Tag: Activity Level

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Diet Exercise Fitness Kickboxing New York sports

Kickboxing Session Gets Tougher – Bosu Ball, Free Weights and Stability Ball

I met with John Salgado this afternoon for my kickboxing training session.  4 days in a row of exercise!  I’m proud of myself. 🙂

Bosu Ball:  We did warm ups on the Bosu Ball– running in place and front kicks.  Then a series of Bosu Ball exercises combining side lunges, side kicks and squats.  There are a couple of useful online videos available.

Bosu Ball available at Amazon.comHere are a couple of online videos from eHow.com:

Stability Ball:  We followed the Bosu Ball exercises with tucks and push ups with the stability ball.  Strength exercises for today used 15 lb. weights doing triceps exercises and biceps curls using the stability ball. John also had me begin wall squats with the balance ball.stability ball availale at Amazon.com

Here is a website called Ball-Exercises.com that lists a number of exercises for the Stability Ball.

Free Weights Continued:  Also John had me sit and stand while doing bicep curls and  dumb bell shoulder presses.

Cardio Rounds:  Clearly, the worst thing about returning to the gym after a long absence is the lack of stamina.  I couldn’t finish a whole round because I simply couldn’t breathe and felt nauseous.  I guess that’s my newest most important goal. 😉

To develop stamina, Livestrong.com suggests:

  • running  [can’t do it because of my knees right now]
  • sparring/training bouts) [yeah, I don’t appreciate people hitting me]
  • circuit training  Yes!
  • jumping rope [see bad knees excuse above 🙂 ]
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Calories Diet Exercise Fitness Injuries Kickboxing New York Reference Links sports

Kickboxing Training with John Salgado

I thought I should say that John Salgado is my trainer and has been with me for years.  John is great– he never yells at me but always pushes me past my whining.  🙂

John Salgado, CPT, Kickboxing Trainer, Inner G Training
John Salgado, professional MMA Fighter, CPT, Kickboxing Trainer, Inner G Training

John is a professional MMA Fighter and runs Inner G Training in New York.  He also trains other professional MMA fighters.  I’ve never attended any of his actual classes [let’s face it, I don’t like group activities] but they look impressive.  We tend to do strength exercises using the Tabata method and then some cardio kickboxing with pads and punching bags.  I’m guessing that my workouts most closely resemble his Cardio Combat classes but I ‘ve never asked him.  Our cool downs focus on QiGong.  [I’ve included links to some QiGong videos and exercises you can try on my Weight Loss and Nutrition Guidance/Exercises page.] All together, it makes for a high calorie workout.

John always recommends rolling my legs out with a foam roller to help alleviate my knee issues.

Qigong is an ancient Eastern practice of whole-body healing, accomplished by way of postures, movement, and breathing rituals intended to release the bodies flow of chi.  The Livestrong.com site has some QiGong exercises you can try.  Read more: http://www.livestrong.com/article/19110-qigong-breathing-exercises/

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Calories Diet Entertainment Exercise Fitness New York sports Staten Island Yankees

Diet Club With Self Magazine

Icing and some trigger point massage seems to have helped a bit with the sore forearms.  I will continue tonight to see if I can get back to a pain free state.

I signed up for the Self.com Diet Club.  They provide a possible 16 strength and plyometric exercises and a cardio plan. You’re supposed to do the exercises three times a week.  The trainer on the online videos is from SparkPeople.com.  The idea is to exercise as part of a community and to track it online everyday so that you are more aware of your daily food and exercise decisions as well as more accountable.  I’m not that community minded but am giving it a go.

The exercises I did today were:

Hotdog
Regular Hotdog w. ketchup, roll, no mayo – 315 calories
  • Rotating Sculptor- 5 lb weights
  • Bottoms Up- 3 lb weights
  • Reshaping Reach – 10 lb weights
  • Biceps Balancer – 10 lb weights
  • Step Off It – 3 lb weights
  • Rear Raiser
  • Wide High Knee

As I am careful of my knees, I decided to avoid the plyometric exercises for the time being.

 We are heading off to the Staten Island Yankees game tonight with All-You-Can-Eat tickets again.  I’m pretty sure that I saw an article saying hot dogs are a better junk food choice.

I will try to at some without the bun… That should save some calories. LOL

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Calories Diet Exercise Fitness Kickboxing New York Reference Links sports

Suggested Calorie Intake

According to the Fat2FitRadio.com page, my suggested calorie intake is pretty generous.  Very generous compared to what my trainer tells me I should be eating.  It’s clear that my diet is really poor but baby steps is where I am starting.  My first resolution is to cut out High Fructose Corn Syrup from my diet.

Activity Level    Daily Calories

  • Sedentary (little or no exercise, desk job)   1664
  • Lightly Active (light exercise/sports 1-3 days/wk) 1907
  • Moderately Active (moderate exercise/sports 3-5 days/wk) 2150
  • Very Active (hard exercise/sports 6-7 days/wk) 2393
  • Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2635

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.