Exercise at least 3 times a week challenge

jess444_2

Yes, I think I am beginning to adjust my diet, without thinking about it really. I am eating less bread at lunch time - tending to take a salad or soup instead. Also eating more fruit.

I got weighed on the wii today, hadn't been on it for ages. Looked at my history and noticed that when we first got it (18 months ago) I was a stone heavier. The weight loss has been so slow I didn't even realise I had lost that much, but has only happened through being a bit more active and as you say making a few 'tweaks' I will be quite happy to carry on losing weight this way.

I agree about the excercise being hard work. I asked the trainer at the gym yesterday whether it gets any easier - he said no - that when it does it is time to up your game!

Definately feeling healthier though, walking more quickly and have more energy. It is the last week of my 6 week intensive programme at the gym and I will be getting measured. I will be really interested to see if I have lost 'inches'.

Jess

jess444_2

I have had a bit of knee pain following my session last night. Been to the chemist and bought some glucosamine and chindrointin suppliments. Anyone tried these?

jess444_2

Another week added to my sig :T

SandC

Don't know anything about supplements I'm afraid Jess. As for injury/niggle - check that your trainers are suited to the exercise you are doing.

I was wearing 'ordinary' workout trainers when I only do pump (where you're not even really moving), salsa and zumba. I was getting a proper niggle in my left knee. I bought some trainers designed for dance and it's sorted it out completely. Normal trainers have too much grip on the soles for the twists and turns you do in salsa and zumba and can result in you jarring your legs a bit.

8x last week, all set for the same this week.

Then I'm off on my jollies for a fortnight at the weekend.

jess444_2

Thanks for the advice about shoes SandyC. Hope you enjoy your holiday.

Having to rethink my excercise routines as my gym membership has run out the same week as I was made redundant. Prices have almost doubled (Total Fitness) so cant join there again and it is £7 a session at the local Pay as you Go :eek:.

So ... Monday paid for the gym, Tuesday did a Step video and Thurday went running in the park. I say run, but more interval training - walk fast for a minute, run as fast as you can for 30 secs.

I am going to try the running again tonight, although my hips and right knee are just recovering from Thursday.

Hope everyone else is doing OK.

Jess

ellay864

Just popped back on here after a while away...thanks for that shoe advice SandC, I was struggling when I did go zumba so will look into that. Not that I've been zumba for a while...got really fed up of classes that were so crowded I couldnt see or move properly. And being in a car accident and getting whiplash injuries hasn't helped. I've been back to the gym a bit and can use the treadmill now, even managed a bit of jogging/running today whereas I'd been limiting myself to just walking before. But I just can't do any of the resistance stuff without me feeling it in my neck. I'm not good at being pateint and want to do everything NOW!!! I have bought myself a new fancy pedometer which is really good as it works in a pocket, bag or tucked in strap of sports bra...seeing how few steps I do on a normal day (drive to work, work in an office) is quite an eye-opener so it's making me do more

rose_111

Hello skaps,

Start Pilates training. I am sure within few 2 or 3 week you will find drastic changes in your body. You feel your body will be maintain and relax.

jess444_2

Hi,

Out for a walk / run last night. Time improved by 2.5 mins so really pleased. Have begun to wear knee supports which seem to be helping.

Ellay, where did you get your pedometer. The ones I have tried in the past have been really unreliable, so I have stopped using them. Hope your neck is feeling better soon.

Jess

murphydog999

jess444 wrote: »

Hi,
Have begun to wear knee supports which seem to be helping.
Jess

Without sounding patronising, well done to everyone who is sticking with exercise, it can really be the last thing you want to do sometimes, but you know that the struggle to make the effort will be rewarded later with how you look and feel, the energy you will have, and how pleased with yourself you'll feel.

Jess, knee supports aren't going to sort your problem. If you are serious with your training go and get checked out by a podiatrist/chiropodist; your foot/feet may be in-rolling (or otherwise) and this will screw up your knees. Wearing corrective insoles in your shoes/trainers will help big time (I know) and pounding the pavements without being checked could make matters worse. You could have the best trainers in the world, but with 'defective' feet you could still get injured.

Believe or not, the more you work on your 'core' and your balance, the more it corrects other parts of the body, obviously posture, but as that improves so does hip displacement, which naturally follows down to the knees and feet. Also make sure you stretch well before and after.

Ellay quotes. 'But I just can't do any of the resistance stuff without me feeling it in my neck'.

Ellay (and anyone else with neck tension) here is a couple of exercises that really work to relieve things. Hope the descriptions are understandable!

Stand straight (pref in front of a mirror) with your feet hip width apart, toes facing forward. Extend your arms out to the sides, up to shoulder height making sure both arms are level, pull your fingers into the palm of your hand - but just to the second knuckle - and stick your thumbs out as if you were hitching a lift; palms should be facing the floor.

Keeping the arms to the side, rotate in a forward direction in 6" diameter circles 20 times, the count is slow, a bit more than a second for each rotation.

Now you are going to turn the palms to the ceiling and rotate the arms in a backward direction, again 20 times. Make sure you check your arms are still level and still out to the side.

If you have difficulty doing 20 then adjust, likewise, if (after doing the next exercise) you think you could do more next time, then do so. If you have difficulty keeping your arms straight, or you find your shoulder/s raising, then take the arms down a bit.

Exercise 2 - to be done after, not before! Keep your fingers and thumbs in the same position as before, but keeping your elbows out to the side place your knuckles next to your temples. Keep your hands there and bring the elbows together in front of you. (They should touch and be inline.) Take the elbows back but aim to push them back a bit further. Start with 15 reps, 2 seconds each rep - don't rush it!

You should now feel blood pumping into the muscles around your neck and shoulders - an ache but a really good one - this will encourage the healing process and relieve tension. Do it 2x daily for really stubborn tension, or as needed. It is REALLY good.

jess444_2

Thanks for the advice Murphydog.

I am working on my 'core' muscles so hopefully that will help.

I do have an appointment with a chiropodist soon, so will ask their advice.
I have really flat feet and any training shoes with a raised instep really hurts my feet, so I am not sure whether an insole will help. I did wonder about barefoot running (on grass in the park) but I am a bit worried about what I will step on.

The knee supports are definately helping though, went for a run last night with them on and no pain at all today.

Jess