Sunday, February 12, 2017

FINALLY, THE ELLIPTICAL MACHINE HAS BEEN REPLACED

Twice within the past year, while using the elliptical machine in my building, the arm lever has literally snapped off. Earlier last year it was the left arm, and six weeks ago it was the right arm. In both instances, I was the one who reported this. Honestly, there are those in my building who think I broke them. Of course, this is preposterous. After who knows how many years, things will break down. Especially an elliptical machine available to residents of a building 24 hours per day. Nevertheless, the machine has finally been replaced and finally, after six weeks, I was able to workout in my own building on an elliptical machine. This machine does not appear to be as 'generous' in 'awarding' burned calories. As I have discussed many times before, the calories 'burned' on an elliptical machine are usually highly overstated. In my first 65 minute workout, the machine indicated that I 'burned' 500 calories. Whether I burned 200, 300, 400 or 500 calories is mostly inconsequential to my plans. I will know in the future, that if the machine indicates higher number, it will mean that I did exercise a bit harder. So, with my first 65 minute workout, I have established a baseline of 500. My job is to increase that number over time.

Your Food Diary For:

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Trader Joes - Hash Brown Patty, 1 patty	130	14	8	1	250	0
Kirkland - Pre-Cooked Bacon, 5 slices	200	0	15	15	875	0
Creamy Wheat - Enriched Farina	240	50	0	8	170	2
	570	64	23	24	1,295	2
L U N C H
Read - 3 Bean Salad	300	65	0	5	1,500	40
Egg, whole, cooked, poached, 3 large	215	1	14	19	446	1
	515	66	14	24	1,946	41
D I N N E R
Ace Sushi - Brown Rice Mini Ca Roll	500	104	2	13	1,710	8
	500	104	2	13	1,710	8
S N A C K S
Bacon Egg Sandwich	500	36	27	21	873	5
	500	36	27	21	873	5

Totals	2,085	270	66	82	5,824	56
Your Daily Goal	2,065	258	69	104	2,300	77
Remaining	-20	-12	3	22	-3,524	21
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g

Your Exercise Diary for:

Cardiovascul	Minutes	Calories Burned
MATRIX TREADMILL	65	500


Daily Total / Goal	65 / 30	500 / 590
Weekly Total / Goal	573 / 210	5,705 / 4,130

Thursday, June 18, 2015

PRECOR EFX 576i CROSS TRAINER

I has a particularly good workout at the YMCA yesterday. I stepped onto a machine that I have used before - what has changed - is my comfort with these machines and learning how to program my workouts for maximum benefit. The machine I used yesterday was the PRECOR EFX 576i CROSS TRAINER.

Equipment Features

CrossRamp® Technology	With Precor patented adjustable CrossRamp® technology, you can alter the height of the elliptical path your foot travels. Called Variable Stride Geometry™, this allows you to focus on a specific muscle group or all major lower-body muscle groups, so you can work the muscles you want, when you want.

Ramp Angle	20°
Biomechanics	The patented low-impact EFX® motion is smooth and natural, providing the lowest Rate of Perceived Exertion of any cardio exercise system to make your workouts more comfortable, even though you are working out strenuously. The patented motion allows your heels to remain in contact with foot pedals, reducing muscle and tendon stress.

Resistance Levels	20

I set the ramp angle to 20° and I set the 'resistance' to 20. I planned on a 30 minute session - and although I was struggling, I did find myself in a groove and continued for a whole 60 minutes. With the settings sent to 'manual' and the the highest angle and resistance selected I was apparently working on a lot of different muscle groups, that is, according to the display screen.

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 WEDNESDAY MENU

breakfast apples/cinnamon instant oatmeal, 3 apples 760 calories
lunch spicy seafood gumbo, 3 apples 470 calories
dinner Huge spinach salad, goji trail mix, Raw Revolution coconut 1310 calories
snack Special K Bar 100 calories

total caloric consumption 2640 calories

calories burned
8AM YMCA PROCOR EFX 576I 60 MINUTES 831 CALORIES

WEDNESDAY NET CALORIES 1809 CALORIES
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