hot yoga: part three, attempt II

Caveat: I realize any kind of yoga I am doing is a westernized (bastardized) version of a really awesome practice.

Notwithstanding the above, I tried a non-Bikram hot yoga (I think it was Hatha in a hot room) this morning, and it was way more enjoyable than the Bikram. To me, Bikram was more about the fascist dictator at the front of the room yelling at you the whole time, whereas the non-Bikram was quieter, more peaceful, and more about you and your practice. It was still very-challenging and I feel like having nappy time, but I am ravenous from all the sweating and whatnot so I shall make some eggs instead.

Get this, the instructor talked about how he was a “fat kid” in the day, and how some terrible experiences he had in gym in the day led him to try weight training, and eventually get into yoga and into having a connection slash healthier  relationship with his body  etc. etc. Aside from that, I really like his approach to strength training (which involves yoga and the more spirtual side of things) as well as weight training and using body resistance.

I think I’ll try one of his other classes — maybe not in the hot room.

what do half-marathons, spinning classes, rowing intervals, dragon boating and hot yoga have in common? and what the shit does this have to do with my weight loss journey?

There comes a point — 18 km into a half-marathon, 3/4 of the way through a spinning or hot yoga class, the last 250 metres of a dragon boat race, the sprinting part of your rowing interval session — when you want to quit. Your body is uncomfortable. Your brain is telling you to quit.

The thing is, you don’t need to quit.

Sissy.

You can power through — you just have to want to do it.

And then do it. You grit your teeth, focus, and hammer through.

And when you do — it feels GLORIOUS. Okay so maybe not at the time. It pretty much still feels uncomfortable. BUT pushing your muscles to the point of uncomfortable, working-out wise, is a good thing. And when it’s finally over you’re all like “yeah, I just did that, whatevs.” (Cause you are playing it cool, right?)

Okay, so I apply this to my feats of athleticism all the time. (Except when I stop going to the gym and instead read angsteful teen fiction and eat my feelings.) I have completed two half-marathons even! Yet, when it comes to not making poor food choices, I am on the losing team, and it’s preventing me from hammering through this plateau. So, do I just need to want it more? To suck it up and hammer through? Probably, eh?

hot yoga, part deux: fuck you, toxins

So, I just tried Bikram Yoga for the first time ever. Fuck they are not kidding about the hot part. So, so sweaty. Soaking. Luckily, I like activities that force me to sweat like a mother fucker. Fuck you toxins! Get outta my body. In short, I had a good time. Not a great time, mind you, but a good one.

Some thoughts…

1. Not sure if it is my yoga place, or Bikram as a whole, but the instructor wasn’t demonstrating. Just talking. So, as a beginner, I found it to be confusing. I am not the sort of person who visualizes well from words. I realize I should look pretzly, like that lululemon advertisement guy, but I dunno how to get there.
2. I know what you are thinking, which lululemon advertisement guy? Yeah, that was vague. It was like an epidemic of lululemon.
3. Also, back to the talking — she talked THE WHOLE TIME. Like 90 minutes straight. Wtf?
4. What’s up with carpet in the hot room? Umm, bacteria much?
5. Aside from the confusion, capitalism, chattiness, and carpet, I feel really, really good. I’m all sweated out, my muscles are tired, and I am going to sleep.
6. Will try again.

Some more info, for interested parties…

Wikipedia can describe Bikram yoga better than I can. Because the masses contribute to wikipedia.

Bikram or hot yoga is a series of yoga poses done in a heated room, which is usually maintained at a temperature of 105 degrees Fahrenheit (approximately 40 degrees Celsius). A vigorous yoga session at this temperature promotes profuse sweating, which rids the body of toxins. It also makes the body very warm, and therefore more flexible.^[4]

