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Stair Master Intervals
140 Floors Climbed
This is how I felt when I reached into my bag and realized I forgot my headphones at home. lol
No matter though, I still listened to music. I just had to play it out loud from the speakers on my phone. With the sounds of the machines, and the fact that 90% of the people in the gym had their headphones in, I knew if I had it low enough it would be okay. Because if I had nothing to listen to, this workout would have felt twice as long as it really was. lol.
Anyway, my shoulder is still the same. It hurts when I lift anything, or if I move it a certain way. It’s not intense pain, but it’s still pain that shouldn’t be there. My doctor’s appointment is Friday, and I’m pretty sure regardless of what it is, he’s going to tell me not to use it. So for now, I’m just going to stick to workouts that don’t involve shoulder movement or strain.
Instant results need to come quick.
So I decided to try a stair master for the first time ever today and it was not what I expected.
I didn’t think it would bust my ass THAT hard. Holy shit, it felt like the entire lower half of my body was being twisted. It was invigorating!
I am definitely going on it more often. Must be toned again! >_<
Stair Master Intervals
256 Floors Climbed
Today I decided to focus on adjusting the interval speed to match my desired target heart rate versus increasing the intensity/ floors climbed.
These past few months, I have been trying to increase the intensity and it usually results in my heart rate staying highly elevated the entire time, regardless of the speed. This seems to be okay whenever I work out on the stair master for 30 minutes, but having my heart rate up, at around 85% of it’s maximum capacity, for an hour, hasn’t been a good idea. First, it’s pretty hard, and second, I’ve felt a bit ill afterwards.
But I remember back when I lost my first 20lbs, a couple of years ago, when I used to use the stair master all the time, and it was always for an hour. And I never remember feeling ill afterwards.
So I thought about it, and I realized that I was more focused on my heart rate before. I made sure it went up during the fast interval (to about 85% maximum), and made sure it went back down low enough (to a little over 65% maximum), so that I could fully recover, in preparation for the next fast interval.
The last few times I used the stair master for an hour, I had completely disregarded this, and focused more on intensity. So I think from now on, whenever I use the stair master for an hour, I’m going to do what I did today and focus on my heart rate. I have had very good experience with heart rate target interval training whenever I do cardio, so I’m going to start focusing on that again whenever I do it.
Also, it felt a lot more tolerable when I was able to get some rest (lowered heart rate) during the slower intervals.
As far as my shoulder, tomorrow is my doctor’s appointment, so we’ll see what he says. Hopefully it won’t be too long before I can lift again, and hopefully whatever it is, it won’t be too serious.
Usually Sunday’s are lazy days, days to just sit back on the couch, relax, and catch up on all the tv shows you missed all week. I woke up and was ready for an awesome work out and got myself to the gym:
- 10 min walk at 4.0 speed
- 20 min run at 6.4 speed (not that fast, but it was consistent)
- 10 min walk at 3.8
- 10 min run at 6.4
- 10 min walk at 3.8
- 20 min stairs- speed intervals
I googled a great arm work out for women and stumbled across this one. I used 7.5 lbs to do 15-20 reps of these 4 exercises in a row. Then repeated the circuit 2 more times.
- reverse fly
- bicep curls
- dumbbell cross jabs
- lying tricep extensions
Had to get 10 minutes of abs on the exercise ball in before I hit up the sauna. I absolutely love the sauna and I do a full-body stretch while I am in there. The sauna is very relaxing and it helps the skin.
Successful work out day! When I have a great work out it also motivates to eat healthy consisting of vegetables and fruits.
Killed it at the gym!
Cardio wise! Because I didn’t go yesterday :-/
Okay well we will start from the beginning.
I worked 2-625ish because it was SO SLOWWWWW. Like legit nobody was at the mall. Which was fine with me haha. Afterwards I went to taco bell with one of my friends :-/ BLAH! but then I hit up the gym :)
Okay, I do like treadmills for ya know when you can’t run outside and all that jazz.. but I hate them also. Cause I’m slower on them then I would be running outside and they are just not very fun haha. But tonight was the first time I ran 3 miles without stopping on a treadmill in I don’t even know how long. I was so proud of myself =D I finished up 4.04 miles on the treadmill total and THEN! I tried the stair master for the first time! I did 20 minutes on that, 57 floors and went 1.19 miles =D HOLLAAAAAAAA.
I was sweating my freaking ass off! Literally, my ass was so sweaty. Hahaha
I felt PUMPED! it felt AWESOME!
After that! I went to walmart and.. dun dun dun
BOUGHT A WEIGHT LIFTING BAR! for my casa :) HOLLAAAAAA I’m so excited =D I’ll post a pic dont worry!
So all in all it ended up being a pretty kick ass day! Before work I did my pushups and burpees for the day too =D and now I’m about to drink a butt load of water! and talk to my man candy some more! and be all sweaty gross looking on our skype date :) (hey he has to get used to seeing me in all ways hahah)
I hope everyone had a kick ass day!
Just got back from the gym...
I revisited my old nemesis The Stairmaster. I only lasted 20 minutes on it though, but it was intense. I shall defeat you Stairmaster, one step at a time.
I also weighed myself. I came in at a whopping 124 lbs. I was quite shocked. This means I lost 6 pounds in a week, which is shocking because I had ice cream and pizza this weekend. Guessing all the biking I did must of helped. Anyway I used to be 176 pounds, so I am very happy I’m down to 124, I think I’ll stop at 115.
I should probably stop using the stepper so much:/
BUT IT’S MY FAVOURITE MACHINE!:(
Using it on the highest level, for 30-40 minutes a day is doing wonders for my butt, I just don’t think it’s helping with fat loss. My legs aren’t bulking up from it, so I don’t have that problem, I just don’t seem to be shrinking anywhere either, lol…:/ idk.
Maybe I’ll start the Get Running app again.
I finally did 30 minutes of climbing stairs.
This is a huge milestone for me because everytime I’m on that thing. I hate life Longest I think I did was 15 minutes with a few breaks! But this time around I did 30 MINUTES, 30 FREAKING MINUTES!!!! Of course with a couple breaks. I admit I felt as if I were on the biggest loser because of the sweat would run down my face and arms. However, I know it was a good workout when I was sweating that much.
Yesterday was a good sesh at the gym I’m gonna do some at home workouts from Insanity and get ready for work. 12-7pm shift aye. Then come home and study some more for my classes. (Just two more weeks)