I have been working on moving more through out the day. Whether it be walking laps around the living room while I watch the Chew or parking further from the door at Wal-mart. I have been forcing myself off the couch & out the the barn with Michael & working to get more movement in my day. The other day I read a blog by a woman who is a 5 yr WLS veteran, she talked about HIIT and the app she had. She said from day 1 this was the fitness plan her Dr. and trainer both recommended. So I decided to check it out.
Basically, HIIT, high-intensity interval training, is a fast-paced workout that burns tons of calories in a short amount of time. This type of training will have you alternate between periods of maximum effort (20 seconds of jumping jacks) & short recovery (10 seconds of side steps). I did a little research on HIIT for beginners {That's Me!} & they say since I am just getting into fitness, the key to success lies in doing the moves, at my own pace. HIIT should be intense, but pushing too hard, too fast can result in injuries and other setbacks. I am also to listen to my body, modify as needed, and complete each movement with proper form. So, since I am just starting out & trying to get Jax involved, I decided to start with the "Whip and Nae Nae" (his new favorite dance) & have a workout that totaled only 5 minutes. This video is just about 4 min long so we improvised on the last min. I set My HIIT Timer app, to {Prep :45 - Work :20 - Rest :10 - Rounds 8 - Cool Down :15 for a total of 5:00}. During the beginning of this video the man talks so we did a short warm-up then {next time I think we will do the 2 min warm-up (prep) with another song}. During the workout time we went crazy, exaggerating the movements & on the rest part we moved in slow motion or swayed side to side. It's fun & goofy but a good workout. We are hoping to do it 3-4 times a day and work up to the workouts that I found online. I'll try anything to get Jaxen involved.
This is the workout my online browsing recommend ...
Before each workout, start with a two-minute warm-up to get your muscles ready to go.
10-Minute HIIT Workout -
Jab, cross, front (right side): Stand with the right foot in front of the left, hips facing to your left side. Bring your arms up into a boxing position. Jab (punch) forward with the right arm, then throw a “cross” punch with the left arm, letting your body rotate as your left arm crosses over your body to the right. Your body weight should be over your right foot, with your back heel picking up off the floor slightly. Bring both arms back into the body, shifting your weight back to the starting position and facing front. (This is the “front” move.) Repeat on the left side.
Jumping jacks: Start by standing upright with your feet hip-width apart and your arms at your sides. Jump your feet out while raising your arms. Repeat as fast as possible. If a regular jumping jack is too difficult, step side to side while raising your arms instead. Sumo squats: Position your feet a little more than hip-width apart and point your toes out at a 45-degree angle. Keeping your weight in your heels, back flat and chest upright, lower yourself until your thighs are parallel to the floor. Engage your glutes and quads and push back to the start position. Repeat. Cool down with an overhead stretch.
20-Minute: HIIT Workout
When the above HIIT workout is no longer a challenge, move on to this one ...
This HIIT focuses on Metabolic conditioning & is designed to maximize caloric burn, so you should expect this workout to feel challenging. You’ll go through five exercises that focus on full-body, multi-joint movements. Try to do as many reps as possible during each 45-second interval, then rest for 15 seconds before repeating. Complete the same warm-up as in the previous workout then shake it!
Push-ups: If you can’t complete a traditional push-up, place your hands on a stable chair or plyo box instead of the floor. Or, try doing push-ups with your knees resting on the ground.
Squats: For extra assistance, use a chair for added support. Remember to keep your feet under your hips and your bodyweight in your heels, says Justin. Butt kicks: Jog or walk in place, kicking your right heel up to touch your bottom. Repeat with the left leg. Tricep dips: Place your hands on a chair or a low table, with your back to the chair. Put your legs straight out while balancing on your palms. Bending from your elbows, lower as far as you can, then press up to the original position. Engage that core! Side Lunges: With your bodyweight in your heels and your toes facing forwards, step to the left in a deep lateral lunge, keeping your knee above your toes. Alternate legs. Cool down with an overhead stretch, a quad stretch and a forward fold.
30-Minute: HIIT Workout
Ready to to challenge your core, and your upper and lower body? Got half an hour? Try this workout! This will burn more calories than 30 minutes spent walking on the treadmill! Complete the same warm-up as in the previous workout then dive in!
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This weight loss is only from June 2015 (I had lost another 51 pounds prior to this)
Blog MissionIt has taken me a long time to get to this point, but I feel like God opened the right doors at the right time. My vision for this blog is not only to document and share my journey with those who care, but also to encourage those who may be following in my footsteps. First and foremost though, I want to give all the glory to God & to focus on his plan for me throughout the journey. What you talkin' 'bout?VSG = Vertical Gastric Sleeve Categories
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