Anaerobic -vs- Aerobic Exercise

Just a week or so ago, I posted a picture showing a temperature of -31°F. Today, the temperature was +34°F. Yes, that is a PLUS sign. A 65°F swing in only a couple of days. If it wasn't for all the frost on the road, I would have pulled the bike out and called it riding weather. The air temperature may have changed pretty quickly but the road temperatures changes much more slowly so it was pretty slick.

I'm just about near the end of my free month at the Alaska Club and I have to admit, I really enjoyed the strength training. I also learned from the trainers on staff, that pushing myself hard when doing aerobic exercise was counter productive. Not necessarily dangerous just not getting the result I've been looking for. For the last couple of years, I would push my heart rate to 90-100% of maximum (for my age so it's not really that high) for long periods of time thinking that it would help get me into shape quicker. Doing this, I'm told, turned my aerobic exercice to anaerobic which apparantly consumes muscle mass instead of fat and much fewer calories. I've stopped pushing myself that hard for the last week but it is probably too soon to see any difference. A questionable side benefit is the workouts are easier but longer. Not what I was looking for. Once I get back from Barrow, I plan to sign up for a year at the Alaska Club to add regular strength training to my routine. Plus all of their treadmills have heart monitors that actualy work. Also, the environment is more conducive to exercise. I just need to try and figure out a way for it to fit into my schedule. I've actually had to drive to work three days per week for the last month instead of walking and riding the bus. To me, that seems a little counter productive.

Level "Black"

Friday morning - Another cold day today. I don't expect that I will be doing much walking outside today though I am tempted to by the Nike+ site. It says that I am less than a mile from the next level (whatever that means). My total on the site is now 3105.96 miles and my total for the year is a fairly respectable 2118.7 miles. I don't think I will be able to get through the morning without going for a walk and re-synching. Just to get to the next level (why am I so easily manipulated by these sites) ....

Friday afternoon - Just like I thought, I couldn't leave it alone and went to lower campus and back. I ended up attending a meeting on lower campus but never made it to the credit union like I had originally planned. Oh well, another day. I am now at the "Black" level on the Nike+ site and which is for all participants who have logged more than 5000 km. It is currently the highest level with under 1% of all participants. There are 1,119 others at the 3000 mile level. Now I need another goal. I had a lunch meeting today then went to the Alaska Club to do what has become my "normal" workout. Walk/run for about an hour followed by the full series of Nautilus machines they have there. I have been feeling really good after these exercise sessions even if I don't feel up to it going in. Running is still a challenge and I feel like I am always arguing with the treadmill since it is always telling me to slow down. When running, my heart rate is always around 90% of maximum and if I slow down to a walk, it's like 70%. For me, 90% feels just fine. I'm not breathing hard or feeling stressed except for the machine flashing "slow down" all the time. I hope I'm not hurting myself....

Tuesday 11/17/09 - Walked down to Beaver Sports, a local sporting goods store, and picked up a pair of mittens during lunch via a very circuitous route. I did avoid the ski trails since walking on the trails tends to ruin the well groomed trails. In addition, I walked to/from the bus stop. All of this added up to a bit over 8 miles, all outside. Not too bad considering the temperature...

Wednesday 11/18/09 - There was a WIN lunchtime talk about portion sizes today at noon. Not much new information though I was able to talk to a WIN consultant about a sore hip. I think it is from running over the last couple of weeks at the Alaska Club. She told me to take a look at my feet while running on the treadmill to make sure that my feet are aimed straight ahead and that I am hitting the treadmill surface with my heel. Hitting with the ball of my foot first could cause more stress from impact. Since I will be going to the gym today, I'll take a look at that. I want to transition to running since I would be able to burn more calories in the same amount of time as walking. Tonight, they are forecasting lows around -30°F.

-18F This Morniing

By the looks of things, winter is really here. This morning, the temperature dropped to -24°F at a low point in the drive in and was up to -18°F near the building I work in. It is cold enough for an inversion i.e. when the temperature goes up the higher up you are. Fortunately, the University is located up on a hill so it is a bit warmer. This is the view from the Butrovich building today at about 11:30 am and as you can see, the sun doesn't get up very high in the sky and I don't think it adds any heat. At least you really don't feel anything when the sun shines on you. Yesterday, I did a bit of walking (my normal walk to church and back) and the walk back didn't feel any warmer than the walk down. This afternoon, I have a meeting on lower campus at 3:30 so I should get a little bit of walking in before heading for the Alaska Club.

After going to the Alaska Club for a couple of weeks, I think I am actually ready to join. I dreaded strength training for years and just couldn't get myself to do any in spite of the fact that it was recommended by just about everyone I talked to. Now, I find that I actually enjoy using the machines at the facility though I don't feel at all motivated to try out the free weights. I have also found that I am a little more motivated to try running on the treadmill. I do try running on the treadmill at home but for some reason, I feel that it isn't as easy to slow down. Maybe it is just vanity since there are other people around. I don't know. Anyway, I think I will continue to go after my free month is up. Actually, on December 7th, I will be getting another card from the WIN program. Maybe I can have another free month before having to actually sign up. Of course, the benefit to signing up is that I can use the facility even when it isn't staffed which would be a lot more convenient. Right now, about the only time I can get there is in the late afternoon after work and try and get home by 6. This is, unfortunately, about their busiest time.

Monday, 6:00 PM - It never really warmed up. It is still only -18°F. I walked/jogged for 3 miles on the treadmill this afternoon and used all 12 of the weight machines increasing the weight a little on about half of them. Keeping track on the card really helps me. I should also keep track of the seat position since that really seems to make a difference on the difficulty. I was reading (on the Internet) yesterday that the machines are really made for someone like me, a rank beginner. They force you to maintain the correct position.