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My pal gymdandee-- peak 8
So, I looked into peak 8 and this sounds pretty awesome. Would you recommend using youtube for ideas of exercises to follow the peak 8 steps? I do a lot of exercise classes and they are mostly interval types of classes but think I can do this at home, right? If you have any ideas of where to find a peak 8 work out for a mom like me, that would be great. I will work out some of my own and do more research but since you recommended it, was wondering if you had thoughts on best things to do--- things like jump squats for an interval, etc. ??
Thank you for all the information and tips to help me get started!
I forgot to add you can buy an interval timer for about $18.00 at your sports store. I use the Everlast.
http://soccer.epicsports.com/prod/62499/everlast-interval-cardio-fitness-training-timer.html
http://soccer.epicsports.com/prod/62499/everlast-interval-cardio-fitness-training-timer.html
Forgot sure you could try youtube!
https://www.youtube.com/watch?v=QVKNlnxpnx0
https://www.youtube.com/watch?v=o85LepUDifo
https://www.youtube.com/watch?v=hdDNM35Bt1Y#t=122
https://www.youtube.com/watch?v=QVKNlnxpnx0
https://www.youtube.com/watch?v=o85LepUDifo
https://www.youtube.com/watch?v=hdDNM35Bt1Y#t=122
You can use it to just plain look good in your skinny jeans in less time!
The workout should only be 20 to 25 minutes besides a short 5 to 10 minute warm-up. The good news is, you won't be bored and your benefit will be greater than if you had spent an hour or two just jogging or walking.
The key is to not completely rest between the high output minutes. You should be starting your next interval of intensity just before you start to recover. Other cardiovascular workouts you might consider are stair steppers, stationary bikes, elliptical trainers and jump roping.
When intervals are used, your body will continue to burn calories even after you’re done exercising. Intervals have also been shown to decrease your resting heart rate and improve overall heart health. Efficiency is also an advantage -- with intervals, you can reap the health benefits in less time than it would take with continuous, moderate intensity exercise.
Interval walking exercises can be done with no equipment, and they can be as simple as deciding to walk briskly every other block during an outdoor walk. If you need a more precise plan, though, try one that relies on slow, moderate and brisk paces for a pre-determined amount of time. Warm up for five minutes at a slow to medium pace. On a scale of one to 10 for effort, this should be done at a four. Spend the next 10 minutes at a moderate pace, or at a five on the effort scale. Walk briskly, or at a six to eight level, for two minutes, then decrease to a moderate pace for 10 minutes. Do two more minutes of brisk walking, followed by moderate walking for 10 minutes, then cool down for five minutes at an easy pace.
start with a less challenging walking pace until your body is accustomed to the activity. As you increase your fitness level, you can begin walking faster to get even more benefit and keep your workouts challenging.
Always be sure to properly warm up and cool down with slow to moderate walking, and remember to gently stretch your muscles after walking.
Buy a heart rate monitor strap it around your chest and it comes with a wrist monitor. Don't forget to get the OK from your doctor.
The workout should only be 20 to 25 minutes besides a short 5 to 10 minute warm-up. The good news is, you won't be bored and your benefit will be greater than if you had spent an hour or two just jogging or walking.
The key is to not completely rest between the high output minutes. You should be starting your next interval of intensity just before you start to recover. Other cardiovascular workouts you might consider are stair steppers, stationary bikes, elliptical trainers and jump roping.
When intervals are used, your body will continue to burn calories even after you’re done exercising. Intervals have also been shown to decrease your resting heart rate and improve overall heart health. Efficiency is also an advantage -- with intervals, you can reap the health benefits in less time than it would take with continuous, moderate intensity exercise.
Interval walking exercises can be done with no equipment, and they can be as simple as deciding to walk briskly every other block during an outdoor walk. If you need a more precise plan, though, try one that relies on slow, moderate and brisk paces for a pre-determined amount of time. Warm up for five minutes at a slow to medium pace. On a scale of one to 10 for effort, this should be done at a four. Spend the next 10 minutes at a moderate pace, or at a five on the effort scale. Walk briskly, or at a six to eight level, for two minutes, then decrease to a moderate pace for 10 minutes. Do two more minutes of brisk walking, followed by moderate walking for 10 minutes, then cool down for five minutes at an easy pace.
start with a less challenging walking pace until your body is accustomed to the activity. As you increase your fitness level, you can begin walking faster to get even more benefit and keep your workouts challenging.
Always be sure to properly warm up and cool down with slow to moderate walking, and remember to gently stretch your muscles after walking.
Buy a heart rate monitor strap it around your chest and it comes with a wrist monitor. Don't forget to get the OK from your doctor.
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