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 Routine

Exercise Monday : Current Workout Routine (Past)

Hey People!

Here with a update on what I am doing to workout.  I change my workouts faster than underwear, well, not really, but almost as fast.  It’s just that I get bored REAL easily.  Not sure what I was doing the last time I posted about exercise, but I usually rotate through things I enjoy.  That is really the key to keeping up with exercise.  You must make it fun (new) and do things your body likes and doesn’t fight.  I know for me, climbing rock/mountains is not an enjoyable act.  So, I’m most unlikely not going to do that activity.  I do enjoy the rowing machine, so perhaps canoeing or kayaking might be fun to try at some point.

In the latest October edition of Shape Magazine it has a little 1-pager on a running program (plus 3 pages devoted to a strength training set).  The article teaser is in the largest font on the front cover: “DROP TWO SIZES! In Just 4 Weeks”  I love how that’s put.  It’s Unknownso…..convincing. We’ll see, right?  Anyways, it talks about increasing your run/jog a little at a time but unlike the other running program I have done it doesn’t go as long, only about 20-30 minutes of total time.  I add a warm-up and cool down, so it lengthens the workout, but that’s my preference.  It seems to be easier and more enjoyable than the other program to my body.

I also supplement with some kickboxing on days I am told to “Cross-Train” and do the strength training workout plans suggested in the magazine, rotating through the three total plans that they have (different ones).  I must say that the plan for those who wear high heels seemed easy as pie doing it, but MAN – the day after I was sore!  Don’t underestimate these programs put together by professionals.  The only caveat is that you must do things with excellent form or you may not be doing the exercise right.  Therefore, I try to do the workouts in front of a mirror to make sure I look like the pictures suggest.

Also, I have been going to a Yoga studio.  I think it is amazing and if you have been on the fence about really going to a proper yoga class, you should definitely go!  It is anything but easy.  And depending on what the instructor has planned for each class, you will feel it the next day.  It is strength training for sure!  Unfortunately, I have carpel tunnel syndrome in my right wrist and even with a brace, I was in pain half-way through.  If this was not the case, I would definitely continue.  However, I don’t want to strain and ruin a part of my body that I really need for the rest of my life (I am right-handed).  Otherwise, I would gladly pay the $15.00 for each class because it is so worth it.  For now, I will continue with my easy DVD yoga practices.  YouTube has some nice routines too if you are interested.

So that’s it for now!  What are you doing?

Ballet 101

Exercise Monday: Ballet 101

Hello People!

A few weeks ago I admitted to changing my normal vigorous interval training routines to ballet due to the effects it has on the body aesthetically.  I want that long muscle definition that ballet workouts can give as opposed to the short, almost stocky, puffed muscle definition others workouts develop muscularly.  At least, that was what I was starting to see develop on me and I want to look more Ginger Rogers than Zuzana Light.images  To each his/her own, of course!

Muscle definition is great, and however one gets it is A+.  However, I also don’t like the pounding and high impact nature typical modern interval training workouts are.  Dance is much more fluid and stretches the body.  It is also an interval training type of workout, but not as jarring to the joints and bones. This is good for middle aged people like myself.  As I ageimages my muscles are getting tighter and tighter.  Lengthening and stretching as well and building muscle is definitely the way I want to go.  Ballet isn’t Yoga though; not in the slightest.  It is physically hard work and makes me break out in a sweat every much as other workouts, depending on how vigorous the dance routine I do and how long the routine is.

Usually, 1. I start out with some gentle warm-up dance;  2. then a full body stretch routine;  3. then some barre work which builds muscle definition and trains the body to hold itself in a “turn-out” position;  4.  then some floor work (a simple dance routine, this is the cardio part);  5. then some abs and/or legs-butt toning;  6. then a final yoga stretch.  I have made private playlists on Unknown-2YouTube for me to do and I have been doing this for 5 weeks successfully.  Since I started ballet at a young age (age 4), my body is better at acclimating to these types of workouts than someone who has never done them.  However, that doesn’t mean one can’t do them if not done before.  It will just take more time to become coordinated and understand how the body must move in ballet in order to fully do the workouts with ease.

Here I will share with you a good beginner workout if you are interested in trying it out. The instructor is so articulate and all of her dancers are adults, some better than others.  I would suggest watching the video first, then trying to do the exercises.  I use this as my beginning stretch, barre work and floor routine part of my workout. Don’t worry if you don’t have a proper barre, just use the top edge of a chair that you can swap back and forth to change sides.  This video is in two parts as well.  The first part is a Beginner Workout (called Level One), then halfway through the class begins again with a similar routine but it is more of an Intermediate Workout (called Level Two).  I choose one or the other on different days. Try it!

The BEST Cardio

Exercise Monday: The BEST Cardio

Hello People!

Just love this video by the Hodge Twins. It gives me such a laugh!  It also amazes me that something so simple (but not that easy…at least at first) can have such a humungous result.  I’ll give you a hint about what it is:

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Please Note: The language these two use is geared for high school teenage boys with way too much testosterone running through the system.  Try to see past if the vulgarity.  It’s just an act. Oh, and I agree with them.

P.S. Do this for about 10 to 20 min on your non-strength training days