Tuesday, March 03, 2009
Well, this is my 7th week on SparkPeople. I was able to accomplish most of the goals I set for myself last week. I could not, however, complete the lunge/squat daily challanges. They were just too tough on my knees and legs. Instead, I just stuck with my Shred and WATP dvd's.
I read some great fitness articles on SparkPeople this week and am applying what I've learned in the articles to my fitness routines. First, I read several articles about Interval training and how effective interval training is for weightloss. I've turned my WATP's dvd into interval training and I love it! I warm up with the dvd and after 5-10 minutes I start my interval training. Today, I did one minute high intensity (either jumping jacks, jump rope, squat punches, butt kicks) followed by one minute low intensity (marching in place) and repeated for 40 minutes. Then, I resumed following the dvd and did the cool down and the stretching with the dvd. I'm looking forward to mixing it up. There are several ways you can structure your interval workouts - - 1 minute high intensity/1 minute low intensity, 2 mintue high/2 minute low, etc.
Today, I also completed my 9th day of doing The Shred dvd. I still can't completely finish all of the push ups and in the first segment I have to pause the dvd to catch my breath. Also, I cannot complete all of the forward lunges. I am, however, able to complete all of the other exercises and I can keep pace with the rest of the dvd after the first segment. I have one more day on level one and then I'm going to try level two! We'll see how that goes . . .
The other article I read on SparkPeople that was of interest talked about how many minutes of cardio were necessary daily/weekly to lose weight. The article stated obese and overweight people really need about 50 minutes of moderate cardio 5 day per week to really reap the weightloss rewards. That's a MINIMUM of 50 minutes per day (250 minutes per week). The article went on to say that you would greatly improve weightloss if you were to get more than the minimum 250 minutes per week.
So, my goals for this week are to do moderate cardio for a MINIMUM of 250 minutes per week (50 minutes per day), and to make my daily cardio interval training. I will also attempt level two of The Shred dvd and see how that goes. In addition, I will continue with my strength training 3 times per week.
How Much Exercise Do You Really Need To Lose Weight . . .