Winter Weather Means a Daily Stairclimb!

Winter in Chicago has not been vicious but I’m still more comfortable exercising indoors! I’ve been MUCH busier so far this month as I took on a short-term writing project. I am working a high number of concentrated hours to get it done and have fallen into a pattern of messing up my sleep schedule! …

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It’s 10000 Steps Weather!

We are having the most perfect weather for 10000 steps today here in Chicago! It’s in the mid-40s, dry, sunny, I LOVE IT!! I saw that sun this morning and I couldn’t get outside fast enough! I even took my jacket off and stayed in the sun as I walked, it was perfect! Got about …

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Back Outside for 10000 Steps!

After some snowfall and much lower temperatures, we’re back to 30s and very low humidity so I’m outside! 10000 steps every day this week and much more planned for tomorrow! It’s forecast to be a high of 40 and sunny tomorrow so I’m thinking I will walk downtown. That is a rare day for winter …

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1000 Floors Stair Climbing!

With a week to go till February I’m thinking I will do stair climbing through Chicago’s cruelest month of weather! I finished my weights workout today by running out to the stairs and dashing up from my floor to the top. It was not a problem but I definitely need some stair climbing conditioning! 1000 …

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10000 Steps or Stair Climbing!

Winter seems to have set in at last here in Chicago. I tried going out for some fresh air this morning but it was 11°. I am using my High Step and manual treadmill along with my usual weights workout but I can’t get outside for 10000 steps and I need to move more! A …

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Winter Weather Means a Daily Stairclimb!It’s 10000 Steps Weather!Back Outside for 10000 Steps!1000 Floors Stair Climbing!10000 Steps or Stair Climbing!

Winter Weather Means a Daily Stairclimb!

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February 10, 2012

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Winter in Chicago has not been vicious but I’m still more comfortable exercising indoors! I’ve been MUCH busier so far this month as I took on a short-term writing project. I am working a high number of concentrated hours to get it done and have fallen into a pattern of messing up my sleep schedule! I’ve always liked working at night and I’ve found myself still up and writing till 3 and 4am!!

You can’t really be “too busy” to exercise because putting some physical activity into your day will keep you far more productive! I feel the nervous energy building up in me if I don’t work it out!! To keep it time efficient, I get out on the stairs first thing when I get up. Throw on some clothes, get washed up, get in a good quick daily stairclimb!!

I am keeping my kettlebells here by my desk so throughout the day I pick up a heavy one and get in some swings! No matter how busy you get, make the time to exercise and you’ll be more productive all day!

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It’s 10000 Steps Weather!

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January 27, 2012

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We are having the most perfect weather for 10000 steps today here in Chicago! It’s in the mid-40s, dry, sunny, I LOVE IT!! I saw that sun this morning and I couldn’t get outside fast enough! I even took my jacket off and stayed in the sun as I walked, it was perfect!

Got about 11,000 steps in today. I did something over 4 miles in about an hour and a half. The BodyBugg showed that I averaged 5cal/minute. Of course the real benefit is that a good long walk at a steady clip will keep the calorie burn elevated for awhile after I get back home!

Tomorrow is supposed to be more of the same so you’ll bet I’ll be OUTSIDE!

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Back Outside for 10000 Steps!

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January 25, 2012

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After some snowfall and much lower temperatures, we’re back to 30s and very low humidity so I’m outside! 10000 steps every day this week and much more planned for tomorrow! It’s forecast to be a high of 40 and sunny tomorrow so I’m thinking I will walk downtown. That is a rare day for winter in Chicago so I certainly want to take advantage of it.

The BodyBugg is an indispensable tool for keeping up with those 10000 steps. I have used a simple pedometer to log my steps and it does a great job but using the BodyBugg is the Rolls Royce of pedometers! I have a digital display so I can check live updates. It’s great to see that BIG TEN K! I especially like seeing my calorie burn per minute and how it can rise as I maintain a good walking pace! I have learned from using the BodyBugg that I actually hit my HIGHEST calorie burn from moving my full weight using the biggest compound muscle groups in the body. That’s what walking really is! And the “afterburn” can last for hours! Don’t underestimate the power of simple walking!

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1000 Floors Stair Climbing!

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January 23, 2012

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With a week to go till February I’m thinking I will do stair climbing through Chicago’s cruelest month of weather! I finished my weights workout today by running out to the stairs and dashing up from my floor to the top. It was not a problem but I definitely need some stair climbing conditioning! 1000 floors for the month seems like a good goal. I should surpass it.

