Today was my cardio day so I decided to do a HIIT workout. Essentially, if you read any article online it will tell you that HIIT is a great way to burn the calories without muscle loss. Apparently, there is a longer fat burning effect. Or in other words, you will continue to burn calories even a few hours after completing the cardio workout.
Here is a summary: http://ezinearticles.com/?5-Reasons-Why-HIIT-%28High-Intensity-Interval-Training%29-is-Smarter-Cardio&id=1327656
All in all my workout was 31 minutes long. I started off with a 5 minute warm-up at 5mph. Right after, I shot it up to 9mph and jogged for a minute. It actually takes about 10 seconds to change speeds on the treadmill. I repeated this 6 times and did 10mph in the end. Here is my workout summary:
5 minute warmup at 5mph
9mph for 1 minute followed by 3.5mph for 3 minutes
9mph for 1 minute followed by 3.5mph for 3 minutes
9mph for 1 minute followed by 3.5mph for 3 minutes
9mph for 1 minute followed by 3.5mph for 3 minutes
10mph for 1 minute followed by 3.5mph for 3 minutes
10mph for 1 minute followed by 3.5mph for 5-10 minutes (cool down)
Ab workout
3 sets of 20 situps, and 20 leg raises
Showing posts with label cardio. Show all posts
Showing posts with label cardio. Show all posts
Wednesday, September 29, 2010
Friday, September 3, 2010
End of my Cardio Challenge - start of Cardio Kickboxing!
Miles-to-date: 70
Goal: 100 miles
As you may all see, I did not reach my goal of 100 miles. My cardio challenge ran for about 3 weeks and perhaps I was overly optimistic just like any other workout you start off.
Overall, I think this was a great way to get myself into jogging. Amazingly, I can now do 4-5 mile jogs non-stop (quite an accomplishment). However, there are a few things I still need to improve on which will come as I run more and start doing more HIIT training sessions.
What's next? I keep saying I will come back and do another round of Insanity but I don't think I am ready for it mentally. I really do miss weight lifting so I will definitely be doing some of that for sure but this coming month I actually signed up for Cardio Kick Boxing which should be High-intensity. So this means I will be writing about cardio kickboxing for the next month!!!!!
Here is a youtube clip about cardio kickboxing from MerleLeonard:
I will be sure to take before and after pictures!!!!
Goal: 100 miles
As you may all see, I did not reach my goal of 100 miles. My cardio challenge ran for about 3 weeks and perhaps I was overly optimistic just like any other workout you start off.
Overall, I think this was a great way to get myself into jogging. Amazingly, I can now do 4-5 mile jogs non-stop (quite an accomplishment). However, there are a few things I still need to improve on which will come as I run more and start doing more HIIT training sessions.
What's next? I keep saying I will come back and do another round of Insanity but I don't think I am ready for it mentally. I really do miss weight lifting so I will definitely be doing some of that for sure but this coming month I actually signed up for Cardio Kick Boxing which should be High-intensity. So this means I will be writing about cardio kickboxing for the next month!!!!!
Here is a youtube clip about cardio kickboxing from MerleLeonard:
I will be sure to take before and after pictures!!!!
Sunday, August 22, 2010
Days 10 through 15 of the Cardio Challenge
Miles-to-date: 42.9
Goal: 100 miles
Day 10: 5.6 miles
Day 11: 2.2 miles
Day 12: 0.5 miles
Day 13: 0.5 miles
Day 14: 2.0 miles
Day 15: 3.0 miles
5 Day total = 13.9
These last few days weren't really great jogging days as you can see. I am not sure I can reach my 100 mile goals anymore as I will be out the following weekend. Unless, I get in 6 miles in per day. :(. so sad...
Goal: 100 miles
Day 10: 5.6 miles
Day 11: 2.2 miles
Day 12: 0.5 miles
Day 13: 0.5 miles
Day 14: 2.0 miles
Day 15: 3.0 miles
5 Day total = 13.9
These last few days weren't really great jogging days as you can see. I am not sure I can reach my 100 mile goals anymore as I will be out the following weekend. Unless, I get in 6 miles in per day. :(. so sad...
