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.

Build Your Own Tabata

I decided to develop my own Tabata routine based on the exercises I have done or have seen suggested.  Using my Gymboss, I set my intervals for 20/10 for eight rounds for each exercise.  Here is what I did:

• Speed Squat
• Plank Split (using step, plank formation then step out to each side)
• Split Jump (using small step)
• Jacknife/Roll Out (had to use Valslides)
• Bulgarian Split Squat - Dead Lift Variation using step
• Plank Walk Up
• Lateral Step (using step)
• Pilates Series (I do 4 different Pilate core exercises 2x each)
• Burpee

I tried to put in a big muscle exercise for cardio followed by a core exercise to allow for some rest.  It was a good workout but as I have mentioned before, it is easier to stay motivated with a class and instructor.  Additionally, I didn't have music which can be helpful as long as the beat is high.  If the beat is moderate it is too easy to match movement to the beat and lower the intensity of the routine.  I think I can tailor this to complement my normal routines and modify as I see fit.

New Tabata

I went again to the Tabata class and here are the exercises (I will collect this information for as long as I can attend the class for free and then use them to develop my own routines):

• Forward lunge/reach/overhead lift (on step)
• Side squat explosion
• Bicep curls (with tube)
• Lateral squats with swings
• Lateral sprints with pickup (dumbbells)
• Overhead triceps on one foot (on step)
• Leap frog (two forward/two back)
• Chest fly (with tube) and core (v-sit and/or touch on step)
• Runs to box jump

For whatever reason, this particular routine wasn't as demanding or I found ways to decrease the intensity more easily.  I wasn't able to attend the yoga sessions--I didn't get a reply back regarding attendance but will try again next week.  I am continuing with the complex mentioned in the previous post.  I purchased some DVD R to record some of the free downloads from yoga journal so I can watch them on my TV versus the computer (lack of space issue).  I don't know if this will work or not but I can only try!!

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!

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.

Getting Bored Again!

Well, I have been doing my marine workout now for about 3 weeks and have reached a plateau -- I can't move up more (I am doing 6-8 reps after a warm-up set) with the exercises/weight I am doing now. This means I need to move on to another type of strength work-out. I collect work-outs from websites, magazines, and books so that when I need a new one I can just pick one out. I think I will try a workout that emphasizes my glutes and hamstrings as I have very stronger quads and my rear end is starting to sag as I age. I will preview that workout with you next week. My cardio workouts are going well and my running is progressing faster than I thought after changing the routine. So, I should be able to meet my goal of an 8:30 mile by the end of the year. The extension of my intervals and a different routine contributed to the ease of my running times. Next week my intervals will all be at the next highest level -- I will then evaluate to see if I need to rework this or stay the course -- I will use my heart monitor for both types of cardio workouts to make sure I am not over training. I have been remiss on my stretching and need to regain some focus there. Tomorrow's weekly review will go over how I managed with a slight injury this week and still kept my workout on target.

Think Out of the Box

Although I focus on cardio equipment and activities that I can do in the gym or at home. There are a variety of activities to choose from--only your imagination keeps you limited. You may also be surprised at the number of activities you already do that can be incorporated into your workout routine. Check out the following site to get valuable information on activities and how to make use of them in your daily life.

Which Cardio Machine is Best for You?

I have always felt guilty about using only one type of cardio machine (my favorite is the stairclimber) because of my knowledge of the benefits of cross training. Despite my occasional flirtation with other machines, I usually come back. Why? Because I enjoy doing this particular exercise and it suits my goals. That being said there are some advantages and disadvantages associated with each cardio machine and you may want to know this before getting started. One of the best overall machines is the treadmill. The motion is familiar (whether walking or running), uses all the large muscle groups, allows for weight-bearing movement, can be adjusted for all levels of fitness. That being said, it may not be suitable for some folks such as those with balance issues or joint injuries that could be exacerbated by their weight. Stationary bike is a great alternative for those with knee injuries or can't endure weight-bearing activity (i.e. individuals that are obese). If you happen to have back problems, you can use the recumbent bicycle as an alternative. Stair mills actually force you to pick up your legs and bear weight so they do provide a better workout than a stairmaster but if you have bad knees the support of the motor activated stairmaster is a better choice. Keep in mind that form on the stairmaster is important--the more you rely on holding you body upright keep your hands off the handrails and use your core to balance while stepping. The elliptical does a good job of movement while remaining low-impact so they are appealing to beginner's. I find the angle and movement awkward and I don't get as good a cardio workout. Rowing machines provide a great overall workout especially for core muscles but it requires attention to form and may not be advisable for anyone with hip or knee problems. The most important thing is to pick an activity that you can maintain consistency. If you like outdoor activities pick a machine that can easily be transitioned out of the gym -- for most folks that would be the treadmill (walking, hiking, running can all be done outdoors) as will as the stationary bicycle.

