Tuesday, July 01, 2008
I found an interesting article regarding the "Interval Training Calorie Burn" topic of today's earlier blog. While it doesn't help estimate for my particular session today, it was kinda interesting and definitely makes me want an HRM to have SOME way of measuring calorie burn. This test used an Oxygen Meter (?).
"Does Interval Training Burn More Calories?
If you want to burn more calories in less time, then kick it up a notch.
We visited the Institute for Human Performance at SUNY Upstate Medical Center to get an exact calorie count from the oxygen meter. You canít trust the numbers on the treadmill.
We tested if what they say about interval training is true: If you repeatedly go all out, ease up, and then go all out again, youíll use more oxygen than you would at a steady pace and more oxygen equals more calories.
Carrie started out at 3.4 miles an hour. At that pace, she was burning 4.5 calories a minute. After two minutes, it was time to kick it up a notch.
Next was 7 miles and hour, very a brisk pace. Itís as fast as she could run, and she was burning 10 calories a minute. And a minute is all she could do at that pace, back to the walk.
Even though she was slowing down, she was consuming more oxygen and burning more calories.
By still breathing hard from the run, Carrie continued to burn 8 calories a minute, even though she was back to walking.
Hereís what that means for a 20 minute workout:
- If Carrie walked at the same pace the whole time, she would have burned just 90 calories.
- If she had run the whole time, the calorie burn would be 230.
- With interval training, she can burn 195 calories in 20 minutes and she only has to run a few short spurts."
So basically, you can up the calorie burn while doing slower activity by preceding it by a high intensity burst... but if I ran the whole time my overall pace might have been higher? So today is still a big *SHRUG* but interesting anyway. :D
Tuesday, July 01, 2008
Swim 3x a week -- Plan is to do this on Mon, Wed, Fri/Sat/Sun on most weeks (this first week will be different but I don't have Runner's Yoga yet). *****NOPE******
Bike minimum 2x a week -- Once combined with a swim day and once combined with a run day for variety. *****NOPE*****
Run minimum 2x a week, 3x when possible -- Will be doing Runner's Yoga class 2x a week starting next week, Tues + Thurs. ****YEAH***** No 3 day weeks, but met a minimum of 2 runs each week thanks to my class!
Strength Training -- Split Training ******YEAH******
Well -- I think the swimming and biking thing really did not happen... OK to be honest -- I did swim 3x a week for TWO of the FOUR weeks last month - SO YAY on that! :D Most weeks I only biked once, only one week did I bike twice, and I did not do ANY running + biking days -- only Swimming+Biking.
Runner's Yoga kinda threw me for a loop because I don't think I was expecting the running portion to be so intense and long -- there are days that I planned to workout that I didn't (following a Runner's Yoga class day) as well as the fact that I never biked after class either.
I'm hoping to bike this Thursday, though.
The swimming happened at LEAST 2 times a week, so I'm glad of that. I am also glad I found the book I have to give me some drills and focus in my workouts. I think they have been helping even if it has been extremely difficult for me. It may have been a factor in the missed swims recently because I wasn't sure I could fit in the length of time necessary for the prescribed workout, so I postponed instead. I think a better choice would have been to simply DO SOMETHING DIFFERENT instead of nothing at all.
I'm not sure if I will be doing Runner's Yoga this month or not since they will start charging for it and the schedule will be more difficult/demanding. I will discuss it with my DH and see what he thinks and then I will be better prepared to make July goals.
As for this week -- I already kinda laid it out, but I'm considering also doing a run this weekend -- maybe Sunday evening when it's nice and cool outside, or maybe even before church... OR BEFORE WORK ON SATURDAY like I was dreaming of before! HAHAHA :D We'll see. I'd like to get in a 3rd run this week though -- something nice and easy at a good training pace since we're doing intervals in Runner's Yoga this week.
I also intend to work with my new kettlebell for a lot of my ST this month.
MORE DEFINED PLANS COMING SOON!!! ;) Just wanted to get some thoughts out.
OH ALSO - the most recent cycle of the Biggest Loser Challenge just came to an end and I decided to check out my start and end weight just for kicks, even though I was a "floater" this round... I actually lost around 11-11.5lbs in the 12 weeks of the challenge! :D For where I am in my weight loss journey I'm really happy to see that kind of progress still. It's really encouraging right now when I'm in a bit of a stall.
Tuesday, July 01, 2008
Does anyone know a good way to track calories from interval training? It's supposed to burn MORE calories, right?
I did my best job of estimating time and distance on mapmyrun.com, mostly because I wanted to track my shoes mileage as well... but I got 388. Now -- I KNOW I usually run for a lot longer in my Runner's Yoga class, but DANGIT I WANT THOSE OVER 700 CALORIES BURNED, PLEASE??? I didn't do anything extra because I was so confident about the superior calorie burn qualities of intervals. 388 is the same number it'd give me if I ran the same distance/time no matter what type of running I was doing. Is the only way to measure by using an HRM? Or should I assume that number is close since my average pace was higher between my sprinting and recovery or something...?
BAH. I feel all thrown for a loop with my deficit tracking and we're gonna do intervals again on Thursday.
Other plans for the week -- tomorrow, swim and BIKE, Friday Swim, Saturday swim and bike.... Maybe I'll do some biking after Thursday's class as well.
Last night was fun -- we had some people over and played Rock Band until the wee hours. I scarfed some food in between but it was mostly good stuff -- some wild rice, baby carrots... and a portion of baked lays. Oh and a serving of Kashi Heart to Heart with Light Vanilla Soymilk. MMmmm.