Bikram yoga is a system of wellness, restoration and rejuvenation. The heated studio facilitates deeper stretching, prevents injury, relieves stress and tension and detoxifies the body. Bikram yoga was designed to systematically stimulate and restore health to every muscle, joint and organ of the body. Participants are guided through a series of 26 postures. The heart, lungs, blood circulation, muscles, brain activity and mental capacity are all affected by participating in the art of yoga. There are two descriptions of the 26 exercises and they are asanas (postures) and pranayama (breathing exercises), both of which rely on each other to deliver postive results. According to Bikram, many people only use up to 50 percent of their lung capacity, and just like any muscle, the lungs must be stretched and with time will be able to withstand holding more oxygen. When one is practicing the pranayama he or she will eventually be able to enhance oxygen conversion and absorption, as well as improve blood circulation. (Choudhury, 2007)

Blood circulation is affected immensely during Bikram Yoga, because of two processes called Extension and Compression. These two dynamics work together to deliver fresh oxygen to every joint, muscle, and organ within the human body. While performing a specific asana, the body is stretching or compressing a certain part of the body; thus, cutting off circulation temporarily. This restriction of ciruculation causes the heart to pump more blood in the reaction of the shortage. The pumping of excess, fresh blood is called extension. Once the asana is complete, and the individual comes out of the posture, then the new oxygenated blood is able to rejuvenate the arteries that were being compressed. It is said that because of the volume change and influx of fresh blood, any infection, bacteria, or toxin can be released. (Choudhury, 2007)

I also did a little googling around the benefits of Bikram Yoga and found this:

What Benefits Can I Expect That Other Types Of Yoga Don’t Necessarily Offer?

As well as providing the biggest challenge, the heat factor of Bikram yoga provides many of the disciplines’ benefits:

• Heavy sweating helps detoxify the body
• As the blood thins, the circulatory system is cleared.
• The output of cells which fight infection is increased
• The heart rate is elevated
• In Bikram yoga, weight loss is made easier because your muscles are warmed and can burn fat more easily.
• The heated environment is initially very challenging, helping to increase will power and mental strength.

So How Does All This Help Me Lose Weight?

In line with the benefits (of which there are many more!) listed above, Bikram yoga helps you lose weight in the following ways:

• It is well-known that to be effective, a workout should make you sweat and increase your heart rate. Bikram yoga well and truly fulfills both of these criteria.
• Warm muscles burn fat more easily; your muscles also become more stronger and more supple from practicing Bikram yoga. Both these factors allow you to exercise your body more effectively and aid the weight loss process.
• Detoxifying the body and having a healthy circulatory system are known to have a very positive effect on metabolism. This in turn increases the ability of your body to shed weight more effectively.
• It is widely known that practicing Bikram yoga enables many of your bodily systems and functions – digestion, respiration, endocrine, lymphatic and elimination – to work in harmony. As a result, your appetite will normalize (and likely decrease) and you will more than likely lose all your cravings for unhealthful foods.
• Increased willpower and mental strength that comes from the challenge of practicing yoga in a heated environment will help you maintain your resolve and resist temptation when trying to lose weight

How Often Should I Do Bikram Yoga To Gain The Best Weight Loss Benefits?

It is recommended that you attend a minimum of 10 Bikram yoga sessions per month (3 or more sessions per week is optimal) to gain maximum weight loss benefits.

How Long Will It Be Before I See Results?

It is accepted that it takes about 13 sessions for your body to start enjoying maximum benefits from Bikram yoga; three classes to understand and get used to the posture, then ten classes to work optimally with poses.

How Should I Combine Bikram Yoga With Diet And Other Exercise?

Bikram yoga shouldn’t be used exclusively as a weight loss tool; it should be used in tandem with a healthy eating plan and other exercise. Indeed, practicing Bikram yoga can help with other aspects of a weight loss program; the physical benefits allow you to exercise more effectively, and the mind/spirit aspect increases your awareness of what foods your body does and doesn’t need.

hot yoga-ing my way out of a rut

My boss is a douchebag. I am full-on applying for new jobs. Oh also — 2 term papers due within 2 weeks for school. So to “deal,” I have been eating my feelings, over sleeping, reading the twilight series (SO awesome) and not going to the gym.

I’m in a R-U-T.

You can usually spot that is happening from the not blogging. And also the reading of young adult fiction.

Tonight I am going to try out Bikram (Hot) Yoga — sweating for like an hour and a half in a room full of hippies might be just what I need to get my head out of my ass.

