Category: Sports

Fitness Check #2

Half year after my Fitness check #1

Yesterday I had my second fitness-check, which means:

  1. resting ECG (Cardio Scan)
  2. body fat measuring
  3. BMI measuring
  4. biking until a heart rate of 150

It all took about one hour. Here my results

  1. resting ECG

    My heart beat was at 63, which is good.
    My fit level with that rate was at 3, with 1 being the lowest and 10 being the highest. I went one point up from last time!

  2. body fat measuring
    Body fat: 21,0% It went up 3,2% – 2kg… I also gained 2kg of body weight, hmm, maybe I’m not building muslce but fat ;). Last time it was 16,8% which I thought was a little too less and I didn’t really believe in the fat-measuring machine. 21% sounds better for a woman my age 😀

  3. BMI measuring
    19,5

  4. biking until a heart rate of 150 – pwc-test
    I was in the area between “very good” and “good”. I warmed up five minutes, then had to bike at the same speed for one or two minutes with increasing inclination until I reached a heart rate of 150. Then cool down and my trainer wrote down my heart rate after one minute, after three and after five. Then some calculations followed and my result was 1,71 watt/kg.

My First 10 K

10k
I actually wanted to run 7,5km at first. Then I decided to run only 5km… and THEN it went so well and the forest was so nice and I thought “I cannot stop at 7,5km now” so I just ran until I hit 10km.
10k
My first 10 kilometer. Ever. Running. No walking. It’s a premiere for me. I run 9km in one hour. My next goal is to run 10km in one hour.

It’s the first time I ran up hills. Where I normally run it’s pretty even, but this time, spending the easter-holidays at my parents (and having my running clothing with me) it was more challenging, my watch kept telling me “heartrate too high” when I ran up the hill so I had to run even slower and slower. But then – it went down on the other side 🙂
Which was challenging too though, I caught myself getting faster and faster and faster… almost couldn’t keep up with my feet 🙂

This run was very necessary after all the easter eating.

Happy Easter!

Run #3 – 7,5km & new Running Shoes

new Lunarglide 5 I got my new running shoes delivered by UPS on Friday afternoon, right when I came back from run #2.
I was jogging towards my home, came out of the woods and saw the big brown truck in my street. I then saw the UPS driver with a package before the house and squealed with glee.
I speeded up, right towards him and called out my last name. He said “yes” and I squealed with glee once more. I love coincidences like this – perfect timing! (A lot of sentences starting with “I” in this passage)

I grabbed the package, ran upstairs to our apartment and unpacked my new running shoes. So nice and pink and cheaper than all the others of the Lunarglide 5 series.

I had to try them the next day so I ran my first 7,5km
7-5km
pace The weather was lovely, the forest was filled with life – I met more people (and dogs) yesterday than any other time. Normally I never meet anybody.

I have planned a 10km round which I plan to run maybe in two to four weeks. My big goal – to run 10km wihout falling over half dead. And that goal is so close. I don’t care about the time, I’m not a runner, I run about 3-5 times a YEAR. I ran 3 times a week just last week because this year I want to improve my running. And – running in the forest over roots, through gravel and over grass with birds singing is sooo relaxing.

So here’s my 10km plan
10km
I hope I’ll remember it, all the zig-zags… (plan made with www.komoot.de)

Gym Secret #1

Hm, so ok, when I look in the mirror and look at my stomach I can see a two-pack, or let’s say, a four-pack. After I saw my abs today I felt good, so I packed my sports stuff, grabbed my bike and drove to the gym to do a little more for my abs.

Image from http://www.beastskills.com/l-seat
Image from http://www.beastskills.com/l-seat

At the gym, I was highly motivated to train my stomach. I have three exercises in my trainins-plan but today I wanted more.

So, I tried this new “machine”. The leg-lift.
I started out with my first ten repetitions. I didn’t think it was easy, seeing you need strenth in your arms as well.

I then made my second round and I thought that this all feels weird. It felt a little weird in my, let’s say, lower woman body part… and with weird I mean good.