Like any other form of cardio, it just takes pushing past your comfort zone. When I started working on doing high-volume kettlebell swings, a couple hundred alternating hand swings could get my breathing pretty rapid. It didn’t take long however before my breathing was steady. As I near the end of the 10K Kettlebell Swings Challenge month, it takes swings with the 65lb-er and single handed swings with the 40lb-er to speed my breathing up.

It will be interesting to see how quickly my breathing will steady-out once I get the stair climbing of the whole building started on a daily basis.

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10000 Steps or Stair Climbing!

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January 18, 2012

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Winter seems to have set in at last here in Chicago. I tried going out for some fresh air this morning but it was 11°. I am using my High Step and manual treadmill along with my usual weights workout but I can’t get outside for 10000 steps and I need to move more! A friend has inspired me to get back out for stair climbing! I tend to get tired of it because the stairwell can be stuffy.

Do you live or work in a building with a good stairwell? I have the ultimate at my disposal. I live in a 55 story tower. A couple of summers ago I climbed the stairs every day. It was an amazing workout! I did 53 floors each “lap” of the tower. I started on the second floor (because the lobby is busier) and of course there is no 13th floor so that makes 53 floors of awesome cardio stair climbing. I would take the elevator back down to two from 55 and do it again. My record for the summer was six laps of the tower in one workout session. Whoa, I have set the bar high for myself now!

Stair climbing is a great cardio because your heart rate and breathing will remain elevated even if you slow down. You are continuing to move the same amount of weight as you climb! Getting to the top is fun motivation, especially if you are in a nice tall building!

As I will be unable to get outside consistently for awhile, I’m thinking of stair climbing for the month of February. I’ll think about my challenge goal for the month. Each floor is one flight of 7 stairs and one flight of 6 for 13 per floor. 53 floors will equal 689 stairs per lap of the Tower. How many total stairs or flights should I do for the month? I’ll start stair climbing training over the next couple of weeks.

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Get Measurable Benefits from Steps at Home

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January 18, 2012

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People start an exercise program like 10000 steps a day with the intention of burning calories to lose weight. But they usually go about it in a way that really doesn’t focus their efforts to get real results and benefits. When you are very out of condition and have 100lbs or more to lose, the best approach is to start conditioning the most important muscle in your body: Your heart! The degree to which you condition your heart will determine how many calories you burn and how efficiently.

To monitor your heart rate, a basic heart rate monitor, like this one from Polar, is all you need.

The basic approach is to determine your Target Heart Rate. 220 – your age, then multiply by a percentage. If you are very out of condition, start with 50% So if you are 40 years old, 50% of your max heart rate will be 90.

220 – 40 = 180 x .50 = 90

Calculate your heart rate at 60%, 70% and so on. Step your way to the target level and work on maintaining that rate up to 20 minutes. Slow down your stepping or take a momentary breather if your heart rate keeps climbing. Work only as long as you are comfortable. You may find that you get out of breath quickly. That’s part of what you are working on. Keep at it and your conditioning will improve.

With daily stepping, you will be making progress as your breathing becomes more controlled at the higher heart rate. The heart is a muscle like any other. With exercise, it will actually grow larger and stronger. (Not larger like the dangerous condition, cardiomegaly, or enlarged heart.) A conditioned heart will pump a greater volume of blood per beat. The volume of oxygen your body can handle will improve as well. The great bonus you get besides improved cardiovascular efficiency? Your body can burn more calories and work more intensively!! See how well that works out?

This is just a general starting point. In my book, 100 Lbs Off, I go into detail about how to calculate a target heart rate for different levels of condition.

Next time: Mixing up your Step workout to keep advancing!

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Start at Home for 10000 Steps!

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January 16, 2012

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I am always looking for great equipment that’s low cost and multi-use. If you are looking to start a very basic exercise program at home, especially if you are interested in working toward doing the 10000 Steps a Day program, the High Step is the perfect choice!! I have one, I use it in many ways.

For anyone with 100lbs or more to lose, walking is the ideal exercise to get started and the High Step is a perfect way to start! When I weighed 340lbs, I was very uncomfortable with a couple of things: First, I did not want to go to a gym to use a treadmill. I did not want to get on a big moving belt. I knew that I would not be able to walk for long so I really didn’t want to go all the way to a gym to be huffing and puffing out of control after a matter of minutes. And of course I REALLY did not want to do that in public!! Second, I needed to develop a sense of physical confidence and walking away from home was a source of anxiety for me. The High Step resolved all this and brought a number of benefits.

