Sarah's Bodybuilding Week of May 8th

[iyamamaschke]

Re: Sarah's Bodybuilding Week of May 8th

OH a lady with a Lifting Backround better to be safe with that then sorry. so I always assume everyone has never lifted. Very glad you have. It's gunna be sooo great so for you it's no Problem for you to have the weights higher right off.

Woohoo another Bodybuilder in the Minst of us YAY

Sarah

[LadyPoohBear24]

Re: Sarah's Bodybuilding Week of May 8th

Valid,

What does HIIT stand for?

[ValidRouge]

Re: Sarah's Bodybuilding Week of May 8th

I notice that Sheshy has been kicking butt too! And Jas with her new gym membership. Tomorrow I'll be here with my new weight set.

[LadyPoohBear24]

Re: Sarah's Bodybuilding Week of May 8th

I'm just trying to get a sexy bod like you Sarah...I viewed your pictures and your progress is nothing short of amazing. Of course hard work and dedication.

[ValidRouge]

Re: Sarah's Bodybuilding Week of May 8th

High Intensity Interval Training. You can do a web search on it. Also Body For Life talks about it too in their cardio section...although i don't think they actually call it HIIT.

[LadyPoohBear24]

Re: Sarah's Bodybuilding Week of May 8th

Oh...okay. I do that as well with my machines. Now I guess I have to kick it up a knotch! LOL...Thanks again ladies.

[ValidRouge]

Re: Sarah's Bodybuilding Week of May 8th

Isn't she amazing??!! Those pictures were what got me started. She's incredibly helpful and motivational.

[ValidRouge]

Re: Sarah's Bodybuilding Week of May 8th

I use a heart rate monitor and it's amazing. I'm going to post a conversation I had with 2big4mysize a while back in PM about HIIT

You'll want to scroll down and read from the bottom up as the last part of the conversation is at the top:


NOPE I' d ignore it cause when you lift heavy reps you are doing anerobic work and the heart rates can some times freak folk out.

You will be amazed at how fast you will elevate your speed for the recovery and for the max rates. may recovery is 4.5 MPH now! when I started 2MPH was tongue hanging out sweat pouring off.

you will be amazed at how much we will see changes cause you see the microscopic change daily and don't realize how much the total is


Quote:
Originally Posted by ValidRouge
Ok, that's what I've been doing while waiting for your answer...otherwise I would be spending my whole routine up in the max rate. I'm liking the workout, it certainly mixes things up and makes the time seem to go faster than just chugging along. I'm amazed at how slow I have to go to be in my aerobic range!

The heart rate monitor I got is pretty cool too. It has all sorts of programs and stuff I'm still trying to figure out. But it keeps track daily, weekly and total of all my workouts with time, calories burned etc.

Do you think I should be monitoring the heart rate during my lifting routines too? I notice that my heart rate gets up doing that too...I thought about doing it because at least then it would count those calories burned as well.

I really appreciate your advice. I'm going to be posting some pics this weekend because I'm at the end of six weeks of my "beginner" lifting routines. I can see the difference, I just hope it shows up in the pictures too.

Quote:
Originally Posted by 2big4mysize
sorry I've been off the computer for a few days.

When you are a beginner you will be doing 1 min high and several min recovery. you want to get all the way back down to the fat burning level and stay there for a min

so say it takes 3 min to get there now then you will do 1 min all out and then 3 min to recovery 1 min in recovery and then back up to 1 min max. nobody starts out at full speed. as long s you have the speed set for where your max will occur it doesn't matter right now that you need 15-20 sec to get there but you might want to take it up a notch so it takes 10 sec to get there and then finish the min. As you get in bettter shape you will recover faster and get there faster. Just do as many as you can and rtremember to always cool down if your last one was an intense one.

Quote:
Originally Posted by ValidRouge
Good morning 2big! I got my Heart rate monitor and this morning I did my first workout on it. I could only get 30 minutes (else be late for work) but I'm going to do some more tonight. I have a couple questions.

1) Once I get my heart rate up, and I feel like I'm going to die, and my tongue is hanging out of my head...and sweating like a pig LOL . It takes me almost 2 minutes for my heart rate to recover to the high end of the range (145 bpm). Do I then start counting my one minute at that rate, or do I just get it down and then immediately take it back up for one minute?

2) It takes me about 10-15 seconds to get my heart rate up to about 165 bpm...do I count my full minute from the point it gets to that rate or when I actually start to raise it??

Otherwise I'll be exercising all day to get 20 alternations in. 2 minutes warm up, 1:15 max rate, 3:00 aerobic rate, 1:15 max rate, 3:00 aerobic rate

Hopefully my question makes sense. And thanks for your help.

Quote:
Originally Posted by 2big4mysize
Depending on how much money you want to spend you can get either a beltless one or a belted one. Tom had a link that supported ADBB if you bought it there but the link doesn't work any more. Polaris is a very good brand. I think TTDRIVER had a link for a place to get them cheaper. I made a few changes in red but you got it. the heart rate thingie is 220 minus yur age is supposed to be max ( you can actually go more so don't think you are going to explode your heart if you do) then fat burning is that number times .6 or 60% of your max normal cardio is 70-80 percent.you are going to find as you get in better shape your heart will adjest and you will need to change the resistance on your machine for your target rates. I know in Nov 2003 I was motoring along at 7.5 MPH flat and 5.0 and the fellow on the treadmill next to me ask what I was doing and I said HIIT and he said nope and ask me if I wanted to know why he knew I wasn't. Of course I said yes and he said cause you are nose breathing the whole workout. LOL so I slowed the speed and added mega incline and then was tongue hanging holding the rails after the high part and took over a min to recover. pay attention to your monitor so you don't waste your time thinking you are HIITing when you are just areobic working out!

