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I mentioned yesterday that I follow my own workout with kettlebells, so I thought I'd post my routine... it's been tweaked several times since I started using kettlebells last October, & it will probably be changed lots more times in the future... feel free, anybody, to offer suggestions on how to make it better...
I start with about 5 minutes of slow cardio to warm up (on my old NordicTrack ski machine), then the first set of kettlebell lifts/moves/whatever you call them... then 3-4 minutes cardio, then another set of KB, alternating like that through 5 or 6 intervals, ending with 6-7 minutes of cardio... & then yoga after that... the whole workout takes about an hour... Kettlebell sets: 1. Two-arm swings, one-arm swings 2. One-arm thrusters, triceps extensions 3. One-arm snatches, overhead presses, bicep curls 4. Sidestep with curl, halos 5. Two-arm swings, one-arm swings Sets 2 thru 4 are followed by more swings & each set, 1 thru 5, is finished out with a few body circles... Using the heavier 25 lb. KB the past couple of days has really made me aware of how important using my legs & glutes & the rest of my core & getting that "hip snap" right is to doing a good & safe KB swing... hugs :hug: |
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When I told my son I was doing interval training, he reacted just like you did... it's nice to get that kind of encouragement!.. hugs :hug: |
Thanks, LCW, for giving this a nudge back up...
Several months ago, I bought a couple of exercise DVDs, "10 Minute Solution," both dance workouts... but after giving them one try & not being able to keep up, I put them away thinking I'd never be able to do them... well, today I got them back out & tried one... if it weren't for my two left feet, I would've been able to do it easily... (it also didn't help that I was trying to dance on a carpeted floor).. what a difference the last 3 months have made!.. of course, my smaller size since starting IP has made a huge difference in my endurance, but I think just having a renewed confidence in myself helps me to not be afraid to try something new & a little challenging... So, I think I'll start including the dance workouts in my routine a couple of times a week... a little change from my sometimes-boring NordicTrack cardio... plus, I just might end up coordinated after all!.. I love IP!!!.. hugs :hug: |
Looking for shake weight updates
The search engine on this site is a disaster. :mad: I KNOW there have been discussions on the shake weight, and some people are using it regularly, and I've been trying to find some updates. But no matter WHAT combination of terms I put in, I get the "no results found" page. GRRRRRR. Am I doing something wrong? :?::?::?: And can anyone with any experiences to share about the shake weight check in please? Thanks!
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Oh, and I think it was Coastalcrafter who uses one, so you can check her posts or PM her.... |
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Hi...I just got my shake weight so just started to use it...the test result will be on Aug. 30 when I get measured again!!! So hopefully there will be a difference :)
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I got a Shake Weight about a month ago, but I'm ashamed to admit I haven't used it much yet... after kettlebells, my arms are just really tired, & I just didn't think I was doing the Shake Weight very effectively... maybe I'll figure out a better time to use it...
hugs :hug: |
This is my first post! I love this forum, lots of questions I had are being answered here! Here is one for Elizabeth if she has time. I see how important strength training is, I am wondering if Yoga is a good comparable to that? I really enjoy yoga and feel like I am working muscles just as hard as weights when I do it..... but I am not sure if it is an appropriate substitute? I just started the diet on July 28 and I am excited that I am finally losing weight!
http://tickers.TickerFactory.com/ezt...H1B/weight.png |
Scientifc American article...
