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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 3,023
11/22/20 7:34 P

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Chapter 25 - Jolting the Scale with Interval Training



Once I start exercising again, I would like to try the interval training. I have done some of that in the past by changing my walking pace on the treadmill from slow to medium to fast and back again. I liked the breakout of the 3 exertion levels.

Three levels of perceived exertion to rate how hard you are exercising:

• Easy – gentle, light exercise
• Moderate – feels moderately difficult
• Hard – sweating level, requires considerable effort



~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The main reason my past diets failed--lack of motivation.


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GOCALGAL's Photo GOCALGAL Posts: 5,572
11/20/20 4:01 P

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I continue to profit from re-reading Linda's lessons. They are always great reinforcement of what I need to do which is mixing up my exercise and getting my heart rate up. Raising my heart rate is most challenging. It is so much easier (and relaxing) to just maintain a moderate heart rate.

In yoga I do plank and 3 legged Down Dog to get my heart rate up. In walks with my friend we go up and down hills. When it gets hard to talk then I know I'm doing what I need to do to health-wise and to help jolt that scale. emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

MTN_KITTEN's Photo MTN_KITTEN Posts: 9,690
11/20/20 2:09 P

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I'm using this lesson to re-dedicate myself to walking.

I had a ... pause ... while I dealt with medical issues. But now back to walking. I don't like exercise that over stresses my body or mind. Recovery is painful.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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AURA18's Photo AURA18 Posts: 12,679
11/20/20 1:07 P

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Jolting the Scale Listen to your body

''How I Found My Inner Spark'' u.nu/1sbna
emoticon Burn More Calories in Less Time with HIIT u.nu/4kx2q
7 Reasons to Try IT u.nu/pcj2 Linda wrote u.nu/uvrph

Edited by: AURA18 at: 11/20/2020 (14:22)
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MAWMAW101's Photo MAWMAW101 Posts: 15,216
8/2/19 8:14 A

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Chapter #25 Jolting the Scale with Interval Training
Last time through this book I used this chapter to up my exercise.
Time for a new jolt which is why I’m going through the book again to remind myself of what works.

I know I made new commitments about this lesson but somehow lost what I thought was already posted here. With the help of a new Spark friend, I plan to jolt my scale during the upcoming start of the 100 Days book which will begin on August 6.

Phyllis ~~
Indiana - Eastern Time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
8/1/19 3:02 P

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I am still quite resistant to 'interval training' - I know a lot of people like HIIT type workouts.

I like to run, and that, in itself, does offer opportunities for interval training. I think I probably do more interval training than I realise - going fast, going uphill, walking, sprinting, walking etc. On Tuesday evening this week I did my first 10 km trail run. It was through woodlands so there were plenty of obstacles and changes in gradient including some steep sections. Where pretty much everyone walked up these hills, I ran just 10 paces at a time, in spurts. Someone called me a 'goat'! So I think I probably do use those three levels of perceived exertion: easy, moderate, hard.

I've just entered myself into a couple of much harder races for next year too. I've started using a bicycle as cross-training. And today I got my hula hoop out.



Edited by: SWEETENUFGILL at: 8/1/2019 (15:03)
PAULALALALA's Photo PAULALALALA Posts: 28,459
10/25/18 8:34 P

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Yeah....Funny how we always fall for it. emoticon emoticon emoticon

Paula -- Waco, TX area
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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
10/25/18 8:29 P

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Your Spin instructor sounds great, Paula. I got excited and was spinning faster (in my head) just reading your post! ! ! emoticon

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
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PAULALALALA's Photo PAULALALALA Posts: 28,459
10/25/18 1:11 P

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emoticon chapter and suggestions!
Since I've been attending Y classes for years, there has been occasion to have instructors throw these HIIT routines at us. emoticon Every now and then one of them will throw a tabata in. Each tabata lasts 4 minutes. It's 20 seconds extreme effort, then 10 seconds of rest, then 20 seconds high effort again -- on until you've done 8 times. The spinning classes regularly have some form of HIIT in the form of sprints/rest repeated throughout a song. One of our teachers throws in "a minute to win it" near the end. Just when you think you've given all you can, she gives the cue that "the race is almost over...you're almost in the lead -- with just a little more effort you can win this race for your team! There's only one minute left! You can do it! You've got a minute to win it!" emoticon Amazing how most everyone can gather their reserves for that last minute.

