Wednesday, November 30, 2011

Day 4: Cardio-Inverval Intensity

Adding intervals adds strength and stamina. You will notice after practicing intervals that your body will be more efficient. You will also be multiplying the number of calories that you use in a day because you are building muscle and helping your entire body use fuel more efficiently.

Use a stop watch, digital watch, or sports related timing app for this workout.

Choose a cardio activity that can be timed and intensified. The best examples would be walking, running, swimming, or biking.

0-2:00: start in a moderate pace. Take it easy for these two minutes, breathing deeply and feeling heat come in to the muscles.

2:00-5:00: find your low-moderate pace. This is a pace that you can talk in, but have a constant cardio flow to. Your rate of perceived exertion should be around a 5 out of 10.

5:00-5:20: high intensity interval. Push yourself to a exertion of 9 out of 10. Warning: 20 seconds feels like a long time at this level. You should focus on breathing in and out, not talking to anyone.

5:20-6:00: walk or jog it out. This is a recovery mode, so slow way down without stopping completely. By the end of this 40 seconds, you should feel that you can talk again and are smiling again.

6:00-8:00: moderate pace, around a level 4.
8:00-10:00: a little faster, around level 6.
10:00-10:20: high intensity interval
10:20-11:00: recovery mode

Repeat the 6:00-11:00 directions four more times.

35:00-40:00: recovery mode to slow mode. Bring the heart rate down and calm the breathing.

40:00-45:00: stretch the back and legs with long, thoughtful stretches.

Enjoy the rest of day 4!

Tuesday, November 29, 2011

T2C Day 3: Core and Yoga

1. If you have done Pilates before, follow this sequence:

A. The 100
B. 6 Roll-ups
C. 6 single leg stretches each side
D. 4 roll overs
E. 6 double leg stretches
F. 6 beat-beat-up
G. 90 seconds of swimming

If you have NOT done Pilates before, you can make today your first day by seeking professional help or taking a LIVE class.

If you do NOT want to take a Pilates class today, try this yoga-core sequence:

2. After your core sequence or Pilates, go to a basic awakening stretch yoga series, such as this one:


Monday, November 28, 2011

T2C Day 2

Day 2: Basic toning.You will need a set of hand weights at a moderate weight. Something you can lift easily, but not that you could toss around like a balloon. (I'm using a pair of tens).

Warm up:
0-2:00: shuffle feet side to side while hitting a make-believe speed bag. Think of it as a large piece of ice in front of your forehead, and you are using an ice pick in each hand to make shaved ice for your soon-to-be beverage. Your feet are just moving easily, bouncing side to side.

2:00-5:00: moving squats. Step to the side as you squat down. Do not extend the knees past the front of the foot or toes. Step together and then step out for another squat. Do at least 3 in one direction and then move them in the other direction. For more challenge, do 12-15 in one direction before reversing.

The following exercises should be performed to fatigue. When you feel that you cannot go any further with good form, then stop and go to the next exercise. One set per exercise to fatigue. Do not repeat.

Drop set push ups:
Go to plank position. Do a full, true push up from hands and toes.

When you cannot complete a full range of motion, drop the knees to the floor and continue to fatigue.
If you cannot do push ups on the floor yet, put hands on the wall and toes stretched behind the center of the body. Complete wall push ups to fatigue.

Plie squats to calf raise:
Stand with feet farther than shoulder width, toes pointed out 45 degrees. Lower the body straight down, dropping the center toward the floor. Knees should stay over feet. Stop when the legs make perfect right angles. Raise the heels (stand on tippy toes) while knees are still bent, stand. Return heels to floor. Beginners, do this to fatigue. More advanced members, complete 12-15, and then do low pulses. Stop on the low part of the set. Pulse the body down and up in small, controlled motions while you alternate heels up. Continue to fatigue.

Hold a weight in each hand, palms forward, arms straight. Do a bicep curl to the shoulder, turn the arms so that palms again face forward at the shoulder. Press weights up over head, return to shoulder, reverse palms, finish bicep curl down to start. Continue to fatigue.

Walking lunges.
Take a large step into a lunge. Front leg should make 90 degree angle at the knee. Bring the back leg to the front, and then step that leg forward the same way. Keep walking in lunges to fatigue. More advanced exercisers can continue without stopping in between steps. Beginners will have to stop and rebalance in between steps. Advanced exercisers can also carry a weight in each hand.

Front/side deltoids
With a weight in each hand, lift one arm to the front and the other to the side lifting from the shoulder. Do not shrug. Use only the shoulder muscles. Return and then switch sides. Beginners will need to bend their elbows quite a bit. More advanced exercisers will need to straighten their arms more, but can adjust the lever according to strength and ability. Continue to fatigue.

Deadlift/Drinking bird
With a weight in each hand, stand with feet together and legs straight but not locked out (make sure there is wiggle room in the knees, but don't bend them). Bend over from the hips, keeping the back straight.When you reach a good stretch point, return to standing position, using the hips to raise you up. Beginners will continue in this vein, called a deadlift. Advanced exercisers can do a one-legged deadlift, or drinking bird by letting one leg straighten behind them as they lower down, and then bringing the foot down as the body stands. Continue to fatigue on each side.

Single Arm Row/Tricep
Stand in a lunge with a weight in one hand. Keeping the back straight, pull the weight from forward to the rib cage. Hold the upper arm steady, and press back from the fore arm, squeezing the tricep. Return the forearm and then return the upper arm down and forward. It is as if pulling the string on a lawnmower and then pulling that string straight back toward the wall behind you. Then return by bending the elbow and then the shoulder. Continue to fatigue on one side and then do the other.

Breathe and circle arms around and then up over head. Press palms together over head. Exhale and circle arms back out. Do a few times with slow, even breathing. Drop from hips to reach toward legs, ankles, feet, or floor. Keep legs straight but not locked. Hold for a few moments, breathing deeply. Hands on thighs, straighten back and press top of head toward the front, feeling a lengthening in the spine. Relax and curve the spine forward, then repeat.Breathe as you reach up toward the ceiling, then stretch only from one side, then the other.
Continue to use stretches that target all worked muscles. Take your time and time your breathing with your movements.

Sunday, November 27, 2011

T2C Day 1

For those of you following my workout plan from Thanksgiving to Christmas, here is the first day, which I will complete on Monday, November 28. Constant Cardio 0-5:00: choose your cardio activity. It could be walking, running, biking, swimming, dancing, etc. Anything that is constant and challenges the heart. Got it? OK, start those first 5 minutes on a steady, easy pace. On a perceived exertion scale of 0-10, you are starting about a 4. Your heart rate starts to increase, but you can easily have a conversation. You begin to feel muscles heat up. 5:00-35:00: this is the "constant" part. This is your challenging pace without becoming breathless. After all, you will maintain this rate for 30 minutes. You are exerted at about a 7 and can answer questions if asked, though you might not be able to complete your sentences within one breath. Patterning your breathing will help you get through this portion. Good, steady music helps too (I use for running). 35:00-40:00: you are bringing your rate steadily downward without stopping dead in your tracks. Slow your pace to the warm-up pace and then in the last 2 minutes, slow to a pace of a 2 in exertion. 40:00-45:00: now you can stop and stretch. Don't forget all of the muscles you used today the the muscles you always use. Never neglect your spine. Ahhhhh!