6/30: (1940+76) - 1678 = 338
Good deficit for an excercise burn of only 76 with a tiny bit of ST. :D
Monday, June 30, 2008
6/23: (1940+0) - 1821 = 119
6/24: (1940+855) - 1714 = 1081
6/25: (1940+363) - 1697 = 606
6/26: (1940+779) - 1812 = 907
6/27: (1940+0) - 1683 = 257
6/28: (1940+667) - 2013 = 594
6/29: (1940+0) - 1839 = 101
TOTAL FOR WEEK: 3665, Average/Day = 523.57
*** For those new to my blog and Deficit Tracking, here's some information***
Here are some articles that helped me figure out what I wanted to do:
And here on SP: www.sparkpeople.com/resource/calorie
But here's the basic idea --
You find your BMR and if you choose to, like me, add a sedentary activity factor. SparkPeople does it this way as well. SO! That is your new "BMR" (BMR is really your Basal Metabolic Rate and only includes calories burned by sitting doing NOTHING, and adding the sedentary activity factor will account for sedentary daily activity like a desk job or something, so it gives you your daily calorie burn before excercise).
So you take your "BMR" and then add to it Calories burned through excercise (CBTE? HAHA), and then subtract Calories Consumed (we'll call it CC I guess so I can type out the formula...) and what you're left with is the difference of extra calories burned MORE than what you consumed that day through food.
Since a lb is 3500 calories, the idea is that by achieving a weekly deficit of 3500 calories, you'd lose 1lb a week. Or 7000 calorie deficit = 2lbs a week.
("BMR" + CBTE) - CC = DEFICIT! :D
Monday, June 30, 2008
There's the haircut, and a few more pictures at the link to my flickr page. :D I LOVE IT. I am officially cured of my paralyzing fear of getting a bad haircut. I think I'll be ok. HAHAHA
I feel like I got a lot done this weekend --
Went out to the local Farmer's Market for the first time this Saturday... it's pretty small and every stall sells the SAME THING mainly a ton of squash and tomatoes. I saw ONE woman with some corn and blueberries -- but we already had blueberries... and the corn was pretty well picked over by the time I got there. I'll go back again soon though - EARLIER. Maybe before work when I work on a Saturday. They are near to my work -- open at 6AM and I gotta be at work at 6:30? :D
Headed to the library to return Ellie Krieger's The Food You Crave (*tear!* I already renewed the max ONE times), only to find another copy on the shelf! YAY! :D *drythattear* So I checked out the other copy. HAHAHA.
Went to the gym -- did swimming - SUCKED but worked HARD. Full body ST and biking... not in that order. ST - Swim - Bike. THEN I decided to hit up target on the way home to use that gift card. Tried valiantly to find jeans and hated all of them except for a the Converse One Star's... and they didn't have any in my size that I liked! BOO! I did find out that I'm about a 10 in some brands, and just below a 12 in the others... so hey -- a 10 perhaps?? :D WOOHOO!!! I actually tried on a pair marked 8 on all the tags and they fit and I was like *SHOCKWHAT* and I looked at the INSIDE tag... and they were a size 10. HAHAHA Stupid re-hanger people whoever did that...
Tried on a couple dresses, size 8, small shirts... what on EARTH??? WHO AM I??? hahaha. But I couldn't find anything that I really wanted to spend even a gift card on. I tried on a Running Skort, too, but decided it was too short really and I'd be uncomfortable wearing it in public. Also it was $13.98 and I decided to get...
A KETTLEBELL!! WOOHOO! FINALLY! hahaha. :D So I opted for the kettlebell and some magazines. I tried out the kettlebell this morning and I was slightly worried I'd gone for too light a weight, but I think this will be challenging enough for a while. Got my heart rate up even! crazy! I wasn't really paying attention to how long I was playing around with it -- so I'm counting it as 10 min ST.
I also got groceries and did church this weekend... as well as went to TWO movies and watched all 3 of our Netflix at home. :D And good cuddle time with the DH.
I made a new recipe yesterday as well! :D a Spicy Cucumber Salad! I'd been craving one recently -- like what we'd get at this lovely place called Bento Box in Huntsville, AL. I searched the internet and found a pretty good recipe! Next time I think I might cut back the sesame oil even more. But basically here it is for those curious:
6 small-med cucumbers, or 3 of those GIGANTIC English Seedless monstrosities (which is what I used...got em at Sam's)
1 Tbsp Salt
1 Tbsp Sesame Seeds
6Tbsp (or 3/8ths of a cup) of Rice Wine Vinegar
2 Tbsp Thai Chili Garlic Paste
1 clove minced garlic
2 Tbsp Soy Sauce
3 Tbsp Sesame Oil (Thinking of trying maybe as little as half this much next time, but it still came out pretty amazing)
You peel and seed the cucumbers, then slice into pieces. I like them about .5" wide. (So they're like little semi-circle arcs since you cut the cucumbers in half to seed). Then sprinkle with salt and let drain in a colander over the sink for about .5 hour.
In the meantime, wisk together the other ingredients (aside from Sesame Seeds) to make the sauce. Once the cucumbers have drained, mix with the sauce, sprinkle with sesame seeds and VOILA! :D I called this at 6 servings, 93 cal per serving according to the SP recipe calculator. I have it in todays lunch if you want the other nutritious details from my tracker.
I'm thinking maybe adding a little ginger next time as well? But it's very spicy and cool and delicious. :D I'm excited to see how it is now that it's been sitting in the fridge for a day as well.
Also cut up a pineapple for this week.
And made homemade pizza last night.
SO PRODUCTIVE, see??? :D HAHAHA!
But this morning I decided to not go to the gym -- instead play with the kettlebell and take pictures of my hair. :P
Tomorrow is Runner's Yoga with the plan for 30min interval training running and more yoga. WOOHOO! :D
How was everyone else's weekend?
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