Work In Progress - FitoverForty

[fitoverforty]

Well I didn't want to wait until Friday and foot felt better today so.....

Todays workout:

HIIT treadmill
4 intervals of 2min. @ 5.2 mph / 1 min. @ 8.3 mph
5 min. slow
24:36 steady to finish with 4.0 miles

Wore other running shoes, laced them up tight across forefoot - no pain Well, just usual aches and pains...but those are like old friends to me...nothing I can't push through.

[fitoverforty]

Yes, I think I will be ready for the trail race. I know I can run 5 miles, so that is not an issue...running on a hilly narrow trail will be a bit of a challenge, but I love it so much, it seems to be something I really excell at. I'm looking forward to it!

[fitoverforty]

Okay, now don't laugh....but a while back I was at a rummage sale and I bought 2 VCR tapes (yes, I still have a VCR ) of Billy Blanks - Tae Bo workouts for $1.00.
I said Don't Laugh!!!! I never did the "Tae Bo" craze back when it was "in". I was absent from the workout world back in those days Anyway, I decided to play one and warm up with it before HIIT workout. Got son to do it with me...it was really fun and I have to say that it definitely got HR going and I enjoyed it. I only did about 10 minutes of it - just to give it a try and warmup. I think I will start using it for an early morning workout - before work - then do regular workout when I get home in the evenings.

Todays workout:

HIIT Treadmill
4 intervals of 1.5 min. @ 5.2 mph / 30 secs. @ 9.3 mph
5 min. slow
24:30 steady @ 6.3 mph
cooldown
total workout time: 45:00
total miles: 4.10

2x20 bicycle crunches
2x12 ab wheel rollouts
2x12x2 side planks with 5lb lateral arm raise
2x1 minute front planks

Felt awesome today! No foot pain
Have a great weekend everyone!

[Nokie173]

Okay, now don't laugh....but a while back I was at a rummage sale and I bought 2 VCR tapes (yes, I still have a VCR ) of Billy Blanks - Tae Bo workouts for $1.00.
I said Don't Laugh!!!!

Sorry... couldn't help it...
Glad you enjoyed it tho

[ldematto]

Lynne!

I see some ups and downs in the last week or so - you are MUCH TOO HARD on yourself! Lu is back and she's gonna kick some butt! :) Of course you know I'm kicking own butt too!

You can't do everything all the time! I'm so sorry about your foot injury - please take care of it and don't push when it's hurting you. Your cardio is unbelievable! Your slow intervals are higher than intense ones! Ha!! Anyway, plan is to start steady and slower (slower with more endurance for cardio) and less weight until body tells me otherwise. The bottom line is I will be very happy with efforts - not disappointed in myself. Remember we (at least me anyway) use to sit around munching our favorite chocolate or ice cream or whatever and wasn't on any regular workout program (I did nothing!) Each day is the first day and we can only move *forward* and be proud of what we've done - you and I both weighed in a bunch more 6-9 months ago - right? You look simply fabulous! aYou ahve much to be proud of and you keep the rest of us in check! Let's get healthy (back and foot) and carry on! Us more *mature* gals as Boss Man refers to us need to stick together! I'm here for you as I know you are for me! Of course the support we get from everyone is fantastic - I missed everyone so much!

Rock on!! P.S. Have you heard about Zumba? I ordered some tapes - moving to latin music or salsa will get blood moving on the treadmill or on the dance floor - I'll try anything!

[Bonnie]

I have a VCR to.. kid uses it to hook up his wii system to the tv

[fitoverforty]

Lu is back and she's gonna kick some butt!

Thank God! Missed you girl!

Each day is the first day and we can only move *forward* and be proud of what we've done

Amen sister.


Today's workout:

30 minutes Tae Bo (lots of punches, front, back, & roundhouse combo kicks) HR really up there Did at least 4 sets of 8 reps on everything.

3x8 Lat pulldowns @ 74 lbs.
3x8 Seated Rows @ 86 lbs.

1x12 Incline Wide Pushups
1x12 Decline Diamond Pushups
1x12 Rotational Pushups -

3x6 Bench Press @ 61 lbs. (can't seem to improve on these )
3x10 Face Pulls @ 61 lbs.
3x10 Tri-cep pressdowns @ 31lbs.

