High Intensity Interval Training

I told you in a previous post that I was doing my final intervals incorrectly.  They are supposed to be 60/60 work to rest, not 60/30 work to rest.  So, I don't think I was getting enough recovery time (especially with the pyramids at the end of the strength training sessions).  So, I have changed back to 60/60.  However, I try to keep my cardiovascular sessions short and intense.  Unfortunately, the high intensity interval training I am doing means I should be working up to 12 rounds of 60/60, meaning at least 25 minutes, meaning I may have to change my finishers or strength workout as I get past 15 minutes (which means in another week).  Luckily, that is when I will be changing programs again.  Another modification I will need to make next week is changing the alternating bench press to something that is more rehabilitative in nature.  My left shoulder cannot lift much more than 20 lbs and with a limited range of motion.  I realize this is a long-term issue and will need to continue to modify these moves--so, more rotator cuff exercises or specific exercises for pre-operative surgery.  Another item I noticed while doing burpees (or squat thrusts), my arms are really short and inhibit the movement.  So, I will either at a step (to allow for more room) or I will do a frog squat to shorten the leg of my bent knees.  It changes the emphasis but allows me to do the motion without injury to my hands.  One good thing is that fitness professionals are starting to realize certain movements do need to be modified so a larger group of folks can use them--turkish get up is a great example--and when I return to a kettlebell workout, you will see a number of variations on this particular movement.

Returning To Gym with Men's Health Comeback Workout

Since I haven't really been working out consistently I decided to delay the continuation of my Density/Kettlebell Training and use the Comeback Workout to get back into the groove.  This is taken from Men's Health:

Warm Up Circuit
Forward & Back Jumps - 20
Walking Knee Hugs - 10 each leg
Lateral Jumps - 20
Forward Lunge with Overhead Reach - 20
Jumping Jacks - 20
Reverse Lunge with Twist - 10 each side

Prehab Exercises
YTLI Raises on the Swiss Ball - 10 each
SB Plank - 60 seconds
Single Leg Bridge - 15 each leg

Strength Exercises-superset each pair, only one round
1)  Prisoner Squat - 10/T Push Up 10
2)  DB Reverse Lunge - 20/Inverted Row - AMAP
3)  DB Single Leg Romanian Dead Lift -10/DB Push Press - 10
4)  DB Lateral Lunge - 10 each side/Chin Ups - AMAP

Energy Series - 30 seconds work/30 seconds rest for each exercise 3x
1)  DB Swing
2)  Burpee
3)  Squat Jump
4)  Lateral Step

This has a bit of everything I have been doing (dynamic stretching, preliminary conditioning, strength, and cardio) but at a much lower level.  I will do this over the next 3-4 workouts, while getting my intervals back up to 60/30 on the stair climber.  Within two week, I should be able to continue my Density/Kettlebell Hybrid work.

Final Cardio Strength Complex; New Timed Kettlebell Routine

I have concluded my cardio strength complexes for this week and will move on to some timed sets in the future.  I added a new kettlebell workout for beginners (see this week's video) which will progress from 30 seconds (time sets) to 60 seconds over three weeks (30/45/60).  I am not sure how I will proceed with the cardio strength training, as it now goes to timed sets as well.  I will integrate both of them somehow and keep you posted.  Here is the beginner program:

• Alternate Lunges
• Squat to Curl
• Push Up
• Halo
• Deadlift

I am still using the free Yoga Journal podcasts (20 minutes) a few times per week as well as the rehab exercises for the knees.  Cardio has been varied between walk/run, tabata, and intervals on the stair master.  Nutrition has been a challenge over the holidays and while working but I find it easier to do portion control with specific bowls or containers; that way I don't really have to think about it.  Although there are plenty of goodies around, I work on limiting myself but not too restrictive or I will feel deprived.  Consistency, consistency, consistency.

New Tabata

Regular instructor back and I like his style more than the substitute--this particular Tabata had tons of cardio and I was feeling it by the end of the series.  I forgot one of the exercises (sorry!) but here is the series with really poor descriptions:

• Using a body bar, front squat to press
• Putting the body bar on the floor, straddle body bar while doing 2 leap frogs then back pedal and repeat
• I can't recall this exercise but it used a squat and lunge sequence
• Using the body bar, bent row (reverse grip) increase intensity by lifting leg 
• Putting the body bar on the floor, mogul jump criss-cross over the bar
• Putting two body bars (cross so they form a four square) -- it's hard to describe the movement but it simulates running tires
• Step touch or step hops
• Rainbow lunge--lunging to the left, use right hand to circle body bar in front of your body to the right into another lunge--repeat back and forth
• Using the four square again, hop 3 times and then straddle hop

This was a real difficult series for me--I felt winded pretty much the whole time.  I haven't felt this way since college when we did two a day workouts for pre-season volleyball.  I look forward to next week but will feel a pang of regret when I won't be able to go to the classes (my holiday job stint will be over).  Another challenge to face--not developing the Tabatas--but maintaining the same intensity on my own.  I have downloaded a ton of tunes from MotionTraxx and they should be helpful in getting the intensity up but I haven't fully figured out my MP3 player--a workout girl's best friend!

