According to Dr A., incorporating exercise into your DAILY routine will not only supercharge your diet and you will lose weight faster, but you will tone your body, take inches off your waistline, rev up your metabolism and get off frustrating weight loss plateaus.
His fitness program is 20 minute a day program (minimum). The interval walking (alternating periods of fast or very fast walking with periods of slower recovery walking) is to boost your metabolism so that you burn more calories and fat. It also means you will continue to burn more fat and calories after you are done exercise. This is the cardio portion.
His Total Body Workout focuses on exercises that strengthen your core (muscles in the abdomen, back, pelvis and hips). This promotes balance, stability, good posture and coordination. It tones arms, legs and increases flexibility.
Basically he prescribes rotating each day beginning with interval walking and then follow the next day with workout/strength training.
So our challenge will be to come up with our own individual exercise plan. If you are a beginner, you will go slow, working thru the easy pace to moderate and as you get stronger moving into the revved up (and ultimately supercharged). You can walk outside (do a 5 minute slow walk, and then do 15 - 60 seconds of fast walking, followed by slow again - rinse repeat until you have walked 20 minutes). As you grow stronger you will lengthen the faster pace and shorten the slower pace times (still do the 5 minute warmup though).
Easy pace = think walking the mall pace where you can carry on conversations. This is the warmup.
Moderate pace = walking a little more brisk, breathing faster but can still carry on a conversation.
Revved up = a bit short of breath, difficulty carrying on a conversation
Supercharged = walking as fast as you can and can't sustain the pace for very long.
For those folks who have Leslie Sansone Walking Away the Pounds dvds - she does interval walking so her dvd's would qualify for this.
For those folks who have access to treadmill, stationary bikes, ellipticals - you will have to figure out the intervals. Basically increasing resistance, or adjusting the grade.
Basically interval training is ANY exercise that gets your cardio going, that uses a warm up, and then goes into intervals. If you have cardio exercises you follow online, Sparks, etc - you can adapt it.
For the Total Body Workout exercises - think strengthening exercises, core exercises...Many of us already do strengthening exercises. Sparks has many options available suited for each individual.
SO let's do a challenge! Incorporating 20-30 minutes of cardio with intervals and strength exercises. If you want to participate, state if your are a beginner, intermediate, or advanced.
Beginners: 2 days of 20 minutes of cardio rotated with 2 days of strength training. Three days off!
Intermediates: 3 days of 30 minutes of cardio, rotated with at least two days of strength training. Two days off!
Advanced: Minimum 30 minutes of cardio days rotated with strength training days. No days off!
Stretch before and after every workout for added flexibility! Ultimately you are wanting to increase your workouts to daily. For some folks who are just starting, this may take awhile.
I will reset the teams goals on Monday so that this can be tracked as a streak. Also if you start as a beginner and decide to change up to an intermediate - post that on this thread so that we can calculate your "total" between the 2 streaks.
Contest begins on Monday, August 4th and will run for 6 weeks until September 15th (since we have Labor Day holiday in there and I think 6 weeks will allow some folks to actually develop the exercise into a habit. I don't expect folks to have a long streak nor will be it as easy when real life interferes. But that is what makes it a challenge - to figure out how to get your exercise, your needs met regardless.
In case of another tie, the person with the longest veggie streak will be the deciding factor (yes I am pure evil). The veggie streak will also be reset on Monday.
The prize, besides a revved up metabolism and establishing an exercise program is a pedometer or the Jillian Michaels 30 Day Shred dvd.
So whose in?
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
Kierae - happily maintaining since 1/2009
Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network www.myfitnesspal.com/food/diary/Kier
| current weight: 146.0