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.

Finishers: Pyramids

In addition to the Men's Health Workout (see below), I complete the strength segment of my workout with a "finisher".  This particular finisher is called the pyramid and I take 2 different exercises and alternate between the two starting with a number (say 10) and then progressing down to -0-.  I chose jump squats and burpees.  I start with 10 jump squats then 10 burpees, 9 jump squats then 9 burpees, etc.  No rest in between.  Each workout I increase the repetitions by 1 until I reach 15.  This is followed by my normal cardio interval session.  I found out I was doing these incorrectly and was probably over training a bit--I will discuss that in my next post.

This Week's Workout:

Supersets; 3 sets for each pair
Pair 1:  Hang Squat 6-8/Alternating DB Bench Press 8-10
Pair 2:  Squats 8-10/Pull Ups 8-10 (on gravitron)
Pair 3:  DB Romanian Dead Lift 8-10/Curl to Press 8-10
Pair 4:  Cable Wood Chop (on knees) 8-10/SB Crunch with Plate 8-10

I typically start with a lighter weight and higher repetition range (10) and progress lower repetitions and increase the weight so by the end of the 3rd workout I am doing my highest weight at the lowest repetition (6 or 8). 

Men's Health "Pack On Muscle Like a Pro" Workout Starts Today!

After reviewing my workouts, I decided that I really couldn't do both the Density Workouts and Timed Sets Workouts at the same time. So, I decided to structure what I call my "workout menu" from the following categories:

• Dynamic Warm Ups
• Pre-Hab Exercises (primarily for my knee but can be used for other problem areas)
• Strength Training (standard training, super sets, or circuits) + Finishers
• Interval Training (can be purely cardiovascular or can include timed sets)
• Static Stretching (done after warm-up to include foam rollers)
• Yoga (to ensure range of motion, posture, alignment, balance and flexibility
• Non-structured exercise (walking, gardening, cleaning, etc.)

My new dynamic warm ups will include 10 repetitions of the following exercises:

• Y Squats
• Push Ups
• Diagonal Lunges

Pre-hab knee exercises will remain the same but the repetitions have increased to 30 and will be performed a minimum of 5 days per week.  My strength training will be based on the Men's Health Video (view in sidebar as well) but it will be over 2 weeks versus 4 weeks.  In my next post I will talk about the rest of my workout.  See you then!

Density Training

I am starting 2011 off with a combination of training methods; Density Training and Kettlebell Training.

Density Training:  According to Robert Dos Remedios, CSCS, density trainig is a complete hybrid of both metabolic training and strength training.  The loads are in the strength training ranges bu the pace of the training builds work capacity and fitness.

Circuit Set-Up:  Based on Charles Staley's work, the following rules set up your density sessions.

1. Choose five exercises from the following exercise groups-explosive, knee dominant alternating with hip dominant, upper body push, upper body pull, and core.
2. Pick a weight you can do 10-12 repetition maximum.
3. Move from exercise to exercise in a circuit format
4. Move as fast as you can taking rest as you need to; your goal is to get as close to averaging a set per minute as you can.

Exercise Menu:  You choose an exercise from each of the menu categories and then decide on the amount of weight you want to use.  Start with 10-, 15-, or 20-minute sessions to see how many sets you can complete in this time period--the goal is to complete a set per minute on average.  Keep track of your sets and alter your loads based on how many sets you are able to complete on subsequent density workouts. 

Although Coach Dos had four favorite combinations, I choose my own combination and will share this with you in my next post.  I will start with 10-minute sessions followed by my current Super Basic Kettlebell Workout.  I have progressed in both weight and time (45 sec work/15 sec rest) on that particular circuit.  I am keeping my density workouts short while doing dual workouts and will lengthen them to 20-minutes when they become my solo workout.

