Tag Archives: treadmill

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

Treadmill v Hitting the Road

17 May

Do you find it easier running on a treadmill or outside?

I don’t know if there is a “scientific” different between the two, but my body defiantly moves better on a treadmill. Maybe it’s because the treadmill helps propel me forward? There is no moving floor outside, so the only thing making me move is me! I have never noticed a difference until recently. I use to run all the time, both outside and on the treadmill. I could go for long runs outside and never feel weak or unable to finish, oe I would run on the treadmill and be able to challenge my self with hills and speed. I cut way back on running for a while and am trying to get back into it. Running on the treadmill seems so much easier! Especially if I warm up on the step master (it gets my legs nice and loose!) Today, my outside run seemed to take f-o-r-e-v-e-r, (f-O-r-E-v-E-r- said as the kid in the Sandlot) and I had no motivation or energy to motor it up a hill or sprint between telephone poles, or race the traffic (one of my favourites!)  I hope my body will adjust to running outside soon!

On another note,

Tonight’s dinner was absolutely FABOULUS! My goal has been to try one new fruit or vegetable each week. A few weeks ago it was kale, this week it was parsnips, and tonight I prepared both using amazing recipes from the blog world.  Kale Crisps have been all over the place, I just had to try them, and Angela from Oh She Glows has raved about these parsnip fries, so I figured I’d give it a go.

My taste buds are so happy!!!

I love learning new recipes!!

For the Kale Crisp:

  • 5 heads of Kale- washed and ripped into bite size pieces (removing the center stem)
  • Spray oil
  • Salt
  • Minced garlic flakes
  • Onion Powder

Heat oven to 350,Line a cookie sheet with tinfoil and spread the Kale out flat, spray with oil and sprinkle salt, garlic, and onion powder, bake 10minute or until crispy.

And for the Parsnip Fries:

  • 5 parsnips (pealed and cut into fries)
  • 2 1/2 tbsp peanut butter
  • 1 tbsp olive oil
  • ½ tsp salt

Heat oven to 400, line a cookie sheet tinfoil, mix peanut butter, oil and salt, then add parsnips and toss around until coated with the mixture. Spread them out on the pan and bake for 40 minutes, and then enjoy a little bit ‘o’ heaven!

(I made a double batch to have some for tomorrow 🙂 )


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!