Daily Exercise

[mouko]

- 15 mins of HIIT on eliptical
- 90 lbs - 3 sets of 8, machine incline bench
- 40 lbs - 1 set of 8, 1 set of 4, pec deck flys
- 80 lbs - 3 sets of 8, Machine row backs
- 100 lbs - 3 sets of 8, wide grip front pull downs

 

[TheSoCalledPrep]

What exactly is HIIT? Several TFSers talk about it, and I really have no idea. Is it some kind of circuit?

Extremely Confused Exerciser

 

[Erin]

^ I'm unaware of what HIIT is, too, and I consider myself to be a fitness buff...

Biked home today, did some upper-body lifting.

 

[mouko]

HIIT is high intensity interval training.

It is an extremely effective method of cardio to burn calories and really conditions your body. It has been shown to burn more calories during rest after the training than traditional, long cardio sessions at a steady pace.

The basic principle is that you increase your effort/speed/intensity every min or few in sets.

Here's an example of my HIIT program. On long cardio days I do about 23 mins of HIIT while on my weight training days I do about 15 mins before a weight training sessions, to warm up my muscles.

3 mins @ 60% effort
1 min @ 70% effort
1 min @ 80% effort
1 min @ 90%
1 min @ 60%
1 min @ 70%
1 min @ 80%
1 min @ 90%
1 min @ 60%
1 min @ 70%
1 min @ 80%
1 min @ 90%
1 min @ 60%
1 min @ 70%
1 min @ 80%
1 min @ 90%
1 min @ 100% (!)
3 mins @ 40-50% (cooldown)

Some people use a heartrate monitor, but I think its ineffective for HIIT because your body will always be at a high hearrate because of the intensity. Just judge for yourself, as you get more conditioned you will obviously be working harder. But I really suggest people not get into HIIT unless you're fairly conditioned cardiowise. I didn't start HIIT until my 6th week of my current program, I made sure I could at least run 30-45 mins nonstop.

You can do HIIT on anything, treadmill, exercise bike, ellipitical. I choose elliptical because its easire to change speeds on the fly (compared to most treamills where you have to increase speed with a button)

 

[Erin]

^ Thanks so much for explaining. I should try that during my biking.

 

[Missoni~Heiress]

I just did a 2 hour early morning walk with weights cuffed around my ankles

 

[TheSoCalledPrep]

yes, thank you mouko!!

today:
hill workout + 2.5 mile CC course cooldown
45 minutes lifting
1hr 15 min power yoga
Cheerleading practice (working on that &^*&^ competition dance is definitely exercise)

 

[Rachelle]

today:
1-3 hourse shopping
45 minutes on the treadmill
100 sit-ups

 

[couture_love]

not a big fan of exercise
lol
walking if u call that exercising though

 

[Erin]

Hey SoCalledPrep, when you say lifting, do you just mean upper body? If I'm in a running/biking routine, my legs are too tired to do lower-boddy (and I hear it's counterproductive to do both, as your muscles can't rest and rebuild muscle with so much strain).

 

[travis_nw8]

does any one else feel guilty for sitting on their arses reading this thread?

 

[TheSoCalledPrep]

Hey SoCalledPrep, when you say lifting, do you just mean upper body? If I'm in a running/biking routine, my legs are too tired to do lower-boddy (and I hear it's counterproductive to do both, as your muscles can't rest and rebuild muscle with so much strain).

Well, I kind of figure it's okay to lift lower body while running, as long as I don't do it close to a race. I never do as much as I used to, which would have been 45 minutes of only lower body. Yesterday I did lower body for about 20 minutes and upper body for about 20 min.

A good routine (involving heavy lifting) for legs that compliments biking/running:

EXERCISE / SETS / REPS IN EACH SET
Deadlift - 5 sets - 5 3 3 1 1
Squat - 5 sets - 5 3 3 1 1
Good morning - 3 sets - 5 3 3
Front squat - 3 sets - 5 3 3


For Good morning... you rest a barbell on your shoulders (lighter than what you squat... maybe 20-40 pounds for women depending on strength) and bend over.... here's a photo...

 

[TheSoCalledPrep]

That set of exercises is good because it builds strength without taking too much time and power from your cardio workout. Obviously, because of the low reps, you have to use HEAVY weights, but you could also just do each exercise for 12 counts, which isn't that many, with a medium heavy or heavy weight. WHEW, do you think I blabbed enough?


TODAY:
7 miles running
Possibly 1hr 30min yoga class if I'm not dead by tonight.

 

[Bluestar07]

does any one else feel guilty for sitting on their arses reading this thread?

I do but I believe in the power of visualisation!

 

[frozen_rain]

I do but I believe in the power of visualisation!

LOL.............

What did I do today for exercise..hmm..oh, yes, I went rollerblading for about an hour and a half with a friend. (and shopped along the way, lol)

I can't believe how much some of you exercise!!!!!

 

[TheSoCalledPrep]

today...

Ran 5 miles on the bike trail...
Ran 4 more miles on the treadmill..
Lifted (Legs) 40 min
Stationary bike 5 min
Stretch/abs 20 min
Walked 1 hr

 

[DreamsAreMade]

I walked from my house to my car. Then I worked my calf muscle by switching my foot from gas to break a few times. Then I walked from my car back to the house.


Oh but I did run for 40 min. tonight. Does that count?

 

[TheSoCalledPrep]

I walked from my house to my car. Then I worked my calf muscle by switching my foot from gas to break a few times. Then I walked from my car back to the house.


Oh but I did run for 40 min. tonight. Does that count?

Definitely does

 

[lunabella]

i'm chewing some gum right now . . .

 

[DreamsAreMade]

^Oh how lovely. You'll lose some weight in that pesky jaw area