iHeart 7 Week Challenge: Week 4 | Get Some Exercise
I can’t believe it’s already been a month of Dr.G’s Challenge and I have to say— I am loving my new habits! Hot water with lemon first thing in the morning, drinking plenty of water throughout the day and a 30 minute walk in the evenings. Last week’s challenge stepped it up - participate in aerobic exercise that gets your heart rate up to 70% of your maximum for age for 30 minutes at least every two days!
I have trained for a couple half marathons before, so I am no stranger to aerobic exercise. For as long as I can remember, I’ve had a love-hate relationship with cardio! I’m never really enjoying myself during the workout, but afterwards I feel so great that I always convince myself to do it again the next training day. One thing that has motivated me lately is the excitement of seeing how my workouts affect my iHeart readings. iHeart allows me to measure pulse wave velocity, an information rich health metric that provides real insight into how increased physical activity is affecting my internal health.
For last week’s challenge, I went to the gym on Tuesday and Thursday, and ran outdoors on Saturday. I don’t have a heart rate monitor, so I used the elliptical at the gym to measure my heart rate and get a sense of how I should feel at a heart rate of 70% of the maximum for a 29-year-old. I got a pretty good sweat on and my Internal Age went from an average of 45 years last week, with a pulse wave velocity score of 9.40 meters per second to 41 years old this this week with a pulse wave velocity of 9.03 m/s. Now remember I am actually 29 years old, so you might be wondering why I am positive about these results. Small gains are still gains people! I’m in this for the long haul. Short term dramatic results from drastic changes have never been sustainable for me. My long-term goal is to get my average Internal Age lower than my actual age and my pulse wave velocity down to 7.5 m/s.
I am still struggling with conscious eating. I didn’t realize how stuck in my ways I was with my eating habits! I am quick to look at my phone during lunch, turn on the TV at dinner or power through a meal to get to my next task. I know that I eat almost half as much if I eat mindfully. This should be a big enough motivator, right?
That’s the funny thing about habits- they are hard to break and hard to make. I imagine anyone who takes on this challenge would find some habits especially difficult to change. The point is to keep trying! Don’t beat yourself up because you are having a hard time making something stick. I take small steps and if I mess up, I forgive myself and try again tomorrow!
Each week I’ve been adding a life changing but simple lifestyle modification based on Dr.G’s 7 Week Challenge.
This week’s change is to Express Gratitude:
“After waking up in the morning, before you get out of bed or start thinking about the day ahead, express thanks for another day of life. It doesn’t matter who you thank, it can be people in your life now or from the past, it can be a spiritual presence, it doesn’t matter. Just spend a couple of minutes being appreciative.”
What a great way to start the day! I wonder if this kind of thinking will have an effect on my Internal Age and pulse wave velocity scores. Check back next week to see how I did!
Want to join me on this 7 week challenge? Get your iHeart system here and follow my posts!