I will update soon, promise.

row, row, row your…rowing machine: all about interval training

Recently, I have been debating with myself as to whether I should build up the running training more, working toward the goal of a full-on marathon, or whether I should taper down the running, and try other, lower-impact forms of cardio because of how harsh hella-distance running is on your body, and you can get the same pay out in less time by having shorter, more intense work outs. Jury is still out on what I will ultimately train for (or not train for), but in the mean time, here is some information I have gathered on interval training on a rowing machine. (Most of this information is from this website: http://www.quitrunning.com/index.htm)

Why row?

Rowing is relaxing (err…for some), and works your legs, core, and arms, in a low-impact, not fucking up your body sort of way. Also, some research suggests that interval training is more efficient at fat burning that straight up endurance training. For benefits of rowing check out: http://www.lifestylesport.com/benefits_of_rowing.htm . Be careful not to hunch your shoulders/back when rowing (this might happen when you get tired). Also, you should really feel it in your hamstrings and ass when you push off — it is, primarily, a leg work out, although a lot of little arm muscles are implicated along the way. For detailed information on technique, including diagrams, check out: http://www.lifestylesport.com/rowing_technique.htm

Beginner Work Out

This is a variation on a workout plan emailed to me when I joined the mailing list of that quitrunning website…(although I did add the of glory part..)

18 Minutes of Glory

1. Start by rowing for 5 mins at an easy pace

2. Next by rowing for 4 mins @ 70% (a bit harder than your easy pace)

3. Then by rowing for 3 mins @ 80% (harder)

4. Next by rowing for 2 mins @ 90% (even harder)

5. Then by rowing for 1 min @ 100% — as fast as you can!

6. Finish rowing for 3 mins at an easy pace again

I just got back from trying this out for the first time at the gym. It is HARD and you will want to quit, but give’r! (Unless you are forseriously going to hurt yourself, then hop off the rowing machine and head for the nearest bike to recover.) Each interval should feel harder than the previous one — if it doesn’t — push yourself. Also, I recommend doing some light cycling for 10 minutes afterward to cool down and stretch out your legs.

Intermediate Work Out

This is also from the quitrunning website, and should only be done after you have successfully completed the 18 minute one a bunch of times, and are looking for more of a challenge…

Pyramid Intervals

Level: Intermediate

Total taken: 3 x stroke pyramids / 3 times per week

1. Start by rowing 3 minutes easy to warm up

2. Now row 10 strokes hard, then 10 strokes easy

3. Then 20 strokes hard, then 10 strokes easy

4. Then 30 strokes hard, then 10 strokes easy

5. Then 20 strokes hard, then 10 strokes easy

6. Then 10 strokes hard, then 10 strokes easy

7. Row easy now for 3 minutes

8. Repeat this whole routine 2 more times, for a total of 3 pyramids

Again, light cycling for like 10 minutes afterward will make your body thank you. This stretches out the muscles and helps with any lactic acid build up (so does drinking water).

Pyramid training can be adapted to other types of cardio. e.g., running or biking — after warming up for ten minutes go hard for one minute, go easy for one minute; go hard for 2 minutes, go easy for one; hard 3, easy 1; hard 4, easy 1; hard 5, easy 1; hard 4, easy 1; hard 3, easy 1, etc. — then cool down for 10 minutes.

Please note that I am not a personal trainer, just someone who has googled a lot about rowing. The intermediate level training discussed here (i.e., pyramid training) should only be attempted after attaining a baseline fitness level (e.g., 18 minutes of glory rowing-wise, or being able to run or bike 30 minutes without dying.) Consult your doctor before starting a new cardio routine.

For information on Fartlek training, a kind of interval training for running, check out an earlier post of mine: http://barelydigested.wordpress.com/2008/03/13/march-madness-fartlek/

Marking Territoriy & Making Gains

There is something very empowering about weight lifting. I suspect it has something to do with being a stronger woman, and also something to do with invading the traditional guy-zone of the gym.

Move aside fuckers, I have some squats to do.

Down 4 lbs from last week. W00t! Apparently, eating better whilst maintaining a fairly high level of activity results in weight loss. Amazing. It’s practically science.

I am slightly less grumpy today.

