OV Slimming Club part 2

[fiona]

Crumbs hats off to you girls. My exercise for the day consisted of 1 40 min walk and 1 30 min walk with the hounds!

Porridge for brekkies, chicken & salad for lunch, omelette & salad for supper. Now comes the birthday tea - which I only picked at! 1 chicken satay, 1 quarter of egg sandwich, carrots & celery, scone with yes cream & jam. My sister looked askance at my miniscule portion, I managed to persuade her I was not hungry and could I bring the birthday cake home - which the dogs very gratefully received! Said no to the cream cakes, fairy cakes, sausage rolls, 3 other types of sandwich, prawn crackers, honestly considering there was only 8 of us seemed to be enough food to feed an army. How does my sister stay a size 6/8?? No justice is there.

Janny I have stopped buying bread except the stuff ED likes (horrible white bread) and bought myself the Pumpernickel bread - better for my diverticulitis/IBS and it only tastes any good with some cottage cheese, so not quite the same yum factor. (Mind you probably tastes good with butter and jam - but we WON'T go there!)

Well done Fiona you resisted lots of yummy stuff[clap][clap]

I have to go to the denist this morning for a replacement filling as its has a crack in it[msnsad] I don't like the dentist much either[msneek]

Have a great day all!!!

[julieanne]

Fiona - you sound to me as if you get lots of excercise not only with all the dog walking - but you are always on the go [sporty]
Sometimes just reading your reports wears me out [msnwink]
Well done on resisting all those goodies.............


Julie - I actually made it to the gym last night for the first time in a while. Did 20 minutes on the cross trainer. Then decided instead of using the stepper I would return to the treadmill, I did 30 minutes in total alternating between 5 minutes brisk walking on an incline and 5 minutes jogging [sporty]
Then I did the leg machines and free weights for my arms - my muscles are reminding me this morning that it is a few weeks since I did this [msnoo] [msneek]
Good luck at the dentist [msneek]

Mizzy - build up gradually - just give it your all while on it, as you say no point in doing it unless you push yourself [msnwink]

[mizzy]

good morning everyone

Fiona your soooo good[angel] i must admit i find parties difficult too[msnsad]

you get loads of exercise you do Fiona and unlike the rest of us you can't skive off!!!
because the dogs wont let you[sporty]

Fiona have you tried a spreading a thin layer of jam under your cottage cheese, sounds disgusting but tastes lovely

Julieanne i am going to build the exercise up and the other Julie is going to find out about my heart rate and my zone[msneek] got a vague idea of what she means by that, any info that helps is always gratefully accepted[clap]

i'm going to have another green day today, i have a sweet potato in the fridge so i will find something to go with it for lunch

also going to make some sw fruit muffins for when all the greedy oinks are having their hot cross buns tommorow with butter and brown sugar[msnscared]i'll have my muffin so i wont feel left out[msnsmile]

have a good day everyone Mizzy

Here you go Mizzy its explains it better than I can........

Making Your Heart Rate Count

Why monitor heart rates?

One of the goals of your aerobic workout is to improve your cardiovascular fitness. Heart rates taken during exercise indicate how hard your heart is working. Your heart rate is actually a motivating friend when you learn to monitor it properly, for this allows you to objectively detect beneficial changes which you can't otherwise see.

The benefits of monitoring your heart rate are:

Safety. The heart rate is a gauge by which to assess the intensity of your workout to make sure you're not overexerting or overextending yourself. For example, if your heart rate is above your working heart rate range, it's telling you to slow down a little and use fewer arm movements.
Effectiveness. If your heart rate indicates you're not working hard enough, then you can work out a little more vigorously to maximize the effectiveness of your workout. To maximize your aerobic workout, you need to stay in your working heart rate range for at least 20 to 30 minutes continuously.
Incentive. By monitoring your heart rate from week to week as you participate in an aerobic activity, you'll discover that you will be able to exercise at a higher level of intensity, but at the same or lower heart rate. This is the way the heart tells you it is becoming stronger and more efficient. When you see positive results, it will motivate you to strive for even better results.
Heart rates to track

It is important to know about three different heart rates:

Resting Heart Rate.

The rate your heart is pumping when you have been sitting quietly for a while or when you are sleeping is your resting heart rate. This rate indicates your cardiovascular fitness level. The normal resting heart rate is 15 to 20 beats per minute slower than your "usual" heart rate. A person who is in good aerobic condition usually has a lower resting heart rate. Take your resting heart rate for 60 seconds before you get up in the morning.

