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.

Avoiding Relapse By Taking It Easy

This week I decided it didn't make much sense to put myself at risk for a relapse so I am keeping my workout to the gym (outside is too cold right now) and monitoring my eating more closely to make sure I maintain my weight.  I weighed myself the other day and was closer to 110 lbs than to 115 lbs despite not exercising as much.  I must be unconsciously monitoring my calorie intake, because I am not focusing on it.  I also have a dental procedure scheduled for next week and want to be fully recovered otherwise I risk complications or need to reschedule.  It is difficult, but because I have been consistent with my workout and nutrition I can recover from this setback much more quickly, so I don't feel guilt or pressure.

Illness and Weather Conspire to Slow Progress

This past week I contracted a cold and the weather was difficult, making working out at the gym harder and getting outside almost impossible.  I did my normal workout at the gym but took the intensity down a notch or two.  My outside walk/run became a walk/walk.  Although I am recovering, I will maintain the lower intensity until my cold symptoms are completely gone.  This means I am behind on my progression and will need to backtrack some but I will still be on track to continue my Density Training/Kettlebell Hybrid workout.

Pre-Operative Knee Exercises

My friend and I both have had knee surgeries (back in the 70s) and she was contemplating getting a knee replacement--but before doing so she decided to do the pre-operative exercises and see if it helped.  If so, she could delay the knee replacement or possibly go for a partial.  I told her I would work with her in accomplishing this task.  We need to build up to 100 repetitions of the following exercises:

• Ankle Pumps
• Quad Sets-Knee Tighteners
• Gluteal Sets-Buttocks Tighteners
• Isometric Adduction/Abduction

This may seem simple but done correctly (hold 5 seconds for each repetition) it is no easy task.  We are starting with 1 set of 10 and adding 10 more every couple of weeks--I will let you know when we reach 100!

Taking the Initiative—Switching Gears and Workouts

I thought I could go through with doing the Stage 5 workout but I don’t find it appealing enough.  As mentioned in a previous post, it consists of 4x4 (reps/sets) of the exercises from Stage 3.  I don’t think those particular exercises are going to be helpful to me with extremely heavy weights.  I don’t like taking 2 minutes per set recovery time as it makes the workout unbearably long.  So, I have decided to switch gears and do a Men’s Health workout 2x week (Transform Your Body) and add a Marine circuit for the 3rd day.  My warm-up will be exercises from Women’s Health (similar to the Men’s Health Big Book of Exercise warm-up) and continue to do some level of high intensity interval training.  Last week my pyramids went well and I believe I can start 60/120 (6-8 rounds) using under 8 minutes miles for the sprints.  Based on what I have been reading, if I am only doing 15-20 minutes, my sprints should really be much faster but I am not there yet.  The other cardio days I will start with 30 minutes and do some version of intervals at lower levels and eventually work up to 45 minutes.  I will re-evaluate my fat %, I am hoping to be at or below my last measurement of 20%.  I will do this workout for three weeks and then review Stage 6 and whether I want to use that as the next round.

My GERD symptoms continue and I am working on eliminating some other types of food for the next month (prior to my annual physical) to see if I can improve.  If not, I may discuss other options with my doctor.  The symptoms are mild but I do not want any deterioration of the esophagus or stomach lining.  I am not sure if this is really acid or (as other research indicates) and immune response situation.  I have another chronic immune response issue and this concerns me.  Despite this, I feel pretty good and my workouts are effective. 

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

What is going on?

The first quarter of 2010 has been very stressful physically.  I had a scare with my hypothyroidism, my blood pressure, as well as digestive issues.  Most of those have been addressed and now I seem to have been bitten by spiders (large welts on my stomach) which I think came from using a heating pad that I had been using.  The heating pad was necessary because I pulled a stomach muscle – the girdle part – and have had an ache in my side (similar to a stitch you get when you run) for about a week.  Luckily, I had a recovery week and with heat and pain reliever tylenol I have seen some reduction in symptoms.  I just don’t feel 100%.  As a result, I will start off Stage 3 more tentatively than the other stages and monitor my condition more closely taking time to increase resistance and/or increase HIIT speeds.