I tried some of the higher impact HIIT classes such as Insanity but could not sustain them. It took a toll on my feet and was not body-friendly. Even some of the younger super-fit people complain of injuries after doing those extreme moves. That's what I love about spinning -- no impact, but it can really raise the heart rate! Swimming laps I like to work some of that in as well. I try to push myself as hard as the instructors do...but the classes usually push me a bit harder. emoticon

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
10/25/18 12:36 P

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Day #25 Jolting The Scale With Interval Training

I really liked this lesson and I am going to try this technique as recommended on the Elliptical I use at the Y. I also like the interval training by Jonathan Roche that listed for us.

I am learning more and more to listen to my body. Because I have been so inconsistent in getting my fitness in every day I have found that when I do go it is more difficult. On Fridays when I attend Step or Jazzercise Class I can actually feel my heart beating too fast and I have to take breaks until it calms back down.

On the Elliptical there is a speed and heart rate monitor that are accurate enough for my purposes. I sweat when I use this machine and if I am working too hard my toes actually start to feel numb. Therefore, I make sure that I keep my heart rate under 160 and preferably around 150 bpm.

Every time I meet with my Trainer we discuss how my routines are going and it seems we are constantly adjusting things - change an exercise, eliminate an exercise entirely, add something new to my routine to cover a different muscle group better. ST is hard for me and because of my old joints I do not move as fast as the young ones. Therefore it takes me over an hour to get through a routine (on top of my 10 minute warm up on the Elliptical). At my last meeting with her we made changes again. She is rather noncommittal because it is, after all my routine and not hers, but I finally pinned her down to saying that More Weight is better than More Reps. Therefore, I have cut my reps back from 15 to 10 for each exercise without feeling guilty like I wasn't doing my best.

Now I better get going so I can get some kind of fitness done today - fall gardening chores and a walk are calling me!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
10/25/18 8:39 A

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emoticon
Great reminder that we can apply these techniques to everyday exercises we do, like raking leaves etc.
emoticon emoticon emoticon
I just listened to our weather forecast and it sounds like shovelling snow might be featuring our conversations soon!

AURA18's Photo AURA18 Posts: 12,679
10/25/18 6:10 A

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25 Jolting the Scale with interval training IT
Gill ~ Thanks for finding great Spark articles to get us started (or re-started)

7 Reasons to Try IT u.nu/pcj2 HIIT u.nu/6gml
1) Burn more calories emoticon with shorter work-outs
2) Burns more fat and metabolism remains elevated longer after IT
3) Walk-jog to improve speed, power and performance (nice incentive)
4) Improved emoticon cardiovascular fitness
5) Days I feel emoticon or emoticon apply to any type of exercise—even ST
6) Combat boredom by keeping mind engaged IT helps workouts go by faster
7) Shorter workouts - I'm more likely to stick to my plans and goals

I apply IT during ST routine and daily activities. Raking leaves for example:
Rake - break - squats to pick up - break - jump in bag to squash - break - repeat 200 times
IT can be applied the easy way by mowing to mulch leaves
Mow - break - remove bagger - break - empty bagger - repeat 20x emoticon
emoticon emoticon emoticon

Edited by: AURA18 at: 11/20/2020 (13:44)
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AMYBELLES's Photo AMYBELLES Posts: 14,822
11/4/17 8:04 A

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I think interval training has many benefits, and I really liked the simplified scale with three levels of perception for exercise intensity.