For less than $50, the High Step is an adjustable piece of equipment that can be stored easily anywhere in your home. With a square footprint of just 16″ you can stash it in a closet, under a bed, lots of places! Store the risers separately to fit it anywhere. This is a piece of equipment that will never become a clothes rack!

To use the High Step, place it anywhere you’re comfortable. Set it next to a heavy couch, wall, counter, or stairs banister if you would be more comfortable with something to hold on to. Put it in front of the TV or window to look out, whatever works for you! Start with as many risers as you are comfortable, even just the step base with no risers. Simply STEP! Step up with one foot then the other, then step back down. Swing your arms naturally. Change up the “lead” foot after awhile. It isn’t necessary to jump up on the step, just walk comfortably. Increase your speed as you are able.

Depending on your physical condition, your initial goal may be simply to gain a sense of confidence and comfort with physical activity. Don’t be concerned about reaching any particular goal at first, just enjoy yourself and get comfortable. Since the High Step can be anywhere in your home, try using it a few times a day for short periods.

Next time–How to gauge your progress and achieve measurable results!

 

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Double10K Challenge!

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January 13, 2012

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I’ve hatched an evil idea! I’m interested in trying a HUGE challenge for the month of March. March 1 is my birthday so that would be a good kick-off. Weather could be a concern so that’s why February is out.

I’m working on the 10K Kettlebell Swings Challenge this month and thought about also doing 10000 steps a day for a whole month. Hence DOUBLE10K! The time commitment would be significant. It would be interesting to see where my calorie burn goes for the month.

I don’t want to rely on my treadmill for that high volume of steps but the weather is still unpredictable in Chicago in March. We’ll see!

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Benefits of a Manual Treadmill

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January 12, 2012

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It’s a day for the manual treadmill! The amazing spring-like weather is gone. Tomorrow is supposed to be in the teens so I won’t be going out. I’ve got my treadmill and 55 stories of stairs to have a couple of ways to get 10000 steps indoors!

There are a lot of benefits to having a manual treadmill instead of a motorized one.

The Benefits of a Manual Treadmill

  • They’re much smaller.
  • They’re much less expensive.
  • You control the speed at all times.

I have a Stamina Treadmill; info in the sidebar. It’s not too big, it fits easily into a corner of my bedroom and folds up. The footprint is only 25″ x 16″ when folded. It’s not a big huge complicated thing. It’s easy to slide out and place in front of the TV.

Motorized treadmills can be really expensive! Cheap ones are crap! Decent motorized treadmills are pretty expensive. But for a mere $120 you can get a manual treadmill that will get the job done! A little WD-40 and fiddling with the traction and you’ll get it.

A manual treadmill takes more work than a motorized one so I think you actually get a better workout. YOU are the power source! And you have to develop your balance on it. I have to hold the bar for a few steps until I’ve got it going. It took practice like learning to ride a bike to be comfortable on the treadmill but I get right on it and go now.

A favorite feature is that I control the speed! So I can use my walk to do interval training, slowing down and speeding up as I choose. I really would not want a motorized treadmill changing speeds on me; I want to move at my own pace.

This treadmill is at an incline. A more expensive one would probably have more incline options but this one just has two. I jerry rig this with two phone books. Here in Chicago we have a pretty thick Yellow Pages so I got two of them and they actually make a very stable foundation for the treadmill, making it flat, no incline.

I like to incorporate the treadmill into my weights workout, jumping on for a minute of rapid pace walking in between sets.

Next time I’ll tell you an even cheaper way to get your 10000 steps inside when the weather doesn’t cooperate!

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Step 10,000 Steps Every Day!

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January 11, 2012

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I have maintained a 170lb weight loss for nearly 7 years! An important part of my maintenance is getting in 10,000 steps a day as often as I can. I wear a BodyBugg monitor when I walk and have seen that I burn about 500 calories for a 10000 steps walk. At my height and stride length, the distance is about four miles.

I will use this blog to share information about the benefits of 10,000 steps a day!

Today I logged 12,300 steps on a rare spring-like January day in Chicago! I forgot to reset the BodyBugg before I headed out so I don’t have an accurate calorie count for the trip! I hate it when I forget!

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