I made a longer pause this time to let the weird feeling pass and then I started my third and last round of ten repetitions – but, I had to quit at number 7. I couldn’t go on because I thought I might get a freaking orgasm from lifting my legs to train my belly!! How weird is that?! I wonder if that’s a known phenomenon or what. Oh gee! I had to smirk but I thought I better not continue with this exercise.

I wonder if I’m the only who REALLY enjoys this machine or if other girls have experienced the same. I guess I’ll never know because I will not run around my gym asking others if they have a near-orgasm-experience on the leg-lift, as well!?

I miss the gym!

This is the first time since 2012 that I’m sick. And with sick I mean, having a bad cold and not being able to go to work. It started on Sunday, January 5th, that day I did a 30 minute circuit training workout. I didn’t feel too well but I didn’t feel too bad either. Monday was a holiday, so, no work and I stayed home Tuesday and Wednesday. I did go to work on Thursday because I felt quite good on Wednesday but my running nose started on Thursday so I stayed home on Friday.

Now it’s Sunday and I still don’t feel 100%. It feels like (I hope) I need about two more days to be back on track!

Anyway, knock on wood, I only missed work one day last year (after I got stung by a bee and couldn’t sleep the whole night).

I didn’t feel too good before my trip to France in October last year and blogged about what sucks the most when you’re sick, and it’s NOT BEING ABLE TO GO TO THE GYM!!

I don’t believe in working out with a cold. I think your body needs all the energy it can get to get healthy again and not to build muscles or improve your fitness. And also, I can’t imagine people at the gym would appreciate when I sneeze and caugh and blow my nose all the time. I wouldn’t like that either.

So, yesterday I was so bored so I took some random photos.

PhotographyPhotographyPhotographyHello Kitty Photography

Trainingsplan #1

My first weight trainingsplan goes from November 1st to December 12th 2013. I slowly, slowly increase on weight, yet I have to keep in mind that 15 repetitions is quite a lot! My trainer knows I want to gain muscle so I hope my next plans will slowly go from less weight / more repetitions to more weight / less repetitions.
Currently (I still do the strength circuit as well):

  1. Butterfly: 2 x 15, 10 kg
  2. Pulley sitting: 2 x 15, 15 kg
  3. Pulley standing: 2 x 15, 8 kg
  4. Bizeps pulley: 2 x 15, 5 – 7,5 kg
  5. Trizeps pulley: 2 x 15, 5 – 7,5 kg
  6. Calves with dumbbells: 2 x 15, 8 kg
  7. Adductor: 2 x 15, 30 kg
  8. Abductor: 2 x 15, 30 kg
  9. TRX crunch: 2 x 15
  10. Crunch sideways: 2 x 15
  11. Total Abdomen: 2 x 15, 27,5 – 30 kg

It’s been 6 months since I joined the gym – wow! I’m happy to say that I’ve been to the gym very regularly. October was the only month I didn’t go a lot due to business-projects and not being in town, but other than that there are hardly any gaps. My gym days are Monday, Tuesday, Thursday, Friday and either Saturday or Sunday (or both, if I don’t go on Friday).
halfyear
There’s one big problem I’m facing though – I eat a bunch of sweets every evening. I, as a certified nutritionist, should know a lot better. I do know, I just can’t resist. I know I shouldn’t even buy that crap. I don’t know for how longs it’s been going (my sugar addiction) but I’m guessing since September. I buy too much sweets and can’t stop eating them, which means an additional 500-1000 calories (whoa!!) every evening through sweets. 🙁
bodyfat
It’s amazing I only have 17% body-fat, I can’t even imagine that the machine is right… My belly, if I don’t flex it after I have eaten, looks like I’m pregnant. It’s a big ball. Also in the mornings it’s a little too big for my taste, and I blame the sweets.
Ok, so, my next goal is to get those sweets out of my daily life. I eat healthy every day so I’m annoying myself that after the gym, after the shower, after dinner, on the couch, I walk into the kitchen and look for which yummy sweets I can eat. And it’s not only one piece of chocolate, no, it’s the whole bar of chocolate! Sigh, this will be hard…