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Day 4 of Water Fast
My daily Journey to a healthier life style
Date: 3/10/2011 2:01:53 PM ( 15 y ) ... viewed 1157 times February 17, 2011
The morning was okay. I got up fairly early as I was wake (my alarm goes off everyday day at 6:30 a.m. either I get out of bed at the time or not. I realized I slept through the night and was not up like I was the night before at 3:00 a.m.
I did somethings around the house, i.e. picking up stuff. I decided to take my resting heart rate. It was 13 beats for 10 seconds, which is 78 beat per minute. I exercised for 10 minutes. I hula hooped, and shadow boxed. I shadow boxed to the song Jump by House of Pain with helped. The song was 3:29 minutes long. Most of the time I hula hooped. I was able to keep the hoop going for about 52 seconds. That is almost a minute. I am getting better that it. I did some leg lifts and pelvic thrusts. I know that it isn't much but I am enjoy moving my body more and more, and along with the music, it feels addicting, almost like that my body doesn't want to stop. LOL I took my after exercising heart rate and it was 21 beats for 10 seconds which is 126 beats per minute. It was much lower then it was yesterday when I exercised. I didn't even make it to a minimal aerobic limit to my heart rate. My target heart rate is 146 per minute or 24.4 best per 10 seconds. I was able to make that yesterday during my 10 minute morning exercise. I have been able to exercise every day for three days by listening to upbeat music while doing it. It really helps. I have always picked up my own way of exercising, which helps rather then following some VCR tape. I learn some exercises and work then by myself when I am dancing and hula hooping. I really set my own pace and what I really would like to do. It seems to be working for me.
I think I have figured it right that my Target training zone in beats per minutes for 60% for me is 123 which falls between Healthy Heart Zone (Warm up) --- 50 – 60% and Fitness Zone (Fat Burning) --- 60 – 70%. My target training zone in best per minute for 80% for me is 144. I know that I made Aerobic Zone (Endurance Training) --- 70 – 80% yesterday during my 10 minute exercise.
I have been calculating numbers and the whole thing has been a learning process for me.
This is what I found at http://www.thewalkingsite.com/thr.html
This method of calculating your target training zone is based on your maximal heartrate and resting pulse.
The correlation here is more directly linear: 60% to 80% of your Heart Rate Reserve, HRR, equals 60% to 80% of your functional capacity.
To determine your target training zone with HRR, do this:
Take your resting pulse three mornings in a row, just after waking up. Add all of them together, and divide by 3, to get the average.
Let's say your average is 60 beats per minute.
(220) - (your age) = MaxHR
(MaxHR) - (resting heart rate) = HRR
(HRR) x (60% to 80%) = training range %
(training range %) + (resting heart rate) = (your target training zone)
so,
220 - 35 = 185 (MaxHR)
185 - 60 = 125 (HRR)
125 x .6 = 75 (60% training percentage)
125 x .8 = 100 (80% training percentage)
75 + 60 = 135 (target training zone, in beats per minute)
100 + 60 = 160 (target training zone, in beats per minute)
So, your target training zone, in beats per minute is 135 to 160. Of course, to get a 15 second target simply divide each number by 4. That would be 34 to 40 beats over 15 seconds. When counting beats, start with the first beat as zero: ie. 0-1-2-3-4...38-39-40.
TRAINING ZONES
Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.
Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
I hope in the next couple days during my fast fast that I will be able to see my heart rate go down, since it has been documented that the heart rate slows during a water fast.
I weighted myself this morning as I felt really willowy even with my layered pajamas on. I weight them with the pajamas on to find out that I weight 128/127 pounds(fuzzy socks and all – a tank top, two long night shirts, and a long pajama bottoms) When I weighted myself again minus all the clothing, I was surprised that it was 126 pounds.
