Ouch!

Yesterday I did my chest workout after my hour of cardio. I am feeling it today. I can definitely tell that I had slacked off the last two weeks. It brought me to the conclusion that starting from the beginning and starting over after two weeks, are equally as hard. That is a good thing to keep in mind when you start a workout routine. Why would you want to make it even harder for yourself? From now on I will think twice before skipping my workouts. 

My legs are still sore from my training session and now my shoulders and chest are sore as well. Keep in mind, sore is good. My body is still getting used to getting fit. It is a good hurt that I am feeling. 

I am still toying with the idea of getting a heart monitor watch. I know that I don't get an accurate number of calories burned from the treadmill that I use.  At least I found the equation that is used to figure out how many calories I burned during my cardio. 

Compute the calories burned if you're male. You can accomplish this with the following equation: calories burned = (0.2017 x age in years + 0.09036 x weight in pounds + 0.6309 x average heart rate - 55.0969) x elapsed time / 4.184.

Calculate the calories burned if you're female. This is given by the equation calories burned = (0.074 x age in years - 0.05741 x weight in pounds + 0.4472 x average heart rate - 20.4022) x time elapsed / 4.184.

For an example calculation, I am a 28-year-old female weighing 226 pounds exercised for 60 minutes with an average heart rate during the session of 150 bpm: (0.074 x 43 - 0.05741 x 143 + 0.4472 x 141 - 20.4022) x 45 / 4.184 = 513 calories during your exercise session.

Make sure you use Order of Operations when doing this equation. If you try to go from left to right, you won't get the correct number.

I am going to start including my workouts in these posts. If anyone would like to use them, you are more than  welcome to. Just remember, you may need to adjust the weight amount. Ideally, you want the weight to be light enough that you can complete a full set of 15 reps, but heavy enough that you should be really pushing to finish the last 3-4 of your set. 

7/21/12 Workout

Cardio: 60 minute walk.

            3.2 Pace

            7.0 Incline

Strength: Chest

Machine                      Weight       Reps     Sets

Incline Chest Press         60              15            4

Freemotion Pec Fly        25              15            4

Freemotion Shoulder      10              15            4

Overhead Triceps           30             15            4

Lateral Raise                  35             15             4

Ab Crunch                       75             20            4