Treadmill Run

I've been doing more of my workouts for the past few days on the treadmill....I guess to switch things up a bit.  An incline of 10-15% is no joke! An hour on that and you're burning some serious calories. Imagine walking (or running if your fit) up hill for 30 minutes to an hour?!
Well here's an interesting treadmill workout I ran into.

Treadmill Run (click to view original article)

Today is a fun workout that will really change up your cardio! Let’s work our endurance on the treadmill with one of the best run workouts to change up your routine…

Warm up:

- Brisk walk or jog for 6 minutes

Endurance Run Workout:

- Run 3 minutes (70-80% of your max) at 1.5 – 2.5% incline

- Brisk walk 3 minutes at 10 to 15% incline

- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline

- Jog 3 minutes (50% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Run 3 minutes (80-90% of your max) at 1.5 – 2.5% incline

- Brisk walk 3 minutes at 10 to 15% incline

- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline

- Jog 3 minutes (60% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Rules; no hands/ no holding on! Time yourself and post your results! Beginners, modify and scale the speed and incline if needed.

Friday's Workout: No workout- Basketball games

Saturday Workout: Sunrise workout! 7:00 AM for 1 hour cardio on eliptical then 20 minute full body workout with trainer...( step ups, fire hydrants, sumo squats)

Sunday: Recovery Day

Monday's workout:

42 minutes Treadmill at an incline of 10% at 3.2mph. Then 30 minutes of eliptical interval training. (I had to close out on my favorite).  I think tonight I'll do some strength training and hopefully close out with a cardio session. 

Tuesday March 9 Workout:

35 minutes of strength training- one arm rows, chest press, seated rows, push ups, straight arm pull down, chest flys

30 minutes of interval eliptical training

The Best Ideas for a Post Workout Meal

Post workout tonight for me:  3 scoops of Fulton-X Whey protein supplement
Dinner: turkey burger

Workout: 60 minutes of Strength traiing: He changed my workout today with assisted chin ups, knee ups, tricep work, rows
41 minutes on treadill at 2.5mph incline of 11.5-14

Now this is a great article that I discovered today on Livestrong.com.  When you begin to think of food as fuel, it's good to know exactly when to fuel up and how it's making the body-machine work!

The Best Ideas for a Post Workout Meal













Central to the postworkout meal is the timing of consumption. Immediately following exercise, blood flow is still increased to working muscle. The goal is to supply the body immediate sources of protein and carbohydrates to begin the anabolic (repair and rebuild) and glycogen storage (refueling) phases. Exercise has a catabolic effect (breaking down) on muscle tissue. Protein is needed to switch from a catabolic state to an anabolic one. Carbs are essential to muscle recovery by replenishing glycogen stores in muscle tissue and speeding up preparation for the next bout of activity.

Protein

Whey protein serves as the best source of amino acids for tissue repair postworkout. Whey has a 100 percent bioavailability. In other words, 100 percent of what is consumed is used. Compare that to whole-food options such as egg whites (88 percent), fish (83 percent) or chicken (79 percent), and it is easy to see why it is preferred. Furthermore, and more importantly, whey protein is digested faster than any other protein source. The goal is to maximize nutrient uptake while blood flow is enhanced.

Carbohydrates

Watermelon, bananas, raisins and potatoes are carbs that should be consumed postexercise. These foods are relatively moderate to high on the glycemic index. Their rapid digestion and absorption make them optimal for uptake into recently worked muscle tissue for the replenishing of muscle glycogen. However, they do offer nutrients the body needs, as well. After working out is the only time where it is recommended to avoid fiber, since it tends to slow down digestion, which is counterproductive to postworkout refueling.

Liquids

Water, sports drinks and 100 percent natural juices are all viable considerations for postexercise drinks. Water is essential to reinstitute the body's water balance. This can also be achieved by consuming fortified sports drinks that will not only add water back to the body but also supply carbohydrates and the electrolytes (sodium, potassium) lost during sweating. Carbs in sports drinks are proportioned to avoid overconsumption, which could lead to a delay in gastric emptying and fluid absorption.