Monday, August 16, 2010
Days 6, 7, 8 and 9 of the Cardio Challenge
Miles-to-date: 29.0
Goal: 100 miles
Day 6: I jogged another 5.6 miles on Day 6. I followed the same path I did the previous day and pushed myself to jog 40 minutes, walk 5 minutes and jog another continuous 20 minutes. For cool down, I walked for 10 minutes.
Days 7 & 8: Did no exercise at all! There was minimal walking on the weekend.
Day 9: Today was day number 9. I also jogged my same route but this time I didn't really time myself. I kind of looked at the time after about 5 minutes of jogging and just kept going and going and pushing and pushing. I think probably jogged non-stop for about 50 minutes and walked for 10-15 minutes. In summary, I jogged/walked 5.6 miles again plus another mile I walked during the day running an errand.
Now, I am all tired :(. I should probably be taking my multivitamins daily to make sure I am doing ok in the vitamins department.
Goal: 100 miles
Day 6: I jogged another 5.6 miles on Day 6. I followed the same path I did the previous day and pushed myself to jog 40 minutes, walk 5 minutes and jog another continuous 20 minutes. For cool down, I walked for 10 minutes.
Days 7 & 8: Did no exercise at all! There was minimal walking on the weekend.
Day 9: Today was day number 9. I also jogged my same route but this time I didn't really time myself. I kind of looked at the time after about 5 minutes of jogging and just kept going and going and pushing and pushing. I think probably jogged non-stop for about 50 minutes and walked for 10-15 minutes. In summary, I jogged/walked 5.6 miles again plus another mile I walked during the day running an errand.
Now, I am all tired :(. I should probably be taking my multivitamins daily to make sure I am doing ok in the vitamins department.
Friday, August 13, 2010
Days 3, 4 and 5 of Cardio Challenge
Total miles: 16.8
Goal: 100 miles
These past few days were super tiring! On Day 3, I only jogged / walked for 2.7 miles. I got home around 530 and had an hour to get ready for dinner so I went out for a short jog. I probably only burned about 100-200 calories which isn't much at all.
On Day 4, I had my weekly outdoor sports activity day. So this is why it was a low mileage day. The league is going to end in mid-September once summer is really over so I won't be able to do many miles on these days until then. But by then my cardio challenge would be over! I got only 2 miles this day probably burning less than 100 calories.
Yesterday was Day 5. I kind of had an idea of what my route would be but I also felt it wasn't long enough so I jogged a little extra. My goal was to do 6 miles of jogging and walking but I wouldn't know until I got home to map it out so I kept going at it as long as possible. I jogged for 30 minutes before I needed a break. I then walked for 10 minutes and jogged for another 30 minutes. I never knew I had it in me! I then cooled down for 5 minutes. So in total I jogged for an hour and walked for 15 minutes - amazing!!!!!!!!!!!!!!!!! I was starving by the time I was done so I had a protein shake right after. I checked my miles and I was ecstatic - I completed 5.6 miles! This is now my new bar. By the way, I was jogging pretty slow - probably at 5mph. LOL.
What is the Cardio Challenge?
It is my 3 week period where I focus mainly cardio. More specifically, on walking and jogging as I can track the number of miles done over the 3 week period. The goal? To burn fat!! And I set a numerical goal of 100 miles which is equivalent of about 4.75 miles per day.
Goal: 100 miles
These past few days were super tiring! On Day 3, I only jogged / walked for 2.7 miles. I got home around 530 and had an hour to get ready for dinner so I went out for a short jog. I probably only burned about 100-200 calories which isn't much at all.
On Day 4, I had my weekly outdoor sports activity day. So this is why it was a low mileage day. The league is going to end in mid-September once summer is really over so I won't be able to do many miles on these days until then. But by then my cardio challenge would be over! I got only 2 miles this day probably burning less than 100 calories.
