is to get strong!

You won't accomplish much with 9lb. weights. You have to move serious weight to gain strength. Compound exercises are the key.
Good read
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article.aspx?ID=244
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Walking isn't exercise, it's locomotion!
Living for longevity is like fighting for peace.
"Food is fuel! It's not a f***ing theater ticket!" -author unknown
"There is no such thing as “firming and toning.” There is only stronger and weaker" - Mark Rippetoe

Offline phrakture

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Re: Exercise and Fitness Goal Tracking
« Reply #4 on: June 08, 2010, 09:10:57 AM »
Your goal sounds similar to the military PT tests.

Army Ranger Physical Fitness Test
  • Push-ups - 49+
  • Sit-ups - 59+
  • Chin-ups - 6+
  • 5 mile individual run in 40 minutes or less over a course with multiple hills

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Offline gshinkle

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Re: Exercise and Fitness Goal Tracking
« Reply #5 on: June 08, 2010, 03:10:52 PM »
Quote from: Wlfdg on June 08, 2010, 06:13:10 AM
A good goal is to get strong!

You won't accomplish much with 9lb. weights. You have to move serious weight to gain strength. Compound exercises are the key.
Good read
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article.aspx?ID=244

Yeah. That was kind of a summer goal so I can slowly work my way up from there. That, and I'm not sure how much weight I can handle, but I guess that really depends on the type of lifting I'm doing. I'm actually in training for a new job right now, but I have to pass the test to actually be considered employed there. I would get a discount at a local gym assuming I get the job there (the manager told me I'd have no problem with it). That way, I would have access to numerous weights to pick and choose to see what I'm capable of. Right now, I just have some cruddy 5-9lb weights that my mom bought.

As long as I don't get bulky, I'm good!

Thanks for the link!
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Offline gshinkle

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Re: Exercise and Fitness Goal Tracking
« Reply #6 on: June 08, 2010, 03:12:25 PM »
Quote from: phrakture on June 08, 2010, 09:10:57 AM
Your goal sounds similar to the military PT tests.

Army Ranger Physical Fitness Test
  • Push-ups - 49+
  • Sit-ups - 59+
  • Chin-ups - 6+
  • 5 mile individual run in 40 minutes or less over a course with multiple hills



I probably won't be jogging over too many hills. Are the tests the same for women and men? I'm a female, so do women get to do the "girl" push ups and stuff?
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Offline gshinkle

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Re: Exercise and Fitness Goal Tracking
« Reply #7 on: June 08, 2010, 03:50:49 PM »
June 8:

Jogged 1 mile (10 minutes) straight.
30 hammer curls (5lb dumbbell was all I could find) per arm
30 seated shoulder presses per arm
30 lateral raises
about 5 minutes of stretching

It isn't much, but it's an okay start.

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Offline Wlfdg

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Re: Exercise and Fitness Goal Tracking
« Reply #8 on: June 08, 2010, 06:19:02 PM »
Quote from: gshinkle on June 08, 2010, 03:10:52 PM
As long as I don't get bulky, I'm good!

Thanks for the link!
You can not get bulky. You do not have the correct hormone profile to get bulky. You need a lot of testosterone! A LOT!

One of the strongest women on the planet - Marilou Dozois-Prevost
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Walking isn't exercise, it's locomotion!
Living for longevity is like fighting for peace.
"Food is fuel! It's not a f***ing theater ticket!" -author unknown
"There is no such thing as “firming and toning.” There is only stronger and weaker" - Mark Rippetoe

Offline gshinkle

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Re: Exercise and Fitness Goal Tracking
« Reply #9 on: June 10, 2010, 02:54:56 PM »
I know I won't get man bulky, but I do have higher testosterone than the average woman. I'd probably become a lot bulkier than her. 

I've often wondered if I have PCOS but I can't afford health insurance and can't have it checked right now.
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Offline phrakture

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Re: Exercise and Fitness Goal Tracking
« Reply #10 on: June 10, 2010, 03:30:04 PM »
Quote from: gshinkle on June 10, 2010, 02:54:56 PM
I'd probably become a lot bulkier than her. 

Maybe. But it would take YEARS of effort.

