In my reflection post, I wrote a little about if I should increase the amount of time I exercise versus increasing the amount of energy output. This is hard to explain, I don't know what it's called, maybe level of exertion. Let me explain. Right now I've been running at 5.0 on the treadmill for 2.5 minutes and then walking at 3.5 for 2.5 minutes for 30 minutes straight. Raising the level of exertion would be to up the running to 5.2 and the walking to 3.7 and keep the times the same at 2.5 minutes each for 30 minutes. This will be a good change to work a little harder. I would like to also increase my core workout this week. I need more core exercises, I have an exercise ball so I will do a few things on that too.
Workout plan for the week:
- Monday, Wednesday, and Friday: Run/walk interval 30 minutes (Walk 2.5 minutes at 3.7 mph and Run 2.5 minutes at 5.2 mph), free weights for arms, stretch 15 min, 12 side lunges, 12 front lunges, 20 crunches, 5 push ups, exercise ball (bridge and strength)
- Tuesday and Thursday: Yoga 45 minutes and elliptical or arc trainer 45 minute
- Saturday: AM yoga, walk/hike outside 3o minutes or more
- Sunday Off
- Sunday: Homemade bread with peanut butter and Dan's homemade chili
- Monday: Leftover bread and chili
- Tuesday: Salad with turkey, cheese, tomato, red onion, asian peanut vinaigrette
- Wednesday: Salad with tuna, tomato, red onion and mozzarella cheese
- Thursday: Bagel Sandwich with egg, ham, and cheese
- Friday: Basmati rice with vegetables and edamame
- Saturday: Going out to dinner with friends
No comments:
Post a Comment