Technorati Tags: Injury,Health-Related

Managing Weight While Increasing Protein

Well, it has finally occurred—dreaded weight gain from what I am assuming is an increase in calories due to protein intake.  Lou Schuler suggested not reducing calories immediately and wait to see the results.  Now, my job is to start cutting out “useless” calories.  The first to go will be alcohol.  I have mentioned in my audio posts that I have a cocktail before dinner and that probably adds 150 calories I don’t need.  I have also gotten into the habit of having dried fruit after lunch (rather than other treats such as a cookie) but the sugar in the fruit is high and adds another 100 calories.  So, in a very few actions, I have reduced my caloric intake by 250 calories.  I am also wondering if my recent “hyper” thyroid episode allowed me to increase intake without gaining weight and now that I am more balanced, the weight is going to come back.  I am still within my desired range, but it has been slowly creeping into dangerous territory.  I will incorporate these changes immediately for the next 3 days (the amount of time I feel I can realistically do this) and then re-evaluate the next time frame and extend that a day or two until I am not doing any of the behaviors within the next 2-3 weeks.  I have never been good at cold turkey, so I think this can work. 

Technorati Tags: Protein Intake,Weight Management

All Clear to Resume Workout

On Tuesday I had a medical scare; my blood pressure was 180/100, heart rate = 80.  The only reason I asked to have my blood pressure done while bringing someone for a B12 shot was I had some discomfort in my chest.  My physician was able to see me immediately and prescribed a beta blocker to bring down my blood pressure and heart rate, a medication for GERD, and blood work for my thyroid (I am hypothyroid).  She also suggested baby aspirin and a return in a few days.  Well, the blood pressure/heart rate got quite low and my blood work indicated I was “hyperthyroid” so she cut back my thyroid medication, decreased the beta blocker and said I could return to my workout and monitor the medication over the next 2-3 weeks and then return for a visit.  It will be too early to see if the decrease in thyroid has taken effect but we will be able to rule out some things in the meantime.  So, I did start the next part of phase one (2x12), same exercises, more weight.  I am making sure I take the full 60 second rest and keep track of my heart rate throughout the workout; HIIT will go back to 6 rounds at a lower pace until I see how my heart rate and blood pressure react to the medication.  All in all, despite the scare I am moving forward with just a week delay.  We will see how it all plays out.  Tomorrow—day off—I will be doing an easy 6-mile hike with a local hiking club.

Technorati Tags: Medical Alert,Returning After Addressing Medical Issues,Adjustments to Training

Staying Healthy While Addressing Medical Issues

Unfortunately, the issues I spoke about in my audio post have increased and I felt the need to go to the doctor.  Not sure of the prognosis as we haven’t really figured out the issues—need some additional tests, etc.  Until then, I am off my regular workout and will be walking as a way to stay active but not so active that I over exert myself.  Just an update, I did join a hiking group and plan to use this as a way to have fun, stay active, and meet new people. 

Technorati Tags: Staying Active with Health Issues,How to Stay Healthy While Addressing Medical Problems

Evaluation of Metabolic Resistance Training

So far the program has not been out of reach for me.  Some surprises—the squats were more difficult than I thought at the weight I used.  There is a big difference in doing 15 full squats at a challenging weight versus a light weight.  I did experience some upper body soreness changing my back exercises from pull ups to seated row and my movement prep warm-up exercises also pushed hit some muscles I haven’t worked for some time.  My sleep has been good and I continue to experience some strange tightness in my chest.  I have checked to see if my pulse is racing—it isn’t.  My cardio routine is difficult (HIIT) yet I don’t feel “exhausted” after them so I don’t think I am overtraining.  The chest issue is a concern and I may need to talk with my primary care physician.  Nutritionally, I have been able to keep my protein intake up and stay within my weight range; I need to stop my alcohol use (1 drink nightly) as I think this may be contributing to the chest tightness.  I will be checking my blood pressure this week as well.

Technorati Tags: Health-Related Issues,Fitness Nutrition,Workout Evaluations