Monday, October 3, 2011

Last weeks training plans.

What a week has been. It seems like the minute I posted that I was ready and excited to start the new training plan the universe decided to play a trick. It was time to use my own advice. I had the training plan ready but ended up change it to managed my fatigue and crazy unscheduled events that happened.
First of all, let's look at the beginner training plan. For my son Karl whom by Doctors orders had to start exercising more was a bit difficult, the goal for me was to have him use to the idea that 3 times a week we was going to exercise. My other son is in the same school with him so he now walks to and from school, a 1.5 mile round trip, he was self conscious before walking alone and maybe tripping in front of the other kids that walk to school. He likes martial arts but he wasn't loosing weight so I added strength training twice and spinning once, I taught him to use the machines since the idea is that he is comfortable going to the gym. I gave him an easy routine the he can follow on his own, i did them with him a couple of time now I work out nearby so he can ask me questions but mostly i let him do it on his own just supervising that he is adjusting the machines properly and using proper form.

Here is a sample
Leg press 2X 14 reps
Leg curl 2X 14 reps
Leg extension 2x 14 reps
Chest press 2x 14 reps
Lat pull down 2x 14 reps
Biceps 2X 14 reps
Triceps 2x 14 reps
crunches 2x 15 reps

I tried to avoid free weight for Karl, is very intimidating for him to be standing in front of all the other guys. He has been coming with me for two weeks now and he is more confident, not sure I can say he enjoys it but the more comfortable he becomes the easier it to convince him to go.
My advise for beginners who want to run i would advice to start walking, I really like Jeff Galloway's training plan to run walk. Like i said the most important at the beginning is to get used to the idea of setting the time aside. The length of the walk will depend on your motivation and fitness level so no excuses, we all know how to walk, if you are really ambitions, try walking for 4 minutes and running for 1 until you reach the desired time.
Leticia is an intermediate level, her running plan is simple. She is planing on running a 10k in 5 weeks, not ideal to start training only 5 weeks prior but she is fit and had run on and off for years, summers are busy with the family so she takes a break form running and does yoga and hikes a bit.
Her running schedule was 2 miles a day for 5 days and a long run of 4 miles on Sunday and two short hills added to the Wednesday run, she can mix walking and running.

Strength training is circuit training at my house with dumbbells and resistant bands with 1 minute rest between sets for a total of three sets.
Lunges
burpees
bent over dumbell row
pushups
squats
v sits
triceps kick backs
Dumbbell shoulder press

She warms up with 5 minutes of skipping, she loves the fast pace and we usually play latin music so it feel very bootcamp, she gets bored at the gym so we keep it fun.

My sister and I train together, she is fit and highly motivated, her Doctor too told her to loose weight, she practically lives to work out so my plan for her was to increase the intensity of her workouts and to spice it up, she is been doing the same things for a long time so her body has adapted nicely to the training load.
her running was similar to Leticia's but i took her trail running with me, she also was able to handle more distance. 4 miles a day for 3 days and two days of 3 miles with hills added on Wednesday.

Her strength training was the routine i do, day 1 upper body, day 2 lower body, day 3 rest, day 4 full body, day 5 rest, day 6 full body. I love super sets, working one major muscle group then adding a dynamic core exercise or plyometrics. More sport conditioning.

On the days we work upperbody i hit the same muscle with 2 or 3 exercises, like Incline bench press, decline bench press and dumbbell chest press on ball. on the days that we work full body we go over the major muscles groups, once or twice depending on time or how tired we feel.

My running didn't go as planned. I had intended for a week of 54 miles and ended up way short, had trouble physically and mentally. I decided to just go with how I felt, i ended up riding my bike a couple of times instead of running.

