| Archive for The Magic Bus Trip Never get off the Bus! |
| Rich |
Rich's WorkoutStarted guerrilla cardio today, not too bad, know where to start from now so the next one will be tougher. Di it on a treadmill, got up to 8mph at 1degree incline.Did Chest, arms and abs after. I also do Kung Fu 2-3 times a week. |
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| jeff |
That guerilla cardio is a killer when you do it correctly. When you feel like you're going to cough up a lung, you know you've got it right! 
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| Rich |
Kung Fu today, its a hour class, some classes harder than others. | ||||
| Rich |
Guerilla cardio, harder this time, worked back and shoulders and 2 hours of yard work | ||||
| Dean |
Hey, Rich,
If you would... turn these into miles and come help us get around the world. 
http://magicbus.myfreeforum.org/about410.html |
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| Rich |
Done 
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| Dean |
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| jeff |
Yay!!!! More help. 
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| Rich |
HIT/Guerilla cardio 20 minutes | ||||
| jeff |
Way to go Rich! |
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| Rich |
Thanks Jeff!
Did Kung fu today one hour. |
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| Dean |
Rich,
I'm so glad you started a daily exercise log! Now, starting tomorrow, I won't feel so lonely in this forum! I am gonna get back on the horse tomorrow (July 1st), and start posting in mine on a daily basis! 
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| Rich |
Glad to have ya! Once I do this a while I may start a journal too. Today did guerilla cardio and chest, tris and abs |
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| Rich |
Kung fu one hour
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| Dean |
WTG, Rich!
Go take that Magic Torch for some more miles around the world.
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| Rich |
Guerilla cardio and worked back, bis, and shoulders. | ||||
| jeff |
Wow, Rich is liking the guerilla cardio. Good work, my friend. | ||||
| Rich |
Thanks i like it cause its not very long but I am at almost 2 weeks with it and my butt is soooo sore 
Feels like I did 10 sets of squats and deadlifts |
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| Rich |
20 minutes of guerilla cardio and HIT | ||||
| Dean |
Hey, Rich,
How hard do you do your guerilla cardio? You only cover like 2/3 mile in 20 minutes?... that's like an average of 2 mph.  Or are you doing it a different way? I thought it was done on a treadmill, but are you doing it using weights instead? Please tell. I'm trying to figure out just what type of cardio works best. I don't wanna tear muscle down. That's great that you are a personal trainer. I need a lot of tips on workout schemes, etc. I'd love to know in more detail how you train.
Thanks for any info you can provide. 
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| Rich |
My math must be off for the kilometers, today for example, I did 20 minutes cause I did not do any weights, I warm up jog pretty slow at 4.1 mph, did the 4 minutes of guerilla cardio at 8.2 mph on a 1.5% incline then I did Hit the last 12 minutes by changing speeds each minute and one minute I did a 10.5% incline. So it was almost 2 miles total.
I am a big guy(260lbs) and about 23% bodyfat, so my speed is goint to be a little slower for a while. This is my second week of this type of cardio and my speed has gone up .5miles and I can run/jog the whole 12 or minutes now, where the first week I had to walk a bit to cool down. Hope that helps. Pus the Kung Fu can be tough some classes, some not so much. |
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| Dean |
Oh, 2 miles. OK... that would be 3.8 km (2 x 1.6 = 3.8). That's what confused me, cuz you put 1.1 km, which is 2/3 of a mile. I thought, wow was he sprinting his ass off and then walking REALLY slow?
And, you mentioned HIT, so I sorta thought you meant HIT, as in weight lifting... High Intensity Training. http://magicbus.myfreeforum.org/about700.html I now assume you mean HIIT (as in High Intensity Interval Training), right? http://magicbus.myfreeforum.org/about526.html Are you finding that you are burning more calories by doing HIIT versus slower, longer cardio? I'm really trying to figure out what type of cardio to do. Right now I'm afraid to do any of it... and at the same time I CRAVE it... I wanna go to the park and do like 10 fricken miles (16 kilometres)! What to do... what to do... 
