Who doesn’t enjoy a lab experiment to go along with a lecture?
I hope you don’t see my posts as boring lectures 😉 But I guess if you did, you wouldn’t be reading this right now. Applying what you have learned to your real life is the best way to start any kind of healthy change in your life. We learned about the different kinds of energy metabolism in the last post, so let’s apply this to your real life.
I could go on and on about anaerobic vs aerobic exercises and their different benefits, but what good does that do you if you don’t know how to apply it to your routine?
I’m going to share my workout from Monday. After I posted the Nutrition & Exercise Part 1 post, I went downstairs to apply it immediately. In case you missed it, our military family just moved to DC less than a month ago. Our life is completely chaotic since the house we moved into needs a LOT of work. I love getting my hands dirty and fixing up a home, but it’s a little more challenging when I have 2 littles to entertain all day too. We do have a home gym here – that was very important to me. Our treadmill is set up in the basement with our yoga mats, weights, resistance bands, etc.
I used to exercise at the YMCA in Ohio when I worked there, and it was great! But I’ve now changed my workouts to 5 am before the kiddos get up. It’s great to get that time with my husband, working out together. It’s BRUTAL when the alarm goes off at 5 (especially since my 10-month-old still nurses in the middle of the night) but by the time our workouts are done at 6, it’s so rewarding. More pics to come for the workout room transformation – it will be a while before I make it down to the basement to paint.
We learned in the Part 1 post that anaerobic and aerobic exercises are both great – and I stressed that everyone should try to incorporate both into your workouts.
Other than the HIIT workouts I have posted in the past, let’s try a new kind of anaerobic+aerobic workout.
Interval + Incline
Using the incline function on a treadmill (or running on a hilly road) targets your leg and butt muscles in a really great way. Toning your tush is a great benefit. Running uphill is hard – but the rewards are great. Focusing on your breathing is crucial to crushing those inclines. I can hear my high school cross country coach in my ears every time I run a hill.
“Lean into the hill, Lindsey!” “Get your thumbs down by your pockets” “Are you breathing? I can’t hear it!” “RUN LINDSEY RUN!”
Side note: Mrs. Iris Black was the most influential person in my high school career. She and her husband (who was NOT influential) were in their 60s/70s (?? I really don’t know) and they were the Bellbrook Cross Country Coaches. She is a phenomenal coach. She ran the course backward, every race and would scream at the top of her lungs at everyone on the team (in a positive way) and you could hear her no matter where you were on the course. Mrs. Black taught me that drugs are for sissies, running will get you through anything, and that your urine should be clear every morning.
I ran into her at a 5K a few years ago – more like she ran into me. I had my earbuds in, like most normal people while I was stretching and she came up behind me and yanked them out as she ran past me. She screamed, “get those dang things out and enjoy the scenery, Lindsey!” Yep, That’s Mrs. Black.
Here is the exact workout I did yesterday. I tweaked it a little and added a beginner and intermediate version. These are geared towards runners so if you are a walker, try to use the same pattern, but at lower speeds (instead of warming up at speed 3, try speed 2, etc)
Give these a try! I do the advanced but these can be tailored for anyone to do. It may seem easy in the beginning, but give it the whole 30 minutes and let me know what you think!
Aerobic: 30 minutes of nonstop running
Anaerobic: short spurts of fast running followed by recovery runs
Here is a screen shot from Monday. You can see my mileage is lower than normal (I can usually run almost 4 miles in 30 minutes) but look at the vertical feet – 562 – that’s 56ish flights of stairs! And seeing as the average person burns 100 calories per mile, the 501 calories burned in 2.8 miles is MUCH more.
SO what are you waiting for? Give it a try. If you dont have a treadmill, no worries. Head out onto a hilly path or road and start running or walking. No excuses here, folks. This is a great workout!
Let me know how it goes and as always, ask questions!