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Intervals Are Making A Difference!

Wednesday, July 18, 2012

Last week I wrote about adding interval training to your workouts. This week, I am happy to say, I have noticed a difference in my overall recovery time after each interval. What we did today was 15 seconds of flat out water running followed by 15 seconds of recovery jogging. Then we progressed to 30 seconds of fast running (still 15 seconds of flat out running) followed by 30 seconds of recovery jogging. We worked ourselves up to one minute of fast jogging (still 15 seconds of flat out running) and one minute of recovery jogging. Then we descended our intervals using the same time intervals as we did when we were ascending. An amazing thing happened! As the intervals lengthened, my recovery time improved. This was a shock to me because I've only done this type of training for two weeks! I was very surprised at how quickly I was able to improve. I am an experienced exerciser and I do between 90 and 180 minutes of exercise 6 days per week. I feel very tired after I complete my workouts that included interval training but it is a different kind of fatigue than I normally experience. I feel energized by these workout along with the fatigue. In order to prevent any injury to myself, I am limiting my workout times to equal to or less than 120 minutes when I do interval training. I am also building in some recovery time with only light exercise between my exercise classes. The object of my workouts isn't to hurt myself but to improve my endurance and stamina. Therefore, any time I feel pain, I slow down to a more comfortable level. So far this is working. We'll see what next week brings!

  
  Member Comments About This Blog Post:

SLENDERELLA61 7/22/2012 8:40AM

    Very good strategy. So glad you are seeing such progress so quickly. Love the recovery time improvement. I run with intervals and really find that a helpful strategy not only for performance, but for more enjoyment.

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DONNABRIGHT 7/20/2012 1:58PM

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ADMOREEP 7/18/2012 10:56PM

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L*I*T*A* 7/18/2012 1:00PM

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Practicing Interval Cardio

Saturday, July 14, 2012

Both yesterday and today, my water classes did interval training. Are you surprised that we can integrate interval training in the pool? Imagine, if you will, trying to run really fast in a tub of watery jello. That's what it felt like to me. I could feel the difference in my workouts immediately! I worked out harder and more intensely than I normally do. I was also more tired after working out because I pushed myself just a little harder. The intervals only lasted about 5-6 minutes but it made a huge difference in my overall workouts.

During our workouts, both instructors stressed the latest medical findings that say that incorporating interval training into your workouts is more beneficial to your heart, lungs and endurance than just doing a straight workout. They also stressed that holding weights too tightly has been shown to cause a rise in your blood pressure. I knew that you aren't supposed to hold the weights too tightly, but I never knew why. I thought it was just because you might damage your hands. Since both instructors just completed their re-certification for teaching a wide variety of classes, the information that they shared was current. I felt it was all very relevant to how I want my body to function during a workout.

Today I feel tired but I have no pain. After both workouts, I did 5-10 minutes of stretching. I think that interval training is what I'd like to incorporate into many of my future workouts too!

  
  Member Comments About This Blog Post:

DONNABRIGHT 7/17/2012 3:27PM

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L*I*T*A* 7/15/2012 12:33PM

    we have interval training at our pool as well......
it really enhances the workout.......
enjoy today.......
blessings and hugs.....lita

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SLENDERELLA61 7/15/2012 10:51AM

    I love intervals. It's a great way to add interest to a workout and challenge your body. Makes good sense to me that you can do it in the water, too. Good for you for stepping it up a notch or two!! It will pay off.

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Busy, Good Times

Friday, July 13, 2012

Last night our local team had a team dinner. I think I can stick my neck out here and say all of us had a great time! I love these monthly dinners and I'm really bummed when I can't make it. There was an abundance of laughter and support. It can't get much better than that!

This morning our water aerobics sub got her wires crossed and no one was there to teach the 8a.m. class. Since I've taught quite a few times before, I taught the class. It was fun and the time whizzed by. Before we knew it, all the time was gone and it was time to stretch. The sub was there for the 9a.m. class and we burned some serious calories. I do love to exercise in water!

On my way out of the gym I stopped with another lady to visit with Slenderella61, one of our local team members. She and her adorable granddaughter were sitting at a table having a mid morning snack. The advantages of having a local team where members can meet and support are numerous.

Later, I did some clothes shopping ( bought 2 tops at the outlet @ $5.99 a piece) followed by a quick trip to the grocery store. I'm tired now and will go and curl up with a book. I'm fixing healthy chicken tacos for dinner tonight. Perhaps I'll turn mine into a taco salad!

  
  Member Comments About This Blog Post:

DONNABRIGHT 7/16/2012 5:22PM

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SLENDERELLA61 7/14/2012 1:17PM

    You are so right!! So glad we are on the same team -- the one you started! It is fun!! I promise that sometime before the end of the year I'm going to do more water exercise and see if I can get into it. There must be something to it, since you like it so much.

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L*I*T*A* 7/13/2012 11:48PM

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Time To Do Something Special For Me

Wednesday, July 11, 2012

Last week, as I was analyzing my own behavior patterns to see when I tend to crave sugar foods, I realized something was missing from my weekly schedule. I get plenty of exercise daily and make a real effort to eat correctly. It wasn't until I started to look at the big picture that I noticed that I often get out of the habit of doing something special just for me. I know, I know - exercise and healthy eating are doing something for me but they are now daily habits. What I am talking about is identifying something that makes me feel good like getting a massage, manicure or pedicure or treating myself to a new piece of clothing. Perhaps there is a connection between eating to comfort and a lack of feeling special.

I decided that if I depend upon someone else to make me feel special, I am not in the driver's seat and could incur a feeling of hurt when my needs aren't met to my satisfaction. Why then should I put myself in that position??? I mean other than the fact that I was raised to do it and have practiced that behavior much of my adult life. Taking responsibility for meeting your own needs - taking back the power, if you will - puts you in command of your own life. If someone else decides to make an effort to make you feel special, that is just icing on the cake.

Keeping all of this in mind; mulling it around in my head, made me decide that I want to take the bull by the horns and take care of my own needs. Last week I treated myself to a pedicure and this week I bought a couple of shirts to update my summer wardrobe. I now have an agreement with myself that I'll try to do this at least every other week. I'm feeling pretty good today as a result.

  
  Member Comments About This Blog Post:

DONNABRIGHT 7/12/2012 12:52PM

    I do this with fresh flowers. I used to get hurt or upset if I didn't get flowers for any occasion. I love them and always want them around so I started some years ago buying flowers for myself. Now I have them whenever I want them and when someone does give me flowers they are extra special.

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Two Tired Old Dogs To The Vet Today

Monday, July 09, 2012

This afternoon hubby and I took our two spoiled rotten, old K-9s to the vet for a check up and shots. (one is 14.5 years old and the other 15.5 years old) Needless to say, after the shots and toe nail clips, we were not very popular with them. Just like I did with my daughter, I cringed when both dogs got their shots. I could almost feel their pain as if it were my own. I held each of them during this process, they each put their head under my arm pit as if to hide. It was like they were saying, "Mom why are you doing this to me?" I don't know who was more traumatized - the dogs or me!

  
  Member Comments About This Blog Post:

DONNABRIGHT 7/10/2012 8:37AM

    We don't have a dog right now but I do remember those days. Pets become family members so easily!

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L*I*T*A* 7/10/2012 7:48AM

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