Totally a lie, but at least I am eating better, and am back on track.

I am thinking of buying an electronic scale. The one at the gym is old school, and I’d like to see even the tiniest gains and losses. Where does one buy an electronic scale??

Harder, Better, Faster, Stronger

One of my closest friends just joined WW. (Uber proud of you, dudette!) This has got me thinking about my health and weight – where I have been, where I am, where I am going. Her commitment to her health  inspired me to revisit this blog, and I got a bit of a kick out of re-reading my ups and downs.

It’s been months since my last post. A lot has happened. I just completed my second half-marathon (21.1km) on Sunday. According to this blog, I started running November 18, 2007. So, under a year later I hammered out two half-marathons. A year (ish) ago I found running 3 km difficult/nearly impossible. It’s kind of amazing to stand back and think of it that way.

During the summer I took up dragon boating, and eventually became the co-captain of a competitive team. At the last festival we blew our best time out of the water, and I met some friendly, athletic women along the way. One of whom is now my weight lifting buddy. (Just re-started a weight lifting regime a month ago, and am already seeing results.)

I’ve also removed my head from my ass school-wise, too. I am on track to finish my MA for April.

Weight gain was a symptom of some seriously low self esteem, self worth, and confidence. I feel like I am getting back to who I am, and that feels pretty spectacular (more on this in another post, this one is already a novella an I’m not done).

I’ve quit weight watchers. I figure I learned all I could from them, and have the support mechanisms I need to succeed. Interestingly, I weigh roughly the same as I did last time I blogged. Apparently, according to my BMI, 150 is the MAXIMUM I should weigh, and I am thusly 15 pounds overweight.

I have plateaued.

Ultimately, I’d like to train for a full marathon. I have signed up for a 30 km race as litmus to see if 42.2 km is doable. Being overweight makes running harder on your body, and is bad for running economy. Have I mentioned I don’t feel overweight? I don’t. This whole BMI thing bugs me. Even though I don’t want to worry about the scale and about numbers, it is for sure in the back of my mind – especially when I step on the scale, or head out for a long run. I suspect it also bothers me because I am aware that I have stopped challenging myself to eat better (even though I continue to challenge myself as an athlete). I’ve accepted that this is the best I can do, when it isn’t, if I am honest with myself.

I don’t want to be a slave to the scale. But, at the same time, I think there is some wiggle room for me to do better food-wise. Inspired by my friend, I am going to start tracking again. I need to find the balance between obsessing and being cognisant of my weight. I am going to try harder to see if I have reached my potential, or maybe discover that I haven’t. Watching what I eat, and especially monitoring portion size, might just make me harder, better, faster, and stronger. Especially with all this running.

March Medium Madness: And Spinning

WOoooooooooooooooooooooooooOOT! I’m a Medium.

Just got in from pants shopping – my jeans that I bought last time around no longer fit, so I figured it was time get some new ones (and a pair of work pants) to avoid saggy crotch syndrome. I am down a couple of inches in the waistline so I picked up a medium-sized belt. I don’t think I have owned a medium belt since like high school.

In other news, I tried fartleking for a different type of cardio activity: biking. That is, I went to my first spinning class ever this morning. MAN was it ever hard! It is basically an hour of interval training on a stationary bike lead by a boot camp like instructor and you sweat out every bit of moisture in your body until your legs feel like burning and or you fall off your bike. Okay, so it totally isn’t nearly that scary, but I enjoy being melodramatic. Anyways, it was awesome, despite the fact that I was easily the heaviest person in the room (including the boys), its a good change from running. I like running, but I think I should throw in some lower impact cardio in my life so my knees last past 40.

**Updated: Note: Biking after not having done so in a long time hurts you in your lady parts a few hours later. 

March Madness: Fartlek

I have added fartlek to my diet. Sure, it sounds like it has to do with flatulence, or possibly beano, but it’s actually a Swedish term meaning “speed play”. I am using fartlek to spice up my running routine (because I am surrounded by snow and am currently training on a treadmill which is booooooooorrrrrrrrrrriiiiiinnnnnnnnnngggg), which could make me ultimately run faster and may result in more fat burning than straight up distance running.

