Daily Archives: March 27, 2010

Fitness Test Day

Happy weekend!! I hope it’s been happy anyways :)

Once again, thank you for all the recommendations for my skin. I’ll keep you updated on the hydrocortisone. It has worked on my eczema numerous times in the past, but the strange spots on my leg I don’t know…

Anyways, moving on from that embarrassing (for me) topic! I managed to not embarrass myself doing a fitness test at personal training class today. Yay!

I first have to admit that I totally cheated on the sleep challenge last night. I was up late going through the bones and muscles of the human body that I wanted to know for today. I squeaked by with about 6.5 hours. Fail. Especially for a weekend, when I like to catch up on sleep. No worries, I am already in my peejays and ready for Sunday’s 6am alarm!

Today was my first day both eating breakfast and showering at my own apartment since last WednesdaySt. Patrick’s Day! I was at my grandparent’s last weekend, then at the gym every other morning. I’m losing my breakfast skillz, this was all I could come up with…

IMG_5161 IMG_5163

Homemade marshmallow protein bar and two boiled eggs. I’m thinking I may venture out and actually make something hot tomorrow ;)

I had another marshmallow protein bar for my mid-morning snack.

IMG_5159
One great thing about making my own protein bars is that I don’t stress about eating them all the time. I’m not scared about what crazy chemicals I’m putting in my body if I eat more than one a day :)

Lunch was a peanut butter protein sandwich.

IMG_5156
Plus an orange. For the “protein,” I just dissolve some chocolate protein powder with water and use it as a spread. With the PB, it tastes like nutella!

Afternoon snack attack:

IMG_5158
I love how healthy my fellow personal-trainers-to-be eat! Usually I feel like a weirdo opening up my mini cans of tuna in public, but one guy bust out a full-sized one today with a can opener. I am with “my people” ;)

Highlight of today was definitely the fitness test. We did it firstly to learn how to conduct one, but also put ourselves through it to experience it from the client’s point of view. It’s nothing hard or overly strenuous, but intimidating no matter what shape you’re in!

We started with the Rockport Walking Test for VO2 max. VO2 max, put simply, is how much oxygen you can take in during exercise. It’s a pretty good indicator of how fit you are. Athletes for example, will have a high VO2 max, as the ability to take in more oxygen fuels activity better.

For the test, we just walked on a treadmill for a quarter mile as fast as we could. It’s supposed to be one mile, but for time’s sake, we multiplied our time by four. So I did my “mile” in 13:08 (walking at 4.8mph!). The second you stop the treadmill, take your pulse for 15 seconds. Then multiply that number by four, and it will give you your heart rate or beats per minute (bpm). Mine was 128 bpm. Then you plug those numbers into a hugely complicated formula, or you can just fill out this form. I ended up with a VO2 max of 51. So that’s 51 millilitres of oxygen that I take in per kilogram of weight, per minute. According to all the “charts,” it’s above normal for my age, so that’s nice :) Men are always higher, I think there were a few dudes who had theirs in the 60s.

After that we also did a push up test, curl up test and sit and reach test. I only did the first and last ones, both of which I sucked at. Okay, I still did 25 push ups on my knees, which again, is “above normal,” but I really wish I could do that amount on my toes by now!

For the sit and reach test, you sit on the floor with your legs in front of you, then reach for your toes, measuring how far your fingers go past them (or, how far they are from your toes). I managed to get my fingers a half-inch past my toes, which is better than I was expecting. I didn’t think I could even touch my toes!

None of these tests are hugely important. They help a little in program design, but they’re really meant to benchmark your current fitness. Six weeks from now, I will hopefully be able to crank out more push ups, and it will be nice to have quantitative results of fitness improvement rather than just “I guess I feel kinda better…”

We stayed a little late to practice more training sessions. If anything, it’s been a lesson on machines for me, as I’m a dumbbell/barbell girl. Machines just always feel awkward, however they are ideal for the “new exerciser” who hyperventilate at the thought of a squat rack. Gosh! I used to be that person!

Anyways, after the hour+ drive back home, I could feel my tummy eating itself from the inside out. It’s a careless beast sometimes.

IMG_5167 
Polished off the last of my veggies with my fave salad of all time – maple balsamic spinach salad. With some roasted sweet potato for good measure.

IMG_5171

Nothing fancy here. I just wrapped the salmon and sweet potato in tinfoil, doused it in balsamic vinegar, maple extract and sugar-free syrup, and baked till it was done! I can’t believe after a week of going through a package of maple smoked salmon, I came home and made more maple salmon for supper tonight. It’s that good!

I got an excellent question in my last post about buying equipment for strength training at home. I wanted to get to it tonight, but my 8 hours of sleep are more important, so I’ll get into it tomorrow!

 

Question of the Day: How do you measure your fitness level? I’m a number nerd, and a slave to my heart rate monitor. When I do cardio, I love seeing how quickly it peaks and recovers. I also love hitting those high numbers and sustaining them for longer periods than before. Of course, discovering I could actually complete toe push ups was pretty awesome too ;)

Follow

Get every new post delivered to your Inbox.

Join 485 other followers