Friends and Fitness Enthusiasts,
As promised, here is one more spin routine for you (of course you're gong to warm up first, right?). You'll be in a seated position the whole time. The percentages represent your percentage of effort that you're putting out. If you have a heart rate monitor, you could also base the percentages off of your max heart rate. Practice safety: if your legs start to spin too fast and without control, increase your resistance.
Sprint Pyramid - 8min
0:00 - 0:40 - 60%
0:40 - 1:00 - 70%
1:00 - 1:45 - 60%
1:45 - 2:00 - 80%
2:00 - 2:50 - 60%
2:50 - 3:00 - 90%
3:00 - 3:50 - 60%
3:50 - 4:00 - 110% BREAK YOUR BIKE!
4:00 - 4:50 - 60%
4:50 - 5:00 - 90%
5:00 - 5:45 - 60%
5:45 - 6:00 - 80%
6:00 - 6:40 - 60%
6:40 - 7:00 - 75%
7:00 - 8:00 - 60%
This is a pretty killer dog workout so get ready! You make it as hard as you push yourself. Put on some great long techno song and you'll be good to go. Rock it!!
In health,
Lauren
Showing posts with label heart rate. Show all posts
Showing posts with label heart rate. Show all posts
Saturday, June 18, 2011
Friday, June 17, 2011
332/365 Spin Routines Part 1
Friends and Fitness Enthusiasts,
Spin has been my saving grace for exercise these days. It is kicking my tail but I feel great and man do I break a sweat. I genuinely love feeling like I'm going to die when I work out. Certainly I'm not exhausting myself to the point of no return but I like pushing myself to the point where my body is saying, "Hey...I didn't think we had that extra gear, way to go!"
Anyway, here is a sample routine that you can do on a spin bike at your gym. Of course, ask your gym attendants for help if you've never been on a spin bike before.
Ramp Work, 4:30 min:
0:00 - 1:00 - Spin sitting on the seat
1:00 - 1:25 - Climb!
1:25 - 1:30 - Climb and sprint
1:30 - 2:30 - Spin sitting on the seat
2:30 - 2:55 - Climb! Increase resistance
2:55 - 3:00 - Climb and sprint
3:00 - 4:00 - Spin sitting on the seat. Back off resistance
4:00 - 4:25 - Climb! Increase resistance
4:25 - 4:30 - Climb and Sprint
One more routine to come. I don't want to give too many away because you should totally try a spin class at your gym if you've never done one before. They are killer...if you want it to be. It's as tough as you make it, how hard are you going to push yourself?
In health,
Lauren
Spin has been my saving grace for exercise these days. It is kicking my tail but I feel great and man do I break a sweat. I genuinely love feeling like I'm going to die when I work out. Certainly I'm not exhausting myself to the point of no return but I like pushing myself to the point where my body is saying, "Hey...I didn't think we had that extra gear, way to go!"
Anyway, here is a sample routine that you can do on a spin bike at your gym. Of course, ask your gym attendants for help if you've never been on a spin bike before.
Ramp Work, 4:30 min:
0:00 - 1:00 - Spin sitting on the seat
1:00 - 1:25 - Climb!
1:25 - 1:30 - Climb and sprint
1:30 - 2:30 - Spin sitting on the seat
2:30 - 2:55 - Climb! Increase resistance
2:55 - 3:00 - Climb and sprint
3:00 - 4:00 - Spin sitting on the seat. Back off resistance
4:00 - 4:25 - Climb! Increase resistance
4:25 - 4:30 - Climb and Sprint
One more routine to come. I don't want to give too many away because you should totally try a spin class at your gym if you've never done one before. They are killer...if you want it to be. It's as tough as you make it, how hard are you going to push yourself?
In health,
Lauren
Friday, June 3, 2011
318/365 Online Calorie Counting Calculator
Friends and Fitness Enthusiasts,
My coworker Libby and our intern Maddy have the same Polar FT7 watch/heart rate monitor/calorie counter which they were persuading me to buy. The only difference between theirs and my Polar heart rate monitor is that theirs has a built in calorie counter. I thought to myself, certainly it's just using some formula based on heart rate and age since it can't sense the heat you emit, the steps you take, and how fast you move like a bodybugg does. So I used my googling powers and found this website. By typing in your gender, age, weight, avg heart rate during exercise, and the duration of your exercise, the site figures out how many calories you burned. We tested this against what their watches said when they exercised and there was a margin of error of about 50 which is a lot I know but it's helpful when you're doing a group ex class, running outside, spinning, etc.
In health,
Lauren
My coworker Libby and our intern Maddy have the same Polar FT7 watch/heart rate monitor/calorie counter which they were persuading me to buy. The only difference between theirs and my Polar heart rate monitor is that theirs has a built in calorie counter. I thought to myself, certainly it's just using some formula based on heart rate and age since it can't sense the heat you emit, the steps you take, and how fast you move like a bodybugg does. So I used my googling powers and found this website. By typing in your gender, age, weight, avg heart rate during exercise, and the duration of your exercise, the site figures out how many calories you burned. We tested this against what their watches said when they exercised and there was a margin of error of about 50 which is a lot I know but it's helpful when you're doing a group ex class, running outside, spinning, etc.
