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Thanks Mercy!! :)
i got my dvd in the post this morning, last chance workout, biggest loser with jillian michaels, killer workout! heheh was great. did all 3 workouts, lasted an hour and i burned 450 calories. its a combination of cardio and resistance training. most of the exercises in fridays plan was on the workout hehe thanks for fridays plan! |
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Saturday's workout for Mercy and Dr. Echo:D
Take your pick echo, just do it:D Today's Workout Cardio Day It's your choice — do any kind of cardio you'd like today, but remember to get your heart rate up to 85%. Home > Fitness & Exercise > Cardio: What to Do EmailE-mail PrintPrint Cardio: What to Do From walking outside to working out with your favorite cardio DVD, how do you know which kinds of cardio are best? Do you walk, swim, step, or climb your way to fitness? The answer is: all of these. Find out which kinds of cardio are effective! When to Do Your Cardio Contrary to popular opinion, there’s no "right" time of the day to do cardio. The most important thing is that you do it. There is an established misconception that cardio is most effective first thing in the morning on an empty stomach, the theory being that you won’t have eaten in 8 to 10 hours, so there will be less blood sugar available for fuel, which will force your body to draw on and burn more of its stored energy. This is absolutely untrue. A calorie is a calorie no matter what. It doesn’t matter if the calories are from fat or from carbs — as long as you are burning more of them than you are taking in, you will lose weight. If anything, working out on an empty stomach could make you feel weak and could inhibit your performance. The best advice is to do your cardio whenever you have the energy for it, whether it’s morning or evening, on an empty stomach or following a snack. All that matters is that you are putting as much into every workout as you can — do that, and you’re guaranteed to get the most out of it. My workout plan allots for one day a week strictly devoted to cardio, but if you want to do extra cardio, do it after your circuit training for the day for weight loss "extra credit." How Long to Do Your Cardio When it comes to duration, you should do a minimum of 30 minutes and a maximum of two hours of cardio in any single session. On the one hand, the number of calories you burn in half an hour might not make it worth the trip to the gym (unless you’re going completely hard-core in your cardio session).On the other hand, you don’t want to exercise intensely for more than 2 hours straight, as excessive activity of this kind releases stress hormones into the body, such as cortisol, which inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection. Choosing Your Cardio There are a million and one exercises that you can do for cardio. So how do you know which kinds of cardio are best? Do you walk, row, spin, step, or climb your way to fitness? The answer is all of these. You should do whatever you enjoy the most.. If you only have access to one type of exercise, you can change the way you use it every once in a while so that you are avoiding the workout plateau and keeping yourself challenged and motivated. If you need information about specific cardio workouts, learn more about your options here. You can also find out an estimate about how many calories you're burning during certain activities in my activity calculator. Finding Your Intensity During Cardio When it comes to intensity, use your best judgment. If it feels too easy, increase intensity; if it feels too difficult or your form is compromised, decrease intensity. You will find that your abilities change as you move forward, so it is important to adjust your intensity levels as you increase your fitness level. Ideally, I want you to make sure you’re pushing yourself and keeping your heart rate at 85 percent of your maximum while you are doing it. To figure out your target heart rate, use this heart rate calculator. I strongly recommend that you purchase a heart-rate monitor, which will give you instant feedback on how you're doing, letting you know if you're working too hard or not working hard enough.. Today's Workout Cardio Day It's your choice — do any kind of cardio you'd like today, but remember to get your heart rate up to 85%. |
Today is my scheduled rest day, but I will walk at least 45 min today.
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Just 2.5 this week-end with all the rain.