References
"Nancy Clark's Sports Nutrition Guidebook," 3rd ed.; Nancy Clark; 2003


"ACSM's Health and Fitness Journal"; The Science of Hydration; Beth Stover and Robert Murray; March/April 2007

High Intensity Exercise

High Intensity Exercise
posted by CharityShantell on 10:00 am

I loved this excerpt from jillianmichaels.com. It's motivating!!
Intense Exercise and Your Growth Hormone

After you work out, do you have the feeling that you can do anything? Well, you're not alone. That "runner's high" (which is actually triggered by any form of exercise, not just running) comes about because exercise floods your body with endorphins. These helpful biochemicals lift your mood and stimulate the release of another important hormone that affects your metabolism: human growth hormone (sometimes called HGH). This hormone is something we all want, and lots of it. It builds muscle, burns fat, helps you resist heart disease, protects your bones, and increases your overall health. To be clear, I'm NOT taking about the HGH that you've probably heard about in the news, in reference to doped-up athletes — that's the injected kind and it's definitely something you do NOT want. I'm talking about the natural kind that your body produces with exercise.

The key to turning your body into a growth hormone factory is to exercise at a high intensity level. During intense exercise — like those cardio intervals I've give you in your Fitness Planner — growth hormone spurs the body to use fat as fuel instead of glucose. So you burn more fat as you exercise, and you're keeping your blood glucose levels stable, which gives you more energy to keep going. On the other hand, lack of exercise makes your muscles insulin-resistant and suppresses growth hormone. So make sure you are getting that high-quality, intense exercise to work up those growth hormone levels — it's the healthiest way to reverse aging and make yourself stronger.

LIVESTRONG.COM Blogs


Not as healthy as you think- Round Two

Posted by susysez
March 1, 2010
1 Comments

Not as Healthy as you think!
Yogurt with Fruit on the Bottom: Be careful here, these can be loaded with high fructose corn syrup.
My suggestion: Plain yogurt and add your own fruit with a drizzle of honey.

Trail Mix: Sure it sounds great with all the nuts and sugared fruit, then some add chocolate – this is really high in calories and with all the sugar will not keep your filled up for long.
My suggestion: Have a handful of mixed raw nuts.
Fruit Juice: Very deceiving and loaded with added sugars – up to 35 grams of sugar in an 8oz serving.
My suggestion: Make your own juice or eat the fruit.
Flavored Tea Drinks: Deceiving tea sounds good for you however these have tons of added sugars.
My suggestion: Brew your own tea and add honey to sweeten.

Tuesday Cardio Blast

Wanted to blast it on the cardoio.... again to really do some calorie busting!
50 minutes eliptical Podrunner week 2 toward an 8K (intervals)
25 minutes on treadmill at incline of 10 and 14 then down to 5 for last 4 minutes.  pace of 3.1-3.2

I feel like my tendon (in bicep) is healing.... staying away from the off day strength training unless I do legs.  I can't wait to pump up the weight! 

Now for a relaxing moment....

Book wish list:              Current read:













About the Author

KENDRA NORMAN-BELLAMY is a national best-selling author and the founder of KNB Publications LLC. She is the organizer of Visions in Print, an Atlanta-based national organization for faith-based writers, and The Writer’s Hut, an online fellowship for African American Writers. She is the founder of Cruisin’ For Christ, a groundbreaking at-sea ministry that celebrates writing, gospel music and other God-glorifying arts, and also serves as a motivational speaker.

Kendra and her award winning titles have been featured in such magazines as Essence, Upscale, EKG Literary, and HOPE for Women. She has been a contributing writer for HOPE for Women, Precious Times, and Global Women magazines. Kendra is the author of One Prayer Away, Crossing Jhordan’s River, and A Love So Strong. She was the winner of the 2008 Best Christian Fiction Award and the 2008 Best Anthology Award from the African American Literary Award Show in Harlem, New York.

A native of West Palm Beach, Florida, Kendra currently resides in Stone Mountain, George with her family. For more information, visit www.knb-publications.com.

Sunday-Monday NO WORKOUT!

This means my schedule for this week should be Tues,Weds, Thurs, Fri, Saturday.

Saturday workout- Killer Cardio!

Concentration Chest, calves- disjointed workout due to Women's Day.
1 hr treadmill workout (incline of 14) whoo hoo!
45 minute eliptical interval training
Next morning lost 2 lbs!  Was all of that in sweat?!!!