I ran a 62 mile race and set a world single year age record in 1981 or so wearing the nylon Frank Shorter pants. Swish, swish, swish for 62 miles. Thank God for the great tech fabrics we have today.
I worked at the Athlete’s Foot chain in high school and college. I remember selling those Bill Rodgers singlets and shorts!
Got my massage - it was much needed, but I was near tears from the pain at points! I still can’t bend over without pain, nor can I lift my legs to waist level (as if marching). I definitely believe that it was the BBG workout rather than the SoulCycle from Sunday - the burpees, jump lunges, deadlifts, plank jumps are all eccentric movements I believe. MNK, am I right here? I’m totally fine when I’m fully vertical and walking. I don’t think I’m injured, just sore. That’s what happens when I try to keep up with my 30 yo friend, forgetting I’m old enough to be her mother 
I think yoga is out for a few more days as so much of it is forward-bending.
That said, I think the BBG workout is a good one - I probably just jumped in too exuberantly!
I think what frustrates me - and I need to be talked down out of this! - is that for all the places I belong to, I have monthly unlimited packages because that’s the most cost efficient if at each I’m taking x classes per week (I’ve figured this out all). And so if I miss a week my cost-per-class goes up. And I missed a week already in May when I was out of town, so now I’m missing another. I know it’s silly, and it’s a sunk cost, and I need to recover more fully to be back in the game, but it bugs me!
Is BBG like CrossFit?
If it’s the BBG I’m familiar with, it’s the Bikini Body Guide workout by Kayla Istines which is a 12 week progressive high intensity 30 minute workout program.
PG, an eccentric contraction is when you elongate or lengthen the muscle under load and a concentric contraction is when you shorten the muscle under load. The easiest example of this to visualize is when doing a bicep curl. When curling the weight up, your bicep engages in a concentric contraction and when lowering the weight to your side, it is an eccentric contraction. The speed at which you did rhe exercises and the plyometric nature of the jumps are what probably did you in .
Got up early and went to my gym and did 45 minutes on the Cybex arc machine. Looking for a pilates studio at vacation place to start up again. I found a couple of places with mat classes but no reformer. Another place has mat classes and tower classes (have never used this equipment). There is also something called Krav Magna–the studio doesnt have a web site. It seems like some kind of self defense training. Has anyone heard of this?
Sabaray–the circuit class sounds like a good one. When I work with my trainer, we do a number of mini-circuits, e.g., TRX rows, run up and down stairs, lunges with holding kettlebells. In the course of an hour I will do 3 different circuits 3x.
Be careful PG - an injury will be a worse setback then the cash loss due to missing classes!
Unseasonably cool today - never hit 70. 2.5 quickie run tonight to at least get some good cardio in along with a little gardening!
Krav Maga is a martial art developed by/for the Israeli Defense Force. It is designed to maim/disable your opponent as quickly as possible. Not sure how it would be for general fitness.
Yes, that’s exactly it - the BBG Kayla Itsines program. My friend had been doing it for about 6 months and so part of our “workout date” was that we’d do a BBG workout.
There were 8 exercises as follows …
With weights: Deadlifts, reverse fly, burpees with weights, and a squat / jump up combo
No weights: Bicycle sit ups with extended legs, a plank / pushup combo, tricep dip, and standing jump lunges
Circuit A had 4 exercises - 2 with weights and 2 without.
Circuit B had the other 4 exercises - 2 with weights and 2 without.
Don’t ask me which ones fit in which circuit. I was just trying to stay alive
You do as many rounds in Circuit A as you can within 7 minutes without stopping, then take 1:15 minute break.
Then do the same for Circuit B. Then repeat the above. So you’re completely done in a little over 30 minutes.
I wound up doing the burpees on a bench versus on the floor, and I wound up not using weights on the squat / jump up combo - but it’s still a lot of sustained jumping around! I can see why she gets results.
Pizzagirl, the thing to be very careful about with any of these timed circuit training protocols is that the emphasis on speed and doing as many rounds as possible can result in compromises in form and technique which leads to injuries. Particularly where you are using external resistence (weights). If you continue to do this program, make sure to slow things down so that you can focus on form.
Thanks.
Can you explain (or as they say on reddit, ELI5 - explain like I’m 5) the distinction between circuit training, HIIT, and Tabata? I hear these terms applied and they seem to have a lot of overlap. As well as sculpt - which seems like the hot new buzzwords; does that just mean light weights with some cardio thrown in?
LOL!!! That’s the runner’s equivalent of torture. 
That’s what I hated about running in those nylon suits. Not only did I have to listen to my own panting and gasping, but I also had to listen to the rhythmic swish swish for many miles.
