Intervals part 2
What kind of demented world is this when they make us run on the track two days in a row?!
We ran 200’s today. It was sad.
Monday was westcrest, our longest practice, and I kept up with varsity.
Wednesday was 1000’s, and I was at the front of J.V.
Today was 200’s and by the last one I was back by about 10 yards.
Anyone else see a trend here? Just me?
Sigh. This probably means I should work on my short distance times. I won’t, but I should.
SIGH.
We’re timing our two mile for varsity tomorrow. I probably don’t even need to show up, since they’re just trying to figure out who is going to be on varsity for district, and I’m not even in the running (HA, pun), but I will so coach can see what I have for track and next season.
Sigh. I have one thing of homework, then I’m going to sit and watch T.V. like a slug. Is it crazy how much I’m looking forward to that?
LATER GANGSTA
Four important tips on planting a vegetable garden
onlywire.comArticle by at 2011-08-19 22:12:06
Categorized in vegetable plants,
Well so I just wrote (what I think to be) a brilliant song. Well I arranged it. It is a composition combining “Keep Your Lamps” and “I want Jesus to Walk with Me”. I changed the keys around and like two intervals to make them work together. But as a whole they work really well together. I start with vs. 1 of Keep your lamps then into vs. 1 of I want Jesus. Then it puts them together and then vs.2 then vs. 2. Followed by them put together and then a second time to a descant. Finally it ends on retrograding the end of the descant to fit the end of keep your lamps with both finally ending on tonic. It sounds FRIGGIN AMAZING!
D.I.Y Fitness- Build Your Own Workout
Well before I was a trainer, I designed my own workouts, both out of boredom and rebellion. I loved love doing my own thing, to my own music, and to the beat of my own drum, which was something that I couldn’t do while following along with a DVD.
There are INFINITE ways to combine movement that will get you a good, specific & targeted workout. The best trainers know this and design their classes/programs around those different techniques. But if you know the very basics, it’s NOT that hard to do it yourself! Plus, when you plan your own workouts in this way, it makes it a little easier to stick to the program.
You don’t need fancy moves, in fact SKIP fancy all together. Use moves that you know and are comfortable with at first. That means if you don’t know what a burpee is? Don’t do a burpee for YOUR circuit. But learn how to burpee so you can add it in once you’ve got it down.
Plus, your fitness vocabulary will explode in no time. :)
Try a DIY workout, 1-2 times a week in addition to your other fitness plans This might be the switch you need for fall!
How To D.I.Y Your Own Sweat Session
1. Pick 6 moves from the 6 categories below and write them down. You can use google, body rock, that’s fit or ANY other resource to find moves that fit into the category, or do it from memory. That’s your workout. 6 moves only (maybe pick a spare ab move to alternate with).
2. Warm up for 5 minutes. Get a timer out.
3. Start! Using your list, complete each move for ONE minute and move between them quickly (it has to be quick!). Do all 6, rest one minute & repeat.
4. Do it twice? That’s about 15 minutes. 3 times? A good 20 minutes DONE. Add a 10 minute walk/jog to that? Well, that’s a killer workout right there.
Workouts don’t need to be cutting edge, perfect, use equipment or be designed by fancy trainers to be effective. You CAN do what you know and make your own workouts too. The only rule? PUSH yourself. If it’s too easy, that’s a sign you need to shake things up, got it? Add weights, go deeper & faster, and then change the exercises you’re doing.
Categories 1-6
1. Total Body or Plyometrics (jump training). Burpees, squat jumps, tuck jumps, frogger jumps, inchworm to pushup, roll-ups, turkish get ups, etc… - Try to use as many muscle groups as possible for this move. It’s just a minute!
2. Lower Body (squats, lunges, single leg toe touches, hip raises, donkey kicks). You can go basic, or for a challenge use weights. Any move that targets your glutes, thighs, or hamstrings will do. (for added burn, add in an upper body move as you do the lower body: bicep curls, shoulder press etc.)
3. Cardio (run, dance, jumping jacks, jump rope, high knees, skaters, punching, kicking ANYTHING). Get your heart rate WAY up. No excuses. It’s just a minute.
4. Abs/Core (plank, crunches, bicycles, kick downs, russian twists - ANYTHING). No need to cool down before this move: you’ll likely be on the floor, or doing smaller movements anyways. Try to hit your transverse abdominus (plank gets this good) and your obliques. You can alternate a different move each time you go through the circuit if you like.
5. Cardio (run, jumping jacks, jump rope, high knees, skaters) - Do the same move as before, or a different move. Heart rate UP.
6. Upper Body (pushups, plank rows, tricep dips, shoulder raises). Work those arms! Triceps don’t usually get as much work as the rest of us, so be sure to get them in too. It’s the biggest muscle on the arm!
Rest 1 minute. Repeat 2-3 times.
Example Workout (you can use this if you like!)
- A. Mountain Climbers
- B. Lunges with Shoulder Press (weighted)
- C. Jumping Jacks
- D. Russian Twists
- E. Skaters
- F. Push-ups or modified push-ups.
- Rest
Keep it simple to start, then add new exercises as you learn them! Have fun!
Quick & Dirty! 7 Move Interval Workout That You Can Do Anywhere!
A quick & dirty workout designed for beginners & advanced exercisers alike! No equipment or massive space needed. No excuses! :)
This might be a little different from other circuits you’ve done. That’s cause we’re using intensity intervals. Listen to your body: you’ll know where your ‘easy’ & ‘hard’ is. Just don’t cheat yourself out of results! Be sure to push yourself at the right level, during each part of the move. Good form is KEY.
Here’s how it works…
The workout consists of 7 moves. You do each move for one minute at 3 different intensities (20 seconds each). Complete one minute, rest 20 seconds, then move to the next move. Move down the list from 1-7, rest one minute, then reverse it. (1-7, then 7-1).
Repeat 2-3 times, depending on your desired time frame (if you’re doing 2 sets, make them INTENSE and put your all into it). If you’re REALLY bad ass, try 30 second intervals instead.
You’ll need: An interval timer or stop watch. (Have an iPhone? Download the Interval Timer App).
Intensity Breakdown
A. 20 seconds at an easy, medium pace. Almost like you’re getting ready to do the move.
B. 20 seconds at a more intense level. Go deeper into the movements. You may slow down a bit because the range of motion is higher, but go as quick as you can.
C. 20 seconds at HIGH intensity. Huge range of motion, as quickly as you can maintain it. You can do 20 seconds of anything right? You should be out of breath at the end.
Warm up first with a run, or some dynamic stretching & don’t forget to cool down & stretch at the end.
Ready?