**~Amy~**
Wonderful Watermelons
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~The Villages, Florida
EST



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
11/3/17 1:52 A

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I'm not so keen on these chapters about exercise - not sure why! But I got out my skipping rope and have committed to doing some jump-rope exercises - that will definitely shock my body as jumping is not something I usually do! I do use the mini-trampoline sometimes, but bouncing is not the same as jumping - jumping is much harder!

emoticon

Wow, what beautiful gardens, Maribeth. Surely not like that this time of year? There are some lovely smells in our local parks at the moment - the evergreens are all blossoming with their cones, and mahonia (a favourite of mine) is wafting on the air. Lovely! So refreshing.

Edited by: SWEETENUFGILL at: 11/3/2017 (01:54)
AURA18's Photo AURA18 Posts: 12,679
11/2/17 4:36 P

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emoticon emoticon Jolting the Scale - Exercise has many many benefits, Linda Spangle wrote: "According to research, interval training burns additional calories, increases metabolism and improves heart rate recovery" Productive work-outs - landscaping & cleaning.
City gardens near our home

Edited by: AURA18 at: 11/20/2020 (13:09)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
MAWMAW101's Photo MAWMAW101 Posts: 15,216
11/2/17 10:15 A

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Chapter #25 Jolting the Scale with Interval Training
Last time through this book I used this chapter to up my exercise.
Time for a new jolt which is why I’m going through the book again to remind myself of what works.

Phyllis ~~
Indiana - Eastern Time


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CATLOVER110's Photo CATLOVER110 Posts: 41,882
11/2/17 9:14 A

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I agree that the ten-point scale of perceived exertion is too hard to use. I like her three levels of perceived exertion:
-Easy - gentle, light exercise
-Moderate - feels moderately difficult
-Hard - sweating level, requires considerable effort

I do a little interval training, but not much. I need to incorporate it more.

Hope--AL--Central time

A&I July BSG Challenge - Wonderful Watermelons

"No matter how slow you go, you are still lapping everybody on the couch."

"Success is the sum of small efforts repeated day in and day out." - R. Collier

"Just do it" - Nike


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
2/27/17 7:51 A

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Lesson 25: Jolting the Scale with Interval Training
If your weight seems completely stuck and the scale number won't budge, it might be time to bring in a more drastic approach. Changing the intensity of your efforts with interval training.
you can use three levels of perceived exertion to rate how hard you are exercising:
• Easy - gentle, light exercise
• Moderate - feels moderately difficult
• Hard - sweating level, requires considerable effort
Another tool for monitoring your exercise level is the talk test. During either a Moderate or Hard exercise level, you should still be able to carry on a conversation without gasping for breath. At the same time, if you can still sing, you are probably not working out hard enough. Of course, if you couldn't sing before, this test may not work for you!
add interval training to your workout. Most of these programs teach you to alternate between short bursts of a hard exercise level and a calmer, more normal level. According to research, interval training burns additional calories, increases metabolism, and improves heart rate recovery.
most important outcome is not how high your heart rate goes during exercise, but how quickly it returns to a normal level.
A Short and Sweet Approach
Long and Short Intervals
Creating Your Own Interval Workouts
You can do intervals with nearly any type of aerobic activity including walking, running, biking, or swimming. On a treadmill, you can push your level by increasing the speed or by raising the elevation. When you start using interval training, do only one of these changes at a time, adding the second one when you have improved your endurance and fitness level.
Always listen to your body when you are exercising. What seems like an Easy level for some people may actually be a Hard level for you. As you lose weight, you'll continue to see improvement in how your body handles exercise. So keep working at this by challenging yourself at an appropriate level. You'll be amazed at how your exercise efforts will help your weight loss as well as your overall health picture
list 2 or 3 things that you learned from this chapter.
Extremes don't usually work
Monitor your exercise levels to figure out how "your body is responding to your workouts". Listen to your body and pace yourself at a moderate level says Spangle.