Yesterday was Day 5. I kind of had an idea of what my route would be but I also felt it wasn't long enough so I jogged a little extra. My goal was to do 6 miles of jogging and walking but I wouldn't know until I got home to map it out so I kept going at it as long as possible. I jogged for 30 minutes before I needed a break. I then walked for 10 minutes and jogged for another 30 minutes. I never knew I had it in me! I then cooled down for 5 minutes. So in total I jogged for an hour and walked for 15 minutes - amazing!!!!!!!!!!!!!!!!! I was starving by the time I was done so I had a protein shake right after. I checked my miles and I was ecstatic - I completed 5.6 miles! This is now my new bar. By the way, I was jogging pretty slow - probably at 5mph. LOL.
What is the Cardio Challenge?
It is my 3 week period where I focus mainly cardio. More specifically, on walking and jogging as I can track the number of miles done over the 3 week period. The goal? To burn fat!! And I set a numerical goal of 100 miles which is equivalent of about 4.75 miles per day.
Tuesday, August 10, 2010
Days 1 and 2 of Cardio Challenge
Total miles: 8.5
Goal: 100 miles
A couple of days ago I jogged about 4 miles. However, all that time I thought I had planned my route such that it was 5 miles of jogging. I was totally wrong :(. It was a bummer, because by the end of the jog I felt soooo proud of myself.
Yesterday I followed the same route nearby where I live and added a little more and that made my jog to be 4.5 miles. I definitely need to find a 5 mile route. On my route, there is a sandy track. I jogged there for a bit but I just can't stand the dust (if there is wind), so I won't be going there anymore.
How do I keep myself motivated?
To be honest, I used to hate jogging. I jogged at the treadmill and I used to quit after 20 minutes. Tip #1: go jog outside if the weather is nice. By jogging outside, you will jog at your more "natural" pace and you will be a lot more distracted by people you see, trees, cars and even the change in sidewalk!
Goal: 100 miles
A couple of days ago I jogged about 4 miles. However, all that time I thought I had planned my route such that it was 5 miles of jogging. I was totally wrong :(. It was a bummer, because by the end of the jog I felt soooo proud of myself.
Yesterday I followed the same route nearby where I live and added a little more and that made my jog to be 4.5 miles. I definitely need to find a 5 mile route. On my route, there is a sandy track. I jogged there for a bit but I just can't stand the dust (if there is wind), so I won't be going there anymore.
How do I keep myself motivated?
To be honest, I used to hate jogging. I jogged at the treadmill and I used to quit after 20 minutes. Tip #1: go jog outside if the weather is nice. By jogging outside, you will jog at your more "natural" pace and you will be a lot more distracted by people you see, trees, cars and even the change in sidewalk!
Friday, August 6, 2010
New Workout Routine! Cardio Challenge
After last nights workout I decided I need to focus on ONE goal at a time. I feel like I don't have enough time to complete anything with good results.
For example, a couple of months ago I tried doing weight lifting and cardio - Did NOT work. This month I tried doing cardio, insanity and weightlifting - it is NOT working. I am only fooling myself by making a workout plan that is this challenging.
I have decided for the rest of August I will start up my own CARDIO CHALLENGE. Now that I have completed 1 cycle of Insanity, I feel I can run more. So what I am goign to do is dedicate the month of August to Jogging and cutting some fat (my goal is of 6-9% body fat).
Also this morning I got up and measured my waist. It is down to 33 inches. It was only last week that it was measuring 33.5 inches!!! yahoo!
NEW GOAL: Jog 30 miles a week
For example, a couple of months ago I tried doing weight lifting and cardio - Did NOT work. This month I tried doing cardio, insanity and weightlifting - it is NOT working. I am only fooling myself by making a workout plan that is this challenging.
I have decided for the rest of August I will start up my own CARDIO CHALLENGE. Now that I have completed 1 cycle of Insanity, I feel I can run more. So what I am goign to do is dedicate the month of August to Jogging and cutting some fat (my goal is of 6-9% body fat).
Also this morning I got up and measured my waist. It is down to 33 inches. It was only last week that it was measuring 33.5 inches!!! yahoo!
NEW GOAL: Jog 30 miles a week
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