From Scientific American online
August 24, 2010 hugs :hug:Can Exercise Make You Feel More Full? A study of fat swimming and running rats indicated that exercise induces brain chemistry changes that decrease appetite By Katherine Harmon By a simple food-in/energy-out model, a run on the treadmill or swim in the pool should make you want to eat more. But recent findings have suggested that exercise can actually help to slow overeating. And a new study presents evidence that the body's physiologic response to exercise can help retune the nervous system's cues and make the body feel less hungry, rather than more so. Hunger is a complex sensation, but it is determined in part by neurons located in the hypothalamus, which send signals to the brain telling it that you're either hungry or sated. Those neurons get their message from hormones, including insulin and leptin. When the body develops a resistance to these messengers, people become more prone to overeating and weight gain. And scientists have begun to suspect that cellular inflammation might be at least partly responsible for allowing these signals to get out of whack. Researchers behind the new work found that "physical activity reorganizes the set point of nutritional balance through anti-inflammatory signaling," they reported in their paper, which published online August 24 in PLoS Biology. The key to the signaling seemed to be interleukin-6 (IL-6) and IL-10, which are proteins secreted by immune cells. The compound IL-6 gets released from muscles when they contract and has been found to "play a central role in the regulation of appetite, energy expenditure and body composition," the researchers noted. But just how these compounds might be acting on the nervous system's components, such as the hypothalamus, remained murky. To further explore this association, the Brazil-based research team examined energy use in both lean and obese rats that swam or ran on a treadmill. After the exercise, both the lean and the obese rats had lower insulin levels, but the rats that had been fed to become obese went back to eating more like their lean peers. By sampling the biological profiles of some of these animals, the scientists found that the exercise had changed the obese rats' hypothalamic chemistry, which included boosting IL-6. Rats that were given an antibody to inhibit IL-6 before exercise did not show the same biochemical or feeding patterns afterward. "These molecules were crucial for increasing the sensitivity of the most important hormones, insulin and leptin, which control appetite," José Carvalheira, of the Department of Internal Medicine at the State University of Campinas in São Paulo and coauthor of the new study, said in a prepared statement. Although the intense bursts of exercise seemed to spur these noticeable shifts in chemical profiles, in this study the activity only reduced the food intake in rats that were already obese, and the activity did not seem to directly relate to immediately apparent weight loss. But this chemical change alone suggests that physical activity "could help to reorganize the set point of nutritional balance and, therefore, aid in counteracting the energy imbalance induced by overnutrition-related obesity," Carvalheira and his colleagues noted in the study. |
Hi Sheshie! Congratulations on getting collarbones!!! Love your stats at the bottom of your posts! Have you had anymore dizziness? |
Thanks!.. not only can I feel my collarbones, I can see them too!.. I love IP!..
No, no more dizziness since I upped my salt to 3/4 tsp/day... hugs :hug: |
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Sorry all I was out of town.
I did buy the Shake Weight but have not used it yet so give me a couple of weeks to see how it feels and all. to kristaljewel on Yoga... it works your muscles Isometrically so you are working them... would I consider that enough? maybe not, but as long as you are doing something is good! |
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& Welcome back Eli !:) |
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Thank you Elizabeth for the information! I will try to fit in some strength training if I can. :-)
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I ride my horse. It burns alot of calories just GROOMING him, never mind riding. Excellent cardio and works the core.
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too much vigorous exercise can knock me out of kitosis??? I have been using my bowflex, punching bag, skipping etc. for about an hour a day. This week I only lost one pound and one inch.....
am I maybe doing too much??? |
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I've been doing some reading about this and the recommendations I'll be following when I start strength training (on Phase 3), are hard strength workouts 2/week, with one day high-intensity interval training and the other days moderate, enjoyable cardio. I like swimming and walking so I'm going to do them for fun instead of as "must do" exercise. I'm sure our resident trainer will jump in with her thoughts about your situation before long. |
So I should keep it to a minimum till the later phases?
Thanks so much! why isn't my coach telling me this? She's no doctor but should know right? |
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I don't think daily max strength training and/or cardio even in maintenance is a good idea. You've got to give your body time to rest. Strength training breaks down muscle. The rebuilding and adding muscle mass (minimal bulk for women) takes place during the 2-4 days of rest. Also, going crazy on the cardio (40+ minutes daily) will probably leave you exhausted and "skinny fat," if you know what I mean. My guess is that your coach isn't telling you because she doesn't know. Some of the coaches are minimally trained, as in they know the IP program and that's about it for nutrition and fitness. In many cases, doctors are no improvement on the nutrition, wellness and fitness front. A few years ago, my GP referred me to a nutritionist to get assistance with diet changes to reduce my cholesterol levels. He knew that he didn't know enough -- WISE man. |
You are a wealth of knowlege I'm Svelting!