Tabata Tomorrow at Equinox

I still haven't got my scheduling together yet but I can give you a synopsis of my workouts--I am keeping with barbell complexes over the next 2 weeks (these are from Craig Ballantyne):

• Squat
• Push Press
• Front Squat
• High Pull
• Romanian Dead Lift
• Bent Row
• Dead Lift 

I am also doing exercises specifically for hamnstrings and glutes--just one of two workouts I will be alternating:

• Romanian Dead Lift (lots more weight)
• DB Split Squats
• Single Leg Romanian Dead Lift with barbell
• Back Extensions
• Rollouts

I am doing 2 sets of 8 repetitions but using pretty heavy weight.  Ending each workout with intervals right now I am starting a new round--30/60 on the stair master at 12/6 levels (if that means anything to you!) and will start with 8 rounds and increase to 10 rounds before moving on to 30/30.  Will be attending a Tabata training tomorrow so that I can start to formulate my own exercises and routines to use at home.  I am doing 3 committed days a week at the gym with cardio weight training, glute/hamstring work, interval training and stretching.  The other days I am picking up classes prior to work and or walk/running.  I have a work project to feature something of interest and will be doing something on Tabata, interval, or incorporating yoga into running workouts.  See ya!

Workout C: Tone Up from Women's Health

The final workout for the week is taken from Women's Health "Tone Up for a Two Piece" and is another circuit workout.  Each exercise is done with a weight you can do 10-12 repetitions and you do 3 circuits.  The exercises are combination exercises so you are using more than one set of muscles to do the movement.  Since you go from one exercise to the next, you do get some cardio work.  Since I do a cardio complex before and then a interval workout afterward, I don't push too hard on the full workouts.  Next week I will be doing a recovery workout -- no complexes, body weight only exercises, and intervals.  Although I won't be doing weights, the workouts will still be tough--you will see!  Additionally, I was recently hired in a retail establishment specializing in sport attire for the holidays so you will see some strange scheduling and workouts to accommodate my work over the next 3 months.  I haven't done my podcast for the week but will do so by the end of next week because I want to have the feed in iTunes as well. 

Workout B - Marine Corp Revisited

For my second workout of the week I have gone back to one of my favorite workouts, the Marine Corp Workout from Men's Health.  This is a simple circuit, 10 reps for each exercise, 45 seconds rest in between exercises, go through the circuit 2-3 times.  Usually, I will start with a lighter weight for the first round to warm-up and then progressively increase the weight on exercises as appropriate.

• Goblet Squat
• Dead Lift
• Clean & Press
• Dumbbell Swing
• Pull Ups
• Dumbbell Push Press
• Push Ups
• Side Planks (30 seconds each side)
• Mountain Climber

I continue to do the twisting yoga poses and have started to incorporate one session of mediation (lasting all of 5 minutes).  I have been reading Dr. Wayne Dyer's new book and will be commenting on some of the principles in future posts.

Modifications to Workout B

Similar to the changes made to Workout A, I have added another superset of 3 x 12

Superset3:  Step Ups/Seated Rows

I switched up my intervals and did them on the stair climber instead of the treadmill—what a killer.  Specificity of training at work!  I went back to the treadmill to finish out my final 8 rounds at under 8:00 minute mile and next week will start 30/30 at 7:45.  As I get faster, I may need to stay at different levels longer to acclimate and since I am rotating in the stair master it will take me longer to make progress.

New Workout A

I may have to modify this a bit – add here, substitute there but this is the start:

Core:  Roll out 3 x 12

Superset 1:  Crossover Step Up/Inverted Row 3 x 12 (may need to change the crossover step up because of my knee; substitute will be some type of step up)

Superset 2:  Front Squat/Push Ups 3 x 12

That’s it!  I may need to add another superset so that I get a “complete” workout but I am not sure what to add right now.  2 days a week I will continue with the 15 minute HIIT; each week I add another round.  So this week I will be doing 7 rounds of 1 minute/1 minute at 7:56/10:00.  The 3 day I will be doing a longer interval at a lower intensity; I will have a slightly different program each week for that.  My goal is to get to 20 minutes on the faster intervals and up to 30 minutes on the slower.  My alternative days will be longer slower distances with either the isometric program I shared with you last week, specific core program, or some yoga/pilates variation.  Will reveal Workout B on Thursday.

