My most recent goals for fitness have been to get at least 150 minutes of moderate activity each week. For me, this will probably look like the equivalent of a brisk walk for thirty minutes each day. Even for having stuck to it for two weeks, I can feel a difference in energy levels and a modest weight loss. For many years I have played around with higher intensity workouts, but it is becoming clearer and clearer to me that total active minutes are both less stressful on the body, and I can feel the fitness I am getting as a result. Instead of dreading going to the gym, I look forward to my evening brisk walk or time on the treadmill listening to music or a podcast.
So today, I woke up, had my coffee, and headed out to the gym. I have been reading “Body, Mind, and Sport” by John Douillard, and have been keeping my workouts at a lower intensity. I have always favored a lower-intensity for cardio, often following a Maffetone type protocol. But recently John Douillard’s words about exercising and feeling no strain have been speaking to me. My Maffetone heart rate is about 150 bpm, but my heart rate when following Douillard’s recommendations is anywhere from 110-120 bpm. It feels easy and pain free, no aches while incline walking at all. Most interestingly, however, is that I am walking at a pace that used to bump my heart rate up to 150 bpm at a lower heart rate of 120 bpm.
I did incline walking for thirty minutes and that was it! The main point Douillard makes is that exercise should be pain free, you should look forward to it, and you should feel energized as opposed to run-down after it. For me, exercising like this has not only been fun, I can also feel and see (from heart rate data) the fitness gains!
As far as food, it is a fairly typical day for me. Started the morning with coffee, then had a post workout protein shake and oatmeal for breakfast. Lunch will be chicken with rice and vegetables. An egg wrap for a snack, and taco bowl for dinner. Probably coming in at around 2800-3000 calories.
Thanks for reading!