Turbulence Plus Workout A

In this particular workout I have a combination of Coach Dos Cardio Strength Training, Craig Ballantyne's TT Training with a dash of Alwyn Cosgrove.  Before I do the TT Training (see video below), I warm-up with a series of "complexes" from Coach Dos.  I do a warm-up series for dumbbells and then process with the intermediate dumbbell complex (curl/lunge/press-->romanian dead lift-->bent row-->squat jump).  I can only handle about 10 lbs if I want to complete up to 10 reps on the first exercise.  After this, I continue with the TT workout followed by a quick Tabata training session (10 minutes).  I do this because I end the TT session with a "finisher" type of circuit so I keep the cardio session short.  Before I even got to the gym, I had done my warmup and a walk-run, so I am burning plenty of calories without diminishing my cardio strength training.

I am behind in my posts!

Oops—sometimes life gets the best of you and you don’t get things done as planned.  Stage 3 is almost complete (one more session) and I think I can safely move on to Stage 4 without a recovery week.  I am increasing my HIIT intervals each session and will be breaking the 8:00 minute mile barrier.  This is a big deal for me, even with intervals.  I will probably start trading out one of my running interval days to start increasing my steady-state pace.  This means I will need to begin intervals (1 day per week) with my stair climber.  This should work out and not affect my training significantly.  After I am done with this particular program, I think I can be more aggressive with the intervals by expanding the units (3 minutes/6 minutes versus 1 minute/minute) and then having a much faster time for all cardio work.  As the weather gets better I want to take some of my workout outside, which may mean doing some hills and or speed work that may be quite different than what I am used to on the treadmill.

Technorati Tags: Transitioning to next stage,outdoor activity,being more aggressive with intervals

Not as Motivated as When I Started

Although I was very excited about the new program, I am beginning to think that it was geared for a more novice exerciser.  Don’t get me wrong, I am sure the exercises I am currently doing are building the necessary foundation for the future stages.  Despite knowing this, they don’t feel as difficult and because they require more balance and coordination, I can’t use the same amount of weight and sometimes I don’t feel like I am getting “a workout”.  My interval training has progressed along nicely and I do feel that I am constantly being challenged and now I need to increase some of the work to include longer intervals at a slightly lower rate.  On the other hand, I have sustained a number of injuries causing me to have to back-step some in the workout—meaning I am probably working harder than I think.  So, in the coming weeks I hope to gain a new, more enthusiastic perspective (maybe it’s what I am eating?) on this particular program.  Additionally, I hope my physical and health concerns are adequately addressed in the near future.

 

Technorati Tags: Lack of enthusiasm,over-training,injuries

Returning to Normal?

Well, the situation is finally getting back to normal but I am off my workout cycle. Not to worry, I did keep physically active by shoveling snow, riding an indoor bicycle, and doing some dumbbell strength training circuits. Luckily, I was scheduled for "recovery" week. Additionally, I did to the extra "bonus" workouts for Stage 1. This entailed doing the original exercises and weight for as many repetitions as possible (AMRAP). I could easily do 50 repetitions with my lower body exercises but it was a struggle to get that many out on my upper body. This indicates to me, I can go heavier at the outset with the lower body weights and keep the upper body weights the same for the next stage. I had to get back to the HIIT routine and I am doing that gradually to avoid injury. Still, I am able to do the required 15 minute program specified by Cosgrove and Schuler plus some! Still hovering at 115 lbs and now is the time to really start shaving off some calories if I want to lose weight--do I? I think I need to invest in a better heart monitor as well as a scale that measures body fat. I can't imagine that other measurements will change much, if my weight doesn't, but I will work with my hip-waist ratio or bmi to complement the scale. I will publishing my audiocast again starting this weekend.

Final Weeks of 2009

As I end 2009, I see I have reached most of my goals--I can run 1 mile in 8:30, my numbers are all within range, my weight is steady at 113, and my overall fitness is fairly high. So, I go into the next few weeks just to maintain and to start adjusting to a long-term program (6 months) that claims it can help me lose fat and add lean muscle. After that phase is over, I will attempt to adapt other programs to maintain my gains. My reference is The New Rules of Lifting for Women. I read the one for men and that may be my next program for experimenting (the next level). Then, I will move on to other more condensed programs (4-6 weeks max) for the remainder of the year. This will be the first time I have actually made a commitment to follow a program by the letter. So, wish me luck! This week I am keeping the variable workouts but moving toward incorporating some of the tenets of my new 2010 program. This includes less endurance cardio, at least 2 tough cardio intervals, more rest, and heavier lifting. The diet emphasizes extra, extra protein and so I will need to make changes for that as well. I will probably make more entries during this time -- just a reminder I will be changing over to my Live Spaces come January 1.

