I have done some research on the best way to get my body in tip top cardio shape.  The consensus with most people is Intervals.  I started this interval treadmill work out last week.  The key is to also change up what you do alot.  So, I do something different almost every day. I PT 2 times a day, and do this interval training first thing in the morning before work.  I am seeing improvements in my cardio health as well as my distance and speed on normal runs.  (And, by runs I mean jogging at a snails pace)

0-2:00 Incline 0, Speed 3.5

2:00-5:00-Incline 5, Speed 4.5

5:00-7:00 Incline 11, Speed 3.5

7:00-9:00-Incline 10, Speed 1

9-11-Incline 12, Speed 3.5

11-13-Incline 10, Speed 1

13-15-Incline 12, Speed 3.5

15-16 Incline 1, Speed 7

16-17-Incline 1, Speed 5.5

17-18-Incline 1, Speed 7.5

18-20-Incline 1, Speed 5

If I am feeling really froggy I do 40 minutes, and when I get to the bottom I work my way back to the top.  If you can't achieve the speeds or inclines, adjust to what you can do.  You will improve over time, and before long you will be sprinting up those hills.

 

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~*~Katie~*~

I wanted to add, where you have the speed set on one, you do lunges up the hill.  Talk about a great butt workout!

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~*~Katie~*~

kateybug4u:

...The key is to also change up what you do alot...

You know, this works with calorie restriction as well.  Say you goal is to lose 1 lb a week (which equates to a restriction of 3,500 calories per week, or 500 calories per day).  If you stick to restricting exactly 500 calories per day your body can actually adapt itself to this precise schedule and you can stop losing weight. 

But, if you vary the restriction each day and just concentrate on the weeks -3500 calorie restriction you constantly keep your body on edge and it can't adjust.  For example, on one day only restrict 100 calories, then the next restrict 600, then 500, then 300, etc.  As long as you restrict a total of 3,500 for the week, you'll lose that pound.

Variety is the spice of life!

"Keep your body on edge", I love this advise!  Thanks Louis.  (We are the same hight and I also hope to get to 125 in 2009 if not sooner.)

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"I'm 50 years old! And I like to kick! Stretch! And kick!!"- Sally O'Malley

Amal,

You make those 4 hour bike rides a montly routine and I've no doubt you'll reach your goal sooner rather than later

Four hours was an exception to the rule.  I rode with a newer rider who had terrible back pain on the way back home so the ride took longer.  He is much better now so we may be able to ride at a faster pace in less time and still burn around 2500 calories.  Either way it will be a challenge for the winter months but you have challenged me to keep going, thanks.

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"I'm 50 years old! And I like to kick! Stretch! And kick!!"- Sally O'Malley

The winter is a tough season to keep with the ole' exercising routine...I imagine there won't be too much bike riding in PA!  Although....with the way this weather has been playing out on the east coast, you may be able to bike ride in shorts up until February

Time will tell.  I do have winter wear, hardly been used .  I just got a new chain and lube job yesterday.  The bike shop owner cautioned me to ride on dry roads in the winter.

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"I'm 50 years old! And I like to kick! Stretch! And kick!!"- Sally O'Malley

I just discovered High Intensity Interval Training this week!  I've started doing the following:

1-2 min of Warm up 

1 minute of something aggressive (sometimes is low incline 8-10mph, other times its higher incline at 5-7mph)

1 minute of a recovery (3.1 to 4.2mph).

23 minutes was about right for me - and I will lengthen it to around 30.  After that I'll start making the aggressive parts harder, or go longer. 

This makes exercise much, much, much more interesting than 30 min at 4.2mph, and it feels like time flies too!

The other thing to rememer is to let go of the treadmill support rails - move those arms!

Thanks.  I feel like I’m burning calories just reading your email!  Do you cycle during the summer months?  Sad to say I’ve not really been riding these past two months.  I think I need heavier winter wear.  I think your plan involves working out at a gym.  I may consider that come January but nice to say that I’ve been able to stay on my weight loss schedule without exercise!  However, I long for the days when I could splurge because I worked out. 

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"I'm 50 years old! And I like to kick! Stretch! And kick!!"- Sally O'Malley