Could someone rate this workout for me......please :)

[ironwill]

This is basically what I have doing the last couple of months, and was hoping someone could rate it for me. I don't think its HIIT, I'm trying to figure out if it will get me to goals, once I get diet cleaned up, or do I need to rewrite plan???????

Elliptical for 10 min. (mountain setting, increases every 3min til it reaches peak, holds for 12 min, then decreases every 3min til it reaches minimum)
I jump off at minute 10,16,22,28,34 (basically every 6 minutes) and do 20 crunches then right back on til I reach minute 13,19,25,31 and I jump off and do 10-12 push-ups. If I work out 5 days in a row, every other day, I will switch up the push-ups for pull-ups, and the crunches for leg raises or a different ab exercise. Sometimes I throw in Jumping Jacks also. Hope I explained it so its understandable. I do warm up, and cool down, of course. By minute 10-12ish HR is at anaerobic level between 155-160, and pretty much stays there until minute 25, not totally sure when it starts to drop off exactly. I do the exercises in good form, but I don't waste any time jumping from one thing to another which keeps HR up. basic concept was to get cardio and strenth training wrapped up in a neat little ball. diet has been crap, which I am changing. goals are to keep/continue to improve cario health/stamina, improve physique, reduce BF%, which will mean shedding a few pounds or building muscle to keep weight the same.

Wondering if I should keep up this workout, or go to something like (bear in mind thurs. and fri. are 15 hour workdays, so I dont typically consider those "training" days)

sat--weights/or body weight exercises
sun--cardio
mon--weights/or body weight exercises
tues--cardio
wed--weights/or body weight exercises
thurs, fri---off

Any input on this would be greatly appreciated. This is just a rough draft, but I must start somewhere. Thanks.

[fitoverforty]

A couple of questions...
Is the elliptical timer still going while you are off the elliptical doing the crunches, then 3 minutes later you are off again doing the push-ups?
What is your total actual elliptical time? Total workout time?
What I am trying to understand is the reasoning for jumping back and forth from elliptical to body weight exercises. Would it not be better to do the elliptical workout first, then follow up with the exercises? Have you tried it this way?
So you are getting 5 sets of 20 crunches and 4 sets of 10 to 12 pushups all included in your elliptical time.
Is it a time issue? Or do you just like to mix it up to keep boredom at bay?

Don't get me wrong....what you are doing is great and will definitely benefit you, especially as you begin to make the healthier food choices.
You mentioned that you were not getting enough protein (one of problems too). Have you considered using a protein powder mixed in with oatmeal, or a smoothie? It is important (especially after a hard workout) to get some protein in you to help repair and nourish muscles.
And on Thurs. and Friday since you are working long hours and not able to exercise, just be sure to plan ahead and eat healthy snacks, and meals.
You should be kicking some serious butt on the volleyball court soon!!

[ironwill]

A couple of questions...
Is the elliptical timer still going while you are off the elliptical doing the crunches, then 3 minutes later you are off again doing the push-ups?

Yes, the timer continues to run the whole time.

What is your total actual elliptical time? Total workout time?

I typically start to cool down around the 30-32 min mark for 5 min. so total time is 36-40 min.

What I am trying to understand is the reasoning for jumping back and forth from elliptical to body weight exercises. Would it not be better to do the elliptical workout first, then follow up with the exercises?

Basically trying to build/maintain muscle and cardio at the same time.

Have you tried it this way?

I have tried it separate, but it takes more time, and I don't feel as strong. The elliptical gets me warmed up good and gets heart pumping, its a little routine I do, in own little world. I have certain music DVD's I play (Third Day, typically). If I separate it body feels cold, and muscles feel numb sort of, I can do more of the strength exercises mixed with the ellipt. bodies like all pumped up. Does that make sense?

So you are getting 5 sets of 20 crunches and 4 sets of 10 to 12 pushups all included in your elliptical time.

Yes, I try to do them as quickly as I can with good form, but they still take 30-45 sec. HR doesn't seem to drop any, it actually sometimes feels good to get back on the ellipt. It's usually pretty intense, as I say HR is usually anaerobic a good portion of the time. Not sure this is good...but!

Is it a time issue?

Yes, to an extent. I lited weights heavily in the military, and got so I spent hours and hours in the gym, and missed out on alot of things, as I can become obsessed with something if I'm not careful. It wasn't such a big deal then as I was single, but now have a family that comes first so I'm trying to get a good balance.

