What's happening

Since my last post about 3 weeks ago, I finally got on the scale (I'm about 220 lbs., which is better than I thought). I've also been pretty regular about going to the Y and working out. Using the weight machines at the Y has been fantastic (no injuries so far, ~knock wood~), and I already feel stronger and more energetic. I still have bad days, usually in the morning, when I feel like I have zero energy, but in general it's much better than, say, a month ago. I started to include cardio only within the past week or so, and I think that has definitely given me even more stamina.

I'm not completely strict with my workout schedule. I mainly try to go to the Y whenever I can, and I go there at least once on the weekends.

Here is a typical "upper body" visit (I'm a wimp in the upper body):

+Light stretching (5 mins.)
+Low row (60 lbs., 3 sets of 15 reps)
+Arm curl (10 lbs., 3 sets of 12 reps, or however many I can do)
+Arm extension (40 lbs., 3 sets of 15 reps)
+Shoulder press (10 lbs., 3 sets of 12 reps, or however many I can do)
+Vertical traction (60 lbs., 3 sets of 15 reps)
+40-50 mins. of cardio on the stationary bike
+Light stretching (5 mins.)

Here is a typical "lower body" visit (my legs rock! I may actually need to push myself more on these):

+Light stretching (5 mins.)
+Leg press (80 lbs., 3 sets of 15 reps)
+Leg curl (50 lbs., 3 sets of 15 reps)
+Abductor (70 lbs., 3 sets of 15)
+Adductor (70 lbs., 3 sets of 15)
+Usually no cardio unless 15 mins. or less because my legs are tired at this point
+Light stretching (5 mins.)

[I know I should be doing some crunches/sit-ups in there, too. I'll make it a habit by the end of next week.]

So far my right ankle and foot are doing okay, although I've made an appointment with my doctor on Monday to talk to her about them. I think that since I've started going to the Y, I've strengthened the muscles around the ankles and feet -- that may help to absorb pressure and support m

Joint and foot pain gets me down

I went for a walk on my morning break (I usually go twice around a soft-surface track in a park across the street) and discovered a new ache deep inside my left hip. I completed my two rounds, but the ache was there the entire time--until I slowed down to walk back to the office. I'm already bothered by my right ankle and the ball of my right foot. These are both either slightly sprained or there are stress fractures, possibly the latter because these pains haven't gone away in a couple of weeks.

I'm not sure how much I weigh, as I haven't stepped on a scale in many months, but the last time I did weigh myself the number was around 220 lbs. I'll assume that I currently weigh between 225 and 230 lbs. -- according to the way my clothes fit, I haven't lost any weight but I haven't gained much, either. Whatever the actual number is, it's getting increasingly uncomfortable for me to walk long distances at a pace quick enough to get my heart pumping (i.e. not a leisurely stroll). Joint pain, especially the ankle and foot pain I mentioned above, is affecting my ability to lose weight, so I'm going to need to adjust and adapt in order to keep trying. My concern -- or strategy -- now is to add consistent weight-training several times a week, while still walking as much as I can every day. A combination of cardio and weight-training has to become a permanent part of my life. Otherwise, I'm totally screwed! With weight-training, I hope to strengthen my muscles to help ease the pressure exerted on my joints. I also hope that I will begin gaining muscle mass that will help to boost my metabolism.

Last Wednesday I joined a local YMCA so I could start using weight machines and/or free weights on a regular basis. I plan to go to the Y at least 3 times a week. Additionally, I'm going to start keeping track in a notebook (and here on this blog) of what weights and machines I'm using, of the amount of cardio exercise I'm getting, and of my progress towards getting stronger and fitter in general.

This machine needs help

I'm failing my machine.