Cardio for Beginners

From my previous post you can guess I have been doing workouts for a long time but not everyone is at this stage. So for those of you who are just starting out on an aerobic program you can start with just about any type of activity and any amount of time. If you are a self-starter it will help to understand how and why you may want to monitor your heart rate. Try reading the information on Polar USA. It is extremely informative and easy to understand. If on the other hand, you need some guidance, I would suggest starting with the American Heart Association's Just Move (for women) or Cardio for Beginner's (for men) site. Additionally, there are numerous resources in your local library to refer, both books and dvd. Don't worry if you don't have a heart monitor, you can use Rate of Perceived Exertion (RPE). If you are a beginner, start off lower down the scale and of course, you should consult your physician before starting any training program.

Cardiovascular Goals for 2009

I have decided that I would like to set a goal (long-term) of running an 8 1/2 minute mile while staying within 80-90% of my maximum heart rate (220-53 = 167; 80 % = 134; 90% =150). This goal will increase my anaerobic tolerance and improve my high speed endurance. Right now, I am running a 10 minute mile at about 85% of my maximum HR so I have to work on increasing my running speed at a rate that allows my heart rate to stay within 80-90%. To accomplish this, I will need to make small, gradual changes each week. Since I also have a knee injury, my running will be limited to 10 minutes, 3x week and I will augment running with the stair master and use varying heart rate target zones to train to help increase my aerobic capacity. So, here is the overall plan (intermediate goal) and then I will make adjustments each week (immediate goal) to move toward my goal.

• 2x week I will do moderate intensity aerobic work (10-40 minutes at 70-80% HR) to enhance power and improve blood circulation. This will be in the form of the stair master and I will adjust my work upward 10% each week. For example, I am doing 30 minutes at level 11, so each week I increase my resistance level to 12 for a longer portion of the 30 minutes. Right now, I am doing 18 minutes at L11 and 12 minutes at L12; next week it will be 15 minutes at L11 and 15 minutes at L12 until I do all 30 minutes at L12. I will continue this as long as I am within 70-80% HR, otherwise I will slow the resistance to 5% per week.
• 2x week I will do hard intensity aerobic work (2-10 minutes at 80-90% HR). This will be in the form of intervals on the stair master. I will do 5 minute warm-up and cool-down with 9-20 minutes worth of intervals. Again, I will use HR to determine increases each week.
• 3x week I will do my 10 minute of running and attempt to increase the pace each week by 10% while maintaining my target HR of 134 - 150.
• Once a week I will do a light aerobic workout on the stationary bicycle for 40 minutes at a light level (60-70% HR) to increase aerobic endurance, strengthen body to tolerate higher intensity training, and increase fat metabolism (part of my weight loss goal).
  
• A minimum of 2x week (or more) do some walking in my neighborhood at a very light level for 40 minutes at 50-60% of my HR to help in recovery after heavier sessions.

This may seem like a lot but all of these can be incorporated into my gym sessions or at home (I have a stationary bike and my neighborhood is great for walking). Regardless, none of the sessions will last longer than 1 hour. My back-up goal will be the following: To improve my cardiovascular performance (measured by resistance level, time, or HR) in all areas by 30%. This will be more difficult to measure but I believe it can be accomplished and monitored each week.

YWeight?: My Goals for 2009