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<p>Do you like the Peppermint Stick Luna Bars (Clif makes Luna)? I picked up a few from Trader Joes this evening - haven’t had them in quite some time. My favorite flavor is Coconut.</p>
<p>I didn’t know about the peppermint Lunas. I’ll try to find some! Thanks. During runs (long) I use HammerGel, which seems to work best with my digestive system. My daughter uses Gu Chomps, but I think they are sort of hard to chew- especially on the run!</p>
<p>Back to the basement!</p>
<p>Good punch the clock workout. Core included stability ball plank, side plank knee drives, farmers carry with a 40lb DB on one shoulder, and stability ball mountain climbers.</p>
<p>Power was my favorite combo – box jumps up onto my weight bench and med ball overhead slams. VeryHappy, if I can find it after dinner, I’ll post a little bit of video that really helped me understand jumping.</p>
<p>Just about killed myself with rear foot elevated split squats. The most I’ve ever done is 2 x 30 lb DBs. I grabbed the wrong weights and did the first set with 2 x 35 DBs. Needless to say, I struggled like crazy. Fortunately, I realized my mistake and went back to 2 x 30 lbs for the second and third sets. Funny thing, that felt a lot easier! :)</p>
<p>Upped my weight just slightly on the trap bar deadlifts with the addition of 2 little dinky 2.5 lbs plates to go from 140 lbs to 145 lbs. I’m just going to start kicking that up in barely perceptible 5 lb increments.</p>
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<p>Yes, please. I need instruction. Seems silly to need instructions on how to jump, but I’m not being successful. Thanks.</p>
<p>I have a hard time imagining jumping onto a weight bench from anything.</p>
<p>Has anyone on here ever done any boxing as training??</p>
VeryHappy:
57 years old and, watching this video, I found out that everything I thought I knew about jumping (“bend your knees, etc.”) is completely wrong. This little segment of this video with Dan John getting some guy to long jump two different ways was complete eye opener.
The video is cue’d up at the right point with this [url=<a href=“http://www.youtube.com/watch?feature=player_detailpage&v=4ym18x-Nl6Q#t=2158s]link[/url”>http://www.youtube.com/watch?feature=player_detailpage&v=4ym18x-Nl6Q#t=2158s]link[/url</a>].
I tried one the “old” way today and barely made it up to the bench. Doing it the “new” way is a piece of cake and my biggest concern is jumping over the bench!
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<p>I have to make do with what I have! I would love a set of these [plyo</a> boxes](<a href=“http://www.performbetter.com/wcsstore/MFACatalogAssetStore/images/catalog/2515PL.gif]plyo”>http://www.performbetter.com/wcsstore/MFACatalogAssetStore/images/catalog/2515PL.gif) to jump onto. Covered in dense foam to protect shins. Can be used individually or stacked for 12", 18", 24", 28", 34", 40", and 50" heights.</p>
![http://www.performbetter.com/wcsstore/MFACatalogAssetStore/images/catalog/2515PL.gif]plyo](http://www.performbetter.com/wcsstore/MFACatalogAssetStore/images/catalog/2515PL.gif%5Dplyo){kind=link}
<p>Alas [$2595</a> a set](<a href=“http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10751_1004577_-1_1000380_1000191_1000184_ProductDisplayErrorView]$2595”>http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10751_1004577_-1_1000380_1000191_1000184_ProductDisplayErrorView) is a little rich for my blood! :)</p>
Today’s numbers
Cals:1445
Fat:90 g
Carbs:55 g
Fiber:9 g
Protein: 110 g
Sugars: 29 g
<p>Awesome consistency on the diet, CJane!</p>
<p>Interesting report about high intensity training, insulin sensitivity, and genetics, among other things:</p>
<p>[BBC</a> News - Can three minutes of exercise a week help make you fit?](<a href=“http://www.bbc.co.uk/news/health-17177251]BBC”>Can three minutes of exercise a week help make you fit? - BBC News)</p>
Thanks! And of course you are going to race with her, right NMinn? The Princess half-marathon, which was also this past weekend, has a prize for first mother-daughter team . . .
<p>Re: [BBC</a> News - Can three minutes of exercise a week help make you fit?](<a href=“http://www.bbc.co.uk/news/health-17177251]BBC”>Can three minutes of exercise a week help make you fit? - BBC News)</p>
<p>Probably a lot of people think “3 minutes a week, I can do that” before they realize how hard the high intensity training is.</p>
<p>Also, very unfit beginners with pre-existing atherosclerosis may want to be aware of the “snow shoveling heart attack” phenomenon.</p>
<p>idad, thanks for that. It gives me something to think about.</p>
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<p>Yes, I think slow and steady is a better approach if you’re carrying a lot of weight.</p>
<p>I hope that there’s research in how effective exercise is when it is a lot of fun to the participants.</p>
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<p>The cool thing is that high intensity interval training is self-adjusting. The workout on the BBC show was </p>
<p>*20 seconds pedalling “all out”
120 seconds of rest</p>
<p>Repeat for three sets.*</p>
<p>Lance Armstrong’s “all out” and my “all out” are different. My “all out” now is different than my “all out” that first day on the rickety old yard sale exercise bike. In both cases, the actual exercise interval will be different intensities based on the individual capacity.</p>
<p>20 seconds all out with a 6:1 rest to work ratio would actually be a very appropriate way to start interval exercise. </p>
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<p>An even more customized approach is to make it totally based on individual response and use heart rate to determine the length of the work interval and the length of the rest interval.</p>
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<p>The 24% improvement in insulin sensitivity from just one session a week of three intervals on an exercise bike for a month is pretty stunning. That would go a long way towards explaining why high intensity intervals have been contributing to good fat loss programs. That’s also huge for a type 2 diabetic.</p>
Alas, the clips of the BBC exercise show won’t play outside the UK, but here’s one short one that is on YouTube, showing one of the 20 second cycling intervals in the lab:
[High</a> Intensity Training - Horizon: The Truth About Exercise - BBC Two - YouTube](<a href=“http://www.youtube.com/watch?v=v7-h_w7bJrU]High”>http://www.youtube.com/watch?v=v7-h_w7bJrU)
BTW, I had it wrong. The workout schedule was three 20 second high intensity intervals, three times each week. Total of three minutes all-out work per week. Counting the rest periods, maybe ten minutes per session, three days a week. For an average 24% improvement in insulin sensitivity.
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iPod nazi had me doing these 10 minute intervals at the end of each workout three days a week from the get go. I did my first one at the end of my very first iPod nazi workout at 250 pounds – the day I posted my first message here saying that I was so sad at exercise that I wrecked riding the exercise bike! The first week with iPod nazi had 10 minutes of intervals - 5 minutes, then a rest, then 5 minutes. One day was 10 seconds pedaling hard alternating with 50 seconds easy. The second day was 20 seconds pedaling hard alternating with 60 seconds easy. The BBC approach, with 120 seconds of recovery, is probably a little easier. but I don’t think the specifics matter than much.
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<p>I think fun is a somewhat different benefit than fitness. If jogging for an hour everyday is fun for someone, then they might want to keep jogging every day for an hour even though they are not maximizing their fitness benefits. For me, the quest has been to find the right balance of costs and benefits–am I getting enough benefits (fun, fitness, plus some others like reduced stress) given the costs (time, effort, discomfort, etc.)?</p>
<p>Fun can be a motivator as well as a benefit.</p>
<p>It can provide an activity that lasts a lifetime.</p>
<p>We needn’t be all about efficiency.</p>
Yeah, yours are much better! 