My kids both got sick, Hans had Streptocouccus infection and kept me busy, the Karl started to have major nosebleeds that I had to go to the ER when i came home and it looked like a scene of Friday the 13 ( he didnt think was funny, when i said, were is the chainsaw) I know better than to speak if you take your child with what looks like signs of trauma to the ER. The nurse asked me to not speak and asked Karl instead, how often do they happen and how often are the this bad? when did they started? I couldnt remember when but Karl remembered clearly, in grade 4 he said, I got hit by a football on the playground and then I started to run into the playground often after. It was true, that was the first time I had been called for Karl, that was the first time the teachers told me that something was wrong. My heart sunk. The next person to walk into the ER was a male around my age, he was accompanied by family as well, he was clearly in distress, his companion spoke this time, he didn't speak English. " He is an alcoholic" You do know we are not a rehab, the nurse said, we can stabilize him but cant do more than that. We all sat in the wait room, them and us, holding bloody towels and buckets. I wanted to stand and punch that man, hard, to hit him until it hurt, to ask him why, he was physically perfect but seemed determined to trow it all away. But I didn't, his family was in pain, and really I dont know what possible can drive somebody to that point in life.

The next few weeks I will be working hard on laying the foundation, I am exited about possibly running Badwater but I also know that right now is when I need to lay the foundation to the success. If i jump to soon into training then I will be scramming at the end to make sure my kids are OK.

I hope this help you a bit, the way i figure out, we fall into one of these categories.
stop making excuses and just go and do what you can. Need to be more consistent.
Are stuck in a rut.
or like me continue doing what you love but ignore what you dislike which is usually what you need to work on the most.
my next post will be about nutrition a very important but often overlooked part of training.


Qué semana ha sido. Parece que el momento en que publique que estaba muy emocionada de iniciar el nuevo plan de ejercisio el universo decidió jugarme una mala pasada. Era el momento de usar mi propio consejo.Yo había preparado el plan a seguir, pero termine cambiandolo porque la semana estuvo muy ocupada y no me sentia bien.

En primer lugar, vamos a ver el plan de formación para principiantes. Para mi hijo Karl, que por órdenes de los médicos tenían que comenzar a hacer ejercicio era un poco más difícil, la meta para el fue que él haga a la idea de que tres veces a la semana que tiene que hacer ejercicio. Mi otro hijo está en la misma escuela con él asi que ahora camina a la escuela, como unos 2 kilometros de ida y vuelta. A él le gusta las artes marciales, pero no estaba perdiendo peso, así que he añadido pesas dos veces por semana y bicicleta una vez, le enseño a utilizar las máquinas para que él se siente cómodo de ir al gimnasio. Le di una rutina fácil de la que puede seguir por su cuenta, que los hice con él un par de veces ahora vamos juntos pero yo hago lo mio y si tiene preguntas o necesita ayuda estoy disponible.

He aquí una muestra

Leg press 2X 14 repeticiones

Leg Curl 2X 14 repeticiones

Leg extension 2x 14 repeticiones

Chest press 14 repeticiones

Lat Pulldown 2x 14 repeticiones

Bíceps 2X 14 repeticiones

Tríceps 2x 14 repeticiones

2x 15 repeticiones abdominales

Ha venido conmigo durante dos semanas y que esta más seguro, no puedo decir que lo disfruta, pero ya no se queja tanto de ir.

Mi consejo para los principiantes que quieren correr es que empiezen a caminar, me gusta mucho el plan de entrenamiento de Jeff Galloway qye es de alternar correr y caminar.Como ya he dicho lo más importante al principio es hacer rutina. La duración de la caminata depende de su motivación y nivel de condición física que no hay excusas, todos sabemos cómo caminar.

Leticia es un nivel intermedio, su plan de entrenamiento es muy sencillo. Ella quiere correr 10 Km en 5 semanas, no es lo ideal para comenzar a entrenar sólo 5 semanas antes, pero ella está en forma y ya ha corrido esa distancia, los veranos son ocupados con la familia para que ella hace yoga generalmente en los veranos.

Su horario de entrenamiento es de alrededor de 3 kilómetros por día durante 5 días y una larga carrera de 6.5 kilometros el domingo y dos subiditas cortas añadido a la carrera miércoles, se pueden mezclar para caminar y correr.