37/50 MILES |
Monday, December 14, 2009 Mercy and Dr. Echo's plan:D
Email E-mail Print Print Warm Up/Prep 5 minutes Circuit 1 1 ) Jumping Squat 3 sets of 15 The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes. 2 ) Plyo Push-Up 3 sets of 15 The plyometric push-up builds muscle by adding resistance to the regular push-up. Circuit 2 1 ) Military Shoulder Press 3 sets of 15 The Military Shoulder Press defines and tones the upper body. 2 ) Sumo Squat 3 sets of 15 This squat modification places a greater emphasis on the inner and outer thighs. 3 ) Mountain Climbers 3 sets of 1 1 minutes It's an uphill battle! This killer move works your cardiopulmonary system, chest, shoulders, lower abs, and transverse abs. Circuit 3 1 ) Bench Dip 3 sets of 15 Use a chair or a bench, and your own body weight, to work your triceps. 2 ) One-Leg Pelvic Thrust 3 sets of 15 This variation of the pelvic thrust really works your glutes. If it's too strenuous for you, go back to the basic version and keep both feet on the step. 3 ) Jumping Rope 3 sets of 1 2 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. Circuit 4 1 ) Weighted Crunch 3 sets of 15 The weighted crunch is for building a "six-pack." This modification targets your upper abs, and adding weight to the exercise stimulates muscle growth. 2 ) Jumping Jacks 3 sets of 1 1 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 5 1 ) Triceps Kickbacks 3 sets of 15 Isolate your triceps and say goodbye to flabby arms. 2 ) Russian Twists 3 sets of 15 Want six-pack abs? This is a full-on abdominal routine that works the rectus abdominus, internal and external obliques, and transverse abs. 3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. Cool Down 5 minutes |
A quick 2.5 with the mutts this morning....my sister is coming over soon.
39.5/50 MILES |
week 3 with sadness, Mercy is al:(one this week
14th mon completed JM's workout:) 15th tues 16th weds 17th thurs 18th fri 19th sat 20th sun Total Smilies = Total minutes = |
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yah dont push it, its best to let it heal properly as you dont want to slow down the healing process. but great idea on being able to do upper body workouts. if the doctor says its okay, you can get loads of calorie burn through shadow boxing, holding hand weights aswell. just moving your uppper body only. but check with your doctor if you can do that. get well soon! :getwell: ps i love all your xmas smilies!!!!!! |
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WOW!! you totally killed it last week, 7 smilies!!! way to go! congratulations ! you totally kicked my *** !!!! well done :congrat: |
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there are loads of smilies to choose from. just click on Advanced, and then click on MORE for eg: this is how i would have allocated smilies :) i have edited your post and added the smilies. just to show you as an example. but you totally dont have to do the smilies. i just love the xmas smilies and giving myself one for each different workout i do :) btw you are amazing with all the different workouts! very impressive! Quote:
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I am so motivated in my efforts to get fit since I joined her website. It's funny how when you pay for something, you don't want to let up, or it's a waste of money right? It's funny, but the irony is that I hurt myself in September doing the 30 day shred and that really threw me off of my game as I couldn't exercise for weeks, then the eating started, so..........I join her website. She is getting money from me left and right lol.She hurts me then repairs me:D You know what though? I have still reached my goal of getting under 140 since I joined 3fc, and I haven't been this thin going into the holidays for 8 years so that being said, I am really glad I am here and have gotten to know you a little bit and you have been a great support system for me. I think I lurve you:hug::hug: |
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you've been an AMAZING support for me too!!! and wow you're in the 130s, that is absolutely fantastic!!!! you are so rocking it!!! lol at knowing when you pay for something you utilise it more. that is so true! and thats so funny how she hurts ya then repairs you. i really admire you're commitment to her workouts. you're doing so great! i have all her books on my shelf, i still havent finished reading all of them though :) and i listen to her podcasts everyday. i know what you mean about injuries. i tend to eat more when im injured or out of commission. my abs have recovered, thankfully but my 2nd toe has been abit swollen for over a week now, it got abit better, and then i did jump training and i must have aggravated it again. so i just put some ice on it. it started when i did wind sprints a couple of weeks ago and i could feel in getting abit swollen. but yah i think i will take it easy for a few days for it to heal and maybe do bike instead, nothing that involves jumping. |
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