Here I am. 5'9" 242lbs, and a 38 inch waist - horribly out of shape. I started my 12 week HEAT Program today. Here's how it went:
#1. I discovered that KISS makes for awesome workout music!!
#2. I started out on a seated elliptical machine, like a bike, but the pedals were in front instead of under the seat. Being that I am a beginner, and VERY out of shape, I decided to do two 10 minute rides with only a short bathroom break in between. The ride seemed a bit easy, however when it was done my heart rate averaged 130, which is about 70% AHR.
#3. After the ride, I moved to the weights. My first exercise was the Squat, Curl Press. I figured I'd start easy with 15# and 3 reps of 30 second intervals. I concentrated more on the time than the amount of reps during the time, but I was getting about 5 or 6.
#4. Next was the Lateral Raise. Knowing I'd be weak at this, I used 10#, again 3 - 30 second intervals. I almost reached muscle failure by the 3rd circuit.
#5. I moved to the Leg Curl. I found this one to be most difficult because it seemed I was fighting with the ball to keep it under my legs, than getting any real effect. I think i just have to get used to the motion. I did the same 3-30 interval. I might ad that between same station exercises, I was resting for 30 seconds. the program recommends 45 seconds when switching station, but I was a bit slower, so I could find the right equipment, and then checking to make sure I do the exercise correctly.
#6. Moving on to the Reverse Crunch, again I had difficulty with the ball. Seemed like I was using more muscular effort trying to keep it between my feet.
#7. Next was the Standing Wide Row. the machine I used seemed like the pullys were making the effort easier, as I had to increase the weight from 70# to 90# to get anything out of it. I don't believe I was doing this one correctly because I did have to lean backwards slightly to get the motion started.
#8 Next was a Standing Press, and since I could not find a machine that i believed would duplicate the exercise correctly, I decided to do kneeling push-ups instead. Was able to get 14 or 15 reps in each 30 second round. Not bad I guess, but not a "real" push up, either.
This completed my HEAT Training for the day. I did a bit of a warm down by working on some JKD footwork and a few strait-lead strikes, practicing the 1-2-3 technique.
It's 20 minute cardio, then 2x the entire circuit tomorrow Don't know if I will make it through, but I'm gonna do my best.
Dear Mr. Fisher, Let me start by saying I am so very proud of you! I think it is terrific that you are taking this endevor on and making changes in your life, for the better! I wish you nothing but the best of luck! I will always remember you as the happy go lucky guy who trodded all over my feet LOL! But in all seriousness, Rich, I believe you have so much to offer the world and we need to have you around for a long long time! Remember to count your blessings everyday, we only have one life and we need to live it to the fullest we can! If you ever need anyone to talk to I am always here! I wish you and your family a very blessed and joyful Holiday, with a new, exciting and memorable year to follow! Your friend always, Colby.
ReplyDeleteThanks Colby. I really appreciate it. Progress comes one step at a time. Keep checking back.
ReplyDeleteWay to go Rich..
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