BTW... I really admire your drive for exercise! Keep up the great work!
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| Rich |
I do not like cardio so for me high intensity works for me. Same with weight lifting. My workouts are no more than 30-45 minutes at a time.
The biggest thing i see is with lots of distance running come overuse injuries. Bad knees and hips, hurt backs and ankles. So if you do long distance stuff try biking or limit the long runs to once a week or so. My 2 cents
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| Dean |
I've heard it's best to limit your workouts to around 60 minutes MAX. 45 min sounds fine.
What about just long walks or hikes? Are those catabolic to muscles? |
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| Rich |
No, IMO I think it is more with damage to your joints than catabolic to muscles.
Our diets her on the bus pretty much prevent that from happening. People who love to run long distances do it almost every day and that is what lead to chronic injuries. |
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| jeff |
My opinion, based on what has worked for me, is do whatever you like......just make sure there is a high intensity aspect to it. I have done a traditional HIIT type workout. I think it works great. I have done steady state cardio, which I think can be fine as long as it is fairly intense. Not long and slow. Lately I have been doing alot of "coyote running", a combination of running at different speeds and some walking mixed in. This has worked really well for me. And of course, resistance training is great, too. |
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| Dean |
This may be the only real way to go. There is so much conflicting info out there. I guess if you are into "body sculpting" and want your body to look a real specific way, then perhaps you must be real concerned about muscle catabolism/anabolism, etc. But, if your body breaks down muscle, so what? It's also going to rebuild it anyway, right? I think what Rich pointed out about injury is important. That is one concern I've always had with running... because of the pounding it does to your joints, etc. I have always preferred walking on my treadmill and getting a somewhat intense workout, sometimes using HIIT and sometimes using a longer steady state workout, while still keeping my heart rate up to a certain level throughout the workout (something I can easily do with my heart rate controlled treadmill). So, jeff... what heart rate do you think is "intense" enough? Cuz, I can set my treadmill to keep my heart rate at whatever rate I want for whatever length of time. It uses the incline to keep it there, while keeping the pace steady. I guess I just  walking... always have. I love hiking and walking. Running is OK, but best if done in a coyote fashion. While it is important to avoid injury, if one is not too picky about what type of musculature they will get, I think it's really important to enjoy the exercise you do, and let the chips (muscles) fall where they will.
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| Rich |
Kung fu today one hour | ||||
| jeff |
I think you need to hit at least 90% of max. From what I've heard, this is where the body starts releasing HGH, which has many benefits. I agree it's important to enjoy whatever exercise you choose to do. If you don't get some enjoyment out of it, then you are not likely to keep doing it. |
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| Dean |
But, keeping my heart rate at 90% would only allow me to walk for very few minutes!  That certainly won't be enjoyable!
Maybe I'll just take HGH in a pill. 
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| jeff |
That's the point of doing HIIT. Get it up there.....keep it there for maybe a couple fo minutes....then recover. Repeat. If you keep at it, gradually increasing the amount of time you keep it up there, you'll be amazed at what is possible. One day last week I did a 3 mile run and checked my heart rate at the end. It was up around 170, which puts me around 98% of max. I ran the whole thing fairly hard, kind of like it was a race, but with no spriint at the end. So I'm sure my heart rate was up there for all but maybe a few minutes of my 27 minute run. Then again, I've been at this for about 18 months now. |
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| Dean |
I understand about getting my heart rate up on HIIT... but, what I was asking was what I should set my treadmill for when doing long steady state walks. Sorry for the confusion. I have to pre-program my treadmill for doing HIIT. I wish I had a heart rate controlled HIIT treadmill (really wish I'd put up the extra cash for one of those). But, on this model, I can only set the heart rate for a steady state workout. I can set the max speed, max incline, length of time, and the heart rate. It will keep my heart rate at a certain rate by using the incline. So, if I am walking at 4 mph, then it would just adjust the incline to keep my heart rate at, say 150 or something. I was just wondering what % of max I should use for like a 45 minute walk... or a 30 minute walk... or a 60 minute walk. Don't think I'd go more than 60 minutes. But, this is for steady state walks, where I will keep my heart rate the same throughout the workout. My treadmill will do it for me, which is really cool, cuz if I tried to do it, I wouldn't be as strict with myself. I always get a much more intense workout on my treadmill versus going to the park, cuz my treadmill has no mercy.
