Tag Archives: gym

High Intensity Interval Training (HIIT)

10 Mar

In the past, I though the longer the cardio session the better…so untrue. While it is important for long distance runners (marathoner and half marathoner) to rack up the mileage for strength and endurance, for the average person, trying to lose fat and gain muscle, these long distance runs won’t get you the results you want. And they take up a lot of time!

Sure I enjoy a nice long run now and then to clear my head, or enjoy a nice spring day, but during the winter months I do NOT run out side. Cold and snow are my nemesis.  In New England it seems winter lingers for 7 out of the 12 month a year. Winter and I just don’t get along. The cold gets deep in to my bone. I get achy, chills and sore. My circulation is poor so my feet because blocks of ice and every step is painful. What am I to do?

Long runs on the treadmill are not an option for me either. I get bored out of my mind!

And then I discovered High Intensity Interval Training, or more commonly refered to as HIIT.

Here are some sites  discussing the pros and cons of HIIT and give examples of different HIIT workouts.:

http://bodyforlife.com/library/exercise/cardio
http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine
http://www.intervaltraining.net/hiit.html
http://www.hiitsource.com/

This form of training helps you burn fat while building muscle in the shortest amount of time possible.

20 minutes and your done.

High intensity intervals consist of a very intense interval, followed by a lower intensity interval. This cycle is typically repeated for 10-20 minutes.

HIIT can be done outside or inside the gym, on the treadmill, elliptical, step-mill or bike.  

Here is one of my favorite HIIT workouts:

On the treadmill:

Warm up 2

sprint all out 20 sec.

recover at a slow pace 40 sec.

repeat for 15 min

cool down for 2 min

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A Fresh Start

19 Jan

Ok, I have decided to start doing this blog thing again, AND to do it much more consistantly. I started this blog to help hold myself accountable for the food I eat and the exercise I do. However, I have been slacking. It’s been a busy time with tones of food, family parties, (it is the holiday season!), work, and……MOVING!

That’s right, my boyfriend and I took the big plunge….

We bought a condo!!!!!

I love it, it’s perfect for us, but it was a lot of work dealing with the physical move and all the prep, paperwork, and stress that is involve. But in the end it was TOTALLY worth it!

Over all, yes I have been slacking on bloging, I have been slacking on eating healthy, and I have been slacking on exercise.

I said to myself, OK, January 1st, time to be healthy. But every week I find an excuse to put off my “healthy eating” for another week.

But this is it! No more excuses!

My most recent excuse to indulge and skip on exercing was to spend time with my boyfriend. His work schedule will be changing soon and we will never see each other, I will be working days and he will be working nights. So lately I have just been spending as much time with him as possible, which means, eating crap, and hanging around.

But his new schedule has started and my new plan has begun!

One of my biggest issues is night time boredom eating. And guess what, now that Pat is working nights… I will be board and probably want to revert back to my old ways of eating everything in sight, because it is there, and because I a board.

But that is NOT going to happen!!! I have a plan!!

I am going to maximum my time by getting in great gym sessions and by preparing healthy meals.

My goal is:

*3 square meals a day:

*Eating more Fruits and Veggies

*Picking healthy snacks

*Drinking more water

*Preparing healthy dinner for my self (If I don’t have my boyfriend to cook for, I don’t bother_

*Asking myself if I am really hungry, or am I just board.

My plan kick starts tomorrow.

I plan on logging everything I eat. I will try to take as many pictures as a can.

Hopefully I will be able to stick with this plan and utilize the blog to share my progress!

See ya tomorrow!

Healthy and Yummy Dinner

29 Sep

Tonights dinner is filled with healthy goodness. i made I made salads with green leaf lettuce and spinach,  topped with peppers, onions, mixed nuts, and a little feta. For a side I made some delicious sweet potato fries. Even though sweet potatoes are SUCH a pain to cut, it is well worth the sweat for these sweet sweet fries! YUM!

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I had a great work out today. A little free weights, a little ellyptical and a little stepping makes me a happy girl!

Does anyone else like free weights? What is your favorite type of strength training?

Fall Changes

20 Sep

I started my Sunday morning off with a great sweat session. I love my Sunday morning routine. I headed to the gym, http://www.pumpsfit.com/ ,  around 7:30. I started with a quick elliptical warm up to get my blood pumping. At 8:15 it’s BODY PUMP. This hour long class hits all the right places. Using a weighted bar we do squats, lunges, triceps, biceps, shoulders, back…..basically everything. It’s a  great workout!

At 9:30 is trekking. This class takes place on the treadmill. The instructor takes you from walking and running up hills to lunging, squatting and sidestepping during this half hour class.   The class usually has 5-10 people, but today it was just me! I got a one on one section. It was great. I was tired before the class started and was thinking about backing out,  but I couldn’t once I saw I was the only one who signed up! I felt great after the class and I am glad I pushed through!

For breakfast I made some plain oatmeal mixed with cinnamon an apple and a little peanut butter.

By nature I am a coffee girl, but lately, the coffee just hasn’t been cutting it. A girl who could drink coffee all day can now barely get one cut down.

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I decided to try some tea. I have a huge tea case with tons of different flavors. Today I went with the ginger flavored tea. I must say I am very happy with this switch. The tea was sweet (I added 1 splenda pack) enough to keep me wanting more and the warming flavor makes me feel great.

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I think I’m going to keep this tea kick up!

I love it!