This is one of my pet peeves. It's as if you think it's really *that* easy to get "big and bulky". Men and women spend their entire adult lives focusing on that 16 hours a day. You're not even going to come close while working out 30 minutes a day, 3 times a week, no matter WHAT you do
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Offline gshinkle

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Re: Exercise and Fitness Goal Tracking
« Reply #11 on: June 10, 2010, 03:34:42 PM »
Quote from: phrakture on June 10, 2010, 03:30:04 PM
Quote from: gshinkle on June 10, 2010, 02:54:56 PM
I'd probably become a lot bulkier than her. 

Maybe. But it would take YEARS of effort.

This is one of my pet peeves. It's as if you think it's really *that* easy to get "big and bulky". Men and women spend their entire adult lives focusing on that 16 hours a day. You're not even going to come close while working out 30 minutes a day, 3 times a week, no matter WHAT you do

And I plan on putting in YEARS of effort. Do you honestly think I plan on 30 minutes a day 3 times a week for forever? Don't assume. I never said it was *that* easy. What I said was that it's what I don't want. After years of working my way up and putting in that much effort, I'd rather not be bulky. A woman I used to work with lifts weights for about an hour a day 4-5 times per week and she's ALREADY bulkier than that woman and I'm pretty sure that woman probably did a lot more training than 1 hour sessions 4-5 times per week.

One of MY pet peeves - people getting rude over their own assumptions.
« Last Edit: June 10, 2010, 03:38:03 PM by gshinkle »
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Offline gshinkle

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Re: Exercise and Fitness Goal Tracking
« Reply #12 on: June 10, 2010, 03:36:48 PM »
June 10:

Jogged 1 mile, walked 1/2 a mile.

I plan to do some weight lifting tomorrow so I can focus solely on the lifting.
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Offline Wlfdg

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Re: Exercise and Fitness Goal Tracking
« Reply #13 on: June 10, 2010, 04:31:50 PM »
Quote from: gshinkle on June 10, 2010, 02:54:56 PM
I know I won't get man bulky, but I do have higher testosterone than the average woman. I'd probably become a lot bulkier than her.

It's all about how you train. Competitive weightlifters increase strength everyday without increasing muscle size/weight. That's how records are broken within weight classes. Men who have significantly more testosterone than you still struggle to add even the smallest amount of muscle. Even if you have more testosterone than average it's still virtually impossible for you to add the amount of muscle you fear.
Quote from: gshinkle on June 10, 2010, 02:54:56 PM
 
And I plan on putting in YEARS of effort. Do you honestly think I plan on 30 minutes a day 3 times a week for forever? Don't assume. I never said it was *that* easy. What I said was that it's what I don't want. After years of working my way up and putting in that much effort, I'd rather not be bulky. A woman I used to work with lifts weights for about an hour a day 4-5 times per week and she's ALREADY bulkier than that woman and I'm pretty sure that woman probably did a lot more training than 1 hour sessions 4-5 times per week.

With that type of training schedule, your co-worker is probably a bodybuilder and completely focused on sarcoplasmic hypertrophy. That type of training is simply to increase muscle size. This is called peripheral training and it is very unhealthy. It is a direct link to structural dis-function. Do not be surprised if she is chemically enhancing her gains.
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Walking isn't exercise, it's locomotion!
Living for longevity is like fighting for peace.
"Food is fuel! It's not a f***ing theater ticket!" -author unknown
"There is no such thing as “firming and toning.” There is only stronger and weaker" - Mark Rippetoe

Offline samjohn

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Re: Exercise and Fitness Goal Tracking
« Reply #14 on: June 10, 2010, 07:29:47 PM »
ooo she's a bit of a hotty, too muscular though.
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The answer to your question is 'eat more fat'.

Stop counting calories. If you are eating Paleo, there is usually no need.

If you are having weight loss issues, it'd be a good idea to start posting a detailed food journal, then everyone can help.

'Anecdotal Evidence' is an oxymoron.

CAVEMANforum - The most popular Paleo diet and caveman exercise discussion site

Re: Exercise and Fitness Goal Tracking
« Reply #14 on: June 10, 2010, 07:29:47 PM »

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