Tag: exercise

Finally, a definition of “over-exercise”

So, as you know, I have been over-exercising. I can infer this because my hair is shedding in large amounts, my skin is breaking out and I have been unusually exhausted (although, paradoxically, feeling more energetic when awake).

This is very, very annoying, esp the falling hair because I am a woman and I want my hair on my head, not all over the floor. Also, I now can’t get my grey roots dyed until it stops shedding, which could take 2-3 months and I can’t swim because chlorine and swimming caps are hard on your hair.

The thing is, we all know in theory that you shouldn’t over-exercise, but how much is ‘over’? Huh? If I knew that I could have avoided it in the first place. It’s not like I’ve been lifting huge barbells for 8 hours a day or pulling monster trucks with my teeth. I was exercising every day but I didn’t think I was overdoing it, I’m convinced that plenty of athletes and body builders around the world exercise every day and I thought the NHS shared the same view.

OK, so I’ve finally found someone who is willing to specify exactly how much is too much. Shin Ohtake of maxworkouts.com says “When I mean exercising too much, I’m talking at least once a day and for a duration of an hour at minimum doing mostly cardio related activities.” That’s me, isn’t it. I was exercising 7 days/week, for an average of 2 hours, sometimes more, doing mostly cardio, such as vigorously marching up and down hills.

Even more annoyingly, according to Shin, over exercising makes you store and retain fat instead of losing it, which explains why I’ve had no significant weight loss in two weeks.

So, how much exercise should I be doing?

Shin says to stop doing long cardio sessions because it eats away at lean muscle mass and makes you hungry.

Do short (eg 30 minutes), high-intensity workouts instead.

He doesn’t say how many times a week to do this, but I looked up the NHS guidelines and they think that on a weekly basis, 75 minutes of vigorous cardio plus two sessions of resistance exercises is about right.

I would like to keep going to Total Conditioning class at my gym because it is a demanding workout and I feel like I’m getting value for money. That class is about 50 minutes, is certainly vigorous and is mainly strength with some cardio. There’s a second class called Body Pump that sounds similar, hopefully slightly less brutal, so I’m going to try that as well. So that’s my plan for a while. I’m going to take two classes/week at the gym, starting this Monday and in between I’m going to do no exercise at all. We’ll see if that helps. No more 10-mile hikes until further notice.

Thanks for listening to me blathering on. Here’s a tune. Don’t get up and dance. You’ll just wear yourself out.

Iggy Azalea ft. Jennifer Hudson: Trouble (2014)

Strength training starts today.

Well, here we are then. I can’t put it off any longer. I love going out for my 10-mile walks and after only a few days of this my calf muscles are like rock and my thighs are starting to follow. I’m also burning off a lot of calories. However, I need to work my core and the upper half of my body if I want to look good all over and today is where it needs to begin. I am about to go out for a walk of only 1 hour instead of 3+ hours, then when I come back I will put together a strength routine that I can do regularly involving squats and using the dumbbells, etc. Oh god, it’s going to be hard work. Wish me luck. I will report back when I have designed and implemented the new routine, in a few hours.

My breakfast: spring greens, tatsoi, carrots, cherries, peanut butter, coconut yogurt, honey.

Sexy footballers training on Hampstead Heath yesterday. These guys were doing burpees in public. If they can do that, I can do a few squats in the privacy of my home.

footballers

On we go.

Not much is happening that is blogworthy because I am just knee deep in meetings all the time. Also we are having Britain’s harshest heatwave in 10 years and the whole country lacks air conditioning. So I’ve been sweating through a busy work week of travelling around London on the Underground and having to be brilliant and sparkly at people’s offices. Not surprisingly, by Friday I had another headache.

