Today’s workout 5/3/13

i know i have finals coming up and wont have a lot of time to hit the gym, so when i can go, im going to make the best of my time and do as much as possible

treadmill intervals: (30 min)

•  2 min @ 5.5
• 1 min @ 8
• 2 min @ 5.5
• 1 min @ 8
• 2 min @ 5.5
• 1 min @ 7.5
• 2 min @ 5.5
• 1 min @ 7.5
• 2 min @ 5.5
• 1 min @ 8
• walk 2 min @ 3.5
• raise incline to 15
• walk 2 min @ 4
• walk 1 min @4.5
• walk 2 min @ 4
• 1 min @ 4.5
• 2 min @ 4
• 1 min @ 4.5
• 2 min @ 4
• cool down [incline off]; 2 min @ 3.5

i put two different types of intervals into one workout to see how i would like it and i felt good plus it burned a lot of calories which is always a plus.

next up i did stationary bicycle intervals:

• warm up: 5 min @ 6 resistance
• 1 min @ 13
• 2 min @ 15
• 1 min @ 17
• repeat for 15 minutes
• cool down: 2 min @ 6

normally i dont put the resistance so high on the bike, but i wanted to feel the burn rather than speed peddling, and let me tell you..I FELT IT

to finish it off, i used a cardio machine called the wave which is supposed to work your thighs, ham strings, and butt muscles. i switched between resistances 15  20 and 25 for 15 minutes

to end my workout i did a few leg machines and some ab exercises:

• 30 crunches
• 20 bicycle crunches
• 30 toe touches
• 20 reverse crunches
• 15 side dips (right side)
• 30 crunches
• 15 side dips (left side)
• leg raise (30 seconds)

working out feels great so im going to try and continue this pattern of fitness!! and remember:

“Fitness – If it came in a bottle, everybody would have a great body.” ~Cher

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HIIT

HIIT stands for high intensity interval training; something i intend to work into my exercise routines.

yesterday i posted an article stating that steady running or cardio is actually not good for you. Even though you’re burning calories, it actually leads to negative side effects on your body and could also lead to weight gain instead of the weight loss you’re looking for.

the solution to this problem is not to cut out cardio altogether [although weight training is important too and should be done more often]; but to do intervals while doing cardio to increase fat loss.

HIIT is an extreme form of intervals involving sprinting and jogging, but such intervals are not completely necessary. as i am a beginner, i plan on starting with less intense intervals to build up to the high intensity ones.

interval training makes your heart rate escalate and then decrease on multiple occasions, really giving your body the work out it needs, burning more calories and increasing your metabolism.

Though i have been working out a lot lately, i dont feel as though my weight loss or body has made any progress this week, which is really disappointing. however, i dont want to get too down on myself at my weigh in tomorrow, so im going to set up a schedule for interval training instead of running long distance or just going on the elliptical for 40 minutes.

for today [on the treadmill] i have:

warm up: 3 minutes on 3.5 mph

High intensity: 1 minute on 8 mph

Low intensity: 2 minutes on 5.5 mph [slow jog]

repeat 5 times

cool down: 3 minutes on 3.5 mph

hopefully these workouts will stimulate some fat loss and helps me reach my goal