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WSSC 2008 Cardio Routine

asimmer Posts: 8,201 Joined: 2003/01/07	2008/03/26, 09:39 AM Alright - here we go :) Keep an eye on this thread as we will shift the cardio around a bit as we go through the challenge! Weeks 1-4 Tuesdays 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 moderately and then push it up again - Have fun! Thursdays - Moderate pace 30 minutes. This can be on any piece of equipment - get your heart rate up to 75-80%, this could even be biking or running outside (enjoy that spring weather!!!). Saturdays - either do a class, a video OR this on a machine: 15 minutes 1 minute up, 1 minute down after warm-up followed by 15 min mod-hard pace steady. (30 minutes total) Any additional cardio you want to do is fine, as long as it isn't too intense, so walking, bike riding, recreational sports, etc. Just don't get so fatigued that you are burnt out for lifting. Recovery is important! Sundays are a day of rest - walking is okay but really let your muscles recover for a whole day. -------------- Argue for your limitations, and sure enough, they\'re yours. Richard Bach
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2008/04/02, 06:31 PM Does a pilates, yoga and kickboxing qualify for a class? what if I do an additional pilates class? will that be too much? -------------- Bettia Life is all about timing... the unreachable becomes reachable, the unavailable become available, the unattainable... attainable. Have the patience, wait it out It is all about timing. -Stacey Chapman
asimmer Posts: 8,201 Joined: 2003/01/07	2008/04/03, 08:01 AM pilates is not cardio - I would consider it flexibility/core work. Do it as much as you like:) Kickboxing definitely counts as cardio! -------------- Argue for your limitations, and sure enough, they\'re yours. Richard Bach
asimmer Posts: 8,201 Joined: 2003/01/07	2008/04/17, 08:08 AM I hope everyone has been adding their interval each week! I forgot to remind you, doh! I have really been a little too relaxed on leading this challenge! Next week let's switch the Thursday Cardio to this: Warm-up for 5 minutes on the treadmill, then gradually increase the incline and speed to a fast walk, incline about 3. Go for 5 minutes, stop and on the floor next to the treadmill do the following: 10 8-count bodybuilders (explanation to follow) 10 per side mountain climbers 30 per side (alternating) fake jump rope, double hop on each foot Now go back to the treadmill, ramp it back up to fast walk, incline 3-5 and go for 5 minutes. repeat the whole thing until you have done 30-35 minutes total, cooling down for 5 minutes on the treadmill, gradually slowing down and reducing the incline to zero. Okay - 8 count bodybuilders: 1) drop into a crouch 2) thrust your feet out behind you (into a plank position) 3) down pahse of push-up 4) up phase of push-up 5) pop your toes out wide 6) pop your toes back in 7) bring your feet back under you (crouch position) 8) pop up to standing Repeat! If you don't have a treadmill you can do the intervals on an elliptical, stationary bike or jogging in place! Just PUSH IT! Have fun :big_smile: -------------- Argue for your limitations, and sure enough, they\'re yours. Richard Bach
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2008/04/18, 06:08 PM That is a great cardio Amy!!! What is mountain climbers, just want to make sure i know what it is you are talking about? Thanks! -------------- Bettia Life is all about timing... the unreachable becomes reachable, the unavailable become available, the unattainable... attainable. Have the patience, wait it out It is all about timing. -Stacey Chapman
asimmer Posts: 8,201 Joined: 2003/01/07	2008/04/19, 05:21 PM Mountain climbers - you are in a push-up plank position - you will sort of jump one foot forward knee towards chest, then switch, alternating as quickly as you can. use your abs to pull your leg in and you will feel it in your abs, legs and shoulders! Stay on your toes! -------------- Argue for your limitations, and sure enough, they\'re yours. Richard Bach
asimmer Posts: 8,201 Joined: 2003/01/07	2008/04/22, 02:04 PM Next week we also add another session of HIIT - so pick a day and add it in :big_smile: -------------- Argue for your limitations, and sure enough, they\'re yours. Richard Bach
angiem6 Posts: 136 Joined: 2007/12/07	2008/04/24, 06:36 AM Wow! this new cardio routine kicked my butt! But I love it...it doesn't sound so bad - then do it!
ccspicy Posts: 51 Joined: 2007/12/21	2008/04/24, 11:12 AM Any suggestions for a walking HIIT program? I can not quite do those exercises with my back injury.
asimmer Posts: 8,201 Joined: 2003/01/07	2008/04/24, 12:24 PM can you bike? walking HIIT would be walk, power walk or walk up incline on treadmill, walk, powerwalk or walk uphill on tread mill Do you have pool access? You could run in a pool without impact. -------------- Argue for your limitations, and sure enough, they\'re yours. Richard Bach
angiem6 Posts: 136 Joined: 2007/12/07	2008/05/01, 06:57 AM For the extra HIIT should we start at the number of intervals we are at now?
asimmer Posts: 8,201 Joined: 2003/01/07	2008/05/01, 08:48 AM Good question, angie.. Start with the original amount for the extra session, and see how it feels - if you don't feel like you are extra fatigued the following few days, you could increase it the next week. I hope that makes sense :) -------------- Argue for your limitations, and sure enough, they\'re yours. Richard Bach
angiem6 Posts: 136 Joined: 2007/12/07	2008/05/01, 09:38 AM Okay. Thanks!
ccspicy Posts: 51 Joined: 2007/12/21	2008/05/01, 02:32 PM I've been walking fast with light jogging for the intervals for the cardio training, it's working!! I also did some biking at the gym last weekend when it was raining. The diet is so easy too, now I'm really starting to lose!!