What will you do differently as a result of reading this chapter?
Work at easy pace till I made exercise a habit then I will use intensity.

Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
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SKIRUNNER1 Posts: 2,544
2/26/17 5:46 P

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I like that the message in this chapter is to listen to my body. This is not as easy as it sounds, either with food or exercise. I think many of us who struggle with weight are people who never learned that. At least, that was me. I saw my body as something I had to fight, not as a part of "me", if that makes sense.



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TWEETYX2's Photo TWEETYX2 Posts: 2,071
2/25/17 2:10 P

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Beautiful gardens! I think I have been there. If you ever get the chance to go to the Conservatory (it is as old as it looks-Victorian era) at the Como Zoo there in St. Paul (which is free to enter) you will see plants as old as hundred years or more!

Gill, have you considered asking people to share their seeds so that you can plant as a community and everyone can enjoy the 'harvest'? Also, if each citizen bought a couple of perennial bulbs(like tulips) you could plant them once and enjoy them for years to come. The easiest way of sharing seeds to take them from the full plant. In fact, my Mom literally took the star lilies that my bridesmaids carried and just put them in the ground and they regenerated on their own. A good book from the library will show you how to have a beautiful and free flower garden for years to come.

Maria: I agree that the best way (still in my opinion) is can you talk while you are exercising. If you can carry on a conversation then you are in your mid range. If you have to stop talking in order to conserve your breathe you are peaking.

Phyllis: You can make housework (especially spring cleaning--those of us who are Northerners do this yearly--air out the winter house) interval workouts and you make yard work interval workouts.

I think people have gotten the wrong impression that you have to hang out in a gym to get a good workout. I spent nearly 20+ years with gym membership and so I have been there. I did that in my 30s and 40s religiously. What I also learned in the process was that you can adapt it 'outside the four walls of the gym' as well as fit to your needs and lifestyle. I am not putting down going to a gym (since obviously I did it for decades) but I am just saying that is not the ONLY way.

As I have aged what interval training means is something different but you also can get it from switching to walking on flat ground to incorporating a few hills in the mix or climbing up and down some stairs. We have a new park near us and I often see joggers go up and down some stairs that connect the park to the street level above.

If you think outside the box you can find other creative ways to vary your routine and shake it up a bit.

Pam

Edited by: TWEETYX2 at: 2/25/2017 (14:13)
TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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MAWMAW101's Photo MAWMAW101 Posts: 15,216
2/25/17 6:49 A

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Beautiful picture Maribeth, thanks.

I don't have gadgets to monitor my heart rate but at my age I don't plan any exercise that would need one.
My nutrition is pretty simple thanks to NoS and frankly my exercise is too. After going through the Linda Spangle books more than once, I am now seeing the Scale number go down with more steps added to my days.
Also I use the stairs at home and on days that I sew or knit I set a timer to remind myself to get up and move.

Phyllis ~~
Indiana - Eastern Time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
2/25/17 12:41 A

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What beautiful flowers! So many of our parks are now 'herbaceous' only as funding cut-backs have made annual bedding plants too expensive.

AURA18's Photo AURA18 Posts: 12,679
2/23/17 4:28 P

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~25 - Jolting the Scale - with IT during daily activities: walk/jog to park.
Here are the city gardens near our home.



Edited by: AURA18 at: 11/20/2020 (13:08)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
10/2/16 6:31 A

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Despite what I said yesterday, when I went for a run this morning, I pushed myself harder than usual, and took longer rests - so, effectively, intervals. I didn't time them, so I may not be maintaining the higher rate of exertion for long enough - but it was a step in the right direction!

GOCALGAL's Photo GOCALGAL Posts: 5,572
10/1/16 6:00 P

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I love re-reading Linda's lessons! Great reinforcing of what I try to do weekly which is mixing it up and getting my heart rate up. The raised heart rate is the one I continue to work on as the moderate rate is so easy to stay with.

