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hiq's exercise log

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hiq's exercise log

Postby hiq » Fri May 16, 2008 2:38 pm

I'm trying to improve my cardiovascular fitness because I was recently diagnosed with high blood pressure in my late 20s. I was looking at couch-to-5k first but decided to start with an activity I can do at home.

Week 1 Day 1: 27 rounds (L1)
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Postby changeup » Sat May 17, 2008 10:18 am

Fantastic. This will get you fit.
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Postby hiq » Mon May 19, 2008 6:32 am

Week 1 Day 2: 3:22 (L1)

I also did some running in place and jumping jacks a few hours later (8×60 seconds with 90-second walking breaks, like week 1 of couch-to-5k). The fact that I did much better in the shorter day 2 than the longer day 1 may indicate that my cardiovascular endurance is much worse than my strength.

I've started checking my blood pressure at home, it was 132-140/90-92 before exercise. My goal is to reduce the diastolic to under 85 in 8 weeks. I'm questioning the precision of the BP meter—it seems to take large steps while deflating—but repeated measurements should help.
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Postby Urup » Mon May 19, 2008 12:08 pm

You're off to a great start!
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Postby hiq » Tue May 20, 2008 7:49 am

Week 1 Day 3: about 5:00 (L1)

I didn't time myself to the second today. The pullups were tough, I could only do 5 in a row before I needed a break. I'm doing them hanging from the top of a door, which is very awkward and making it harder, I think.
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Postby hiq » Thu May 22, 2008 8:26 am

Week 2 Day 1: 25 rounds (L2)

The pullups and pushups are wearing me out, but I feel like my legs aren't getting a workout at all. The squats feel way too easy. Any advice? Could I be doing them wrong?
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Postby volleyball_man » Thu May 22, 2008 10:20 am

Unless you've had someone to teach you - it's highly likely that your squat form is off. Mine was WAY off when I started.

Check this video:

http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov
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Postby hiq » Sat May 24, 2008 7:44 am

Week 2 Day 2: 4:41 (L2)

Thanks for the great video. My form wasn't completely off but I was able to make a few improvements by doing some squats next to a mirror. I'm feeling a little bit of a leg workout now, but still not nearly as much as from the pullups and pushups.
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Postby hiq » Mon May 26, 2008 7:39 am

Week 2 Day 3: 4:34 (L2)

This was supposed to be a stepping stone to cardiovascular exercise, which hasn't happened yet. I will try to go for a short jog tonight, if I can muster the motivation.

My blood pressure this morning was in the 130s/90s but dropped to the 120s/70s an hour after exercise. I don't know if it's physiologic or due to reduced stress. I hope the resting pressure will start responding once I start jogging.
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Postby hiq » Wed May 28, 2008 5:09 pm

Week 3 Day 1: 23 rounds (L3)

Amazingly, and for the first time, my arms didn't get very sore after a day 1 workout, even though I'm doing more pullups than before. I've switched to a better pull-up bar, which is probably helping.

On the other hand, my heart feels like it's going to give out. I convinced myself to go running last time, but I'm not sure I can manage it today.
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Postby splint » Thu May 29, 2008 10:04 am

If you're going to run, are you going to try the Simplefit running program?

I started off doing this in place of long slow jogs. I think it has been very beneficial to me. I'm running my fastest mile ever at 7:30 and see plenty of room for improvement. When I did the 7:30 mile, I was probably at an 8 on the intensity scale. I'm pretty sure I could do sub 7:00 next time.
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Postby hiq » Thu May 29, 2008 9:06 pm

splint wrote:If you're going to run, are you going to try the Simplefit running program?

Thanks for the link. It looks very interesting, but I already started Couch-to-5K and I want to see it through. The first six weeks consist of interval training, like the simplefit plan. I chose it because it has a clear goal (running 5K or thirty continuous minutes) and only takes two months. The other factor is that I'm trying to get myself to enjoy running, and from what I've read, Couch-to-5K works well for that.

You talk about reducing your mile time, but at the moment I doubt I can run even half a mile without stopping to catch my breath. Maybe once I've built up my endurance and finished this plan I will consider the simplefit running program or something similar.
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Postby splint » Fri May 30, 2008 4:17 am

Couch to 5k is a good program too using the sprinting methods, I saw that you were thinking about it but wasn't sure if you tried it.

When I was speaking about my personal mile record, I wasn't suggesting you go out and try it (don't want your blood on my hands :) ) I was only pointing out that I don't train for the mile at all, Crossfit has a lot of 400m and 800m all-out sprints in the workout and I've just been doing those. Then the other day, a mile run started out one of the Crossfit workouts and something that took me around 9 minutes suddenly took me 1:30 less. Just showing how much that sprint interval training can benefit.
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Postby hiq » Fri May 30, 2008 7:57 pm

Week 3 Day 2: 4:26 (L3)

Now that I've added some running, I'm finally feeling the squats. I took some pretty long breaks between rounds today to let me legs recover—I wasn't timing them but some were probably longer than 3 minutes.
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Postby Lloyd » Sat May 31, 2008 3:58 am

The squats sneak up on you! I remember thinking the same thing. After you have been doing them for a few weeks you notice.

Good luck with the running. It's great that you are getting your blood pressure under control while you are still young. You are going to look back at this and be so so glad you did it.
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