routine & food changes
I haven't updated in a while about my sports routine. so here a little update about how I'm doing.
my schedule nowadays
as of this week I'm trying to make a new exercise schedule. as simple as possible, so that I can really do it. the goal is to have more rest days because research says women at 40+ need less cardio and more rest. with rest days meaning: walks! 3 days of full body weight lifting and a lot of walking, that's all it takes. so I'm trying to not overdo it and add more walking.the weight lifting days are the hard days for me. of all things, this is the hardest thing to bring myself to do. because of my hypermobile body, I have to be VERY aware that I do the exercises right. because moving my joints too far can result in pain and headaches. so I have to be aware of a lot of things (= very tiring). but, when I'm done with my exercises, sweated everything out, took a shower and am sitting in my pyjamas on the couch with my yoghurt and fruits... that's the best feeling! I just have to hush my head and just do it! the reward is always great!
my new routine will have more 'rest' days in between lifting days. Cheryl advises 1 day in between, but I feel like my body - and mainly my legs - need an extra day in between. so that's what I'm trying now.
that also means my training week will not have 7 days to get to a full circle. but I want to see if this works better for my body. I think the main goal of working out should be that it fits and works for your body, not to just follow a general plan.
DAY 1 - MONDAY: weight lifting challenge by cheryl + 20-30 min bike
DAY 2 - TUESDAY: rest day = 1 hour walk without weight
DAY 3 - WEDNESDAY: rucking +5kg fast pace (5.5-6 km/h)
DAY 4 - THURSDAY: weight lifting challenge by cheryl + 20-30 min bike
DAY 5 - FRIDAY: rest day = 1 hour walk without weight
DAY 6 - SATURDAY: rucking +5kg fast pace (5.5-6 km/h)
DAY 7 - SUNDAY: weight lifting challenge by cheryl + 20-30 min bike
DAY 8 - MONDAY: rest day = 1 hour walk without weight
DAY 9 - TUESDAY: rucking +5kg fast pace (5.5-6 km/h)
and so on....
the pro's say that a brisk 30 min walk after lifting and on rest days improves weight loss. so the biking after my Cheryl challenge and the rucking is mainly for that.
changes in the food department
I also made some changes in the food department. I added some things to my skyr yoghurt; kefir and chia seeds.kefir helps with several things: it helps with gut health, it improves bowel function, aids digestion, it's good for your immune system and it helps with weight loss and maintaining a healthy weight.
chia seeds also improve bowel movements, you feel full more quickly, is high in protein, helps combat skin ageing and ensures that your skin recovers quickly from external influences.
I've added both mainly to help with my bloated tummy and so far it seems to help!
let's see how I'm doing with this schedule in a few weeks. I find that is very helpful for myself to make a schedule and try to stick to it. I just add it to my calendar and it takes away the thinking, so I just have to do it.
let's hope that the weather picks up a little again, so that it's less wet outside! ;)