A quick summary of where we are up to:

  • I am fat and tired. As things started to look better on the work and money front, my appetite returned and so of course excess flab is coming back. One thing that has suffered while I’ve been dealing with the last 8-10 weeks of major life restructuring is my health. I eat pretty cleanly but I need to get some exercise. .
  • It looks like I have reached an agreement with That Company, we are still finalising the details. Still haven’t signed anything.
  • Business in general is slightly improved. Slightly. The market has changed, but it is there.
  • I think everything is going to be okay.
  • The literary agent is waiting for me. I want to write and send a new sample chapter. I apologised for the fact that I have to attend to business for several days.
  • My house is a tip.
  • I met an exciting boy last weekend who I want to date. I am playing it cool. There is no other way to play it. I don’t know what the chances are of even seeing him again, it took two months to set up the first date because of all of the above.

I have so much to do. It’s now 4pm on Sunday afternoon and I have no option but to get all my work stuff together for the coming week.

Church.

DJ Jazzy Jeff & The Fresh Prince: Summertime (1991)

In which I finally get some exercise.

I went to the gym and used the pool! I am as weak as a kitten and managed 35 lengths, at about half my normal speed, plus I had to keep stopping for breaks, however 30 lengths is all you need to earn a TLYW health point. Then I had errands to do around my neighbourhood and walked everywhere for over an hour. I only need to repeat that formula on about 100 more consecutive days and by the end of it I will be able to swim 100 lengths and walk for 3 hours without really trying and hopefully will be slimmer and more muscular.

2 Health points.

Weight Loss II: Day 1 of the New Dawn

OK, so when I started this blog, one of the first things I did in the name of TLYW was lose weight. I achieved my goal – very slowly. I lost 33lbs and it took me 2.5 years because I had periods of months at a time where I would fall off the wagon. Then, not long after finally reaching the athletic and slim condition I’d been aiming for, violent Crime happened in April 2014 and knocked me off my feet in so many ways, including months of health problems, medications that screw up your hormones and your energy levels, and what is now almost a year of weight gain, during which time I put it all back on.

I weighed myself this morning and I’m 165.8 pounds which is almost exactly where I began and is therefore the upper limit of being overweight that I can tolerate. The two main contributing factors to my plumpness that are within my control are that I’ve been avoiding exercise and secondly I’ve been eating chocolate cake. So whose fault is it, really, if I have to wear foundation underwear.

Today is Wednesday 11 March 2015 and today is the first day of Weight Loss II. If I can drop 35 pounds then I will be a UK size 10 and able to wear sports bikinis, which I seem to remember used to be my sole purpose in life. This is a good time to do it. My relationship with Leroy is happy yet making very few demands on my time, which I am cool with as long as everyone’s happy and enjoying themselves. My more full-time, everyday relationship, ironically, is with the Honcho. We are getting along as sweetly as a pair of love birds in a rose bush, he is affectionate and I am emotionally sustained. This is really taking care of my needs and I hope every day that we can continue to be in harmony.

Thus I have achieved the perfect life conditions for attending to fitness and health. I have romantic relationships, i feel desired and cared for (enough). I don’t have any urgent unmet needs that have to take priority over getting some exercise and improving my ratio of body fat and my general health. So today is the day. Longtime readers of the blog will remember when we used to have weekly weigh-ins and a weight loss ticker and all that is what we are about to go back to, starting from now. I will enjoy it when I get started. I loved the exercise part of it last time.

Hair loss.

It’s time to slow down the exercise regime. As you know, I have been going at it without restraint but now my hair is falling out. Yes, really.  Regular over-exercising (defined as being completely exhausted afterwards, see recent posts about being too weak to use my phone and falling asleep on the living room floor) messes up your menstrual cycle, which I didn’t mind, and makes your hair fall out, which I do mind, very much indeed. I did go to a class at the gym yesterday morning but then last night I went to bed at 9.30 and today I am resting. I need to slow it down a bit. I don’t want to go bald, I would rather be fat than have no hair. No more exercising six-times-a-week for me, it will have to be only 3-4 times a week from now on, so the weight loss project will have to focus more on careful eating than insane amounts of exercise.

In other news, I spent much of Wednesday reading which was great because I have piles of books that I haven’t read yet and then Thursday’s holiday had to be cancelled as I was needed to attended a meeting at work. I think today I am going to sew. Maybe there will be photos later.