Barcelona and Transversus Exercises
Wow what a night!!! Watched the Man U - Barca game..and have never seen Man U being outclassed so effortlessly.A good positive game from both sides and a perfect way to end the night and head to bed..
Woke up without the alarm today and hit the gym for about 40 mins.
30 minutes of interval training on the treadmill . Started my run at 10 kmph , realised after 1 minute that there was no way I could do 4 mins straight at that pace ( at least at my present levels of fitness) and notched it down to 9.5kmph.
Walked at 6 kmph and ran minutes of 1, 2, 3 and 4 then 3 then 2 at 9.5 kmph. Felt exhausted and good.
Worked on arm, shoulders and chest machines and was done in 40 mins flat...felt great ( though a tad tight and bulky!!)
Well, its back to a 5K run tomorrow..lets see how long I take.
Set a new goal for myself- I have a pair of cut off jean shorts ( jeans that have been mangled into shorts) that I wore comfortably 5 years back. if I can wear those and my wedding trousers comfortably in a few months I am on track.
Apart from my fitness/health obsession over the past month, I went to the National Art Gallery finally last sunday. As I suspected, I loved the impressionist painters.
As a kid I used to love the classical painters where the emphasis was more on making the painting as lifelike as possible, now with age ( and I like to think maturity), I like the impressionists where the emphasis is on capturing the mood, moment, feeling of a scene. End of the day, like books, one's tastes change not with age but with what life cycle you are in at that moment.
Am also looking for some forms of Transversus exercises on the net. The net is like this huge market place where its difficult to distinguish between the truly knowledgeable people and the quacks( yeah yeah, its not a particularly original insight). Anyways there are a host of opinions and advice on how to lose weight, lose the gut, gain muscle, run or not to run etc etc..
Transversus exercises are supposed to be good to reduce gut ( and boy o boy do I have a good one- carefully nurtured over years with Beer, fried food, and a VERY sedentary life).
1. Focus on drawing in the area beneath your navel while you are exhaling and contracting. Keep breathing normally, but hold this “vacuum” position without engaging the upper abdominal muscles. Letting go counts as one repetition. Start with ten repetitions of seven to 10 seconds daily to build strength around the waist.
2. Pelvic tilts - on your back on a comfortable surface that supports the spine. Lift knees about 90 degrees keeping feet flat on the floor. Raise only pelvis, keeping lower back on the ground. Hold it for three or four seconds and lower it again. Repeat this for two or three sets, depending on your level of fitness.
Apart from this I am also looking at other ways to speeden up my weight loss in a healthy sustainable manner.
One thought was that I ought to increase the intensity of my running schedule, but am not sure if that will only work out in the short term.
Other thought was to first focus on being able to complete a run for 30 without walking. May be I can focus on this for one day, the next day is high intensity interval training ( the pyramid running schedule as described yesterday) and third day is for a more casual running.
As of now, my aim is to steadily lose weight every week, run 5 km at below 30 mins, be able to run 30 mins at a stretch.
Have also started eating an apple before every meal. Evidently there is something called a 3 apple a day diet that says that if one eats an apple before a meal, it prevents overeating. This is because an apple has high fibre and water content. So it fills you up in a healthy manner which in turn suppresses your appetite before a meal. Some sites say that a bowl of soup would have the same effect. I like apples, so apples it is!!
Woke up without the alarm today and hit the gym for about 40 mins.
30 minutes of interval training on the treadmill . Started my run at 10 kmph , realised after 1 minute that there was no way I could do 4 mins straight at that pace ( at least at my present levels of fitness) and notched it down to 9.5kmph.
Walked at 6 kmph and ran minutes of 1, 2, 3 and 4 then 3 then 2 at 9.5 kmph. Felt exhausted and good.
Worked on arm, shoulders and chest machines and was done in 40 mins flat...felt great ( though a tad tight and bulky!!)
Well, its back to a 5K run tomorrow..lets see how long I take.
Set a new goal for myself- I have a pair of cut off jean shorts ( jeans that have been mangled into shorts) that I wore comfortably 5 years back. if I can wear those and my wedding trousers comfortably in a few months I am on track.
Apart from my fitness/health obsession over the past month, I went to the National Art Gallery finally last sunday. As I suspected, I loved the impressionist painters.
As a kid I used to love the classical painters where the emphasis was more on making the painting as lifelike as possible, now with age ( and I like to think maturity), I like the impressionists where the emphasis is on capturing the mood, moment, feeling of a scene. End of the day, like books, one's tastes change not with age but with what life cycle you are in at that moment.
Am also looking for some forms of Transversus exercises on the net. The net is like this huge market place where its difficult to distinguish between the truly knowledgeable people and the quacks( yeah yeah, its not a particularly original insight). Anyways there are a host of opinions and advice on how to lose weight, lose the gut, gain muscle, run or not to run etc etc..
Transversus exercises are supposed to be good to reduce gut ( and boy o boy do I have a good one- carefully nurtured over years with Beer, fried food, and a VERY sedentary life).
1. Focus on drawing in the area beneath your navel while you are exhaling and contracting. Keep breathing normally, but hold this “vacuum” position without engaging the upper abdominal muscles. Letting go counts as one repetition. Start with ten repetitions of seven to 10 seconds daily to build strength around the waist.
2. Pelvic tilts - on your back on a comfortable surface that supports the spine. Lift knees about 90 degrees keeping feet flat on the floor. Raise only pelvis, keeping lower back on the ground. Hold it for three or four seconds and lower it again. Repeat this for two or three sets, depending on your level of fitness.
Apart from this I am also looking at other ways to speeden up my weight loss in a healthy sustainable manner.
One thought was that I ought to increase the intensity of my running schedule, but am not sure if that will only work out in the short term.
Other thought was to first focus on being able to complete a run for 30 without walking. May be I can focus on this for one day, the next day is high intensity interval training ( the pyramid running schedule as described yesterday) and third day is for a more casual running.
As of now, my aim is to steadily lose weight every week, run 5 km at below 30 mins, be able to run 30 mins at a stretch.
Have also started eating an apple before every meal. Evidently there is something called a 3 apple a day diet that says that if one eats an apple before a meal, it prevents overeating. This is because an apple has high fibre and water content. So it fills you up in a healthy manner which in turn suppresses your appetite before a meal. Some sites say that a bowl of soup would have the same effect. I like apples, so apples it is!!
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