Down to 12% body fat and 131 lbs!! Swam 0.4 miles. Ran 2 miles.
Oh my God. Although tonight's swim was disappointing, I set another personal record today---in my lowest body fat percentage (and weight) ever! And the side of my knee FINALLY did not hurt when I ran! (However, it does hurt when I press it now.)
Tonight I'm down to 12 percent body fat!!! And I weigh 131 pounds! (I always measure myself after a shower.)
My goal has always been to drop my body fat to around 10%, not drop my weight. The whole time I've been measuring, my body fat has always ranged from 13-16%. My weight has always been 132-140 pounds. This has been true for years, no matter how much I exercise or how much junk food I eat. My Chinese genetics.
Tonight I FINALLY broke the barrier in both measurements. WHOAAAA BABY!
After my biology lab test, I went to the pool and swam lightly, about 30 lengths (750 yards or 0.4 miles). Rested frequently. Took about 2 minute (including rest time) for each 50 yards.
Unfortunately, my strokes per length (SPL) increased from Tuesday's 15 to tonight's 19. Boo. And I notice I start to sink when I breathe on my right side. Breathing on my left---no problems. My body was too fatigued from last night's 3.5 mile run and long study session. Didn't get much sleep. It really sucked.
Disappointed at my swim for the first time, I drove to the local track, determined to continue exercising. I ran for 2 miles nonstop, in the dark.
Guess what? My lateral right knee FINALLY did NOT hurt! (Well, when I push it with my finger now, it does feel a little pain.) Instead, the fronts of BOTH of my knees hurt a little! Haha...I consider this progress. I've not really had much actual Knee pain (joints, bones, cartilage, etc.) I ignored it and kept running.
Ran a slower pace than usual. Mile 1 took 9:30 min. Two miles took about 19:50 min. Sprinted last 1/8 mile. Ending pulse: 164 bpm.
Perhaps I should always run AFTER I have finished a different type of exercise. This is called a "brick workout." Maybe my iliotibial band (ITB) will be better stretched and warmed up to prevent more injury.
I'm more confident now that I actually have ITBS symptoms. After last night's 3.5 mile run, today I was mainly sore on the lateral side of BOTH my thighs. Aha! A clue.
After 2 weeks of no running, I run---and get sore directly along the tensor fasciae latae muscle and iliotibial band? And it hurts at the "lateral epicondyle of the femur"? Looks very much like early ITBS for sure. I need to spend some time rubbing the outsides of both my thighs on my foam roller.
Foam roller exercises. I need to do this one for my ITBS:
See clear drawing of all the anatomy I'm talking about.
Also, I'm about to buy a cheap resistance band to strengthen my leg (and other) muscles portably, quickly, and easily. You may also attach it to a door first. (Some sample exercises.) My ITBS problem is partly caused by weak abductor muscles in my legs. I can use this band to do quick lateral leg lifts.
If you're interested in what body fat percentage means, see link. Measurements vary, depending on sex, age, and height. Measurements are not fully accurate, because no one can afford to actually go to a university to precisely measure it. Most use a bioelectric impedance method, like my Tanita scale. You may also find many body fat scales on Amazon.com.
According to Health Check Systems, The American Council on Exercise has categorized ranges of body fat percentages as follows. Again, this changes with age:
Description
Women
Men
Essential fat
12-15%
2-5%
Athletes
16-20%
6-13%
Fitness
21-24%
14-17%
Acceptable
25-31%
18-25%
Obese
32%+
25%+
Tonight I'm down to 12 percent body fat!!! And I weigh 131 pounds! (I always measure myself after a shower.)
My goal has always been to drop my body fat to around 10%, not drop my weight. The whole time I've been measuring, my body fat has always ranged from 13-16%. My weight has always been 132-140 pounds. This has been true for years, no matter how much I exercise or how much junk food I eat. My Chinese genetics.
Tonight I FINALLY broke the barrier in both measurements. WHOAAAA BABY!
After my biology lab test, I went to the pool and swam lightly, about 30 lengths (750 yards or 0.4 miles). Rested frequently. Took about 2 minute (including rest time) for each 50 yards.
Unfortunately, my strokes per length (SPL) increased from Tuesday's 15 to tonight's 19. Boo. And I notice I start to sink when I breathe on my right side. Breathing on my left---no problems. My body was too fatigued from last night's 3.5 mile run and long study session. Didn't get much sleep. It really sucked.
Disappointed at my swim for the first time, I drove to the local track, determined to continue exercising. I ran for 2 miles nonstop, in the dark.
Guess what? My lateral right knee FINALLY did NOT hurt! (Well, when I push it with my finger now, it does feel a little pain.) Instead, the fronts of BOTH of my knees hurt a little! Haha...I consider this progress. I've not really had much actual Knee pain (joints, bones, cartilage, etc.) I ignored it and kept running.
Ran a slower pace than usual. Mile 1 took 9:30 min. Two miles took about 19:50 min. Sprinted last 1/8 mile. Ending pulse: 164 bpm.
Perhaps I should always run AFTER I have finished a different type of exercise. This is called a "brick workout." Maybe my iliotibial band (ITB) will be better stretched and warmed up to prevent more injury.
I'm more confident now that I actually have ITBS symptoms. After last night's 3.5 mile run, today I was mainly sore on the lateral side of BOTH my thighs. Aha! A clue.
After 2 weeks of no running, I run---and get sore directly along the tensor fasciae latae muscle and iliotibial band? And it hurts at the "lateral epicondyle of the femur"? Looks very much like early ITBS for sure. I need to spend some time rubbing the outsides of both my thighs on my foam roller.
Foam roller exercises. I need to do this one for my ITBS:
See clear drawing of all the anatomy I'm talking about.
Also, I'm about to buy a cheap resistance band to strengthen my leg (and other) muscles portably, quickly, and easily. You may also attach it to a door first. (Some sample exercises.) My ITBS problem is partly caused by weak abductor muscles in my legs. I can use this band to do quick lateral leg lifts.
If you're interested in what body fat percentage means, see link. Measurements vary, depending on sex, age, and height. Measurements are not fully accurate, because no one can afford to actually go to a university to precisely measure it. Most use a bioelectric impedance method, like my Tanita scale. You may also find many body fat scales on Amazon.com.
According to Health Check Systems, The American Council on Exercise has categorized ranges of body fat percentages as follows. Again, this changes with age:
Description
Women
Men
Essential fat
12-15%
2-5%
Athletes
16-20%
6-13%
Fitness
21-24%
14-17%
Acceptable
25-31%
18-25%
Obese
32%+
25%+