Beginning Stage 4

As mentioned in my audio post, Stage 4 is a repeat of Stage 2 with more sets, fewer reps, less recovery.  I decided to use the weights from later in Stage 2 to reflect my improvement.  That worked overall; the dead lifts were more difficult as was the Cuban press but the rest of the workout was just about right.  Additionally, I have moved to a more efficient warm-up routine (one suggested by Schuler/Cosgrove) as the program is taking longer.  My HIIT is now below the eight minute mile and I am working from 15 up to 20 minutes and then going back down and increasing the fast round.  This process takes me about the same time as the metabolic resistance training so the two parallel each other fairly well.  I did my fat % at the gym and I am down 2% (from 22% to 20%).  I don’t know how accurate the machine is but relatively speaking, if I continue to use the same instrument I will be able to chart my progress.  Nutritionally, my clean up phase is over and I have a pretty good idea that eat about 1800-2000 calories a day.  The next phase will be making substitutions and this will entail me changing my breakfast somewhat and removing some of the dairy products I use.  I like cereal but it probably floods too many carbohydrates into my system so I will change out some of the cereal for toast and peanut butter, eggs, or tuna/salmon.  Non-fat yogurt, fruits and nuts would also work.  I keep mentioning alcohol and it never finds a consistent substitute but as the weather gets warmer, wine or light beer may prove to be a good substitute for bourbon.

Recovery Rule #4 Pay attention to your body

Don't ignore pain during exercise, ignoring muscle soreness or tightness is setting you up for injury. If you have to stop your workout to stretch, do it; if the pain persists stop your workout completely. Attempt to figure out what the problem is and address it appropriately. Come back to working out gradually and focus on preparing the weakened area (if you are able) or work around the around it until you are healthy again. Make sure to research how to prevent the problem from reoccurring and integrate the solution into your future workouts.

Slight Changes in HIIT

This week I have moved into the next level of HIIT—30/60 second intervals, for 8 rounds.  So I will be doing about an 8:12 mile for 30 seconds followed by a 9:30 mile as a recovery.  This first week I will do 8 rounds for a total of 15 minutes after each of my metabolic resistance training sessions.  On my off days, I am doing a lower level HIIT with 5 minute high intensity followed by a 3 minute recovery on the stair climber machine; totaling 45 minutes.  I haven’t been doing walks or any other cardio other than my yoga each afternoon.  I am concentrating on eating six meals a day with a balance of protein, carb, and fats at each as well as maintaining a high level protein.  Right now, I am maintaining my weight at about 114 and I will try to bring that down to a consistent 110 by the end of the year—with much more muscle—I need to find my baseline (which last year was around 22%) and would like to bring that below 20%.

Technorati Tags: Building Lean Muscle Mass

Finished Out Week Strong!

My blood pressure and heart rate remain low; taking less medications this week and seeing if there is a big difference.  Should be off all heart medication before seeing the doctor again.  Medication is keeping HR and blood pressure down, so my MHR are lower than I would expect with the HIIT workouts but that will have to do; weights are going well and keeping pace with planned increments. 

Technorati Tags: Weight Training,HIIT

Metabolic Resistance Training

As part of my new routine, I will be following guidelines from Lou Schuler/Allwyn Cosgrove.  The first stage is a break in stage and will consist of two workouts to be alternated and done 3x week.  All of the following will consist of 2 sets of 15 repetitions except for the core movement which will follow an inverse strategies 2 sets of 8 (you see!).  The exercises are as follows (60 second rest in-between each set):

Squats—>Superset: 30 degree Push-Ups/Seated Row—>Superset: Step-Ups/Prone Jackknife

Technorati Tags: Lou Schuler,Allywn Cosgrove,Metabolic Resistance Training

Recovery Week

This week I will be doing a modified workout to include both body weight exercises and lower resistance exercises so that I am ready to start my "heavy lifting" program. I am still collecting food information and will let you know about that later this week. Monday, I did the following circuit after doing 30 minutes of steady state cardio at 80% MHR:

Elvis Plie (12)
Push-Ups (6)
Front Lunge Push-Off (12)
Pull-Ups (6)
Lunge-Reach Combo (12)
Push-Ups (6)
Sumo Squat and Leg Raise (12)
Pull-Ups (6)
Curtsy Squat and Lift (12)
Push-Ups (6)
Raised Lunge with Balance (12)
Pull-Ups (6)
Hip Bride and Heel Drag (12)

All the leg exercises are done with either 10 lb dumbbells or 20 lb body bar. They can be found on Women's Health Part 4-Butt Sculpting (I did only 1 set of each exercise). I am using the week's off to test out other workouts and evaluate. This particular workout is hard because of the multiple movements in the leg exercises. You would have to modify the number of reps if you increased the weights; too much weight would compromise form and balance.

