This week I’ve included some interval training into my cardio (on the x-trainer) workout. Here is what you do…

1. 30 seconds run like Dr Death is chasing you
2. 30 seconds rest (slow right down)
3. Repeat for a long as you can

I tested the method out with my little 20 minutes and 300 calories benchmark test just to see how fast you do burn calories.

I’m told if you can do this method for 10 minutes then you’re pretty fit. I tried 20 minutes

I selected Level-9 on the x-trainer (which still enables me to get up to a fast sprint) and went for it.

My 30 seconds sprints got the speed rating up to 20+ (not sure if that represents is 20KM/h). I dropped the speed to around 7 for the 30 second rests.

After a few minutes the 30 second rest intervals really don’t seem all that sufficient. It was eventually taking about 20 seconds for my heart rate just to start to lower… leaving just 10 seconds for me to drop 15 heart beats per minute. Phew!

Anyway…

Managed to burn 305 calories in 20 minutes. It was hard going, that is for sure, but I can certainly see how someone can become *extremely* fit doing this method of training as part of their weekly workout schedule.

Fitness is really the measure of how quickly you can lower your heart rate. In other words, if you get you heart rate up to say 170bpm — fitness is how quickly you can get it back down say 122 (differs with age group, of course).

If it takes you 2 minutes to go from 170bpm to 122bpm, then that is a measure of your fitness level.

Now try a few weeks later and see if you can get from 170bpm to 122bpm is less time, like 1 minute. That means you’re getting fitter. LOL!

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My knee isn’t fully healed but I decided that I could at least do some weight training.  So I hit the gym today for an upper body and abs workout for 30 minutes.  When I got home I worked in the yard for an hour which has to count for something! As far as my weekly weigh in - it’s about the same as when I started the challenge.  But I’m not discouraged I know all of the healthy changes I’ve made are paying off.

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This weekend Troy and I went camping at Caprock Canyons State Park in the Texas panhandle.  On Friday we went for a one hour hike that was on flat land above the canyons. We probably covered at least 2 miles, maybe 3.

Saturday morning we met for a group hike that went into the actual canyons.  It was a bit rockier and had more hills than our previous hike, but not too strenuous.  It was an interpretive hike, so the park ranger was telling us all about the geology, plants, animals and Native Americans that used to live there.   It was pretty interesting to learn about the history of the area and also have someone who was very knowledgeable to answer questions.

We hiked for 1 1/2 hours but only covered about 2 miles since we stopped and talked quite a bit on the first half of the hike.  It would be a good place to go back to for a longer hike.  We’d definitely start earlier in the morning because it was already getting pretty hot by the time we finished the hike at 11:30.

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I drug my self back to the gym today.  Honestly I really was not too enthusiastic about working out, but since I’d set a goal of 4 workouts this week I had to go today to meet that goal.

When I need a little variety I like to hop from one cardio machine to another.  It keeps it interesting.  The bikes are not my favorite though so I usually skip those.  Sometimes I’ll do 15 mins on the treadmill, then 15 on the eliptical trainer, then go back and forth til I hit my desired time goal.  Here’s what I did today:
20 Min Treadmill: 3.0-3.5 MPH
10 Min Eliptical: 5.5-6.0 MPH (high intensity)
15 Min Treadmill: 4.0 MPH
5 Min Treadmill: 3.0 MPH (cooldown)

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I am never one to refuse a good challenge - or dare! So when Andre mentioned his mini challenge I had to try it. Andre was able to burn over 300 calories in 20 minutes on the eliptical machine. Now I knew that would be an amazing feat for me, but I decided I see just how far I could go.

First I warmed up on the treadmill for 15 minutes, going from a 3MPH to a 4MPH pace. Then I hit the eliptical, determined and energized. The settings were on level 8 and I kept about a 5MPH pace the whole time. After about 2 minutes I could no longer focus enough to read the magazine that was on the stand. And at 15 minutes I was ready to quit but I didn’t. Finally after 20 minutes I had burned 207 calories!

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Out local gym has Life Fitness X9i Elliptical Trainers. It’s what I use most days.

Anyway…

I’ve been trying to achieve this particular mini-challenge for the past few months. Today I finally did it. Maybe it was the Boot Camp training last night that’s confused my poor body. LOL!

The Mini-Challenge

300 calories in 20 minutes

The Rules

There is none. Choose any program, any level, any speed… just try and burn 300 calories in 20 minutes.

The best I’ve done in the past is like 294… once 298 calories in 20 minutes… but today… I did 322 calories

I guess any elliptical trainer will do. See how well you can do…

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Around the U.S. and UK (and I guess other countries too) there are these military style fitness training sessions popping up… normally run by ex-military folks.

It’s for the general public… those that want a different scenery to what you find at the local gym.

These fitness sessions are normally held in public parks or community centers.

Well… the other week I found out that the place where I play squash once a week also do this crazy military style circuit training.

Anita and I attended last night…

WTF!

I’ve been going to gym 4 to 5 times per week for the past couple of months now… but I wasn’t ready for this!

It lasted 60 minutes… and let me tell ya, it was the hardest and longest 60 minutes of my life. I thought I was fit doing over 4 hours on cardio on the cross-trainer at gym per week… but nothing could prepare me form this stuff.

This morning I’m battling to bloody walk… let alone bend down to put shoes on. Arms, legs, head, fingers and toes — all freakin in pain and agony.

If you’re looking to spice up your weekly fitness sessions, go find a local crazy military style fitness group and try it out. You’ll love it… seriously!

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Okay I admit it, exercise can be difficult. Sometimes when I’m working out I think to myself, “Can I go now?” I’d rather be anywhere else but there!

A little visualization can help make a class or workout more fun. So today during class I imagined I was at the beach. I had this bright idea about going to Australia - believe it or not as a combination vacation/business trip. (One of my affiliate merchants is there and ever since finishing my taxes this year I’m looking for every business deduction I can!)

Plus if I’m going to the beach - even if it’s just Texas or Florida I want to look good!

Toward the end of class the kickboxing instructor has us do these double time routines and fast running drills like football players do before a game. Then I imagined I was in the ocean swimming back to shore - away from a Shark.

Photo Courtesy of Virtual Australia

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Okay, I figured if Andre could do it so could I! Spinning that is. So today I headed out early for yoga at 8:30 followed by spinning.  This was the first time I’d ever tried this type of class and it was really intense!  I was sweating buckets there by the end.

Actually it took about the first 20 minutes just to get comfortable on the bike and figure out the adjustments.  (There’s a knob you turn to increase or decrease the resistance to simulate hills.)  It was definitely a good workout, but not as fun as the kickboxing.  You’re just sitting (or standing) on a bike the whole time and it can get kind of monotonous.  I’ll probably go back but not on a regular basis, just occassionally to mix up my workouts.

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Yesterday in Kickboxing class we did 10 full minutes of kicks! I laughed to myself a bit because it reminded me of when I was in drill team in high school. Only nowdays my kicks only go a little higher than my waist instead of by my ear. Oh, and I don’t recall ever doing any back kicks in any drill team routines. LOL.

My sister Sherri (left) and I at a Drill Team contest, spring 1990.

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