It’s been just over a week now that I’ve been back on the exercise wagon.  Since last monday I’ve ony taken one day off from my cardio and weight training routine, and I took that day (Saturday) off by design.  In my plan I workout 6 days a week, with alternating days of weights and cardio.

photo credit: shoothead

On Sunday I did my lower body weights routine for the second time since I re-started, and while it was hard, I wasn’t as sore as last week when I did the same routine. The routine is starting to set in.

Last night I went running on our treadmill using a built in high intensity interval training (HIIT) program.  In the program you start out walking, and work your way up to running 6.5 miles per hour at a higher incline after a few minutes.  The routine repeats this pattern 4 or 5 times.

By the time I was done I was soaking with sweat and was extremely short of breath. I think I am right at the point where I’m doing just the right amount -not enough to make me collapse, but enough to challenge me.

Tonight, I’m back on the upper body weight routine that I talked about last week.

My workout plan does get a bit repetitive, but I know it works since I lost so much weight last year doing the same thing.  After I’ve been doing it for a few weeks I may switch things up a bit with some workout tapes or other types of cardio to make sure I don’t burn out on the routine - and to keep me motivated.

What types of things do you do to keep motivated, and keep things interesting?

Last night I did my upper body weight workout for the first time in a couple of months. Whenever I go that long without doing a weight workout, the first time I lift again I get really sore. This morning, I am really sore - I can barely lift my arms above my head!

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photo credit: Gio JL

Today, since I am alternating between cardio and weights days, I am once again back to a cardio workout. Today I’ll be doing some interval training, or better known as high intensity interval training (HIIT). Here’s an explanation of what it is from Wikipedia:

Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity.

This training technique is often practiced by long distance runners (800 metres and above) although some sprinters are known to train using this technique as well.

Distance runners often practice intervals on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting between (for a set distance/time.) An example could be 12 repetitions of 400 meters with a 200-meter jog between each. Distances can also vary; one example would be a “ladder” workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.

Interval training is a favorite of coaches because of its effectiveness in cardiovascular buildup and also its ability to make more well-rounded runners.

More generally, it can refer to any cardiovascular workout (e.g. stationary biking, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity. One popular workout that incorporates this methodology is so-called “walk-back sprinting,” in which one sprints a short distance (anywhere from 100 to 800 meters), then changes directions and walks back to the starting point (the recovery period) to do it again. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200 meter sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery.

It is believed by many in the fitness industry that this method of training is more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This has been confirmed in at least two studies

As mentioned above, HIIT is an excellent way to maximize your workout if you are limited on time as I often am.   I know it works from experience. Last year I lost almost 40 pounds using a combination of weight training and HIIT.  Unfortunately I stopped doing it and I’ve gained 15 back. But now I’m back on course and looking to lose that last 25 or so pounds.

Wish me luck!

Tonight I’ll be doing my upper body weight workout. I recently signed up for a site that allows me to post video of different exercises on my blog, so I thought I’d use some of those exercise videos here to show you my routine that I’ll be doing tonight.

How do I do the routine

When workout out with weights I have a pretty simple routine that I follow. I lift weights 2 to 3 times a week, alternating every other day with upper body and lower body workouts. For each body muscle group that I’m working out I’ll do 6 sets, with varying weights and with reps of 12, 10, 8, 6 and two sets of 12 (but different exercises). For example, for my shoulders tonight I might do something like this:

Dumbell Shoulder Press
Set 1: 12 reps with 15 pounds
1 minute rest
Set 2: 10 reps with 20 pounds
1 minute rest
Set 3: 8 reps with 20 pounds
1 minute rest
Set 4: 6 reps with 25 pounds
1 minute rest
Set 5: 12 reps with 20 pounds
no reset
Set 6: 12 reps with 20 pounds, but a new exercise.

Upper Body Weight Workout

So here are the exercises I’ll be doing tonight.

Chest:

Shoulders:

Back/Shoulders:

Triceps:

Biceps:

What are you doing for a weight routine? How often do you lift?

photo credit: maHidoodi

I went running last night on our treadmill for the first time in months.  The weather here has cooled down a bit, and sometimes its just nice to run inside, instead of freezing outside.  I know I shouldn’t mind the cool weather because it’s going to get a whole lot colder than this very soon.  Oh well, sometimes I just like running inside so I can watch some TV as well.

I did a high intensity interval workout on the treadmill last night, running for about twenty minutes.  Man was it tough!  I can feel the results of not working out for a couple of months!

For the interval training I started out running slow, and then worked my way up to running 5 minutes later - doing this 4 times.   Top speed for me tonight was about 6.3 mph, which for some might  not be too fast, but for me is fast enough with the shape I’m in.

I am so sore today.  I had forgotten how tough things can be when you don’t workout for a while.  The first time you lift weights or run after a long hiatus, it can be a big wakeup call. Luckily I usually am able to bounce back after a few days, and the soreness gets better. Read about why you get sore in this previous article.

Tonight I’m doing upper body weights - wish me luck!