Today, I will be doing a 20 minute interval workout at 90% MHR followed by core work and stretching.

Hierarchy of Fat Loss

Since I will be following Cosgrove and Schuler’s advice starting in 2009 I thought I would look for additional information. Well, the two components for "New Rules of Lifting for Women” are only the first 2 of about 5-6 components that Cosgrove uses. He proposes that after you add high intensity interval training to metabolic resistance training you can actually add a slightly lower intensity interval training, followed by a higher intensity steady state training, and finally a lower intensity steady state training component. My tendency is to do more versus less but I will start out with the first two components plus some lower level intensity steady state and then progressively add the other components. I will tweak as needed—another component of Cosgrove’s training—keep what works, lose the rest (attributed to Bruce Lee)

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.

Training More Like a Guy

I have always trained more like a guy than a gal--exercises typical of men's training routines versus women's (squats, deadlifts, push-up, pull-ups, etc.) but until today I never seriously considered training just like a guy. Meaning, the same type of weights and weight progressions. Monday, I decided to try this with my varying set/reps/weight program starting with my 2 sets of 12. It was hard for me to move toward the heavier weights--even though I could do them! My strategy is to use increasing overall volume -- meaning my squats on Wednesday (4x6 heavy) have to be significantly heavier than my squats on Monday (2x12) and Friday (3x8) is somewhere in between. I did 35lb plates without an issue, so I am assuming I could do anywhere from 55-65 on Wednesday (with adequate warm-up). I am only doing 6 exercises so I think it is safe to assume I can recover in time for the next work-out. If not, I will rework my schedule next week.

Lifting Weights Boosts Metabolism More Than A Cardio Workout

As I start to consider my plans for 2010, I still have a hard time with the idea that weights boost metabolism more than a cardio session. I am so used to using cardio for calorie burn that I forget the benefit of muscle and its calorie burn. In some sense, I think there has been a gender bias around cardio for women because of the fear of building too much muscle and looking like a man. But the bottom line is that men can lose weight faster and stay leaner because of their muscle. The same thing with body-fat; how can a woman be healthier with twice as much body fat as a man. I realize there are reasons genetically but in reality women are expected to carry a heck of lot more body fat than men. When you strength-train you can increase your calorie burn; aerobic exercise doesn't significantly increase your lean muscle mass and the best way to gain muscle is with resistance training. So, when I go into the new year I am focusing on building more lean muscle mass and using my cardio sessions specifically to work the heart muscle not to burn calories.

Big Push/Big Pull

This is the final phase of my workout and it will combine component of both strength and endurance. I will alternate between repetition ranges: Monday: Endurance 2 sets 12 repetitions, Wednesday: Strength 4 sets 6 repetitions, Friday: Combo 3 sets 8 repetitions. All workouts have a quad dominant lower body exercise; a hip dominant lower body exercise; a horizontal press and horizontal pull; a vertical press and vertical pull. Over the next four weeks I will rotate exercises each week and use the three different workouts (endurance, strength, combo).

This week's exercises:

Squat
Step-Up
Chest Press/Bent Row
Shoulder Press/Lat Pulls

I will finish each session with a Yoga routine composed of a set of warm-up/breathing and then 5-6 poses, ending with a breathing/meditation. These are based on my Yoga Deck.

Monday--warm-up/Om followed by Chair(I allow Life's energy to stream through me), Fish(I inhale Life's positive energy and exhale negativity), Spider(I acknowledge my ability to regenerate), Sitting Forward Bend(I let go . . into the Eternal Now), Bent Knee Sitting Forward (I surrender into the flow of Life), Bound Angle (I receive goodness. I radiate happiness)--Sounding Breath (I am at peace. All is well in my world)/Resting Meditation (I am that I am)