Cardio Mash-Up

Exercise Monday: Cardio Mash-Up

I recently joined a local gym! Yay me!  It was because I yearned for spin classes and yoga but I’ve been mostly just using the equipment doing my own thing at my own time, ya know?  There is nothing wrong with the classes except for the fact that they are always at the butt-crack of dawn, but other than that, it just comes down to what I’m in the mood for.

If you like to use the machines but want a new routine, here is a mix of the treadmill and recumbent bike to spice up your calorie torching sessions.  I wear a heart rate monitor for this but you can guesstimate if you don’t have one by feeling how hard you are breathing or exerting.  It uses a scale called RPE or Rate of Perceived Exertion.  It ranges from 1 – 10, 1 being easy-easy to 10 being not able to keep up longer than 30 seconds at a time.

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I got this from: December 2013 Shape Magazine

Burn 300 in 30

Time (minutes)             What to Do                        RPE

                                         CYCLING

0 – 5              warm-up: pedal at an easy pace       3 – 4

5 -7                       increase resistance                      5 – 6

7 – 8                     decrease resistance                      4 – 5

8 – 12       sprint for 30 seconds, then pedal at an easy pace for                           30 seconds. Repeat 3 times.                    4 – 8

12 – 14         increase resistance; pedal hard           7 – 8

14 – 15                  pedal at an easy pace                    4

15 – 18                 repeat minutes 12 – 15                 4 – 8

                                       TREADMILL

18 – 21                 jog at a moderate pace                5 – 6

21 – 23             increase speed by 0.3 to 0.7            7 – 8

23 – 25                 increase incline by 1.0                   8

25 -28              sprint for 30 seconds, then jog at a moderate pace                              for 30 seconds. Repeat twice.          5 – 9

28 – 30           cool down; jog at an easy pace        3 – 4

 

 

 

 

Workout Apps

Today’s Exercise Monday Post:

App IconHappy Christmas Eve to all!  As I write this, it is indeed Christmas Eve at 9:30 at night.  I’m just about to finish wrapping my last present and go into the kitchen to make some special treats that I also give as gifts.

I didn’t want to let the day go by again without posting something important that I feel I should share with those that read this little blog.  Today it’s about my favorite Apps (right now) that I downloaded from iPad Apps.  I’m not sure if these Apps are also for the iPhone or Mac, but it works great on my iPad because the screen is the perfect size to see all the moves. Nevertheless, try to find them because they are such a great tool to use especially if you are traveling like I currently am.

They are called Daily Workouts and they are produced by Daniel Miller. At first I downloaded the FREE versions and they were a great incentive to get the full version.  The FREE ones work great, but I wanted a little bit more variety and more options. Actually, truth be told, I initially got the Yoga App and decided to check out the other types after I had been using it for a few months.  I would label these workouts as beginner to intermediate in terms of difficulty.  But you could add extra weight to the exercises and make them more challenging. I have the Ab Workout, Butt Workout, Leg Workout, Workouts (whole body and stretching), Cardio, and Simply Yoga programs. You can choose between 5 minutes,  7.5 minutes or 10 minutes for each body part.  You can also mix up the workouts so that you don’t do them in the same sequence every time.  If you want to buy the full version of these, they cost around $1.99 each.  I think that is a good price for shaping a body while on the go. They have programs that use kettle bells and exercise balls too.

Sample of CardioJust for the record, today after my long walk to CVS, I came home and did the Leg and Butt Workouts and then did 7.5 minutes of Stretching.  Tomorrow I will do Upper Body and Abs in addition to some undecided cardio.

Merry Christmas to all and to all a Goodnight!

My Exercise Routine

Today’s Exercise Monday Post:

summer-exerciseI want to include on my Exercise Monday posts my “workout routines” that I continuously rotate through.  This is a plan that I did during summer 2012 and really enjoyed it. (I have rotated to a different routine since then.)  Most likely I will do a version of it again next summer.  Doing this plan helped me shed 7 pounds off of my 26 pounds goal. I don’t know why, but I love doing those magazine tear-out routines in the summer.  Also I should mention that I don’t run anymore.  It seems that this last attempt (the 5th) didn’t make me feel 100% and decided to find another form of intense cardio to replace it.  I’ll get back to you in another post about which activity I chose. If you do want to try the running program you can see it here: Running Program (keep clicking on it and it will appear, I promise!)

P.S. Sorry this video’s pace is super slow.  I was DELIRIOUS from heat.  It was literally over 100 degrees that day in my house.