BTW... looks like we ended up hijacking Rich's journal!
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| Rich |
Thats ok today I did the elliptical trainer it HIT fashion going hard a minute then easy a minute . Did that for a total of 12 minutes, 25 overall. Got the heart rate up in the 150's. I think will be better for me than running all the time. Easier on the legs. Will run at least once a week though.
Did chest, tris and abs. also took a sword class, pretty cool
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| Dean |
Sounds like you're really mixin' things up there, Rich. I believe that doing this type of randomizing is really good... doesn't let your body adapt.
Keep up the great work!
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| jeff |
Well, it would take some experimenting, but I think you should get your heart rate as high as you can for X amount of time. You want to push it. It should be uncomfortable. Not like a walk in the park. In order to improve, you must challenge your body. Maybe start with 80% max for 30 minutes and see how that feels. If you finish and you feel like you could have gone a lilttle harder, then next time do 85% Forget all about that fat burning zone crap, and being able to have a conversation while you are working out. It's all BS, as far as I'm concerned. Intensity, intensity, intensity!!! |
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| Dan |
Do the Farmer's Walk instead, Dean:
Nothing like a brisk, 800 lb. stroll in the morning to start your day. :P |
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| jeff |
Now that's some intensity!!!
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| Rich |
Only did 25 minutes on the elliptical today w/the hit factor. Left the 800 pounders at home.
This is the start of week 3 for me and I have lost 5lbs! |
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| Dean |
Thanks, Dan. I'll have to add that to my list of HIIT workouts. I can probably alternate between baby steps and regular steps for the intervals.
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| Heather |
Cardio with weights sounds hot, I might give this a try.... Just not quite as intense as this guy. |
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| jeff |
That's awesome, Rich. How much would you like to lose? |
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| Rich |
I have a pair of shorts that, when they fit (and even a little loose ) right I will weigh myself and that will be it 
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| Rich |
Kung fu today | ||||
| Rich |
25 minute son the elliptical.
worked back, bis, and shoulders today. |
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| Rich |
Kung Fu today | ||||
| Rich |
Did a hour of shoveling and wheeelbarrleling dirt at my house and Friday I am going to try a Spin class for the first time | ||||
| jeff |
Don't you ever take a day off?
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| Rich |
Tommorrow
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| jeff |
Ok, good. You're more of an expert than I am, but I think 1-2 days of rest per week is important. |
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| Rich |
Your right. The days I do martial arts can be pretty easy as far as getting your heart rate up. It depends on what we are working on that day. So I get more rest then it appears.
But I get ansy if I do not do something. 
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| Rich |
@5 minutes on the old elliptical. and did chest, tris and abs. | ||||
| Rich |
Kung fu today | ||||
| Rich |
Pulled a muscle had to take a few days off. Did elliptical for 20 minutes and back, bis and shoulders. | ||||
| Rich |
Arc trainer for 30 minutes and kung fu/ sparing tonight | ||||
| Rich |
20 on the elliptical and did chest, tris and abs. | ||||
| Rich |
20 on the elliptical | ||||
| Rich |
Kung fu today | ||||
| jeff |
I always think of that "Everybody was Kung Fu Fighting" song whenever you say that. Or maybe you're too young to remember.
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| Rich |
Me too but that is what it is.
Those cats were fast as lightning 
I am 41 so not too young 
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