interval training

INTERVAL TRAINING

- Periods of high intensity exercise followed by periods of low intensity or recovery periods.
- Can be adapted to suit variable anaerobic needs:
-> Sprinters use shorter work intervals at high intensity and longer recovery periods
-> Endurance runners do longer work intervals at high speeds in order to adapt their natural pace for a marathon
- How to adapt sessions over time:
-> Change duration of work interval
-> Change intensity of work interval
-> Change duration of recovery
-> Change number or work intervals and recovery periods
- Benefits:
-> Muscle fibre recruitment = development of neuromuscular system
-> Cardiovascular benefits = cardiac hypertrophy, lower resting heart rate, increased elasticity of heart walls etc.
-> Improved anaerobic power
-> Increased myoglobin stores in muscles
-> Increased metabolism in the short term
-> And so many more!

- My Session Plan:
- 5 minute warm-up (light jog and stretch)
- 30 sec sprint followed by 30 sec rest
- 30 sec sprint followed by 15 sec rest
- 45 sec sprint followed by 30 sec rest
- 45 sec sprint followed by 15 sec rest
- 60 sec sprint and finish
- 5 minute cool-down (walk/light jog and held stretches)

Tips:
- During the sprints, your heart should be working at above 80 per cent of your maximum heart rate. (My average for the session was (172/203)x100 = 85%
- It’s okay to slow down a bit, just make sure you’re working as hard as you can. Remember, don’t over-exhert yourself though. If you begin to feel dizzy or unwell, stop immediately, sit down and drink plenty of water.
- Be aware that these sessions are extremely high intensity and you will be tired for at least a day after. This is natural because your body maintains a high metabolic rate for 24 hours after, so more energy will be used to recover from the session.

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5.16.17

Bless you, morning light, for making it look like I almost have an ab. *almost*

Today was HARD. My mood has been low. To be honest, my Mother’s Day sucked and I’ve been pouting. My family did not plan ahead and *forgot*. How dumb is that? I know they love me and I wanted them to do something they thought up on their own. It’s over now and I’m moving on. No more pouting.

Like I said, today’s workout was really hard. I had an awful time controlling my breathing, for whatever reason. 2 miles of sprint intervals, an Ab circuit, and all my PT exercises. I did increase my speed on my sprints today so I’m certain that had something to do with my lack of controlled breathing.
Off to stretch!

P90X3- Keep going

I’m in week 1 of Phase 3. And here’s the truth.

You WILL lose more weight in Phase 1.

Phase 2 is muscle building to PREPARE you for the fat shredding in Phase 3. You will lose almost NO weight. But you WILL lose inches.

Phase 3 is where the fat will almost melt off. 

You MUST be eating clean.

The scale is NOT everything and it does NOT define who you are. Keep in mind throughout the day you fluctuate abut 5 lbs up and down.

You MUST take before and after pictures. Seeing yourself everyday in the mirror blinds you to what’s actually happening.

You MUST measure yourself. See above.

You MUST drink a shit ton of water. EVERY DAY. You’d be surprised how much water retention can weight you down.

P90X3 is NOT just a program. It’s a transition into a lifestyle change.

And if you DON’T understand that, then you will NEVER keep the weight off and get to where you want to be.

My stats so far:

Sex: Female

Age: 22

Height: 5'2"

Frame size: Medium 

Start weight: 210

P90X3 start weight: 160

Current weight: 147

Ultimate goal weight: 120-125ish? (idk, we’ll see what happens….?)

Lost 9 lbs in Phase 1 (and about 2 inches). Lost NO WEIGHT IN PHASE 2, but lost 10 inches all over. Nearing the end of week 1 of Phase 3 and have lost 4 lbs already (no joke).

I’ve never been this lean in my life. I’ve never had this much muscle in my life. I’ve never been this happy in my life. I’ve been “that girl”. The fat girl all my life. I don’t even UNDERSTAND what it means to be “skinny” or “fit”. I still don’t. I cried tears of joy in the fitting room the first time I fit into a size medium shirt. Whispering, “I’m doing it. I’m doing it,” to myself in the mirror.

And yet the woman looking back at me in the mirror is so foreign to my own eyes. So different from what I’ve been. My arms are all muscle with no fat. The fat I always thought would be there. My stomach is my problem area, yet when I lie down, it’s flat. I run my hands over it sometimes in wonder because it’s wonderful and beautiful and my life has been changed forever by this journey.

The journey of loving yourself.

And this is why I am sharing with you all.

Don’t you give up. It’s not worth it.

Can you hear me?

Are you listening?

DON’T.

GIVE.

UP.

It’s okay to feel defeated. It’s okay to cry or get frustrated or to give yourself that cheat once in a while. But food is not the enemy. 

Humans are emotional, but you must learn to discipline your emotions or they will use you. Behind your feelings is nothing, but behind every principle is a promise. Get back up.

DON’T YOU DARE STOP WHEN YOU’RE TIRED.

STOP WHEN YOU’RE DONE.

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Beginner hiit!

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17.05.17

It was so wet today!!

I was looking outside before my run like errrrm do I really want to go out right now? But the forecast was heavy rain all day so there was no point in trying to wait it out…

So I stuck my hat on and went… and had an amazing run!

Okay I’ll be honest I was kind of miserable for the first mile or so. I’d accepted that I was going to be wet so that was fine, but I was darting all over avoiding puddles and I got a nuisance call half a mile into my warmup which showed up on my watch and made me accidently start my first interval early, so then I had to stop and faff with my watch to start the workout over… But then I got into the swing of it and pushed on.

I checked my splits when I got back and couldn’t believe how well they’d gone 😄 I was aiming for a 7:40 pace for my intervals and I came in 5 seconds faster on each and they were all almost exactly the same time! I am never this consistent usually haha!

FITNESS TIPS✨💪🏼

Hi babes, I’ve been getting a ton of asks about fitness and health so I wanted to make a bigger more generalized post about it!!! DISCLAIMER: I am not a trainer or nutritionist or a doctor- these are just some tips I’ve learned along the way that have helped me!!

-For cardio to burn fat: HIIT. High Intensity Interval Training. Basically, you need to run for 20 or 30 minutes, alternating between walking and sprinting. You can do this on a treadmill, track, or even outside your house, whatever works!! 30 seconds of running and 90 seconds of walking is a good balance for me. This is the best way to burn fat!!! But you have to be consistent with it. Patience is key!

-Muscle burns fat, so incorporate strength training! Google some exercises to do with any weights you have in your house, or just do body weight exercise. Pushups, curlups, and pullups are all great!

-Get some sun!! Vitamin D is very important to overall health. Yes, excessive tanning or any tanning booth usage is damaging, but an hour or so of sun while wearing an SPF is very good for you!

-Drink Water. I know you’ve already heard it a million times. Just do it.

-Eat a diet high in protein and vegetables, and lower in carbs to increase muscle and burn fat! This is what works for me, but you can get a more personalized diet from your doctor. In general, reducing processed/boxed foods is always your best bet!!

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 How to Lose Weight and Keep Your Curves 

ONE MONTH DIFFERENCE. I designed a HIIT Cardio workout plan. Within 2 weeks I noticed a transformation. By one month I knew it would work for my ladies and gents to lean out. Of course it complimented my meal plan but you get the picture, literally!!! Email me for yours Qui2health@gmail.com 😘💪☺️ by the way, I only tried it to make sure it worked. I’ll be going back to the size on the left. I prefer to remain fluffy lol.