FitnessDave’s BodyBlog

Yesterday’s interval training was strictly time oriented, as opposed to distance. I started off with some stretching, a 5 minute warmup, and some additional stretching before getting underway. I did 7 intervals, which consisted of 30 seconds of sprinting and 90 seconds of jogging. The last two intervals I found myself struggling - not as much on the sprinting (although tough as hell), but the continuing to jog in between. I managed to push through!

I stretched before doing my cool down, and before I knew it I was finished. I like the ability to get a great workout in, in less time than performing the steady state running.

Also, I weighed in at 201 this morning. Getting close to being under the big 200! The great thing is I think I’m putting some muscle on at the same time (this has been long debated by the fitness community to lose fat and gain muscle at the same time, as it appears to be a contradiction… essentially to lose weight you need to burn more calories than you consume, and to gain muscles you need enough calories (protein) to build/regrow the muscle).

Regardless, I’m toning up, and slimming down. I’m happy that I’ve been sticking to it, however, I do know I need to incorporate WAY more lifting than just my bar/dumb bells.

I got out for two miles tonight after a helluva run yesterday. I have been running here and there with my brother (especially for the steady state stuff), but tonight he wasn’t there so I had to push myself on my own. I started off quick, and eased into a pretty sluggish pace. I ended up picking it up with about 3/4 left to go and finished at 16:44, an 8:22 pace - which is better than my previous 17:24, so I was happy.

My brother and I are looking into joining a gym for better weight machines then just the bench and dumbbells. Hopefully I can find something relatively inexpensive, and close too!

I really kicked my own ass today with HIIT. It has become my cardio method of choice at least twice a week, but planning to up it to three times a week.

This morning the heat was brutal, yet for some reason after all was said and done, I actually loved the fact that my insides felt like they were burning up.

I started off with a 5:00 minute warmup, which was pretty slow… partly because it was so hot and partly because I had a feeling of what was to come.

After the warmup I went to work, sprinting for 30 seconds, then jogging for 30 seconds. Clearly, I could tell the jogging for 30 seconds was going to need to be extended. (Last HIIT I did 30sec sprinting, 90sec jogging.)
So, after two intervals of 30/30, I slowed down to 30 seconds sprinting (which was consistently about 200m) and then I decided I would jog for 200m as well, and not worry about what that time was, just so long as I didn’t stop running. I initially felt disappointed that I altered the routine so quickly, but it was still a "balls to the wall" run. After six intervals, I had some water and stretched out and did my 5:00 minute cool down - which felt like I was running through water.

Nevertheless, it was a good run for me and showed me that I’m not quite ready to go 30/30. I think I’ll stick to alternating distances or 30/60 - 30/90.

Yesterday was another day of HIIT and a little more intense this time as well. I remember HIIT from the ol’ track running days, and I remember it was/is pretty hard core, but obviously I didn’t remember that well. It totally wiped me out… I feel really good today though (I thought I’d be more sore/tired).

I did (6) 30 second/90% intervals, with a 90 seconds of jogging in between…. by the last one I was noticeably slowing down a bit. My first 4 were nearly 200m each time, and the last two dropped from 150m to 100m…. ouch! Haha.

Regardless, it was fun to do some HIIT (High-intensity Interval Training) as opposed to the LISS (Low-Intensity Steady State) that I always do. Everything I’ve read about it and just from experience in the past proves that it can be a crucial training method to really "zap" the fat and reduce muscle loss. I like both methods and will probably do HIIT three days a week and LISS on the off days.

Lifting tonight! Finally!

I think I’m getting an Everlast Multi-function (pull-up) bar for Father’s Day! I hope so anyway!

Got out for some high-intensity interval training on Saturday morning…. and it proved to be an ass-kicker. Warmed up with a mile, and then did four 100m sprints (with a 300m walk in between). Sounds like a pretty easy workout and I plan to intensify them as we continue - but we were "testing the waters" per se… as it has been a very long time since I’ve done any interval training at all. 00:00:14:23 was my best time, which pales in comparison to "old me" - but I should stop comparing old times anyway… that was years ago.

Nevertheless, it is a starting point and one to hopefully improve on. I’m working on some more HIIT routines for future runs.