Quote:
Originally Posted by ValidRouge
Thanks 2big! Can you recommend a good heart rate monitor? I'd been contemplating getting one. There is a pulse monitor on my ellip, but I haven't been able to get it to work...

Let me repeat back to you so you can see if I'm understanding you right. Once I get the Heart Rate monitor, it should have the instructions which will tell me how to find my fat burning rate and my max rate. Once I find those, then I will warm up, then go for one minute at a resistance/speed that increases my heart rate to my max level. Then I go down to a resistance/speed (as fast as possible tp get to the fatburning level )amd when (until) my heart rate recovers to the fat burning level. I do one min in the fatburning rate Then I do one minute back up to max heart rate. I want to do at least 20 alternations in each workout. Is this right? yep
Quote:
Originally Posted by 2big4mysize
Quote:
Originally Posted by ValidRouge
Good morning 2big. I was wondering if you could talk to me a little bit about what you do for HIIT and how I could work it into my elliptical workout?



you can do HIIT on any aerobic workout style.

If you have ever seen the Gatorade commercial where all the jocks have nose and mouth tubes on and are running on a treadmill that machine was measuring their oxygen usage. Since most of us don't have that equipment we use heart rate monitors to do HIIT which it high intensity interval training.
you need to know your fat burning range and your max level.

since you know your conditioning better then I do what you need to do is select a setting that is your fat burning range and use that as your low intensity recovery setting. you will need to experiment a little and find the setting that will cause your heart to work at your max number for me it is incline 7.5 MPH 7 right now but when I started it was flat 6MPH.
You warm up just like regular cardio thenyou increase to your max and go for one full min with your heart at the max which will equate to your V02 max you will burn all the glucose stores in your muscles that are working during this time doing anerobic work. then you immediately slow down and do a min in recovery heart rate. as you get in condition it willtake you more then one min to get your heart rate down there so don't worry if you need 2 or 3 min to recover. During this time your body has said I need fuel!!! and fat is being moved quickly to be burned and the glucgenesis is working to make more sugar ( that happens every time we exercise even atkins fueling).

now as the glucose supply in the muscles are replenished the insulin triggers should be turning on but cause you are about to burn off all that glucose made in the muscles and the liver it will switch back fast to burn more fat! If you do the high part too long the organ reserves of glucose will be released too and that is bad for fat burning. so it is important to only do 1 min each time at that high rate. your tongue will be hanging out and you may need to hang on as you start your recovery part but that is good cause it means you got to the max level.

alternate recovery/max start out with 20 of each and as you gt better shape you can increase it a few more min each week until you have a full workout.

This was shown to burn more fat working out then either fatburning workout or high intense workout so have fun doing it on your eliptical.

[dotsamantha]

Re: Sarah's Bodybuilding Week of May 8th

I want dumbbells.

[iyamamaschke]

Re: Sarah's Bodybuilding Week of May 8th

AWWW thanks you 2 (((HUGS))) you made my DAY.

Sarah

[iyamamaschke]

Re: Sarah's Bodybuilding Week of May 8th

I got Dumbells at Superstore they are quick Click ones they go from 5 to 25 pounds w which is a great start I got mine for 50 bucks they are way cheaper but They are quick to adjust which is awesome. You may wanna check the Walmart or some other places that may have the Cheaper version on the quick CLick adjustables.

Sarah

[dotsamantha]

Re: Sarah's Bodybuilding Week of May 8th

Thanks Sarah! As much as I like the bands, they have limitations. I wish I could find weights that magically fold up like the Jetsons' car.

[Jasmain]

Re: Sarah's Bodybuilding Week of May 8th

Situps & SB Pushups: (DONE)
50 SB Pushups
100 Situps

Level 2 workout: (DONE)
LEGS
Leg Extensions (20, 10, 8, 6r X 50lb)
Ball Hamstring Curls (100r)
Standing Calf Raises (100r)
Seated Calf Raise (4 sets of 8r X 40lb)
Lying Leg Curls (4 sets of 8r X 40lb)

[LadyPoohBear24]

Re: Sarah's Bodybuilding Week of May 8th

Yesterday for me was a Tae-Bo day. I did the 45 minute dvd, as well as the 25 minute Abs Bootcamp dvd. As well as 60 additional crunches on the Ab Lounge.

[Sheshy]

Re: Sarah's Bodybuilding Week of May 8th

May 12th: Upper Body

I did the same routine as earlier this week...I'll probably stick with that for a bit just to work on form!

Upper Body Exercises:
Bench Press 12x3 at 30#
Incline Press 12x3 at 30#
Incline Flyes 12x3 at 30#
Wide Lat Pulldown 12x3 at 80#
Seated Row 12x3 at 80#
Straight Armed Pulldown 12x3 at 80#
Front Raises 12x3 at 40#
Lat Raises 12x3 at 40#
Reverse Flyes 12x3 at 40#
Concentration Curls 12x3 at 20#
Standing Curls 12x3 at 20#
Seated Tricep Press 12x3 at 20#
Tricep Pushdown 12x3 at 20#

No HIIT today!