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WSSC Cardio Routine

asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/19, 11:52 AM Mondays - after lifting - or at a seperate time of day if you can manage. HIIT: Start with this routine and add 1 1-minute up interval each week, until you get to 12 intervals: Minutes Intensity level 1-3:00 easy pace, warm-up 3:00 - 4:00 moderate pace, this will be your recovery pace 4:00 - 5:00 all out pace - work it, one minute! 5:00 - 6:00 recovery pace 6:00 - 7:00 all out pace 7:00 - 8:00 recovery pace 8:00 - 9:00 all out pace 9:00 - 10:00 recovery pace 10:00 - 11:00 all out pace 11:00 - 12:00 recovery pace 12:00 - 15 easy cool-down pace So - 4 intervals to start with - get breathless, get your heart rate up, watch for it to recover moderatley and then push it up again - Have fun! Tuesdays - no cardio Wednesdays - 30 minutes moderate pace - push yourself, warm-up and then get your heartrate up in the 75% - 80% , range most of the time, then cool-down and stretch and do your abs. Thursdays - same as Mondays HIIT after workout or seperate time of day Fridays - no cardio Saturdays - same as Wednesdays, abs if up to it. Sundays rest! Okay - pretty simple for now! Let me know what you think! -------------- Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another. Richard Bach
Deni Posts: 119 Joined: 2004/06/07	2007/02/19, 01:33 PM Whew! That doesn't look too bad at all. (she says with a sigh of relief.....lol) -------------- Deni ------------------------ To accomplish great things, we must not only act, but also dream; not only plan, but also believe. - Anatole France
georgiagirl Posts: 421 Joined: 2006/07/11	2007/02/19, 01:39 PM ok maybe I am just dense... but what exactly do you mean by add one 1 minute up interval each week? -------------- My Catahoula did it.
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/02/19, 02:43 PM we'll start with 4 intervals week one then move to five the following week and so forth... so we'll start with a 3 min warm up...4 1 min all out intervals 5 1 min recovery intervals...followed by a 3 min cool down for a total of 15 minutes...the following week add 1 min ea all out and recovery...make sense??? -------------- "But more than anything, more than anything, My wish, for you, is that this life becomes all that you want it to, Your dreams stay big, and your worries stay small, You never need to carry more than you can hold" My Wish Rascall Flats I sing this song to my kids...but I realized..it works for yall too....
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2007/02/19, 04:29 PM this workout sounds great Amy....kinda like a workout I used a couple of years back! I love the HIIT's! Is there any way I can incorporate my cycling into this? I know you want everyone to do the same thing...if not, i guess I can let it go for this competition... -------------- Bettia \"Minds are like parachutes; they work best when open.\" - Lord Thomas Dewar
georgiagirl Posts: 421 Joined: 2006/07/11	2007/02/19, 04:40 PM so the second week there will be 4 intervals but each leg will be 2 minutes right? -------------- My Catahoula did it.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/19, 07:07 PM ravenbeauty - you can do your cycling on the cardio only days instead of the 30 minutes cardio, and if you need to be doing additional cycling I would skip the HIIT and be sure you are getting enough calories to balance your expenditure - you don't want too big of a calorie deficit - flyonthewall is in the same boat, kind of, with her swimming. georgiagirl - per leg? the intervals are an increase in intensity on a piece of cardio equipment or walking/run jogging or running sprints, biking, etc. I am not sure what you mean about one leg. So you would get on, say, the elliptical trainer (print out the routine above, with the minute info to follow) warm-up at level 1 for 3 minutes, then go to level 3 for a minute, then maybe level 8 for a minute 9speed up, also) then back to level 3 for a minute, alternating the harder level and the middle level until it is time for cool down. Next week you would just add in a minute at the harder level before the last middle level and cooldown. Does that make sense now? Oh - and O forgot to mention - if you have good dvds like kickboxing, turbo jam, step aerobics or interval cardio you may use those on the cardio only days in place of the 30 minutes cardio. I know 30 minutes on a machine can get dull, I like to do different dvds nearly every day. -------------- Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another. Richard Bach
georgiagirl Posts: 421 Joined: 2006/07/11	2007/02/20, 12:52 PM understand now... it was the blonde in me showing -------------- My Catahoula did it.
