“Plans are only good intentions unless they immediately degenerate into hard work” Peter F. Drucker
In short I have planned my training schedule changes. The long version you can find it below .
It has been 4 weeks since I started training and though my fitness condition has improved I have not lost any weight. Since I have diabetes I observed that I have problems losing weight and I can easily gain. Is this only me or do you experience something similar?
Getting back, I though to change something and scheduled a training session with one of the coaches. I can say it has been a very constructive session and I am taking his advice and will change my training plan.
I will incorporate some strength exercises, a different warm up and diminish by 15 to 30 minutes the cardio training.
1. The warm up
Besides short running drills and warm up for the upper body I will do 17 minutes of interval training. This will consist of 90 seconds at 8kph followed by 30 second at 11kph everything at 2.5 incline. I will repeat this 8 times.
This interval training will make my heart stronger but will also have a different effect on my blood sugar level so I will have to be careful to how my body reacts. Thus, I will test before and after the 17 minutes, just to see how it impacts my body.
2. Core and stability training
This part will be interesting. I will use the power plate. It has been a while since this machines were sitting in the gym but I did not do anything more than wonder. I did not even came close to them and now I will be using them every day. I will do a 3 sets of push-ups of 60 seconds and 5 sets of crunches for 60 seconds per set.
When I tried it yesterday, I felt a little weird, especially when doing the crunches because I lose my stability but overall enjoyed the experience and look forward to tomorrows session. I have read more than a couple of articles regarding benefits of using the power plate in training and also found some disadvantages. Mainly the disadvantages are for internal organs that are not attached and rather in cavities, like the heart, stomach. I did not find anything conclusive so I will give it a try and keep reading.
Here I will have my usual cardio session and twice a week will include a rowing session of 2000m.
This will be mainly for the upper body. Chest, shoulders, back and abs.
Cable cross high and low sessions. 4 sets, 8 reps with a low load as I am not willing to build to much muscle.
Dumbbell press on the swissball the same as for the cable cross
Side raise and front raise, 4 sets each, 8 reps.
For this I will only be doing pull ups using the machine. One set with my complete body weight and 3 sets and within the 30%- 70%.
Crunches 4 sets of 30
Torso rotation 4 sets of 30 for each part.
TRX (which I really liked before) 4 sets of 30.
I knew that for a diabetic person, it is really good to have a balanced training. This time my schedule looks a little more balanced and look forward to see how my body feels.
To wrap up, for the the next 2 and a half weeks I will follow this schedule. I will probably stop for 10 days as I am going back home to visit my parents and friends but hopefully will do the running 3 times a week.
Hope you will stay tuned with my improvements.
- Cosmin -