In yoga, planks and 3 legged Down Dog get my heart rate up. In water aerobics I try to bring in fast intervals of things like jogging or jumping jacks. When it gets a little hard to talk then I know I'm where I want to be.

Just this week I figured out how to get additional free, fun music on my Smart Phone so I am adding "No one can watch" dancing at home. emoticon emoticon

I love the 5X whammy benefits of tracking fitness here on SP. First I track fitness minutes in the SP tracker, I post them in the 5% Challenge, I count anything extra outside like weeding, sweeping. I live out in the country and there is a never ending list to do. Everything is much better maintained especially since retiring. I save money by doing things myself and I am healthier and more fit.

It's like a game, even FUN! WHAT a deal! I wear a SP tracker and that really helps me get my steps in. Love that it glows when I reach my step goal! emoticon emoticon


Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
10/1/16 3:47 P

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Yes, there's a lot of information about HIIT around Spark these days - I find I still enjoy 'steady' rates of exercise generally - yoga, running, swimming. But I do now try to add in some sprints, or climb steps, hills etc. And re-reading this chapter reminded me about the Walking videos I've got which have the interval training built into them.

Like yesterday's Chapter, I am more mindful now of mixing up my exercise a bit - I've recently been adding a swim in once a week. I'm also doing some strength-training three times a week. Overall, I'm not a gym-rat type - and the intense workouts don't really appeal to me. But short bursts of higher intensity activity can be fitted into what I'm already doing.

I don't have any gadgets for measuring my heart-rate of anything - so it's a bit harder. Linda is referring to the No Excuses Workouts by Jonathan Roche - it's good stuff, but I still find it unappealing to do 'boot camp' type workouts as opposed to yoga/running/swimming/weights.

AURA18's Photo AURA18 Posts: 12,679
10/1/16 7:47 A

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emoticon emoticon emoticon

Edited by: AURA18 at: 2/23/2017 (16:25)
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AURA18's Photo AURA18 Posts: 12,679
5/5/16 1:39 P

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Ch. 25 Jolting the Scale with Interval Training
Maybe intervals is the way the body works efficiently in everyday activities, Example racking the lawn. We have an uneven lawn that needs dethatching. My warm up is getting the equipment out of the garage and raking slow (5min). Raking fast for 3 minutes then take a break to bag. I could do this for 30 min then rest.

Another example is housework dusting warm-up then vacuuming with lunges. I actually cleaned homes for a living, until about 10 years ago when I returned to college, got hooked on computers and sitting long hours.

I am doing the 80/20 rule of weight loss. I have spent 80% of my time on healthy eating and 20% on exercise. I feeling more confident with my nutrition plan and lost weight so I can move more. There are many benefits to interval training and increasing daily activities:

Edited by: AURA18 at: 2/23/2017 (16:24)
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GOCALGAL's Photo GOCALGAL Posts: 5,572
5/5/16 1:39 P

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This chapter is full of good ideas on how to improve fitness and endurance as well as weight loss. I do some of them and want to incorporate more like small/big strides, fast/slow . I like how she pointed out that it is not how high you get your heart rate up but how quickly it returns to normal.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

MAWMAW101's Photo MAWMAW101 Posts: 15,216
5/5/16 6:07 A

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Chapter #25 Jolting the Scale with Interval Training
There is so much information in chapter 24 & 25 that I will need to come back to them when I can make a specific plan to follow.
My month of May is already too full of planned activities to begin an exercise program but it will be something I can use when I join the "100 Days" group again in June.

Phyllis ~~
Indiana - Eastern Time


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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
12/13/14 12:29 P

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

Extremes don't usually work

Retrain Your body: within first 30 days - "take a gentle approach to exercise;" second thirty days, "increase intensity"; next 30 days and beyond, 'take gradual approach to adding more time and intensity to your workouts."