Fartlek is a fancy Sweedish way of saying interval training (although it does refer to a specific method of interval training). What the shit is interval training? Interval training is when you change up what you are doing for certain amounts of time, distance or other “intervals”. Running fast for 2 minutes then walking for 2 minutes, then running again is an example of something you might do if you are interval training.

Fartlek, as I understand it*, is different inasmuch as you don’t necessarily run for a set time, you let your body decide when it’s time to stop and go. People who are on Core will have practice with this sort of concept as they check-in with their hunger signals on a regular basis to discern when to stop and go food-wise.

The following italicized bit is from the second link provided below, and explains fartlek better than I…

Here’s how a typical fartlek session would work. After a steady warm-up, simply pick a landmark – for example a tree, lamp-post, or phone box – and run to it hard, then jog until you’ve recovered. Then pick another landmark, run hard to that, recover and so on.

There doesn’t need to be a set structure to the run. For your first quick burst you might choose a target that’s just 100m away and sprint to it flat out. Then for the next hard run you’ll see something 800m away and stride towards it at your 5K race pace.

It’s entirely up to you how hard or easy you make the session. Unlike track intervals, fartlek doesn’t require you to set a distance to run, or a time to recover. A watch isn’t necessary (although in the absence of landmarks you can use one to pick different times for your hard sections), as you listen to your body to determine your recoveries. After a hard spurt, jog until you’ve got your breath back, the lactic acid has drained from your legs, and your heart’s stopped thumping. Then go again.

So, how did my first fartlek session go? It went well! I wasn’t as bored as I can be when I do 5 k on the treadmill, worked up quite the sweat and feel all rejuvenated and relaxed right now (which could also be from the sauna I sat in for 20 minutes following fartlek).

What did I do? I did a slow warm-up run for ten minutes (warming up is integral to avoiding injury). Then, I ran hella-fast for 2ish minutes, followed by a normal pace run for 3-5 minutesish, walked for 1-3 minutesish, then started up with the fast running again. I did this set 4 times and then walked it out for like 10 minutesish. Yesterday I kinda fartleked, I ran fast 2 out of every 5 minutes for 5 k. Both runs were enjoyable, albeit challenging. I do this sort of stuff because my main WW goal isn’t a number, it’s about getting to a fitness level where I can do the things I love with my friends and family.

Fartlek doesn’t have to involve full-out running. It’s about knowing your body and challenging yourself in an healthy and intelligent fashion. So, if you try this set achievable goals for whatever level of runner you are, ensuring you challenge yourself a bit.

Anyways, the point: if you are experimenting with running fartlek is a good way to challenge yourself, burn fat and improve your speed!

*Note: I work in statistical analysis and have no training on how to run or train for distance running or any of that jazz – this is just my $0.02.

Links:

What is fartlek?

How do I fartlek?

finding the right excercise for you

I arrived at the gym 45 minutes before it started, so I could get 30 minutes in on the elliptical – nothing overly strenuous, just enough to get some blood pumping cardio in for the day. I had a great time at it last week and was really looking forward to starting off my Saturday with it again this week.

But they changed it.

Fuckers.

I’m talking about a low-impact aerobic class which involves a weight lifting component at my gym. (Note: you can show up at any class at my gym, it is included in the fee.) I have never felt more uncoordinated in the whole of my existence than I did this morning. Like, I could do it last week. I was all excited about how it was working my volleyball muscles. But my gym changes the choreography of the classes every 3 months  or so and it was completely different today. I stuck around for a solid 45 minutes of the hour-long class, but then he started adding steps and arm flailing and I had no idea what the deuce was going and certainly wasn’t getting any health benefit from standing there looking confused.

And so I left.

And it was good.

Actually, at first I felt really shitty about it.

Then, I realized step-like classes really aren’t for me. I don’t like them. I have no eye-foot coordination,  particularly when you ask me to do something with my arms at the same time.

I do, however, love yoga, running and the weight lifting class I have been attending. Why fuck with a good thing? Why go to the gym only to feel completely useless and defeated? I have found the right exercise for me and it does not include step classes. I write this not to dissuade you, reader, but instead to encourage you to try different things out to see what does and does not work for you.

p.