Live To Win!
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It’s been awhile since I have recorded any of my workouts. To be honest, I slipped off the workout wagon and enthralled myself back into the world of gaming. Not good. I went on Facebook yesterday and pretty much declared to all my friends and family that today was going to be the day I change all that. I joined Weight Watchers to help with food tracking. I am back on my incline trainer, which felt really good today. I also bought an app from apple called Tony Gonzalez FitStar. Tony Gonzalez is a tight end for the Kansas City Chiefs. He’s only missed two games in his 17 year career. On my down days from my incline trainer, I will be using his program.
Today’s workout was through Times Square. Below is a picture I took from my NordiTrack X9i screen. You can see how nice it is to workout having a street view of the area your are in. The picture changes, it does not stay on just one shot. It moves throughout your workout. Like watching a slow video. Pretty cool!
Anyway today’s workout was 2.55 miles (no running, just walking)
5 minutes -1.0 – 0 incline
5 minutes 5% incline
5 minutes 10% incline
5 minutes 5% incline
5 minutes 10% incline
5 minutes 12% incline
5 minutes 15% incline
5 minutes 10% incline
5 minutes 5% incline
5 minutes 10% incline
5 minutes 15% incline End of program
5 min cooldown at 0% incline
Slow time, but it’s all about small steps in the right direction!
Gives me a starting point and goals to shoot for 🙂
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Thank You again, CrossfitIoTA for recognizing these honorable heroes.
(Click on pictures to be directed to the zoo’s personal website)
Incline Training is one of the best ways to burn fat and lose weight. Despite whoever told you, you have to run to lose weight, they were wrong. Walking at an incline over 21% at 2 mph can be just as effective as running flat at 6 mph. Here are some benefits of Incline Training:
Heart Rate: Your heart rate at a 24% incline and 2 mph is greater than 0% incline at 6 mph. The greater the incline the higher your heart rate will go. Incline training is one of the best ways to train your heart without having major impact on your joints.
Fat Utilization: Research shows at a incline of 21% and 2 mph, fat is the primary source of energy, burning 6.5 kcals per minute. When walking slowly on a steep incline you will become oxidative, which means you will burn from your fat stores and not from your previous meal.
Fat Test Study:
Muscle Activation: 18% incline and above is where all the magic happens! In fact, from 15% to 18% you have 30% more muscle activation. Most people have a hard time turning on the glutes, but this is a great way to activate them. Not only will you burn more calories when you have more muscles, but your weight loss will look better. At 27% incline and above:
Variation: Variation in your training allows for creativity, enjoyment, progression and specificity. Performing variations like skips, side shuffles, backwards walk will increase your calorie burn and muscle activation. Do not exceed 24% incline on any side movements on an incline due to the shear forces it puts on the knee.
Don’t worry if running is not in the books for you, or even if it is, Incline Training is a great way to mix up your workouts, burn fat, activate your muscles, decrease pressure on your joints and increase your heart rate.
Article from: http://blog.ifit.com/incline-train-weight-loss/
Incline Workout on the NordicTrack X9i…..Downtown Seattle, Washington
0% Incline – 5min
5% incline – 5 min
10% incline- 5 min
15% incline – 5 min
20% incline – 5 min
15% incline – 5 min
10% incline – 5 min
5% incline – 5 min
-4% decline – 5 min
0% incline – 5 min
I pretty much am walking my workouts. 5 knee surgeries, two foot/ankle surgeries and a double fusion in my lower back keep me from running at this time. My times are slow, but trust me when you hit some of these high incline percentages you have no choice but to slow down your speed (unless your a super athlete who runs hills for training :). I wasn’t going to post my times and distances since I will admit, I’m a bit embarrassed by them. But I have to start somewhere and all I want is to see these numbers improve. I am only in competition with myself after all 🙂