Posts Tagged Hormone Levels
Intervals ROCK!
Posted by buffmother in contests on April 27th, 2010
Why Intervals Rock!
Upper Body/Interval day–why intervals ROCK!!
Quality over Quantity
You DO NOT have to spend much time working out to get results. If you
work hard, even 11 minutes can make a big impact. HOURS of cardio are often
a waste of time. Choose the most effective exercises and PUSH your body.
Focus on your BIG MUSCLES (Legs, Back and Chest) and on using BIG MOVEMENTS.
If you focus on HIGH quality exercise and keep active in life, you
don’t need much quantity.
Quality over Quantity is why…
I recommend doing most cardio in the form of interval training. A simple 2O-minute interval workout will provide optimal results in minimal time. It’s perfect for those
of us who have no time or desire to spend hours doing cardio.
- Science has proven that interval training gives the following results:
1. INCREASES FITNESS-Interval training increases overall fitness (both Aerobic and Anaerobic capacity) and efficiency of cardiac and lung function.
2. BURNS CALORIES-
Interval training increases energy production (increased
metabolic rate) for up to 72 hours after a single session.
3. BURNS FAT-Interval training increases your body’s efficiency of using fat
for fuel (you will burn the fat off your butt and gut!)
4. INCREASE CONTRACTION-Interval training increases ability of muscle contraction
(great news for being able to build a great metabolism and move with
controlled ease).
5. BOOSTS BRAIN FUNCTION-Interval training causes an increase in mental
sharpness and clarity.
Interval Training “BuffMotherobics!” VS. Cardio – low intensity steady aerobics
Intervals:
*Stimulating and Quick (20 min.)
*In the long term and short term increases your metabolism (Anabolic “Building up”)
*Less wear and tear on joints and muscles due to shorter duration and less volume
*Increases muscle building/sparing hormone levels following session
*The best method for lowering body fat
Low Intensity:
*Boring and Lengthy (45-60 min.)
*In the long term decreases metabolism (Catabolic “Tearing down”)
*Energy Drain – uses up your extra energy stores
*Leads to wear and tear on joints and muscles resulting in injuries
*Does not raise muscle building hormone levels
*Not the best method of lowering your
body fat
I choose intense BuffMotherobics! over traditional cardio for the following
reasons:
• Time- I am busy and don’t feel I can commit more than 20 mins to my
cardio.
•Results- I get better and faster results from a focused, 20-min session of
BuffMotherobics! than traditional long duration steady cardio. It energizes
me versus draining me.
• Fun factor- time goes by faster when I play “games” with myself during
my session. Moving from one speed to another often adds a dimension
that keeps me from being bored.
• Injury Prevention-I have had “overuse” injuries and joint pain in the
past from running too far, too long and too often. POUNDING adds up
on joints. I like intervals because in 20 mins only so much pounding
can happen and I can get great results with as little as 3 sessions a week.
It is short and sweet, allowing my joints to rest the other 23 hours and
40 mins of the day.
Ahh, the Peace!
Posted by buffmother in Fitness on February 3rd, 2010
I love PEACE! It’s been crazy around our house the past 4 days due to the snow and snow days. Thankfully the kids are back in school today~ Awww….the PEACE!!
Cycle day 3 was yesterday and I’ve come to realize that it’s typically a “tired” almost “sick” feeling day for me. I think the hormone levels coupled with blood loss can make me feel pretty ICK! Anyhow…today is better, my MOJO is rising and I have a bit of focus again! I did get a workout done yesterday at the gym…it was a good escape!
Here’s the workout:
Warm up elliptical- I actually did intervals for 9 mins
Bench
45×20
25push ups
95×10
20 push ups
ABS
9x10x4 or 5 more sets
15 push ups
ABS
Incline flys
30′sx10x3sets
paired with
tricep push downs
80×10
95×10
80×10
Posedown bicep curls
30×15
40×10
40×10
paired with
2sets cable flys and stretching
Cardio- boxing drills in aerobics room, approx 20 mins
I am still struggling with my butt, but I’ve decided with the prodding of my DH, to try and just “leave it alone” for a week or so…meaning- NO STRETCHING, RUBBING, POKING, TESTING etc… I have a tendency to constantly fiddle with my injuries- which may lead to them not being allowed to “rest” and heal. So that’s my new idea for the week on it :hehe:
Today’s focus is Balance, so my plan is to do several balance type exercises during my leg workout. My MMA class got canceled for today, so I’ll be doing a small leg workout and running at the gym instead. I plan to go this afternoon.
I also plan on catching us up with our Just Do it posts:
Day 15 Diet
Day 16 Balance
Keep workin’ it and stay focused!!
PEACE OUT,
Michelle
p.s. today’s workout:
warm up 8 mins r bike
run intevals- most off mins at 7mph on mins @8 or 9 at about 8 mins into it
i did an entire 1/2 mile at 9mph= 3:20
25mins of running total- total distance 3.1miles
Lower back extensions 2 sets
Abs on extension machine 2 sets
Leg extensions 4 sets with stretching to the side (hip/obliques) and standing quad stretch
Leg curls- these were crazy weak on my left leg (did single legs on these) really light 4 sets
Single leg press 3 sets- these felt good…I’ll have to do more of these while my butt is being stupid
one set walking lunges no weight and some walking calves
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