EXCUSES DON'T BURN CALORIES

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Friday, January 8, 2010

Exercise Intensity and that MAGIC number

First, let me say that I finally made it to my MAGIC number on the scale that I have been working towards for a while now and I saw it this morning. Drum roll please.......
140.6

YES!!! 140.6!! OH YEA!!!! Knocking on those 130's door though. I am very close. Can't imagine how good that is going to feel. I was just thrilled to get to something that had a "1", a "4" and a "0" in it and I MADE IT! WOOT!

Next, I had a comment yesterday on my blog asking if I ran on the treadmill (TM) when I did my morning cardio. The answer is no. As you all know if you have followed me for any length of time I LOVE to run. I have completed 3 half marathons and a full marathon so I consider myself a runner and I love it very much. With that being said, during my marathon training I started having a knee issue and I learned that it is from my knee cap not tracking right so it causes discomfort from time to time. One way to help that issue is to build ALL of the muscles in your legs really well so that the muscles help the knee cap track in the correct manner. Things to avoid are running, lunges and squats. My leg workout does not include lunges and squats but other good exercises that strengthen my leg muscles and I choose not to run so that hopefully in the future with the good leg muscles it will enable me to run in another half or full marathon.

So that is the main reason I don't run but also another reason is this and I am not an expert by any means but I am learning as I go about this competition training:

You don't want to go high intensity in the beginning. I do cardio 5 days a week at a light to moderate intensity and I still burn fat. If you go high intensity for 7 days a week or even 5 in the beginning you will obviously burn fat too but you have no where to go or you can't build up to anything more if you need it towards the end to burn that last little bit of stubborn fat. Does that make sense?

So now it is just low to moderate intensity. I walk pretty fast though for my on the short side legs and I also up the incline to make it harder. You would be surprised at how hard you can work/breathe when you increase the incline and the speed. It can be tougher than jogging sometimes in my opinion. I constantly vary my speed and the incline to make it not so boring and more challenging, but all the while I am still walking.

Later if I do need/want to run then Iwill do it and see how things go. Hopefully, I will have built my leg muscles up by then and that will make a big difference. Also, if I do run it will be short sprints then slow jogging then fast walking and then a sprint type interval work out so I am not jogging at a steady state for an extended period of time.

I hope the next time I post I can say HELLO TO THE 130's!!!!!!!!!!!!

11 comments:

Lisa "One Mom's Weight Loss" said...

Congrats!!! That is awesome!!!

Denise said...

Hi Dawn, you look great :-) thanks for visiting my 'healthy' blog. I'm hoping by blogging and meeting new online friends it will keep me motivated this year. I don't have a ton to lose but I want to continue to eat well and start exercising more. Congrats on your 140:-)
Hugs Denise

Denise said...

Yes, Kristen (Kiki) is my daughter, she turned 9 in Nov. I only have the one ;-) We are in Austin TX and it's really cold for us, although everyone says I should be used to it cos I am from England.

Sarah said...

Amazing, girl. GET IT!!

The Graves Gang said...

You are an inspiration . Rock it out!!!

i am Susan said...

You are doing fabulous!!

Shannon said...

Great job!!!! I'm so proud of you! When are you going to post a new picture?? :)

Jen said...

Wow you are doing amazing!!!

Dee said...

Congrats!!!You're doing awesome:)

Dee~

i am Susan said...

I did 2 shows in 2005. One was a figure and the other was bodybuilding. I must admit that reading your blog has been giving me the itch to try it again. I would be in the Masters category...scary...I have some pictures on my website and I was journaling during that time as well and all my pre-contest journal entries are there. The website is www.susanoseen.com Anyways, you are committed to this, so I know you will do great. I found that it got tough when there was 4 weeks left.

Mrs. Scott said...

Holy Cupcakes Batman! WAY 2 GO GURL!!! AMAZING Transformation!