Feeling Great!
- Category: Body-for-LIFE
- Posted On: 6/7/2006
- Views: 3,618
Oh yeah! Got up right at 5:00 AM this morning and got my 20-minute cardio run in at the gym along with my abdominal workout and about 30 minutes of stretching. My legs hurt so bad from yesterday; from my lower butt down through my hamstrings. I started using the creatine I've had stored in my pantry for a couple of years, which I'll have to take a serving of 5x/day for 5 days (the "loading" phase) and then down to 1-2x/day. Has 5 egg whites mixed with lean turkey and some Cream of Wheat first thing this morning. Took my multi-vitamin and papaya enzyme after eating. I had a protein shake (EAS Whey 100%) after my workout and, of course, more creatine. Plan to eat chicken breast and black beans or a turkey sandwich for lunch along with a ultra-green salad and some light dressing. Then another shake in the afternoon and more chicken and turkey in the evening. I'll probably sneak in a pure protein bar in there to keep things interesting, especially since I'm not getting much fat in my diet.
Workout Details
Getting my run started was difficult, since my legs were tight and already sore from yesterday's workout. The Body-for-LIFE program has you do a cardio excercise for only 20 minutes with varying intensities, shown in the table below:
| Intensity Level | Total Time | |
|---|---|---|
| 5 | 02:00 | The Warmup |
| 6 | 03:00 | Cycle #1 |
| 7 | 04:00 | |
| 8 | 05:00 | |
| 9 | 06:00 | |
| 6 | 07:00 | Cycle #2 |
| 7 | 08:00 | |
| 8 | 09:00 | |
| 9 | 10:00 | |
| 6 | 11:00 | Cycle #3 |
| 7 | 12:00 | |
| 8 | 13:00 | |
| 9 | 14:00 | |
| 6 | 15:00 | Cycle #4 |
| 7 | 16:00 | |
| 8 | 17:00 | |
| 9 | 18:00 | |
| 10 | 19:00 | All out! |
| 5 | 20:00 | The Cooldown |
I strongly suggest starting slower in Cycle #1 if you are new to working out or simply new to cardio. I also highly suggest a good 10-minute walk after your workout and/or an excellent 20-minute stretching routine.
As you can see, the first interval is 2 minutes long at an intensity of 5 (out of 10) followed by 4 patterns of 4-minute escalating intervals from levels 6-9, followed by a single minute at level 10 (all out), and you finish with a level 5 again. Keep in mind that if you are not an experienced endurance athlete, you should use caution when approaching your level 10. Listen to your body! I have been running all my life and despite several years of inconsistent workouts, here's what I did this morning: I ran a 10:00 (mm:ss) minute mile for my level 5 intensity intervals, 9:30 for level 6, 9:00 for 7, 8:30 for 8, 8:00 for 9, and 7:30 for level 10. The gap between your intervals will vary. I simply chose a 30-second gap to get started, knowing my slow was 10 min/mi and fast was 7ish. You'll see this change in future workouts, since I didn't feel like 7:30 was a level 10.
- Category: Body-for-LIFE
- Posted On: 6/7/2006
- Views: 3,618