Alright so no matter who you talk to I'd be just about everyone has done some form of cardiovascular conditioning of some sort from group fitness classes, home work outs, the treadmills, ellipticals, etc. And no matter where you go you can almost always see these people either really going for it or leisurely working on their fitness. The thing is so many people quit before they get started, quit because they don't know what to do, or the results just stop coming. And honestly, that sucks! The question then becomes why?
Cardio training is essential for any fitness regimen and it doesn't have to be the traditional kinds mentioned above either, but we need something that will help us better train our heart, lungs, and blood vessels as well as efficiently burn fat and calories. So again if this is necessary why do the results not always happen?
A few reasons come off the top of my head (these will vary from person to person as far as what your fitness level and how/if/when this happens):
~over training (this is super common in group exercise classes)- the process of pushing your body past the breaking point so to speak and your body cannot recover quickly enough and you end up never shedding any poundage.
~under training- this is categorized by people not pushing hard enough and generally this is categorized by people pushing themselves but not hard enough.
~plateaus- categorized by people who do not make changes in their routines, people who have been doing the same thing for more then 6 weeks and have stopped seeing results.
How can you avoid this and ensure your work out is effective?
~knowing your heart rate training zones
~using a heart rate monitor to determine where you are in the work out in regards to what zone you need to be in to burn fat. (for MOST people this is zones 1-3 past that often times you get into your anaerobic threshold and stop burning fat and start burning sugars).
~mix up your work outs!
New ways to add in cardio:
~interval training
~micro bursts of cardio between strength sets
~muscle multi-tasking (using multi-joint exercises)
~try a new machine you haven't used before
Questions for you?
Do you wear a heart rate monitor during your work outs?
How often do you switch up your fitness routines?
Soooo this is where I was at the start (day 1 of the program --post P90x2 which I need to do my review of!! SO sorry guys!)
Start weight 132
Height: 5 ft 8 in
So as you can refer to below I have been sticking to the schedule with the exceptions of with the intensity of these workouts, I have decided to stick with Live Fit a little more and take weekends off. Trust me much needed and I have still been active other wise!
Goals: To add more muscle to my body and work my way to my first competition (I need to figure out when exactly but I am thinking Spring!) and photos! YAY!
After vacation I cleaned up my diet again, back to 35g or less of sugar per day (that includes natural from fruits), and other wise following the live fit meal plan!! (Go to the recipes section and try some!) YUM!
I am tracking my calories with myfitness pal (add me :-) emsimpler). I try to eat anywhere from 1500-1700 daily! As you can see the clean eating makes the biggest difference in the stomach!
I will say this I am SORE!! I haven't exactly like this before so I am really enjoying it and learning sooo much about it!!
Favorite part of Live Fit: lifting for sure...I have done a variety of programs in the past but the intensity and style of this workout is amazing!! I can already see my body changing and I love how I feel! The hardest part is taking the rest sets and rest days!!
Favorite part of Turbo: this is my "soul mate workout" my absolute favorite form of cardio so I love all aspects!!!!
Supplements I take:
-shakeology (chocolate)
-vanilla whey
-BCAA's
Tips:
-Make sure you eat enough calories!! Eating too little is just as bad as too many!
-Stay the course!! Consistency and following the guide is really key!
Stay tuned and check back for more recipes!
Have you tried either of these programs? What did you like the most?
I have been asked to share my current plans with lifting/the gym since I just finished P90x2!
So I will be 2x workouts / day 5 days a week and on weekends just Saturday morning with Sunday's off!
I personally prefer my cardio to be more fun than machines to I do turbofire and Insanity (www.fitandhealthywithbeth.com) at home in the AM and will be trying out Jamie Eason's livefit trainer (http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html) in the afternoon's at the gym!
So here is what it looks like!
Weeks 1-2
M: am: turbofire HIIT
pm: Livefit chest/tri
T: am: turbofire
pm: Livefit Back/bis
W: am:turbofire HIIT
pm: Livefit legs
R: am: turbofire
pm: yoga
F: am: turbofire HIIT
pm: shoulders/ab
S: turbo
Su: OFF
Yes I know Livefit says no cardio but I am much more interested in mixing things up with my own flare! Of course this means I will need to eat more as the first phase is all about building muscle endurance but I am always up for that ;-) stay tuned for some fun new recipes and tips!
interested in doing one or both of these with me let me know!