christal086 Posts: 155 Joined: 2007/01/06	2007/02/20, 04:26 PM could i swap one of the cardio days because i play netball tuesdays? and thats a pretty good workout all in itself and at two games at 40 mins a game its well over the 30 minute mark.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/20, 04:27 PM That is fine, switch a leg day with Wednesday and count the netball as cardio for tuesdays. -------------- Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another. Richard Bach
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2007/02/20, 04:38 PM Amy thanks for the reminder of the calories I will need to watch that. This should work in pretty good considering I don't go to the extreme training until the latter portion of the challenge. Thanks again! :big_smile: -------------- Bettia \"Minds are like parachutes; they work best when open.\" - Lord Thomas Dewar
asimmer Posts: 8,201 Joined: 2003/01/07	2007/03/08, 09:31 AM Remember to add those minutes intervals each week, folks!:) -------------- If you doubt you can accomplish something, then you can\'t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through. Rosalyn Carter
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/01, 10:35 AM Alright - let's up those Wednesday cardio sessions to 35 or 40 minutes! Here is one way I like to switch it up for longer cardio sessions - the time flies by: (warning - bring a towel, the sweat is gonna pour) warm-up and do a 15 minute interval program on elliptical, immmediately move top a treadmill and program it for 15 minutes variety or interval program, challenge yourself with the speed on the lower intervals and with the incline on the higher intervals, then move immediately to an upright or recumbent bike and do a 15 minute random , interval or hills program and really push it up those hills. Enjoy a thorough cool-down and stretch! :) -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
jaytori129 Posts: 657 Joined: 2006/11/14	2007/04/01, 12:33 PM oh my god....well i guess its on
jonshez Posts: 273 Joined: 2007/01/14	2007/04/01, 01:56 PM I've been playing with something similar over the last week, but that sounds hardcore. Ok, bring it!
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2007/04/01, 02:19 PM DAMN! And I thought I was a slave driver! LOL! But I love to sweat so this will be good. :) Thanks Amy! -------------- Bettia "Minds are like parachutes; they work best when open." - Lord Thomas Dewar
msmogreen Posts: 717 Joined: 2006/04/22	2007/04/01, 05:30 PM Yeah, ideally I like to switch machines like that, too, but not practical in my gym since everything but the bikes are usually occupied with a line of people waiting to jump the instant a machine is free. Even at 5:30 a.m. I might be able to pull it off if I am able to nab an elliptical, move to a bike and get lucky that a treadmill is available. But even just doing intervals for the first 15 minutes will help make it go faster.
jaytori129 Posts: 657 Joined: 2006/11/14	2007/04/01, 11:37 PM well since i workout at home I plan to do my elliptical and maybe throw in my mountain bike around the hood
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2007/04/02, 12:23 AM Jay, they have "Hoods" in Florida? I had no idea...lol:) -------------- Bettia "Minds are like parachutes; they work best when open." - Lord Thomas Dewar
msmogreen Posts: 717 Joined: 2006/04/22	2007/04/02, 02:01 AM lol
georgiagirl Posts: 421 Joined: 2006/07/11	2007/04/02, 08:37 AM you know that is just vicious! -------------- My Catahoula did it.
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2007/04/02, 01:16 PM Depends on the way you interpret it I guess..LOL -------------- Bettia "Minds are like parachutes; they work best when open." - Lord Thomas Dewar
INTRUDER Posts: 642 Joined: 2002/06/27	2007/04/04, 11:57 PM yeah guess so':surprised: -------------- "Get everthing you want--just make a little change now" "The thing you have to realize is that you have to work for it,"
jaytori129 Posts: 657 Joined: 2006/11/14	2007/04/05, 12:07 AM umm yeah I have a hood but in my parts the have shotguns and bubba trucks instead of lowriders and gats lol
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2007/04/05, 01:27 AM LOL! -------------- Bettia "Minds are like parachutes; they work best when open." - Lord Thomas Dewar
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/09, 10:21 AM Okay - we are shifting into a new routine - you need to decide if you are ready to change or if you want to stay with the first routine. If you are feeling bored or restless, or you have seen your results slow down, i would say it is time for a change. New Cardio Schedule: Mondays Either in the early morning or post-lifting 15 minutes interval program on eliiptical, 15 minutes walk, jog, run intervals on treadmill - play with the incline a little, too. If you still feel fietsy, do 15 minutes hills on the upright or recimbent bike. Tuesday - no cardio - LEG day Wednesday HIIT - up to 25-30 minutex, as long as you have 10 up intervals and the middle two (interval 5 and 6) are 1 1/2 minutes long. Thursday 15 minutes machine 1, 15 minutes machine 2, 15 minutes machine 3 (miox it up with the programs and the machines, if you can't switch machines, stay on the same one and switch programs every 15 minutes) (so elliptical 15, bike 15, treadmill 15, however it works) have fun and push yourself a bit! Friday Hiit 17 minutes, 3 up, then a minute up, a minute down until minute 14 and 3 down. Short and fast :) Saturday step aerobics or kickboxing - get a dvd from the library or find a class! If all else fails - get the step out at he gym, put your headphones on and step up and down for warm-up 5 minutes, steady 20-25 minutes, cool-down 5 minutes. SUNDAY - REST! I know it looks like a lot - but you do what you can and have fun with it!:) -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
georgiagirl Posts: 421 Joined: 2006/07/11	2007/04/11, 08:59 PM Soooo whats the favorite cardio video? -------------- My Catahoula did it. I saw a book titled \"Sex for Dummies\" and wondered why anyone would teach dumb people how to reproduce?
