Saturday, October 06, 2012
Hit Plant Fitness late morning for a bit of cardio:
5 mins warm up on elliptical
30 mins elliptical
10 mins arc trainer
5 mins cool down on treadmill
Avg HR 143 84%
Max HR 154 90%
With both the elliptical and the arc trainer, I started at the lowest level and increased each minute (up to 12 on the elliptical & up to 10 on the arc), then I gradually backed myself down by level on each machine.
It was a GREAT workout!
Friday, October 05, 2012
My student trainer had cardio planned for the menu today! Started out on the treadmill for 30 minutes, moving from 0 to 10 on the incline, 2.5 to 4.0 on the speed. I held the 10 incline/4.0 for 2 minutes. We gradually went up and gradually moved down. It was good.
Then on to the Expresso bike (one of my personal favs). We selected a 2.3 mile course with some hills. I was focusing more on working hard than capturing actual numbers, but I know I hit 15-16 mph quite a few times. I was on the bike for about 10 minutes.
Then on to the Cybex ARC Trainer (she didn't want me to be afraid to get back on after my experience Wed. evening). We kept the resistance at 15 the entire 10 minutes, but started at level 1 and increased at one minute intervals until we got to level 10, then she gradually brought it back down for 5 mins of cool down.
All in all, 5 min of warm up, 45 mins, then 5 min of cool down.
85% Avg HR
93% Max HR
324 calories (not including warm up/cool down)
I always go by my HR monitor calorie count and not the machine or what SP actually assigns because I believe it's more accurate.
I had my day off yesterday, so I'll be doing some additional upper body/core work this evening and definitely hitting up the gym both Sat. and Sun. My goal is to hit the maximum 410 minutes allowed by the challenge at work per week during Oct.
Wednesday, October 03, 2012
Worked with my student trainer for 75 minutes tonight. We would have gone longer, but I seemed to hit a wall tonight and we're guessing it's due to needing rest and not being properly hydrated (I had an off day today -- an all day retreat and didn't get the amount of water in that I normally do prior to a workout). We're working out hard, so both make a huge difference. Here goes!
We started out on the Cybex ARC Trainer. Being an ellitpical queen, the 30 mins I did last week really weren't that bad ... but that's because she made limited adjustments. Tonight ... well, I felt like I wanted to puke and we had to pull back a bit and started my cool down a bit earlier than the last 5 mins.
5 mins warm up level 5 / resistance 15
5 mins at level level 7 / resistance 20
5 mins at level 10 / resistance 25
5 mins at level 10 / resistance 30
5 mins at level 8 / resistance 15
5 mins at level 5 / resistance 10
Those 10 minutes at level 10, resistance 25 and 30, respectively, were really tough. I reached a point where I felt like I wanted to puke. She's very perceptive and as soon as she noticed I was really struggling (like not the kind of "we can push through this" kind of struggle, she immediately backed me down and she continuously asked if I was okay).
I wasn't feeling my best this afternoon. I didn't want to go to begin with, but I'm not a quitter and I figured I would show up and do my best. I did that. I am, however, a little disappointed we backed off, espeically with some of the core workout.
My Polar HR Monitor read (for the cardio):
Avg HR 81%
Max HR 90%
stretching (when we stretched, there was a vein really popping out in my calf -- again, my student really looked out for me and was concerned it was due to possible dehydration and continuously asked if I was okay). It didn't hurt, but it looked pretty weird! We proceeded with caution.
3 planks (once again, I beat my personal best ... 45.6 seconds ... I couldn't hold a plank for 10 seconds when we first started, so this is amazing)!
3 sets of 10 hip raises using the stability ball
3 sets of 10 push ups using the stability ball
Then we went through a series of movements using the step and one set of risers (she wouldn't let me use the medicine ball):
right step x 4
left step x 4
right knee lift x 4
left knee lift x 4
right leg extension x 4
left leg extension x 4
right leg curl x 4
left leg curl x 4
Then we repeated the movements on the step
And we finished with stretching
Tuesday, October 02, 2012
Met with my student trainer again after work today. We hit it pretty hard yesterday, so she said today's workout wouldn't be quite as challenging, but I must tell you, we started out with the most intense 30 minute cardio workout I've EVER experienced! I've been hitting the cardio up pretty regularly since June, but I haven't pushed myself like she pushed me today and it felt good.
30 minutes / elliptical trainer
81% avg HR
95% max HR
I did a 5 minute warm-up at level 5
followed by 5 minutes at level 8
followed by 5 minutes at level 9
followed by 5 minutes at level 10
followed by 5 minutes at level 8
then a 5 minute cool down at level 5
She monitored my heart rate the entire time and I'm not sure I would push it to 95% on my own. I did fine with it, but it was much harder to breathe. She kept asking if I was okay and believe me, if I wasn't, I would have told her or even just cut the level back. Level 8 is probably the highest I've used in the past, but for a shorter period of time, like 2-3 minutes. I was dripping with sweat when I finished. The elliptical monitor indicated I burned 365 calories, but I typically go by what my HRM watch reports.
After cardio, here's the line up:
3 sets of 10 torso twists on the stability ball
3 sets of 10 crunches on the stability ball
3 sets of 10 oblique crunches on the stability ball
3 sets of 5 reverse jack knifes on the stability ball
3 / 30 second planks using the stability ball
3 sets of 5 pushups using the stability ball
We ran out of time since we were limited to 1 hour, but I know she has an intense workout planned for tomorrow involving using a medicine ball and a step with risers!!!
I'm eating this up ... doing things I never thought I could do ... and beating my own records!!!
Tuesday, October 02, 2012
Met with my student trainer for 90 minutes yesterday!
Started out on the Expresso bike:
18:41 / 4 miles
There were some pretty steep hills in my workout, so it was a good one!
82% avg HR
92% max HR
Then it was on to the physical fitness room!
3 sets of 5 pushups on the ball
3 sets of 10 dumbbell squats w/ 10 lb kettlebell
3 sets of 10 lateral lunges
3 sets of 5 forward lunges (these are the hardest for me b/c of my left knee)
3 planks (24.6, 24.6, and 28) -- first time I could hold 3 over 20 seconds, new goal is 30 secs
3 sets of 10 pelvic tilts
3 sets of 10 vertical crunches
3 sets of 5 triceps dips with straight legs
I didn't feel well yesterday morning. In fact, I didn't go in to work until 11 a.m. This is a case where the exercise actually helped me feel better. I didn't want to blow off the session if I could do it, and I knew if I got there and wasn't feeling well, she would want me to leave. We meet again today at 4:00!
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