When I do exercises, I try to work in cardio w/ strength. Unless, I do a longer run (for me a longer run is a range of 45mins-1hr), then I may do nothing else or only do some abs. If you have a great workout that you would like to share, I’d love to add it to my blog. Please leave a comment or e-mail me at firstname.lastname@example.org.
April 19, 2011–Interval Training
I really enjoy interval training. New research is showing that challenging your body for 20mins is more effective than a long, steady workout. This does not mean to stop all other exercises. Interval training is good to incorporate in to your existing regimen for variety. I still go for my longer, steady paced jogs, I still do all my workout videos, yoga, etc. Usually twice a week I will do some sort of interval cardio. For example, I will run on the treadmill for 1 minute at 6.5 pace, then 1 minute at 8mph, then 30 seconds at 6.5mph, then 30 seconds at 9mph. I will do this for 21 minutes. It’s incredibly difficult and you will sweat buckets. Others ways are 6.5 mph for 1 minute and 10 mph for 30 seconds, back to 6.5mph for 1 minute and 30 seconds at 10mph. You can also add incline. Play around and find what works for you. At the beginning, figure out your light jog pace, a tougher pace and a go all out pace. Start lower and increase as your body gets used to it. This is not the type of exercise to jump right in to and always talk to your doctor first.
I’d love to hear from you. Let me know if you like these exercises or if you have any suggestions to add to my blog!
April 16, 2011–Exhausting your Muscles
Today I wanted to focus on strength. I tend to get cardio driven and I always want to get out for a jog, do the stairs, the elliptical or treadmill. Cardio is great, but you need some days just for strength and this is heavier weights. I worked all upper body today. I didn’t feel that I wanted to work my legs b/c I did the elliptical the 2 days prior. I focused on doing 3 sets of each exercise and exhausting my muscles. The best way to exhaust muscles is to lift, press, curl the maximum weight you can and only be able to do about 8-10 reps. If you’re bench pressing weights and doing more than 12 reps, you need to increase the weight. I think I’m going to be sore tomorrow. I haven’t done this type of weight training in a while.
Make sure to incorporate all muscle groups. For example, I work chest, back and shoulders together in a set and bi’s and tri’s together in another set. I will do bicep curls, followed by dips, then hammer curls, followed by tricep press. Go through this 3 sets. Then, flies, followed by rows, then push ups, followed by shoulder press and reverse flies. Do this for 3 sets. Again doing 8-10 reps of each exercise. Wow! I was tired and will be sore tomorrow.
April 15, 2011–Elliptical interval
Today I did 20mins on the Elliptical. I like to do a minute of very low resistance and a minute at a difficult resistance. Example: 1st min–15 incline at 1 resistance, 2nd min–15 incline at 7 resistance, 3rd min–15 incline at 3 resistance. Then, repeat minutes 1-3, but increase incline to 20, then incline to 25, etc. Then, work your way back down ie. Incline 25, resistance 7,1, 3, then incline at 20, etc. Don’t forget to do a minute backwards at the highest incline on resistance 1 and a minute at resistance 7. Then, at the end do a minute going backwards at lowest incline resistance 7 and a minute at resistance 1. Of course, use whatever incline, resistance, etc that you are comfortable.
Then, I did level 2 Jillian Michaels: Yoga Meltdown
April 14, 2011–The Plank
20mins Elliptical–20mins Jillian Michaels: Ripped in 30–lvl 2
Tip: Holding the Plank is the best way to work your core, shoulders, abs, arms
April 13, 2011–Running w/ strength
5miles/8km jog, 10 mins ab video–Exhale Core Fusion Body Sculpt Starring Fred DeVito and Elisabeth Halfpapp
Tip: Working upper and lower body at the same time, burns more calories and gets your workout in shorter time ie. bicep curl w/ side lunges