I won’t go into the benefits and downfalls of running in this article. Instead today I thought I’d list  some alternatives to running that people can do to get in shape.  There’s no excuse for getting bored with your workout!

Alternatives To Running

• Going for a brisk walk
• Swimming at the local club
• Doing a workout video
• Playing basketball
• Rowing machine
• Hiking on local trails
• Spin classes
• Stationary bike
• Roller Blading
• Cross country skiing
• Mountain bike riding
• Elliptical machine
• Treadmill
• Jumping rope
• Circuit training
• Ultimate frisbee
• Step Aerobics
• Handball/Racquetball
• Rock climbing
• Kickboxing

Do you have your own exercises that you enjoy doing (that isn’t running?)? Tell us about it in the comments!

photo credit: kimdokhac

photo credit: ericmcgregor

Time To Jumpstart My Weight Loss

After the new year hit, I made a goal that I was going to start working out again 6 days a week, and that I was going to lose the final 30-35 pounds that I’ve been wanting to lose. I’ve lost 20 already, but I still have that nagging 30 left to drop.

Over the years I’ve begun to realize that when you’re beginning a workout program, one of the hardest things to do is just to start, and then to maintain your activity over the long haul.

I’ve never had a hard time starting a workout program, I’ve done lots of those. I’ve always had a problem completing or maintaining a regular workout schedule. The first few weeks of working out are always the hardest.  Once you’ve been doing it for 3-4 weeks it starts becoming more of a habit.

Yesterday I restarted my 6 days a week workout schedule. I have to tell you I was dreading it. I was happily content being a couch potato that last few months. The problem is, my waistline was starting to show it, and I had to get moving again.

First Two Days Of Working Out

Last night I went running for the first time in months on our nearly new treadmill that we bought last spring. I set it to do a high intensity cardio workout running about a mile and a half varying speeds and inclines anywhere from 3 mph and 1 incline all the way up to 5 incline and 6.5 mph.

It was pretty hard jumping back in after all these months, but once I got going, it felt really good. I started to remember how good it feels to workout. How you can feel your muscles pumping, and sweat starting to pour down your brow, and getting into rhythm with the music.

It wasn’t my best workout ever, but it was a good re-start.

Tonight I did my upper body weight workout. I did sets of 12, 10, 8, 6 and two sets of 12 for my pecs, shoulders, triceps, back and biceps. One thing I’ve noticed is that when you haven’t lifted for a while, you usually will get pretty sore the next day. Your body takes a while to adjust. So I’m expecting some soreness tomorrow.

So, I’m back on the wagon – I’m working out, eating healthier, and I’m sure I’ll knock these 30 pounds out in no time!

What’s your experience in losing weight? Have you found the first few weeks to be the hardest?

It’s been just over a week now that I’ve been back on the exercise wagon.  Since last monday I’ve ony taken one day off from my cardio and weight training routine, and I took that day (Saturday) off by design.  In my plan I workout 6 days a week, with alternating days of weights and cardio.

photo credit: shoothead

On Sunday I did my lower body weights routine for the second time since I re-started, and while it was hard, I wasn’t as sore as last week when I did the same routine. The routine is starting to set in.

Last night I went running on our treadmill using a built in high intensity interval training (HIIT) program.  In the program you start out walking, and work your way up to running 6.5 miles per hour at a higher incline after a few minutes.  The routine repeats this pattern 4 or 5 times.

By the time I was done I was soaking with sweat and was extremely short of breath. I think I am right at the point where I’m doing just the right amount -not enough to make me collapse, but enough to challenge me.

Tonight, I’m back on the upper body weight routine that I talked about last week.

My workout plan does get a bit repetitive, but I know it works since I lost so much weight last year doing the same thing.  After I’ve been doing it for a few weeks I may switch things up a bit with some workout tapes or other types of cardio to make sure I don’t burn out on the routine – and to keep me motivated.

What types of things do you do to keep motivated, and keep things interesting?

Last night I did my upper body weight workout for the first time in a couple of months. Whenever I go that long without doing a weight workout, the first time I lift again I get really sore. This morning, I am really sore – I can barely lift my arms above my head!

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photo credit: Gio JL

Today, since I am alternating between cardio and weights days, I am once again back to a cardio workout. Today I’ll be doing some interval training, or better known as high intensity interval training (HIIT). Here’s an explanation of what it is from Wikipedia:

Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity.

This training technique is often practiced by long distance runners (800 metres and above) although some sprinters are known to train using this technique as well.

Distance runners often practice intervals on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting between (for a set distance/time.) An example could be 12 repetitions of 400 meters with a 200-meter jog between each. Distances can also vary; one example would be a “ladder” workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.

Interval training is a favorite of coaches because of its effectiveness in cardiovascular buildup and also its ability to make more well-rounded runners.

More generally, it can refer to any cardiovascular workout (e.g. stationary biking, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity. One popular workout that incorporates this methodology is so-called “walk-back sprinting,” in which one sprints a short distance (anywhere from 100 to 800 meters), then changes directions and walks back to the starting point (the recovery period) to do it again. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200 meter sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery.

It is believed by many in the fitness industry that this method of training is more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This has been confirmed in at least two studies

As mentioned above, HIIT is an excellent way to maximize your workout if you are limited on time as I often am.   I know it works from experience. Last year I lost almost 40 pounds using a combination of weight training and HIIT.  Unfortunately I stopped doing it and I’ve gained 15 back. But now I’m back on course and looking to lose that last 25 or so pounds.

Wish me luck!