Simple Adjustment #10 Add Intervals

If you always run at a consistent pace and never increase your speed, you are not training your muscles to burn energy more efficiently. You need to increase your speed to accomplish this and the easiest way to do that is with intervals. Start off with a warm-up and then do 4-6 rounds of running at a slightly faster rate than your regular pace for a specified time or distance. The objective is to progressively lengthen the faster-paced intervals and increase your tempo. Remember not to overdo this as it can result in injuries; keep the speed work to once or twice a week.

Simple Adjustment #1

If you are not losing weight, toning muscle or feeling more fit you may be need to make some minor adjustments to get back on track. So the next 10 tips will help you eliminate these errors and move forward again.

Our first tip has to do with the type of cardiovascular exercise you may be doing. If you do one machine all the time (i.e. treadmill, bike, elliptical) you are working a very target group of muscles and obviously you will see improvement. After a period of time, you won't make the same gains and continuing the same activity will eventually lead you to a plateau. Consider doing some other exercises that may emphasize working your legs in a different manage, creating a new overload and an increase in gains once again. You can return to your favorite machine after you have made all the gains from your new exercise but try something different from what you previously did. For example, if you tended to use the treadmill at a steady state and then moved to the exercise bike, when you return to the treadmill do intervals or hills instead of the steady state. To keep you muscles working at peak performance you must constantly challenge them but keep your changes small and cycle through many activities so they make the most impact.

First Week Back Wasn't Too Bad

As mentioned in a previous post, I started back to my workout and have progressed through may cardiovascular work in 10% increments on the stair master (level 12, rotating programs, increasing from 20-22-25 minutes) and 10% on my 20 minute runs. I should be back to my normal levels in 2 weeks for the stair master and probably back to my 8:30 mile in 5-6 weeks. I will be keeping the same workout this week, composed of a variety of compound moves 3 days per week but upping the resistance by 10%. I am maintaining the long walk/runs in the morning and the yoga sessions in the afternoons as well as my body weight exercises and core exercises 2 days a week. My weight has stabilized closer to 112 lbs. and my thoughts were that eating less and not "working out" on my vacation probably led to some muscle loss. So, I am thinking of changing my diet up a bit (more emphasis on protein) and pushing my workouts to 4/week (2 upper/2 lower) based on a workout on Men's Health Magazine and losing some fat and gaining some lean muscle. I will be previewing this in my weekly audio cast at the end of the week.

Feeling Confident About Running--Avoiding Injury Is Main Concern

Since I have added the walk/run to my fitness routine at least 5-6 times a week, it has helped improve my running sessions on the treadmill. Not only does it warm up my muscles for the work ahead, it is slow enough that it doesn't tire me out. Now, I have to really concentrate on avoiding injuries now that I have reached my initial goal. Which means focusing on stretching those muscles that I am taxing. I will continue this routine until I leave for my 3-week out west trip -- we will discuss my strategy for maintaining my fitness (and diet) while traveling across country.

Using Mileage for Running Workout

I have changed my cardio workout for running to reflect mileage rather than time. I am hoping to encourage increasing my speed this way as running 20-30 minutes, regardless of the mileage, hasn't been helping me increase my speed. Plus, running too slow of intervals hardly is helpful to my overall goal of running an 8:30 mile. So, I am going to work on bringing down my mile speed and work on completing 2 miles in the shortest period of time I can as long as I have an adequate warm-up and cool-down. This would mean, I could get down with my cardio workout in 15-20 minutes with a problem. I will work on this 2 times per/week and then maybe work on a longer run on the weekend. I will still need to monitor the calves but I need to start pushing the speed if I hope to run 8:30 easily and consistently by December.

Another Change Up to Address Motivation/Injury

This week I have altered my workout to accommodate my lower motivation as well as my calf injury. My strength resistance sessions remain the same 15 minute workout described last week. My cardio will vary with the following guidelines:

• Running workouts are going to follow the "David Beckham" structure. For the next two weeks my 2 running sessions will be moderately intense. This means I will be increasing to a 35 minute session with a 5 minute warm-up and cool-down and a series of 5-minute runs at 75% MHR (220-50 = 170 x .75 = 127) followed by whatever time it takes for my heart rate to get to 60% MHR = 102. This means I will be running at a 9 minute mile pace for 5 minutes followed by a 10 1/2 minute mile pace for 1-2 minutes. I will do this until my 30 minutes are up. This will help me build some endurance and keep my calf safe for now.
• I will be doing a stair mill session once a week using a modified interval plan for 20 minutes to strengthen my thighs, calves, hips, and rear as well as working my heart.
• I will be doing a stair master session using an Alwyn Cosgrove routine performing intervals with 1 minute as fast as a I can with a 2 minute recovery (that's one round) for 6 rounds. This workout will also include a 5 minute warm-up and cool down.
• Finally, long slow distance on the bicycle (60 minutes at 65-70% MHR)

