just got back from my sprint interval training. i was listening to a podcast that talked about how its more efficient for fat loss, if you push yourself during a sprint, then recover (rest) till you're ready to sprint again. and to do that for only 40 mins. anymore than that and you start to release stress hormones (apparently) and they talked about the difference between a sprint runner and a marathon runner (good visual!).

so today was my first day. and i feel good about it.

i pushed myself for a sprint and my HR was at 90% of my maximum HR. then i recovered till 68% of my max HR, and sprinted again. the time did go faster and i felt i was able to push myself hard, because i recovered in between. i only did it for 40 mins though (with 5 mins in the beginning of walking to warm up), and then walked an additional 17 mins to cool down.

i'm going to monitor my progress and push myself that bit more each time i do this interval sprint training. next time, try to burn at least 1 more calorie during the 40 mins. and keep progressing.

summary:

40 mins of sprint training. burned 348 calories. average HR was 76%, maximum HR was 94%.
plus 17 mins of extra cool down walking (burned 113 calories) (64% avg HR, 72% max HR).

total calories burned 461 calories. total time - 57 mins.

i feel great and now going to hit the shower and also not going to eat any carbs within 2 hours of my exercise to maximise fat loss.

Nicely done, Echo!!


I just want to tell the entire world that I RAN 3 MILES this morning averaging 6mph!!!



6 months ago, I did not believe I could ever run outside, and certainly did not believe that I could ever run more than a mile. 12 months ago, I did not believe I could ever run at all...period. I was almost 60 pounds overweight, tired all of the time, backaches, headaches, knee pain, hip pain - feeling like I was 80 years old most days & wondering how I would ever be able to keep up with my young family.

Now I'm outside, loving the morning air, feeling strong, and even when I'm tired, actually ENJOYING pushing my body to new levels. WOO HOO!! Maybe that 5K is attainable after all

All I gotta say is if this is what my 40s have to offer, bring 'em on!! I'm ready to make the next decade my best one yet.

Cheryl

Thanks so much Cheryl! so nice of you!

and CONGRAULATIONS on running 3 miles, at 6pmph that is amazing! way to go!!!! and i totally agree with you, running outside is billiant! i love what you said about loving pushing your body to new levels, very inspirational, you've inspired me!

Just finished Turbo jam cardio pary mix1, followed by Chalean Extreme burn circiut 2.

Finished Chalean Extreme burn intervals.

Three in a row? Where did everyone disappear to?

Did 30 minutes step aerobics, followed by CE burn circuit 3.

I've been bugging to get our treadmill in our sunporch, so I could actually use it. I couldn't move the things myself, but it finally got done.

Got on there, I was out of breath by 3 minutes and 46 seconds. I made it to 10 minutes by going very slow, and even taking a couple small breaks.

I'm discouraged, I feel depressed, pathetic, disgusting, angry, and upset. Walking is the most common movement of human beings. I feel like I've failed at it.

Lost: I can understand your frustration, but please don't let it get you too down...everyone has to start somewhere. Each time, see if you can go a little further and understand that the more consistent you are the more you'll be able to do.
I was bigger than you when I started (I weighed more, and I'm shorter ). When I moved back to Seattle, I sold my car and used Metro to get around...walking the 3 blocks to the bus stop wore me out at first. Eventually, I started getting off the bus earlier than my normal stop so that I could walk further...until I finally stopped taking the bus altogether and was walking the 3 miles to and from work. It DOES get easier over time. And someday you'll even like that out of breath feeling (I know, I know, sounds crazy, but it's true).
You didn't fail. You started. And that's pretty darn good.

hey lost blu is completely right, the real thing you should be thinking about is that your making an effort to get the weight off and thats the most important thing.

go for 11 minutes tomorrow, 12 the next soon enough youll be able for an hour.

Blu, and Justonemore,


Thank you so much. I really needed to hear that. I wanted to get 30 minutes of cardio in today. I think I'll do 10 minutes in a little bit, and then 10 more tonight.

Thanks again!

I am resurrecting this thread because I'm pretty proud of my morning workout and I need to brag somewhere. I've been taking private swimming lessons since early July. When I started I couldn't even swim one full lap. From the start, my instructor has been trying to get me to do alternate breathing (breathing every third stroke) but I just couldn't get it down. I could only swim when breathing every second stroke. But today I finally managed it! I now have enough lung capacity to breath every third stroke, plus I'm cutting down on the rest time I need between laps. My goal is to be able to do a triathlon eventually and I feel like I'm finally seeing enough improvement that I can imagine getting good enough at swimming to manage it.

Just finished round 2 of Insanity's Pure Cardio. According to my HRM, I burned 600 calories.
Not bad at all

to you lostinstaticx! You did GREAT just by getting on that treadmill and going. Don't worry about pace, just focus on making small improvements. Add a minute each time or every other time (or each week!) until you are where you want to be. Gradual improvement is both healthy & will help to avoid injury. Keep it up...before long, you'll be at that time/pace you want! Promise.

Desert Agave - WTG!! What an awesome accomplishment!

Bunneh - yah, it has been slow on here...thanks for keeping it going and congrats on all the great workouts! WOO HOO!


As for me, I had the absolute WORST workout this AM. I did Jillian's "Banish Fat Boost Metabolism" workout yesterday, which I don't do very often because (a) it is long and (b) it kicks my hiney. The latter definitely occurred and as a result, I could hardly move this morning. I gave up on my treadmill after about 7 (lame) minutes and decided to just go for a nice, gentle run outside. After about 1/2 mile, my legs were still SCREAMING at me. I ran fast just to get it over with. Stopped after 14 minutes & was sweating like a crazy person. Once home, I discovered that I had a personal best for time - 8.75 minute mile! Yes, I only did 1.6 miles, but still, given the fact that I was so fatigued, I was at least satisfied that I did something vs. just jumping in the shower & calling it quits.

Sooooo, not exactly brag-worthy, but a small victory to not completely give up. I'll make it a better day tomorrow.

Happy Monday, fellow exercisers!