2x25 Bicycle Crunches
2x12 Leg Lifts
2x12 Ab Wheel Rollouts

Whew! May not look like much - but I am definitely feeling the "burn"
Feel awesome - energized! Right now I feel like I could run 10 miles! (too bad I can't wake up feeling this energized, so i could get butt out the door for an early a.m. run! ) I always tell myself after a workout like this that I will get up early - run, workout...then I actually do wake up in the a.m., and body feels like it is 200 years old, knees creak, arches hurt and I am doing good to get showered and dressed for work!! Ha! Have a great week everyone!

yeah, Bonnie we have so many things hooked up to the T.v. - Wii, game cube, vcr, dvd...we could probably power the neighborhood!

[Boss Man]

Actually Lu, I have referred to some female members, as youthfully mature, but never mature gals. I never use Americanisms like gals, I guess that's the Briton in me, just rebelling against some forms of Amerian culture

[ldematto]

Boss Man - I stand corrected - too much sun boggled brain - couldn't quite remember, but of course Youthfully Mature is the right answer!

[fitoverforty]

Todays workout:

HIIT treadmill

4 intervals of 2 min. @ 5.3 mph / 1 min. @ 9.0 mph <- (1 min. felt like forEVER!)
5 min. slow
24 min. steady @ 6.3 & 6.4 mph

Good workout...I'm exhausted! Now it's time to cook dinner.
tonights menu: Grilled chicken breast (marinated in Romano & Basil Vinaigrette), Whole Grain Brown Rice, Steamed Broccoli, Cauliflower, and carrots.
I'm starving!! Happy workouts to all and to all a good week!

[Bonnie]

Ummm where is the invite to dinner ?.. Hope was good

[ldematto]

4 intervals of 2 min. @ 5.3 mph / 1 min. @ 9.0 mph <- (1 min. felt like forEVER!)

The above (all) were your intense intervals? What speed do you use for recovery - a whole minute @ 9 mph?? It WAS forever! You are a wild woman!!

Do you think it's better to do longer intervals at lower speeds? What is the concensus? Of course we all have different levels, but I'm talking about concept. For example I think I could do 5.3 mph for 1 maybe 2 minutes, but can only do 6.8 mph for 30 secs - which one would be most beneficial?

Just thinking out loud....

Have a great day!

[fitoverforty]

The 5.3 mph for 2 minutes is recovery phase of the interval. The 9.0 mph for 1 minute is the "sprint" part of the interval. It was the first time I had gone an entire minute at 9.0 - had only been doing 30 secs.
1 interval = 2 min. @ 5.3 mph and 1 min. @ 9.0 mph / repeated 4 times continuously, total interval time - 12 minutes
5 min. slow then 20 steady state so total workout time is 37 minutes.

For example I think I could do 5.3 mph for 1 maybe 2 minutes, but can only do 6.8 mph for 30 secs - which one would be most beneficial?

I think it is the combo of fast / slow together that is where the benefits are produced. The 20 minute steady state is where we "reap" the rewards of the fast/slow intervals allowing the fat to burn off.
And yes, everyone has different levels - but as long as you are pushing yourself to the limit on the fast part, and able to recover - not completely, just enough that your body can prepare to go fast again - on the slow part, then you are right on track.
That's just thoughts on it. I am on the second cycle of intervals increases (remember the "lesson" we got from Swanso? Start at 3 intervals for 1 week, next week 4 intervals, next week 5, etc. til you reach 6 intervals. Then start over for a second round back at 3 intervals - but this time you increase your speed or effort a bit for each part of the interval) so I have increased speed. That make any sense?

[ldematto]

Got it - I read your post to say you did intervals in # and speeds I mentioned- sorry, misread it and wondered out loud?! Since your recovery is more like intense intervals it's easy to be confused I totally understand now! Thanks!

Yeah - I need to get on the Swanso Cardio program - I've been playing with new Treadmill...trying out the various programs. I'll start next week.....

Jen canceled on me tonight (she wasn't feeling well) so I plan to do some weights tonight and get back on M-W-F Weight program.

I will get back on track - don't forget to kick me a time or two when you see me go off on a tangent

[fitoverforty]

Todays workout:

30 minutes Kickbox workout w/Janis Saffell video (Janis Saffell kicks Billy Blanks' Tae Bo butt!)
lots of punches, back kicks, front kicks, side kicks, squats, lunges - combos - dripping sweat here!

8 pullups
2x12 tri cep dips
2x12 wide pushups
2x12 Diamond incline pushups

2x12 facepulls - 70 lbs.
2x6 bench press 61 lbs. (why is it so hard on these!)

2x12x2 front plank w/kickbacks
2x12 ab wheel rollouts

Done!