sweats of the week

Posted on Aug 28, 2011 in Fitness

Sunday (8/20)

  • 3 mile hike (67 minutes, 335 calories)

I seriously need to get some DEET spray if I’m going to keep hiking in the summer. These Indiana bugs are eating me alive! It was so bad during this hike that I could literally grab in front of my face and have 4-5 different bugs in my hand. I felt like I was for dinner. I’m not a big fan of most chemicals, but DEET and I are BFFs.

wapehani stock

Monday (8/21)

Gym (49 minutes, 341 calories)

  • 30 minutes kettlebells
  • 10 minutes treadmill sprints (1 minute each at 3.5, 5, 3.5, 5.5, 3.5, 6, 3.5, 6.5, 3.5, 7)
  • 10 minutes stretch

Not gym (70 minutes, 390 calories)

  • 3.5 mile hike

I have a new plan for Mondays and Wednesday to try to get in two workouts. So I got up at the crack of dawn (actually, before that, 4:45am) and headed to the gym. After work, I headed out with the PF and tackled the trails. It was really nice to be able to get in two workouts in a day.

Wednesday (8/23)

Gym (59 minutes, 374 calories)

  • 15 minutes bike (3.5 miles)
  • 15 minutes elliptical (1.5 miles)
  • 10 minutes kettlebells
  • 10 minutes walking
  • 10 minutes stretch

Can you tell I was feeling bored and fickle with the gym? I know I needed to do mostly cardio and I hate those days. I’m not a big fan of just pounding out an hour on a cardio machine. Snooooze. You’ll also notice that my grand plan of working out twice on Wednesday did not happen.

Saturday (8/27)

Gym (80 minutes, 637 calories)

  • 35 minutes kettlebells
  • 20 minutes bike (3.85 miles)
  • 15 minutes walking (1 mile)
  • 10 minutes stretch

I so love Saturday mornings at the gym. It is totally empty and I can devote as much time and energy to my workout as I want. I was torching the ole calories with the kettlebells. Woohoo!

This week by the numbers

Fitness minutes: 325
Total calories burned: 2077
Longest plank of the week: 27 seconds
Sad attempts at push-ups: 4
Kettlebells thrown across the gym at an innocent bystander: 1 (it wasn’t on purpose, and I apologized profusely)
Times I said, “I’m hungry!” to Babyface: 1,000,000
Magazines read on cardio equipment: 2
Bug bites: At least 10
Times I wished I had new music on my iPod: Around 5
Urge to take a Zumba class: 3 or 4


Help me internet!

My lower back always hurts when I do planks and push-ups. Is my form wrong or do I just need to strengthen those muscles? I do have a prior injury to my lower back from a car accident, but it hasn’t caused me any problems since I dropped a lot of weight.

9 Comments

  1. I don’t know about your lower back, but mine always bothers me after Bikram. I don’t have any injury. I assume it just needs to get stronger. I haven’t been to Zumba in a few weeks…is there a class we could do after dinner on Thursday?

  2. hey! the lower back pain could be because your back muscles that are weaker than your ab muscles, or it could be due to improper form. if your booty / bottom half is sagging down to the floor during your plank / pushup, it could put more stress on your back than your abs. make sure that your body is in a straight line; err on the side of having your butt *too* high in the air as opposed to too low.

    looks like you had a great workout week – nice job!!

    • Unfortunately, all the mirrors in our gym are hung 2 feet off the ground, so I can’t see myself when I’m planking! Booo. But I *think* I’m not sagging. I should really have the Babyface check me at home sometime.

      Thanks for the tips!

  3. Friday evening is my favorite time at the gym – the place is deserted! Sunday afternoon is also a good time for me.

    Sorry to hear about your low back pain – I’ve been struggling with back pain for several years now (arthritis in L3,4,5) and for me the trick is keeping my ab muscles strong. I also feel the pain during things like planks & pushups. I tend to forget about my abs & that makes my back muscles work overtime & “lock up” to keep myself upright…and then if I move (like bend at the waist) my back muscles sort of spaz & cause shooting pains. SO, I’ve got a PT routine that consists of mostly ab work/pelvic tilts…I just need to make sure I do it…which I’m really bad at. Hope you find out what works for you!

    • Thanks! Back pain is the worst. You never really realize how much everything is connected to your back until it hurts.

  4. Are you doing your plank on your palms or your elbows? When I do a plank on my elbows I feel like my shoulders pinch which leads to a not-so-straight spine and it’s harder to correct than if I do a plank on my palms with straight arms. I’d recommend talking to a trainer and/or having someone check your form, first, try to stregthen your back muscles next… and always stop when you experience pain.

    • On my elbows, I’m not strong enough to do the palms for very long.

  5. Pull your shoulders down your back and make sure that your pelvis isn’t drooping toward the ground. (Otherwise it can be very stressful on your back) When you look in the mirror your spine should be a straight line from your neck to tailbone.

    I also find that it helps to push back through my heels so that some of the weight transfers to my lower body.

    And if you make sure to engage your abdominals, it should take some pressure off your lower back.

    • I definitely have to consciously remember to engage my abs when doing planks. I tend to let my arms/toes to a lot of the work. Which is..uh…not the point.

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