What a relief it is to have my DSL working again! I *knew* it wasn't a problem on my end...if only the geeks in Pakistan would've listened. Finally, I got connected with techies in the good ol' USA and they admitted that it was HUGE area-wide problem. (All that break-dancing on the tower was for naught. To think my modem almost became roadkill because I was seriously ready to rip the sucker out and pitch it).
~o~
For the girls who like to sweat:
Long ago, a woman named Margaret on my running loop told me about an interesting physiological fact: The excess progesterone during PMS makes your breathing harder and your running slower. Not a good time to expect a PR. She was right. That is always my slowest time of the month - I also tend to get overheated more quickly during that time.
Muscle & Fitness Hers has a great article in the November 2007 issue about how our cycle effects our training. Puts the "period" in periodization!
Here's some interesting info I've gleaned from that article and other sources on working with our powerful cycles in order to get the most out of our training every day of the month:
Days 1-4: This is when "Aunt Flo" is visiting. Levels of estrogen and progesterone have dropped. Aerobic exercise at this time can help combat cramps. Why? Because chemicals produced by the endometrium called prostaglandins encourage the uterus to contract more strongly, which can constrict blood flow to the uterus, thus depriving it of oxygen and...ouch...causing pain. Good hard cardio amps up your circulatory system by dilating the blood vessels, allowing ALL the muscles in your body to receive more oxygen. Plus, those natural opiates that cause the "runner's high" are produced, those feel-good endorphins. More oxygen, less pain, happy brain. Why should having "your friend over" keep you on the sidelines - look at the great benefits of training during the monthly!
Days 5- 13: The follicular phase. 7 to 15 follicles begin to mature into ova (eggs). The ovaries release the dominant one, the others die and... during this phase of our cycle carbohydrates are burned preferentially during exercise. Glycogen stores get depleted more quickly. This makes it an excellent time to incorporate HIIT (high intensity interval training). Exercise right and you'll become a fat burning machine. You can get away with eating more carbs than you usually do but you still ought to be eating clean.
Day 14 or thereabouts: Ovulation. Big surge in estrogen level. Around this time of month women tend to feel better about how they look and it shows.
Days 15 - 28: Luteal phase. The follicle bursts to expel the ovum and transforms into the very biologically active corpus luteum. Progesterone is the big hormone to talk about this time of the month. It elevates our basal body temperature and gives us all those "nice" symptoms like bloating, moodiness, skin issues, etc.
When progesterone is surging body temperatures and heart rates tend to be higher which means you feel a greater rate of perceived exertion when you work out. The same cardio routine feels a heckuva lot harder than it did back on say, Day 7. The body is depending more on fat for fuel during this stage. Therefore, working out at a reduced intensity level for longer periods may increase fat burning. Interesting - a study conducted at SW Missouri State University showed that women had more strength and power and became fatigued less at the end of a weight-training workout during this part of the cycle.
I'm wondering what type of training plan could be made to work around these cyclical differences - and what kind of results might be achieved. I just might feel compelled to experiment with this. :)
~o~
An observation I've made.: At the gym, women who aren't interested in being there to workout hard DON'T put their hair in pony-tails. They tend to have their hair flowing and very hair sprayed and pick up very, VERY light weights. (I'm not necessarily saying they look good here, either. They tend to look a bit silly). Chances are, if you look, they won't have wedding rings. My theory is they are hoping the gym is a good place to find a guy because they're certainly not there to sweat.
So my wonder of the moment is: Why don't the guys who feel compelled to talk to sweaty women who are working hard notice this and talk to the non-sweaty, non-pony-tailed women instead? Esp. since the non-pony-tailed, non-sweaty women appear to be hoping someone talks to them as shown by their efforts not to sweat and not to mess up their hair. Curious!
~o~
Monday's workout: 10 minutes treadmill, 8.2%, 4.2 mph. 50 minutes of circuit training. 22 minutes progressive HIIT on the Cybex. (I was feeling like garbage and had to cut my cardio short).
The Circuit - PUSH focus
dumbbell squat 15/70
dumbbell pullover 15/50
sumo squat 15/70
dumbbell chest press 15/70
Repeat for total of 3 sets
--1:30 sprint on the Sci-Fit
leg press 15/300, 12/305, 10/310 (I'm so psyched that I press easily well over twice my body weight. I just think this is so cool).
calf press 15/300, 12/305, 10/310
mach shoulder press 12/80, 10/85, 8/90 (I admit, I hate to train shoulders)
leg extension 12/100, 10/105, 10/110
adduction 12/130, 10/135, 8/140
--1:30 sprint on the treadmill
wide grip pushup on wobble board 10
squat thrust 10
plank up 10
Repeat for total of two sets
bicycles 25
toe touch crunch 25
table pose hold for 30
Repeat for 3 sets
Tuesday's workout: 10 minutes treadmill, 8.2% incline, 4.0 mph. 55 minute circuit (pull focus). 30 minutes progressive resistance HIIT on the Octane.
The Circuit - pull focus
wide stance dead lift 12/80
dumbbell row 24/40
Bulgarian split squat 20/40
preacher curl 20/30
Repeat for total of 3 sets
--1:30 sprint on the Sci-fit
leg curl 20/105, 15/110, 12/115
wide grip lat pulldown 12/110, 10/115, 8/120
abduction 20/200, 15/205, 15/210
--1:30 sprint on the treadmill
pec fly with crunch on stability ball 12/50
mountain climbers 15 full
pike pushups from stability ball 12
harpies with 4" step 10
Repeat for total of 3 sets (My heart rate was at 80% during this superset)
--1:00 sprint on Sci-fit
hanging abs 12
weighted stability ball crunch 25/35
crunch with feet up on SB 25
Repeat for total of 3 sets