@Pizzagirl, here’s an overview level explanation. Circuit training is where you have a list of exercises you are doing but instead of focusing on one exercise at a time for the total volume you intend to do of that exercise and then moving on to the next exercise for its total volume, you do a smaller increment of that exercise, quickly move to the next exercise with little to no rest in between, then move to the next for the same increment, move to the next and so on until you have completed one “circuit” of all the exercises. You then start a second circuit and continue rotating through the exercises in sequence until you have completed the total volume of each exercise. So for example, let’s say you intend to do 3 sets of 8 exercises. Instead of doing 3 sets of the first and then moving to the second etc, you do one set of the first, then do one set of the second etc until you have done one set of all eight and then you start the second circuit, do the same, and then do a third circuit until you have completed the three sets of each exercise. Generally, circuit training is characterized by very short recoveries, if any, between each exercise as you go though each circuit with a longer break between the circuits. The very short breaks between exercises is designed to keep your heart rate elevated throughout the circuit. Circuit training is most commonly applied to resistence training, whether it is external resistence (weights or machines) or body weight but can also be applied to cardio machines. With resistance training, there is often a time efficiency because you are doing only one set at a time per muscle group and therefore can move from exercise to exercise more quickly than resting between multiple sets of the same muscle group.
HIIT training is a method of exercising characterized by alternating high intensity work intervals with low intensity recovery intervals. It can be applied to both cardio and resistence training. With resistence training you usually do high reps with lower weights or body weight resistence. The key feature is that you structure the duration of the work and the duration of recovery intervals in specific ratios to achieve desired training effects and based on the person’s fitness level. With cardio, you frequently also vary the intensity of the work intervals to achieve specific training objectives.
Tabata is a specific protocol of HIIT. Each work interval is 20 seconds all out effort with 10 seconds of recovery repeated 7 times. Then a break is taken for a minute or two and you repeat the 7 X 20/10 sequence. It can be applied to both cardio and resistance training. With cardio, it’s usually done with just one type of cardio i.e. in 30 minutes of running you may do 2-3 sets of Tabatas. With resistance training, you use body weight or light Dumbbells and can structure the exercises one exercise at a time or as a circuit.
All of these have in common doing work sets in a manner designed to elevate your heart rate with some type of recovery in between.
Body sculpting is really a generic term for using resistence training to shape and tone your muscles. In today’s marketing, it’s often associated with higher rep lighter resistance exercises with some cardio elements thrown in. The objectives are to tone, firm up and lose weight as opposed to doing resistance training for hypertrophy or strength training but that’s just the marketing angle. In reality, those who compete in fitness model competitions, body building etc engage in a form of body sculpting but with different objectives than what is often marketed in clubs and studios as a sculpting class.
Walked 18 holes yesterday. Did well enough to beat my opponent in the first round of a tournament I was somewhat ambivalent about entering. So, I guess that’s both the good news and the bad news.
Thanks for your post #51944, @MichaelNKat. I’m going to check out some of the Leslie Bender stuff. As noted previously, I dont have real hip pain; more discomfort and a feeling of awkwardness when I walk.
Weeding continues … And this is the “low maintenance” planting scheme, per the landscape architect! Grrrrr!! I may take a break from that today and actually plant a few things.
Off for a long pup walk.
I watched the DVD yesterday and it’s exactly what I did in the workshop with her. The DVD is a great tool because the sequencing of the trigger point fascia release and stretching has a lot to it. The DVD was kinda funny though. She kept referring to her left and right using the perspective of “stage left and right” but saying it as though it was her left and right so every time she said “left” it was really her right body part, lol.
Last training run/walk before Saturday’s race this AM. Yoga and walking for the next 2 days.
How’s your weather looking for Saturday FallGirl???
I am now a proud jogger! Today I was assigned to do a MAF test. 30 minute warmup to my MAF zone - then a 30 minute MAF “run” - then a 10 minute cooldown. I needed flat terrain which is hard to come by here, so I headed over to the walking loop at the school by our house. As time progressed, the folks who exercise their dogs over there arrived and one commented to me “Nice morning for a JOG!” I didn’t punch him. It is very challenging to stay within the zone.
Went to my foundation yoga class last night, very introductory but already helpful with things I have difficulty with due to my very tight hips. I like the instructor - but I’m still not sure I’m ever going to love yoga.
@Bromfield2 - I think you would like the Tower. Many studios have a wall unit Tower - it will actually help you with the mat exercises. I use the Reformer very little in my private sessions - mostly I am working with the Cadillac and springs/rolldown bar mounted to the wall. It has really improved my mat work. Some studios also have a Tower that is a combination Tower/Reformer. Mat is challenging, but the Tower or Reformer should give you some assistance in developing that part of your practice.
Popping in here to say that zuilly has oofos today if anyone is interested
LOL’ing at the jog Sabaray! Bet you were thinking of us with a smirk weren’t ya?!!!