Or do you just like to mix it up to keep boredom at bay?

Ah, I can run on the ellipt. pretty much without getting bored, but its definately an exciting routine mixing it all up. I used to find waiting between sets when I was lifting to be a bit boring. I fealt like I was wasting time.

Don't get me wrong....what you are doing is great and will definitely benefit you, especially as you begin to make the healthier food choices.

Not at all, I appreciate your input. I want to achieve goals, and if I'm going about it all wrong, I would certainly want to know. I guess I would call this "Circuit Training" to a degree.

You mentioned that you were not getting enough protein (one of problems too). Have you considered using a protein powder mixed in with oatmeal, or a smoothie?

Yes, that is one of next steps, as using foodtracker I have become suprisingly aware of how little protein the foods I eat have. Everyday, I hope to see protein % be higher than fat% it hasnt happened yet. I'm afraid there will be 9,000 options in protein powder, and I'll stand there staring at them all for a day, then give up, as I haven't taken any since military, and have no opinion on what I will like. I month or so ago I was doing some Slim-Fast for lunch . I don't do well with lots of option, until I try something an form an opinion, then options are nice as you can fine tune things, but when you don't know whats good, options are a pain.

It is important (especially after a hard workout) to get some protein in you to help repair and nourish muscles.

For sure, kind of like last night after 15 hour day I went home and did push-ups, some BW squats, ate a handful of peanuts, showered, went to bed. Probably not the best plan in the world.

And on Thurs. and Friday since you are working long hours and not able to exercise, just be sure to plan ahead and eat healthy snacks, and meals.

Another great point. I do try to knock out some push-ups, and crunches at work, depending on whats going on. We also have a steep conveyor belt, with a catwalk, that seems like 1/4 mile long that I run up and down occasionally for some cardio, though I do get some funny looks. I've been reading a ton, and though I like routine I will change it if I need to, I love how pumped up it gets me Thanks again for the response.

You should be kicking some serious butt on the volleyball court soon!!

[fitoverforty]

Okay, first of all....LOVE THIRD DAY!!! I have their "Time" CD.

It sounds like you have a good workout program that works well for you, so I would just stick to it.

On the protein powder thing..I started a post called "first protein powder purchase" in the nutritional supplements forum last month because I was like you with no idea where to start or what to buy. You might take a look at it, I received alot of great input from some pretty fantastic folks here.
I have started making a fruit smoothie in the a.m. for me and husband to take for the drive to work and for morning breakfast, and started adding the protein powder to it. I could tell a difference right away in energy levels for the remainder of the morning, husband said it helped him as well.

A steep conveyor belt a 1/4 mile long? gosh, that sounds like great fun, I wouldn't care about those funny looks, just do it anyway!

[swanso5]

1 - unless the diet things gets better, nothing will get you to your goals
2 - cardio everyday will not get you to your goals...you need to build some, or at least maintain your current level of muscle which i don't think you are
3 - why not just do wts 1 day and cardio the next? the worse thing to do is to mix programs and only get half the benefits
4 - train on the thu or fri and take mon or tue off

www.uponlinetraining.com

[ironwill]

1 - unless the diet things gets better, nothing will get you to your goals

Diet under repair.

2 - cardio everyday will not get you to your goals...you need to build some, or at least maintain your current level of muscle which i don't think you are

I don't feel like I'm building, though I had hoped the elliptical would build legs, the push-ups, and pull-ups would build upper body.

3 - why not just do wts 1 day and cardio the next? the worse thing to do is to mix programs and only get half the benefits

Sounds like the plan. I haven't totally absorbed all the article info from uponline, but am reading daily. Sounds like I can do alot without buying weights, other than maybe deads. How far can I go without buying weights? It's not a $$ issue should I just go ahead and buy some, as they are readily available for sale used?

4 - train on the thu or fri and take mon or tue off

problem here is I work 5am-8pm those two days, 15 hours, and basically come home shower, and go to bed. I'm not sure how productive a weight session would be either before or after work day. Could I do weights sat, mon, wed. then do cardio sun, tues, and could possibly throw a cardio in on thurs? Do you think that would work?

Thanks for all the help.

www.uponlinetraining.com[/quote]