In health,
Lauren
Saturday, May 21, 2011
305/365 Cardio Bout: XC to Lunge Pulse
Friends and Fitness Enthusiasts,
You know that I like inserting bouts of cardio moves during my strength training to boost my heart rate and burn a few more calories. Here's another one for you:
Part 1 - Cross Country in Place
- Start out with your right foot about a 1.5 feet in front of your left
- Keep your legs straight while hopping from right foot in front to left foot in front; pump the arms!
- It should look like the running man dance move with straight legs
Part 2 - Lunge Pulses
- Do 4 reps of part one on each side starting with your right foot in front
- With your right foot in front, perform 2 lunges by bending the left knee
- Repeat on the other side
Repeat Parts 1 and 2 one right after the other for a minute
In health,
Lauren
You know that I like inserting bouts of cardio moves during my strength training to boost my heart rate and burn a few more calories. Here's another one for you:
Part 1 - Cross Country in Place
- Start out with your right foot about a 1.5 feet in front of your left
- Keep your legs straight while hopping from right foot in front to left foot in front; pump the arms!
- It should look like the running man dance move with straight legs
Part 2 - Lunge Pulses
- Do 4 reps of part one on each side starting with your right foot in front
- With your right foot in front, perform 2 lunges by bending the left knee
- Repeat on the other side
Repeat Parts 1 and 2 one right after the other for a minute
In health,
Lauren
Friday, December 17, 2010
150/365 Christmas List: Heart Rate Monitor
Friends and Fitness Enthusiasts,
Heart rate monitors are a great way of tracking your fitness level and setting goals during your work out.
Your heart rate is stated as beats per minute (BPM). This is the number of times your heart pumps in one minute. Every beat sends newly oxygenated blood all over your body. We want this number to be between 60-100 BPM at rest. The best way to check this is by counting your heart rate as soon as you wake up but after you get over the shock of waking up. Your resting heart rate is indicative of how efficient and strong your heart is. If you are an active and healthy adult, your heart rate could be below 60: kudos! You are quite healthy. The more exercise you do, the lower your resting heart rate and blood pressure should drop until it plateaus. These are great indicators of whether you will develop a cardiovascular disease. If you are an inactive adult, a heart rate below 60 is called bradycardia and could cause fainting or sudden cardiac arrest.
Okay, so that was the basics. Why should you ask for a heart rate monitor? Well, your heart rate in short tells you how hard you are working when you exercise. Depending on your intensity, your body will utilize different methods for providing you energy. When you work at a high intensity (and heart rate), you burn more carbohydrates. When you work at a lower intensity (and heart rate), you burn more fat. Heart rate corresponds with intensity.
To find what intensity you should be working at, complete this equation (yay math):
220 - age = estimated Max Heart Rate
MHR (55%-65%) = Target Heart Rate to burn fat; fitness level
MHR (65%-90%) = Target Heart Rate to burn carbohydrates; performance level
Certainly, if your heart rate goes above the target for burning fat, that's okay. You'll just be burning more of a mix of fuels. To get a more accurate max heart rate to go by, you'll have to find a gym so you can perform a sub-max or max test.
A heart rate monitor can be a relatively inexpensive way to measure your fitness level and track your progress in your fitness endeavors. It is also a way to train your body to utilize carbohydrates, fat, or both.
In health,
Lauren
Heart rate monitors are a great way of tracking your fitness level and setting goals during your work out.
Your heart rate is stated as beats per minute (BPM). This is the number of times your heart pumps in one minute. Every beat sends newly oxygenated blood all over your body. We want this number to be between 60-100 BPM at rest. The best way to check this is by counting your heart rate as soon as you wake up but after you get over the shock of waking up. Your resting heart rate is indicative of how efficient and strong your heart is. If you are an active and healthy adult, your heart rate could be below 60: kudos! You are quite healthy. The more exercise you do, the lower your resting heart rate and blood pressure should drop until it plateaus. These are great indicators of whether you will develop a cardiovascular disease. If you are an inactive adult, a heart rate below 60 is called bradycardia and could cause fainting or sudden cardiac arrest.
Okay, so that was the basics. Why should you ask for a heart rate monitor? Well, your heart rate in short tells you how hard you are working when you exercise. Depending on your intensity, your body will utilize different methods for providing you energy. When you work at a high intensity (and heart rate), you burn more carbohydrates. When you work at a lower intensity (and heart rate), you burn more fat. Heart rate corresponds with intensity.
To find what intensity you should be working at, complete this equation (yay math):
220 - age = estimated Max Heart Rate
MHR (55%-65%) = Target Heart Rate to burn fat; fitness level
MHR (65%-90%) = Target Heart Rate to burn carbohydrates; performance level
Certainly, if your heart rate goes above the target for burning fat, that's okay. You'll just be burning more of a mix of fuels. To get a more accurate max heart rate to go by, you'll have to find a gym so you can perform a sub-max or max test.
A heart rate monitor can be a relatively inexpensive way to measure your fitness level and track your progress in your fitness endeavors. It is also a way to train your body to utilize carbohydrates, fat, or both.
In health,
Lauren
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