In my head, she’s “Nina”, not “Nia”.
Well, I think I’m making headway towards improving my mental toughness otherwise known as my “engine.” The last month or so, when I’m feeling like a break is too long, I’m trying to push through it. I’m almost always “on the clock,” using a wall clock that has a stopwatch/timer, but I’m trying to increase my level of activity during the time allotment. Tempo is important and the timer is invaluable.
My Pilates studio offers a fit in 30 class - tabata style cardio and strength moves. 45 seconds of work, 15 seconds of rest after a quick warmup. I need those 15 seconds! I’m pretty cautious with that class however - I think that’s what finally did me in earlier this year. It’s a real fat burner though and that’s something I need to get in somehow.
So, I receive my programming online and have for several years. Programming is 5 days per week. Great program for me. The routine is there is no routine. Exercises are varied day-to-day, week-to-week. There are cycles, which varies the emphasis, from cycle-to-cycle, and each cycle is about every 6 weeks or so.
Today’s programming includes two “tabata” style workouts, one is 15 minutes in length and the second “tabata” is 24 minutes in length. In between the two tabata’s is tempo’ed deadlifts today, which should take about 10 minutes. With warmup and warm down, where core/abs are stressed, the entire workout should take me about 75 minutes today. Workouts take anywhere from 60-90 minutes and then there are optional sessions (2 sessions in one day spread apart by 3-4 hours) offered, but not every day. I seldom have the time for both sessions.
I almost always look forward to my workout. There are some exercises I don’t like, because there not my area of strength, but you have to work on your weaknesses. The 2 off days are considered “active recovery” days, where you’re supposed to either relax by hiking, walking, running, or swimming. I typically squeeze my longer runs (5K or 10K) on Sundays, one of the off days.
Strength Training Routine Two = done!
I was relieved 3 resistance bands for chin-ups was too much. I did 2 bands as the starting point.
I was reminded at how much I LOVED doing rack pulls! Again, I’m starting with very low weights, but I look forward to the day I’m lifting something heavy.
Without a lot of warm-up sets (bc the weight I’m using is so low) the routine goes by fast. That’s good bc I’m more likely to stick with it.
I had to google what a “rack pull” was, since I’d never heard of them. Now I know and I learned something new today.
And if you do some Rack Pulls, you might get hooked! 
FTR, we do not have an actual rack in our basement. We have an Olympic bar set on two sturdy boxes with padding. It works!
Does anyone have any recommendations for air-bikes? We are planning to add it to our basement “gym” as an alternative to the treadmill (the fifth or sixth one that broke down over the years, lost count!)
I did a brief search and saw good reviews on Schwinn’s Airdyne AD Pro, also heard about Rogue. Any suggestions? TIA
An earlier poster on the thread loved his Airdyne. He started with a stationary bike he bought at a yard sale and then moved up to the Airdyne. I’m afraid I’m not familiar with specific models but I don’t think you could go wrong with the Airdyne.
I don’t know what model, but my brother used a Schwinn Airdyne in pulmonary rehab, and subsequently bought one for home. He loves it.
A neighbor gave me his old Schwinn Airdyne after my heart attack. It’s ancient, but it helps me do what I need to do, and I use it more often than the old stationary bike I had years ago.
Re: Air Bikes
At home, I have what CrossFit considers their standard for competiton, which is made by Lifecore Assault Fitness:
https://www.assaultfitness.com/products/airbike-classic
There also an “elite” model now. More money and nicer.
At my box (gym), they have a Schwinn AirDyne Pro: https://www.schwinnfitness.com/schwinn-airdynes
They’re both great, have small footprints and the companies keep upgrading them with newer models. So it’s hard to compare them here since they have a few models. The Lifecore and the Schwinn models both do a great job. The console on the Lifecore has more functionality. The Schwinn version is slightly quieter. The Schwinn overestimates the calories burned. The Lifecore was easy to assemble, even for a non-techy like me. Both are designed for HIIT, not long bikes rides. They’re not pleasurable to use. It’s a love/hate relationship. :))
A “rack pull” is actually just the last part or tail end of a deadlift. A deadlift is where you take the barbell from the floor and lift it from the floor and pull it up to where your back is straight or what is called “lockout”. The deadlift is a “full or complete range of motion” and is considered a competitive powerlift. The “rack pull” is a much shorter range of motion since you pull from a raised platform or rack.