El plan de Leticia es entrenamiento en circuito en mi casa con pesas y bandas de resistencia con 1 minuto de descanso entre series por un total de tres sets.



Lunges
burpees
bent over dumbell row
pushups
squats
v sits
triceps kick backs
Dumbbell shoulder press


Salta la cuerda por 5 minutos para calentar. le encanta el ritmo rápido y por lo general música latina por lo que se siente muy bootcamp, se aburre en el gimnasio, así que siga siendo divertido.

Mi hermana y yo entrenamos juntas, ella está en forma y muy motivada, su médico también le dijo que para bajar de peso, ella a estado haciendo las mismas cosas durante mucho tiempo por lo que su cuerpo se ha adaptado muy bien a la intensidad de entrenamiento.

Ella corre la misma distancia que Leticia, pero me llevó a correr conmigo a el monte y senderos. Tambien puede correr mas distancia que Leticia, 6.5 kilometros por día durante 3 días y dos días más de 4.5 kilometros.

Su entrenamiento de pesas era la rutina que hago, el día 1 parte superior del cuerpo, el día 2 parte inferior del cuerpo, el día 3 de descanso, el día 4 de cuerpo entero, el día 5 de descanso, el día 6 de cuerpo completo. En los dias de solo la parte superior por ejemplo trabajamos el mismo grupo muscular con 3 ejercicios distintos de el mismo grupo muscular tambien añadimos un ejercicio de núcleo dinámico o pliometría. Más deporte acondicionado. Como salto de banco despues de una session de squats.

Mi entrenamiento no fue como estaba previsto. Tenía la intención de una semana de 54 kilómetros y terminó manera corta, tuvo problemas físicos y mentales. Me decidí a ir sólo con lo que sentí, que terminé subiendome a la bicicleta un par de veces en vez de correr. Se supone que haria, 12 kilometros al dia con 24 el domingo. solo alcance a hacer 7 kilometros al dia ciando entrene a mi hermana.

mis hijos los dos se me enfermaron, Hans tenía una infección Streptocouccus y me mantuvo ocupada, Karl comenzó a tener sangrado de nariz que no pude parar asi que teve que ir a la sala de emergencias cuando llegué a casa y parecía una escena de pelicula de miedo. ( no se rio cuando le dije que parecia Jason de la pelicula Halloween) Si llevas a tu hijo a la sala de emergencias es mejor que el hable, la enfermera de la sala de emergencias me pidió que no hablara y le preguntó Karl las preguntas, ¿con qué frecuencia ocurren y con qué frecuente son tan graves? ¿Cuándo comenzó? Yo no podía recordar cuándo, pero Karl recordaba con claridad, en el grado 4, respondió, fue golpeado por una pelota de fútbol en el patio y luego empezo a tropezar con las cosas y paredes. Es cierto, esa fue la primera vez que me llamaron por Karl, que era la primera vez que los profesores me decían que algo andaba mal. Mi corazón se hundió. El siguiente en entrar en la sala de urgencias era un hombre de mi edad, iba acompañado por su familia, se notaba que estaba grave, su compañero habló este tiempo, él no habla Inglés. "Él es un alcohólico" Usted sabe que no somos un centro de rehabilitación, la enfermera dijo, le podemos estabilizar pero no puedo hacer más que eso. Nos sentamos en la sala de espera, ellos y nosotros, rodeados de tuallas llenas de sangre y cubetas para el vomito.. Quería ponerme de pie y golpe que el hombre, duro, lo golpearlo hasta hacerle daño, para preguntarle por qué, era físicamente perfecto, pero parecía decidido a tirar su vida a la basura. Pero no lo hize, su familia estaba en el dolor, y realmente no sé lo que es lo que le sucedia para conducirlo a ese punto en la vida.

Las próximas semanas voy a trabajar duro, quiero correr el campeonato de Badwater asi que necesito trabajar mucho. Espero que hayas encontrado algo que te pueda a ayudar con tu entrenamiento. Despues hablaremos de nutricion.

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