I recently purchased a set of yoga cards and will be starting consistent evening yoga sessions--regardless of how long or how many, I will do some type of yoga/stretching each evening as well as bringing back my casual walks around the neighborhood. After moving, the habit of walking in the evening didn't transfer -- so, I need to make a concerted effort to bring this back to my daily routine. Again, I don't have to be perfect but trying to get even a small amount of this done each day is better than not doing it at all.

Cardio Versus Strength

As a woman, I have always focused on cardio as a way to loss or maintain weight. Not until the last 5 years did I start using strength training as a vehicle for weight loss/maintenance. It's not that I didn't strength train but I tended to short-change my strength workout to accommodate my cardio sessions. Now, I do them equally and with the same intensity. My cardio workouts rotate through the week -- intervals (high intensity), gradual increases (moderate intensity), and slow long-distance (low intensity). The same for my strength sessions -- circuits/supersets etc. (high intensity), pyramids (moderate intensity), and high reps (low intensity). I always make the weight for the reps challenging and I have been able to keep my HR at close to 75% doing weights. I never work the same intensity for both cardio and strength--I tend to alternate them inversely (high-low, high-med) so as not to over train. Then about every 8 weeks, I back off from my strength training and do cardio and stretching only. Over the last 2 years, this has provided the best results for me and been a mainstay of my program.

Rework Cardio to Accommodate Injury

As mentioned in my audio post, I injured my right calf muscle because: 1) I participated in an activity (shoveling gravel, laying bricks, etc.) that I hadn't physically prepared for, and 2) I did not warm-up appropriately for my treadmill intervals. So my cardio program will change for the foreseeable future to incorporate longer warm-ups, more gradual increases in interval speed, and longer cool-down and stretching. There will be some minor changes to my strength program to integrate working on the calf muscles and increasing their strength. When they get better I will work in some inclines with my treadmill workouts to keep them in shape. MTh I will be moving to a different circuit; starting with a warm-up round with light weights and 12-15 repetitions and then follow that with 3 more rounds at progressively heavier weights--working 10/8/6. The exercises will be:

• Lunges
• Romanian Dead Lifts
• Bent Rows
• Clean and Press

I will keep doing my Martial Arts circuit on TuFri and then a core workout on WSat. Then we will start the 6-month evaluation process.

Another Circuit for You

In addition to the strength training circuit I described in an earlier post, I also do a lower intensity circuit on alternate days that hit additional muscles. Check out the following (again, from Men's Health but their monthly poster workout):

• Judo Push up (I just do a regular push-up)
• Crossover Step up (a nice change of pace from regular step ups)
• Leaning Shoulder Fly (I have some rotator cuff issues)
• Medicine Ball Pike Up (core)
• Mixed-Grip Chin (breaking my plateau)
• Swiss-Ball Squat (killer on the quads)
• Around-the-head Plate Drill (great all around upper body)
• Boxer's Dumbbell Speed Twist (core)

Again, I love switching things around -- so these all work for me. You can keep the same workout for up to 6 weeks but make sure you change some aspect of your workout to keep your body guessing.

Best Exercises for Firming Your Rear

As you may have noticed, I am focusing on my backside. There are plenty of exercises and activities that will work this area and can be used in any number or combination. Select from the following and/or use variations on these classics:

Exercises

• Squats
• Lunges
• Step Ups
• Hip Extensions
• One Legged Dead Lifts
• Swiss Ball Hamstring Curls

Activities

• Walking
• Hiking
• Running
• Cycling
• Martial Arts

You can make many routines from the above items -- using some of the same techniques I have been using (super sets, giant sets, compound sets, sets to failure, drop sets, etc.) and either use a gym machine (treadmill, stationary bicycle), exercise class (spin, kickboxing) or get outside (walking, hiking, running).

Cardio Tip #9 Measure Something Other Than Time

Because we are all some time focused, our cardiovascular exercise tends to be time-based. 20, 30, 45, or 60-minute time frames are all common. You may want to consider using either the mileage or calories burned measurements on your cardio machines for a change of pace. Rather than doing the bike for 30-minutes, cycle for 15 miles. Rather than doing the stairmaster for 20 minutes, climb 100 floors. Or, rather than doing the elliptical for 45 minutes, burn 500 calories (just remember the counters are notoriously inaccurate). Again, another way of making cardio sessions different. If none of those work for you--try doing your cardio for a certain number of songs on your normal play list--you've got the idea, try something other than time.