Working Heart Rate.

While you are exercising, you want to elevate your heart rate to produce a "training effect" but not so high as to be dangerous. Therefore, it is important to monitor your heart rate throughout the class. Gradually increase your working heart rate into a range that is maintained for the 20 to 30 minutes required to assure a training effect and an adequate workout. Find your working heart rate range on the chart and adjust your workout to stay in the middle of your range during the aerobic segment. The more conditioned your heart becomes, the more challenging it is to elevate your heart rate. If your heart rate is too high, lower the level of the next aerobic routine by exercising less vigorously and minimizing your arm movements. If your heart rate is too low, exercise more vigorously. We take the working heart rate for 6 seconds after the booster and each aerobic routine. Multiply this number by 10 (i.e., add a zero to the end of the number) to determine the number of beats per minute.

Recovery Heart Rate.

The recovery heart rate is taken for 15 seconds during the post cooldown, 5 to 6 minutes after the last aerobic activity. Multiply this number by 4 to determine the number of beats per minute. Recovering to 120 beats per minute or lower is important. If your recovery heart rate is above 120 beats per minute, then during the next class, you should lower your workout level. This is accomplished by doing steps at a walking level and minimizing arm moves. You should always work out at a level that is enjoyable and comfortable for you. As long as you do not exceed your maximum working heart rate during the aerobic part of class and you recover at 120 beats per minute or less, you know that your workout has been safe and effective.
How to count your heart rate

Counting the pulse at the carotid artery has proven to be the easiest place to locate the pulse. Press gently on one side of the neck with your index and middle finger until the pulse is felt. C

[E. Cosgrove]

Weigh day today!!
1kg - 2.2lbs OFF!
I'm on a roll[msnsmile2]

[mizzy]

<blockquote id="quote" class="ffs">quote:Originally posted by E. Cosgrove
Weigh day today!!
1kg - 2.2lbs OFF!
I'm on a roll[msnsmile2]
[/quote]

way to go Liz[clap][clap][clap]

Julie thanks for the heart rate stuff i think i get it now, hope all went well at the dentist[msneek] my dentist just sedates me and wakes me up when it's all over, the scariest part is the waiting room[msnscared]

Mizzy

Liz very well done[clap][clap][clap][clap][clap] So pleased for you[clap][clap][clap][clap]

Mizzy thanks but dentist did not go well and I now have terrible tooth ache[msncry][msncry] What I thought was a filling was a fractured tooth and I now have lost half of it (good job its at the back of my mouth) so had to have some reconstruction work, was not painful at the time but it is now really hurting so have taken pain killers, so again I could not eat any lunch, but have managed some soft chicken breast tonight[msnscared] I have got some melon and yogurt for later.

Unconnected, I spent a couple of hours at the childrens Dental Hospital with my 8 y/o who has got to have some milk teeth removed in 2 weeks[msncry][msnmad] He has had some bad management from his dentist so I am very angry that it has gone this far[msnmad][msnmad]. The whole appointment was filmed by the BBC for a forthcoming programme and they will be filming him when has has a general and has them removed in a few weeks time which made a painful experience a bit lighter for him[grouphug] However I am emotionally drained[msneek]

We then for a walk around Manchester City Centre where they have a London Eye type big wheel outside Selfridges, we also went into the newly opened section of the Arndale Centre where the bomb went off 10 years ago and its all lovely now[clap][clap]

So my food diary is a bit sparse again today, red day......

Cottage cheese with pineapple
Skinny latte x 2
Chicken breast with yogurt mint dressing and salad
1 litre of water so far (having to drink through a straw[msnsad])
Got melon and low fat natural yogurt for later[msnsmile]

<blockquote id="quote" class="ffs">quote:Originally posted by julieanne
Well done Julie on your treadmill session.
When I have managed to get to the gym lately I have been using the cross trainer rather than the treadmill. I'm up to 20 minutes on it now which I'm quite pleased with [sporty]
When do you leave for NY???


[/quote]

Sorry Julie............We leave to drive to London on Monday and fly out to NY on Tuesday morning 0855, really looking forward to it[msnsmile]

Keep up the good work at the gym[sporty][sporty][sporty]

[LiesaAnna]

well done Liz!![clap][clap]