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/12, 08:45 AM Here are the videos I cycle through: Turbo Jam Cardio Party 1 & 2 Tae Bo w/Billy Blanks Kathy Smith Step Aerobics Lean, Strong and healthy with Susan Powter Interval Step with Susan Powter (sorta cheesy, but I need the variety :) ) Kathy Smith's low impact cardio workout Denise Austin's Sizzler - fat burning workout (haven't done it recently, tho) I have also found a bunch of differnet kickboxing and step and even hiphop, salsa, etc dvd's at the library. I like the "for dummies' series, I like most of the Crunch series.... There are so many options - no reason to get bored or stuck in a rut! And a lot of times I just set up a step in the aerobics studio at the gym, put on my headphones and make up my own routine....but then I don't mind looking like an idiot:) -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/25, 03:21 PM Here is a new cardio challenge for you - do it on a day intended for longer duration cardio 0 it takes about 50-55 minutes. Warm-up 3 minutes jump rope for 100 revolutions power walk 15 minutes on the tread mill, varying your incline and speed to challenge yourself jump rope 100 revolutions power walk 15 minutes same as 1st tredamill interval jumprope 100 revolutions power walk 12 minutes, varying incline and speed, push hard a few minutes here and there... cool down 3 minutes, or until your heart rate recovers to a fairly normal rate. I did this today and it felt fantastic!!!!! Your heart rate will skyrocket with the jump rope, then recover a bit on the treadmill - but the incline should keep you up in your cardio zone. Have fun! -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/04/26, 10:15 AM whoa...55 minutes...sounds sweaty....
msmogreen Posts: 717 Joined: 2006/04/22	2007/04/26, 11:27 AM I'm thinking the jump rope won't be much of a workout for me, I'll be starting and stopping every few jumps, my heart won't get a chance to skyrocket! I actually used to jump rope for aerobics in my front yard when I was in high school. I'm not that girl anymore.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/04/27, 08:26 AM I was pretty lousy when i started back up - but you would be suprised how quickly it comes back to you - i thought there would be no way I could do 100 revolutions - but I suprised myself! Give it a try, msmogreen, that girl is in there somewhere. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
msmogreen Posts: 717 Joined: 2006/04/22	2007/04/27, 03:46 PM lol...okay, okay. Maybe you're right.
jonshez Posts: 273 Joined: 2007/01/14	2007/04/27, 05:51 PM /me goes looking for his inner little girl
flyonthewall Posts: 1,823 Joined: 2005/01/18	2007/04/27, 09:17 PM After 40, jumping rope was no longer an option...the bladder is no longer up for the challenge. Unfortunately, I learned this the hard way:( ..sorry for that extra information:surprised: -------------- Even if you are on the right track, you will get run over if you just sit there. -------------- The harder you fall, the higher you bounce
msmogreen Posts: 717 Joined: 2006/04/22	2007/04/27, 11:08 PM Fly, that is definitely something I will need to watch for--forgot about THOSE issues.
INTRUDER Posts: 642 Joined: 2002/06/27	2007/05/13, 03:49 AM OMG; have you ever watch'd the jump ropping national championships?:dumbbell: very impressive' -------------- "Get everthing you want--just make a little change now" "The thing you have to realize is that you have to work for it,"
ngine51 Posts: 4 Joined: 2007/05/20	2007/05/20, 11:07 PM asimmer, I'm new to this site and really to cardio workouts as well. I just read on another thread that if youre trying to burn fat NOT togo for longer than 20minutes because it trains your body to save fat for the expected long workout. I usually do 30-45 minutes on the threadmill at the highest elevation possible at a fast paced walk 2-3 times a week. But I was about to change that because I didnt want my body to save any fat. Should I do this HIIT on only certain days then? -------------- \\"You don\\'t drown by falling in the water. You drown by staying there.\\"
ngine51 Posts: 4 Joined: 2007/05/20	2007/05/20, 11:08 PM asimmer, I'm new to this site and really to cardio workouts as well. I just read on another thread that if youre trying to burn fat NOT togo for longer than 20minutes because it trains your body to save fat for the expected long workout. I usually do 30-45 minutes on the threadmill at the highest elevation possible at a fast paced walk 2-3 times a week. But I was about to change that because I didnt want my body to save any fat. Should I do this HIIT on only certain days then? -------------- \\"You don\\'t drown by falling in the water. You drown by staying there.\\"
asimmer Posts: 8,201 Joined: 2003/01/07	2007/05/21, 07:22 AM I don't think that is true about the 20 minutes. Many physique competitors do 45 minutes to an hour of low-intensity cardio specifically to burn fat. Here is another way to think of it - you are made to move, none of us probably move as much as intended. You would be getting hours of intensive exercise daily if you lived in an earlier time when we had to do physical labor to survive. Over 20 minutes of cardio doesn't throw you into a fat storage or saving mode. If you constantly vary the type and intensity and duration, your body cannot adapt and 'plan' for shortages. Switch up your cardio with every variable imaginable - it will keep your workouts fresh and keep your body guessing. Just be sure you are in oxygen (except during the high intervals of HIIT) and that you don't do too much too soon and wear your heart out instead of improving your fitness level. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle