Goal: Lose Twenty Pounds in 5 Weeks

On our drive home from Christmas vacation, my wife suggested we both get in better shape for a cruise we have planned in February. We made a deal to support each other exercising. I went to the gym tonight and she is going for a walk tomorrow. With kids and work, this type of cooperation and planning is important. 

My general goal is to lose twenty pounds and build a foundation of strength, flexibility, and cardiovascular endurance that will allow me to perform more intense workouts in the months and years to come. I have become a believer in strength training as the best overall fitness paradigm, even for weight loss, if done correctly. However, heart health cannot be ignored and cardio workouts are great for this aspect of fitness. Several books and blogs I have read suggest that some types of strength training can achieve the same effect on heart health, if not better, but I decided to bring regular cardiovascular conditioning back into my life in a big way. I was on the rowing team in college, and not unfamiliar with ridiculously punishing endurance routines.

Running has been put on hold until I address some feet issues (plantar fasciitis and related issues). I sold my kettlebells for financial reasons awhile back, which are the best strength endurance tool available. So that leaves the stationary recumbent bike at the Anytime Fitness Gym where I have a membership. My feet will thank me for it and I can start running in a few months.

My experience with recumbent bikes has been lackluster, so I decided on a new approach. First, I decided to go as hard as I could. Easy pedaling is a waste of time (unless it is all you can or will do). Next, I planned and visualized a routine before going to the gym. Here is how it turned out.

WARM-UP
   1 minute at level 3 (warm-up)
   3 minutes at level 8
   1 minute at level 3
TRAINING INTERVALS
   4 minutes at level 8
   1 minute at level 3
   (repeat 3 times)
5 minute walking break
WARM-UP
   1 minute at level 3 (warm-up)
   3 minutes at level 7
   1 minute at level 3
TRAINING INTERVALS
   4 minutes at level 7
   1 minute at level 3
   (repeat 3 times)
5 minute walking break
WARM-UP
   1 minute at level 3 (warm-up)
   3 minutes at level 6 or 7
   1 minute at level 3
TRAINING INTERVALS
   4 minutes at level 6 or 7
   1 minute at level 3
   (repeat 3 times)
5 minute walking break

I am always happier after a workout. This benefit lasts far beyond the drive home and is worth the time it takes, though it always seems impossible to schedule it. A challenging workout is good for health and fitness, but also for psychological balance.  Tonight I am reminded that exercise is a priority.