Monitor your exercise levels to figure out how "your body is responding to your workouts". Listen to your body and pace yourself at a moderate level says Spangle.

emoticon What are some ways you can relate to the clients or examples in this chapter?

Laura is a good example of what happens when the weight won't come off at the end. She did intense workouts and ate 1100 calories daily, but her body was protecting "itself from losing its critical resources.

Make a drastic change: this was suggested so she ate 1800 calories daily and decreased her excerise. She was terrified, but did this for 3 months. She gained 5 pounds. After the 3 months, "she went back to between 1200 and 1400 a day". Her exercise increased but not as heavy as before. Three months later, she lost not only her 20 pounds but also the extra five pounds she'd gained"...

emoticon What will you do differently as a result of reading this chapter?

I am not at a plateau or worse so I will re-read this when that time comes.

cheers
Barbara

Edited by: 1KINDREDSPIRIT3 at: 12/13/2014 (12:30)
Set yourself up for success and anything is possible. - SP



MKBWNSUGAR's Photo MKBWNSUGAR Posts: 13,594
12/11/14 11:24 P

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In your notebook, list 2 or 3 things that you learned from this chapter. Some different types of interval training.

What are some ways you can relate to the clients or examples in this chapter? N/a

emoticon What will you do differently as a result of reading this chapter? I will do more interval training in the future.

Martha
Southern Maryland
EST Zone
BLC 33 Hot Mocha Maniacs
Walk Away the Pounds, Co-leader
The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr.


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CD13384562 Posts: 7,356
12/10/14 8:44 A

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While my weight is not stuck at the moment, it's wonderful to have Chapter 24 & 25 as resources for when that does happen.

I learned that intervals of intensity and speed can help you lose weight, because our bodies tend to get used to the same old pace and adjust our metabolism, so we have to keep changing things up!

The easy levels, instead of focusing on a heart rate or pulse monitor is also helpful. I didn't go to the link for short exercises so cannot comment on those.

I do know I want to limit my exercise to no more than one hour per day. This is something I will need to do the rest of my life, and I don't want to get into the habit of more than an hour, and then set myself up for gains when I return to the workforce.

Right now, fitting in 40 minutes of bike before breakfast, and another 20 minutes of walking in the day, works for me. I would switch up to some sort of dancing or try Zumba in the future. I don't own a Wii or Xbox but I do have a DVD player and I have some Spark DVD's somewhere in the house that I probably should try. They came free with my copy of The Spark a few years ago.


SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
12/10/14 5:13 A

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Friends with the Scale - Chapter 25 - Jolting the Scale

I'm finding these chapters very hard to 'take on board' as what I've discovered is that I take my natural fitness for granted, and I am resistant to taking any kind of 'training' seriously!

So - I've put stars on Chapter 24 and 25 - because I want to come back to these next year (!) and start to apply them to my healthy living routines.

There is a lot of information here, and I like the way Linda breaks it down for us and encourages us to use it in a way that suits where we're at.

What I will do differently is probably 'nothing at the moment' - but the things I'm learning are being stored in my head - and I'm going to look at introducing more variety into my exercise routines, and then get my head round 'intervals'. I can't hack all the counting minutes and monitoring etc! However, I CAN use the videos that have already got these features in them - like Leslie Sansone's walking videos, and the Spark cardio routines. I have also signed up to an on-line swimming website which has a step-by-step training programme from complete beginner (me!) to as high as you can/want to go! I have the tools - I just have to pick them up!

CD13384562 Posts: 7,356
9/15/14 1:45 P

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Chapter 25 - Jolting the Scale with Interval Training
emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

emoticon What are some ways you can relate to the clients or examples in this chapter?

emoticon What will you do differently as a result of reading this chapter?
emoticon Link to Chapter 24

www.sparkpeople.com/myspark/team_mes
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emoticon Link to Chapter 26
www.sparkpeople.com/myspark/team_mes
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Edited by: CD13384562 at: 11/13/2014 (06:15)
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