At Café on the Ave Reviewing Workouts (2007-09-06)

2006 Workouts by Month
Usually I come to Café on the Ave after cardiovascular exercise, so today I'm reviewing my workout performance, principles, goals, and strategy. I attempted 3 times per week (of 20 to 30 minutes with heart rate in target zone--for me, 125 to 145 beats per minute) and succeeded for the first four months of 2006. In May I went twice a week, and in recent months even less frequently, making the year-to-date average 2 times per week.

The "sharpen the saw" principle (that Ferriss borrows from Covey) for the physical dimension reminds me that I need to be healthy. I want the energy, relaxation, and satisfaction with being fit that working out gives me.

The American Heart Association has goals for moderate intensity activity, vigorous activity, and resistance training. The ranges for the first two categories are similar to corresponding exercise zones based on maximum heart rate.
  1. Do 30 minutes of moderate activity 5 to 7 days per week. Moderate intensity is 40 or 50 to 60 percent of capacity, equivalent to a brisk walk.
  2. Do 20 to 40 minutes of vigorous activity 3 to 5 days per week. Vigorous intensity is greater than 60 percent of capacity; 60 to 70 percent is "fat burn" while 70 to 80 percent is "cardio".
  3. Do resistance training 2 or more days per week. This means 8 to 10 different exercises with 1 to 2 sets and 10 to 15 repetitions per exercise.
I suspect I already meet the first guideline, but a pedometer could verify that. The minimum for the second guideline was the attempt this year that I described above. I usually followed cardiovascular exercise with resistance training, but only 4 different exercises (and 3 sets of 10 to 15 repetitions). These can be additional goals for the remainder of the year.

How do I accomplish this? Ordinarily goals lead to tasks which I schedule, but I feel unmotivated now. Workout buddies help me because usually at least one person is motivated. However, my current workout buddy (Ryan) appears unmotivated as well. I want renewed motivation.

[Added graph and edited hyperlink.]


Jim Benson said...

Use the WalkerTracker, Luke!

I can't have workout buddies because I travel too much to be anywhere reliably. So I use WalkerTracker as a proxy for a workout buddy.

William said...

The goal is moderate intensity *and* vigorous intensity *and* resistance training--not moderate intensity *or* vigorous intensity *or* resistance training. WalkerTracker will verify whether I have sufficient moderate intensity. However, you could walk tens of thousands of steps per day and not get your heart rate into your target zone. Also, walking is a high repetition activity with less resistance.