Well April has come and gone and a change in schedule is required, got to find some trails to run on, got to lean out (bodyrockin' this month) Tues Eve and Sat morn will be H - for hard there will be only 2 rest 1/2 days Tues am and Fri PM 2 med /4 light and 2 Wii and 2 Pilates - if I can pull it off for a week then another, then another then another you get the idea, bodyrockin' probably in the afternoons 5 out of 7 days each week.
Emphasis will be on taking one workout on at a time - for in the not so distant past, when I consider the whole week my workouts end up WEAK with a hole in the week either; middle or at one end or the other.
Couple of very solid efforts last week remember each work out builds on the last and REST is the most important factor after, stay hydrated stay away from sugar ...... eat well!
Monday, April 30, 2012
Thursday, April 12, 2012
Tabata Training Tonight
Gymboss is a great tool once you follow the instructions and set up the timing, intervals work- W to rest - R (there are other timers out there so look around till you get the best deal or the easiest to understand) .
Body rock TV is cool and motivating and has a different type of push in Tabata training.
To break into it carefully my approach is 20 seconds on and 10 seconds off change exercise, for 8 exercises two times thru - felt great - burning in the lungs, muscles tired etc. As well these leaves me lots of room to improve to get up to 50:10 (W : R) max repetition effort to come in a few days, LOL.
Yes my doctor said I was good to go as long as I was progressive, stay injury free and.... breathe.......
Will have to add equipment as I go along to add variety, right now I am sticking with a medicine ball - Perfect Pushups and use them with certain exercises which tonight included; (Squat Jumps; Pushups; Burpees; High Knees(running on the spot); Switch Lunges; Tuck Jumps; Tricep Dips; Any Ab ex - crunches) X 2
HR was good - getting used to the new routine, all done, really done, for tonight!
Body rock TV is cool and motivating and has a different type of push in Tabata training.
To break into it carefully my approach is 20 seconds on and 10 seconds off change exercise, for 8 exercises two times thru - felt great - burning in the lungs, muscles tired etc. As well these leaves me lots of room to improve to get up to 50:10 (W : R) max repetition effort to come in a few days, LOL.
Yes my doctor said I was good to go as long as I was progressive, stay injury free and.... breathe.......
Will have to add equipment as I go along to add variety, right now I am sticking with a medicine ball - Perfect Pushups and use them with certain exercises which tonight included; (Squat Jumps; Pushups; Burpees; High Knees(running on the spot); Switch Lunges; Tuck Jumps; Tricep Dips; Any Ab ex - crunches) X 2
HR was good - getting used to the new routine, all done, really done, for tonight!
Tuesday, April 10, 2012
Trail running is fun
New adidas adizero XT trail shoe to break in on a 20 minute outing.
Down the main road then off the sidewalk onto a trail and followed
the creek back toward the house. Training partner was game and
as a dog likes to go...then go ...go and then go some more then we
run..... get it? Good effort by me on the outing considering how little time
I have put into fitness lately. Garmin did great measuring all the variables
and letting me know when my HR was not in the correct zone....sigh.
When you get older, it is too easy to let life direct your priorities, too easy to find an excuse to not work out at least every other day....busyness leaves you falsely fulfilled and no time to spend on yourself. Tuesdays nights will be a 30 minute to 60 minute effort (again progressively) with a mix of aerobic macrocycles and anaerobic microcycles.
Define macrocycle - for my purposes 13 weeks which includes or is made up of 2 or 3 microcycles of 4 - 6 weeks each depending on the objective within the aerobic fitness plan. Wednesday AM will be a Wii workout, for tonight we now relax.....
Down the main road then off the sidewalk onto a trail and followed
the creek back toward the house. Training partner was game and
as a dog likes to go...then go ...go and then go some more then we
run..... get it? Good effort by me on the outing considering how little time
I have put into fitness lately. Garmin did great measuring all the variables
and letting me know when my HR was not in the correct zone....sigh.
When you get older, it is too easy to let life direct your priorities, too easy to find an excuse to not work out at least every other day....busyness leaves you falsely fulfilled and no time to spend on yourself. Tuesdays nights will be a 30 minute to 60 minute effort (again progressively) with a mix of aerobic macrocycles and anaerobic microcycles.
Define macrocycle - for my purposes 13 weeks which includes or is made up of 2 or 3 microcycles of 4 - 6 weeks each depending on the objective within the aerobic fitness plan. Wednesday AM will be a Wii workout, for tonight we now relax.....
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