I will just do my regular dog walking until I reach my goal and then I will work harder on my muscle tone. It is great to have people like you on these forums I was really harsh on myself.... thanks |
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As I said there are people who have worked out from very early on in their IP Phases. Both pitakitten and Aunt Sheshie have posted about their workouts. If you've got the time, read this thread. Elizabeth is a personal trainer and she's steered a lot of IPrs in a good direction with their exercise. |
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Melanie;) |
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When it comes to resistance training you can't (or shouldn't) do it every day... your muscles DO need to recoup... as Svelting said you are tearing muscle when you do weights (sounds awful but it's not) so that your body can rebuild it healthier and leaner (see? not so bad ;) ) Try perhaps weights 3 times a week... and by that I mean DIFFERENT routine each one of those days... example... Monday : abs, back... Wednesday: biceps, triceps, shoulders... Friday: quads, glutes & hamstrings...see what I mean? Hang in there and again and again and again I will repeat this... LOOK AT YOUR INCHES more than the scale! I guarantee you that you are shrinking when you do this even if the scale doesn't show it as much... muscle is less bulky than fat (again, look back on this thread) Good luck! |
Help re: stretching a cramping quad muscle
Occasionally I will have a cramp in my leg that wakes me up. It's always in a thin band of muscle running along the inside of the thing from the side of the knee to the mid-thigh. I know prevention and taking the potassium every single day is the best solution. But when it does occur, I don't know how to stretch that baby out. Any suggestions?
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Help!!!.. I need a boot in the seat of the pants!.. :kickbutt: I've been home from Colorado for a week, & have yet to start exercising again... I admit, a big motivation before was to get ready for the hard work I'd be doing up there, but I still need more of me toned & tightened up... aaarrrrrrrrggggggg!!!.. :tantrum:
Thanks for letting me get all this frustration out of my system... I know what I need to do --- just do it!!!.. hugs :hug: |
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Yep, you're right: YOU JUST DO IT! So tomorrow morning, haul your little butt out of bed and get going! Start back with an easy routine. Or one you enjoy doing. Something. Anything. You just gotta get back into a routine - any type of routine. If all of your old routines aren't enticing to you, than what about splurging and buying a new DVD? Or if you have a public library with DVD's, check out a couple new exercise DVD's to try. (When I get home tonight, I'll post the DVD's I like) (Nope, that won't work. Tomorrow I'll post the ones I like). Hmmmmmm.... set a new goal or goals? Are there any upcoming service/volunteer oriented activities which require the amount of physical labor you just completed? Is there a R.E.I. near you? If so, check out their website to see if they have any community service projects coming up. My local REI posts 1 day trail re-building, creek clean ups.... Granted these one day opportunities aren't anything compared to the extended work you recently completed, but they'd give you a chance to continue seeing how strong and tone you've become. Leslie, you've worked so hard and accomplished soooooo much! Don't fall into a rut of boredom. Maybe try and view the daily exercising as a preparation for a larger, yet to be determined excursion. Picture yourself standing in front of a kettle bell class, teaching. What would you say to a student? You said it in the beginning of your post, you know what to do.... just do it. So here's your kick in the butt! Get 'er moving sweat heart!!!!! You can do this Leslie!!!!! |
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Come on lady ...get to it!!!! :drill::coach::frypan: |
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(Yes, the frying pan is particularly effective for my breakfast-faced friend!) |
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Another thing that works if you don't have any seltzer water....and I know this sounds REALLY bizarre but it really does work...some pressure point...I saw it on TV and have tried it myself and was successful. Press your upper lip between your thumb and forefinger...hard. (your thumb is under the lip the forefinger over it) Hold it for a while and you will feel your cramp dissipate. Good luck! |
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What kind of horse do you have/riding do you do? |
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