Sunday, February 22, 2009

A Few Other Measures

I have been reading my The Best Life Diet by Bob Greene. I'm liking that his approach seems to dovetail with what I've seen of the WW plan. (I think his cookbooks suck, but the how to type book is good!) I have been reading on activity levels and what they are and ideas for taking it up a level. I bought a pedometer to see where my current activity level is and help me measure improvement.
I'll probably be sharing this tool with Dennis. He's pretty curious about steps per day while he's working... Today was the first day with my pedometer that I wasn't feeling sick. I'll be wearing it all week to get a good average of steps I take in a day. It's a nice Reebok watch style pedometer and a cool Techno gadget that appeals to me a lot! All kinds of cool measurements I took with it. (I ran for a short time at 4.2 miles per hour today, lol, a very short time.)
Resting Heart Rate: I woke up checked my resting pulse rate before I even sat up in bed. It was 90 beats a minute. This is not a good resting heart rate. It's pretty awful, actually. I've always had a high pulse rate, 15 years ago I was 85-95 beats/minute sitting restfully in Anatomy and Physiology class. Athletes are usually around 60. Fit people 70ish? Resting heart rate is just one indication of your fitness level, and I figure that I can bring mine down with exercise and dropping some weight. I don't have a specific goal around this measure, I just want to compare in 6 months or so...
Steps Per Day: Today I walked 6828 steps. This puts me in the upper realm of Activity Level 1 according to Bob Greene. 5999 is the top end of Level 1, but Level 2 has aerobic excercise 3 times a week, at least 90-150 minutes a week. I hope to be a strong Level 2 next week and not dip below this as a matter of lifestyle. Right now I'm focusing on getting my 125 - 150 minutes a week. If I do that I'll be a strong level 2, (25 minutes a day 5-6 days a week. I was very very surprised that I almost am a Level 2. It seems that I don't do a lot of activity, but the steps do add up. To make it to Level 3 I have to add strength training. But lets not put the cart before the horse...
The following is from Oprah's site:
The Activity Scale
Before you get moving and begin exercising for the Best Life Diet, determine your activity level. If you are new to a fitness routine, Bob encourages you to try going up a level or two after checking with your physician.
As you familiarize yourself with the Best Life Diet and your activities start getting easier, challenge yourself by going up a level. Reach your goals!
Level 0
Any activity beyond what it takes to get through your day is accidental.
Aerobic Exercise: none
Strength Training: none
Steps: 3499 or less
Level 1
You see value in activity, so you look for creative ways to move throughout the day, but you don't formally work out.
Aerobic Exercise: none
Strength Training: none
Steps: 3500-5999
Level 2
You have a moderate but consistent exercise schedule.
Aerobic Exercise: three times a week, at least 90 minutes total
Strength Training: none
Steps: 6,000-9,999 (This is my initial target level .)
Level 3
You make sure to exercise at least five days a week, usually the same workout.
Aerobic Exercise: four times a week, 150 minutes total
Strength Training: at least two times a week, a minimum of six exercises
Steps: 10,000-13,999
Level 4
You work out almost every day, cross-training with multiple activities.
Aerobic Exercise: five times a week, at least 250 minutes total
Strength Training: at least three times a week, a minimum of eight exercises
Steps: 14,000-17,999
Level 5
Exercise isn't just how you stay healthy; it's a way of life.
Aerobic Exercise: six times a week, a minimum of 360 minutes total
Strength Training: at least three times a week, a minimum of 10 exercises
Steps: 18,000 or more

3 comments:

Trish said...

I'm glad to hear that you're feeling better.
I admire your commitment to fitness. I'm STILL seriously lacking in that department. :(
I do plan to scrub a bathroom and sweep, mop, vacuum every floor in the house today. That should count for something. Right? LOL

Christy said...

It absolutely counts! That's serious calorie burn!

Amy said...

I started reading Best Life Diet. I just skim through the pages though. I talked to Jamie last night and she helped me on some snacks I can eat during the day. I really enjoyed talking with her last night. I definately need to go somewhere to buy brown rice. In Kemmerer it is $3.49 for a small box.

The big plunge...

Starting Weight 193.8
Week 1 194.2 - +.4
W- 2 190.2 - -4.0
W- 3 186.4 - -3.8
W- 4 186.2 - -0.2
W- 5 184.0 - -2.2
W- 6 184.5 - +0.5
W- 7 185.0 - -0.5
W- 8 183.2 - -1.8
W- 9 180.0 - -3.2
W- 10 183.2 - +3.2
W- 11 179.0 - -4.2
W- 12 177.1 - -1.9
W- 13 175.1 - -2.0
W- 14 171.6 - -3.5
W- 15 169.9 - -1.7
W- 16 168.4 - -1.5
W- 17 165.4 - -3.0
W- 18 161.9 - -3.5
W- 19 165.4 - +3.0
W- 20 163.0 - -2.4
W- 21 165.8 - +2.8
W- 22 162.0 - -3.8
W- 23 159.8 - +0.4
W- 24 158.0 - -2.7
W-k 25 156.4 - -1.6
W- 26 154.3 - -2.1
W- 27 153.9 - -0.4
W- 28 152.0 - -1.9
August 30, 2009
W- 29 149.9 - -2.1
W- 30 147.7 - -2.2
W- 31 147.1 - -0.6
W- 32 149.5 - +2.4
W- 33 151.3 - +1.8
W- 34 150.2 - -1.1
W- 35 150.8 - +0.6
W- 36 150.3 - -0.5
W- 37 149.1 - -1.2
W- 38 149.8 - +0.7
W- 39 150.1 +0.3
W- 40 156.3 +6.2
W- 41 153.3 -3.0
W- 42 152.6 -0.7
W- 43 152.6 -0.0
W- 44 150.7 -1.9
W- 45 152.4 +1.7
W- 46 153.0 +0.6
W- 47 152.3 +0.7
W- 48 150.1 -2.2

W- 49 147.5 -2.6
W- 50 146.3 -1.2
...
...
W- 53 151.0 +2.0
W- 54 149.3 -1.7
W- 55 144.9 -4.4
W- 56 144.1 -0.8
W- 57 140.0 lbs. Goal!!!!