I was really looking closing at my body. Part of it are still soft and squishy for me. Darn the Indian heritage in my blood! I am sure I get it from my mother. My grandma B., just like my Aunts and my mother all as they get older, get big and squishy. I remember my Grandma B. when she was older, being a big, squishy (fat) woman. She was ½ Ottawa Indian. My mother is ¼ which makes me 1/8. I am very proud of my heritage, but I also realize that with my heritage comes health issues such as heart disease, high blood pressure and diabetes. Over the years, I have seen my mother turn into my Grandma B. I really mean that she is looking like her, as I remember her before she died. That scares the crap out of me, because I don't to turn into my mother or my Grandma B. I don't know what my Grandma weighed before she became ill, but I am sure she was about 200 pounds or so. My mother is either floating at that same range at the age of 56. I have 19 years to go to get to that age, but I just realized that this year, is my Monty Python year!
It is hard to explain and a little bit silly, but is how it goes. In 1991, my mother was 37 years old, and I also remember that as her Monty Python year, because of a quote in Monty Python and the Holy Grail when King Arthur addresses an old man. Just read the quote I have posted and you will understand.
King Arthur: Old woman.
Dennis: Man.
King Arthur: Man, sorry. What knight lives in that castle over there?
Dennis: I'm 37.
King Arthur: What?
Dennis: I'm 37. I'm not old.
King Arthur: Well I can't just call you "man".
Dennis: Well you could say "Dennis".
King Arthur: I didn't know you were called Dennis.
Dennis: Well you didn't bother to find out did you?
King Arthur: I did say sorry about the "old woman", but from behind you looked...
Dennis: What I object to is you automatically treat me like an inferior.
King Arthur: Well I am king.
Dennis: Oh, king eh? Very nice. And how'd you get that, eh? By exploiting the workers. By hanging on to outdated imperialist dogma which perpetuates the economic and social differences in our society.
That is one reason why it is my Monty Python Year. When my mother was 37 years old, that is how I remembered how old she was, by the Monty Python quote. It was funny because I call it her Monty Python year. LOL
Each year, I have tried hard to make it a type of fun year if I could. Some years were harder they others, as I couldn't find anything fun and wacky to comemorate the year of my birthday to something fun and funny like Monty Python. When I was 35 I followed a quote, because it seemed to be true. It wasn't fun, it was just fact.
“Thirty-five is when you finally get your head
together and your body starts falling apart.” ~Caryn Leschen
Well, let me get back on the vein of thought I was having before Monty Python. What I was saying, I was checking out my body much closer and I noticed something so very wonderful. I was standing straight and observing my body. As I said, I still have parts that are squishy (my pouch below my belly button, a little bit on my hips) but my body IS becoming more defined. I have noticed that my external abdominal oblique muscles are looking very, very nice, as they are giving me a nice scoop from the hip area. What was is WONDERFUL, GREAT and worthy shouting from the roof tops (at least in my mind) is that I have a faint line starting from below my breast and down to my belly button. What is that, you ask? It is my Rectus Abdominis muscle. The 6 pack muscle! That means that the muscle that I have been working on (off and on for a month or so) is finally showing itself to me. That means that little games that I have been playing with myself (tightening my abdominal muscles for periods of time, while I am at work, or while I am walking or dancing and seeing how long I can hold them tight. I think my longest is 30 minutes) and the exercise has strengthen them and they are becoming toned! They are showing themselves. I was so marveled at it, but I couldn't take my eyes off it because I couldn't remember every having this defining line before on my body. I LOVE IT!
It is a wonderful feeling to actually see how my hard works is paying off. It is lovely! I can't wait to share it with someone.
I probably will end my fast tonight, as I have thought about it and I would love to fast for the Lenten season, and by ending this water fast now, I will be able to get ready Spiritually as well as physically. I know that it seems weird to want to end a water fast, just as I started it, but I think my heart will be happier if I did this.
EXERICISE: walked 1.36 Miles, exercising for 10 minutes ( shadow boxing, abdominal crunches, pelvic thrusts and hula hooping.)
WATER INTAKE: 22 ounces of water.
WEIGHT: 126 pounds
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