BTW, Deadlifts are always programmed into every cycle that I/we do. A deadlift is considered one of the best, arguably the best, exercises we humans can do for strength building and fat burning, assuming you’re healthy.
Oh one thing I forgot to mention.
Rogue’s version of the air bike is called the Echo Bike. It wasn’t available a couple years ago, when I purchased my Lifecore (HQ in San Diego).
Rogue is an excellent company. They make excellent equipment, but I haven’t had a chance to use their air bike. Most of the equipment that I’ve purchased over the years for my home gym has been made by Rogue (out of OH) and purchased from Rogue. Rogue is a supplier to the World’s Strongest Man Competition as well as the CrossFit Games. Their stuff has excellent resale value.
The Echo bike certainly has good reviews online.
My daughter has one of the Peloton bikes and I’ve toyed with the idea of getting one, off and on for some time. What holds me back is the cost and really questioning if it’s something I would stick with for the long haul. I saw yesterday that Peloton has expanded the class offerings through their app - something like 10,000 classes and workouts for only $19/month. I might try the free two week trial and see what it’s like.
https://www.bicycling.com/news/a21731756/peloton-digital-app/
Thank you all for the inputs on airbike, we want to have something more cardio-oriented at home, since we kind of lost faith in the durability of treadmills. Will hopefully get one in the next couple of weeks and bring feedbacks here later!
Just a suggestion, but if you do purchase an air bike, then I would use it as a “companion” exercise or use it an interval workout. For example, ride the air bike hard for a minute or 2 and then get off the bike and do walking lunges, air squats, push ups, wall balls or Ab wheel rollouts, and repeat for 20-30 minutes. Something to break up the work on the air bike. The Peloton or other indoor bicycle is more conducive to long stamina-type bike rides.
I guess Peloton and Soul Cycle are very popular right now, but then when I’m driving around my “neighborhood” or locale, epecially on weekends, I’ll see packs of 20-50 cyclists riding around for hours on the long flat stretches and hills/mountains here.
The Peloton works for D - she lives in the DC area and works long and varied hours, so something that’s easily accessible is a good option for her now. There are a variety of rides available. I can’t imagine trying to do a long ride on an air bike of any kind! If you can, my hat’s off to you.
The maximum amount of time that I’ve spent in any one stretch is 10 minutes. Usually, it’s 1 or 2 min intervals at a brisk pace. You can only push/pull for so long with your arms and shoulders.
The “C” portion of my workout this evening uses the Concept 2 rower. Another excellent home device for cardio, but I don’t have one at home. Much bigger footprint. Anyway I usually get bored of the rower too after 2,000 meters, which is roughly 8-9 minutes. I’m noticing a pattern here. ;))
Now, I think a rower is more conducive to longer stamina workouts like an indoor cycle. However, you can see about a dozen of them advertised everyday on Craiglist with “low miles (meters),” so it sounds like folks buy them and get sick and tired of them fairly quickly. But they have good resale value though.
@sabaray my Peloton bike is the only piece of exercise equipment I’ve ever used enough to justify the cost. The variety of instructor styles & music plus the various Peloton Facebook groups helped me stick with it way beyond my most optimistic expectations. Bought the bike in July of last year and will take my 200th cycling class tomorrow - have lost over 50 pounds since then (also been eating better & tracking with My Fitness Pal). Have only recently started doing some of the off-bike content (can stream to smart tv, but since our tv is ancient, I just use my iPad) - my arms are looking a heck of a lot better. Knee & foot issues mean I’m not interested in the about-to-be-released Peloton Tread, but I have used the app & adapted for elliptical machines when traveling.