Fabulous yet effective workout

lets hope we can be 40 and fabulous together for my hight etc my ideal weight is 58/66kgs but Ill just be happy to be at around 75kgs anything below that is a bonus without beating myself up and I thought it might be easier to maintain x jodi

Hey Jodi- I'm probably a little slow here but I just noticed that we have the same goal weight of 75kg. I would like to get there by my 40th birthday too (4th July) but I think that might be a little unrealistic. I will settle for a close as I can get to that weight by my birthday, as long as I hit my goal this year. Good luck!

Thanks Deb and NL
Although my weight wasnt as high as your starting weight NL I still found when I started curves I was still very uncomfortable and very very unmotivated and found it all to hard and although the first time i managed to get 17kgs off I lost motivation when my son fell seriously ill and put it all back on then the second time I gave it another go but again my goal of being thinner just seemed to hard to reach so when I had my sleeve done I was sooo prepared and soo motivated and could see my weight coming off before I really started so by the time I enrolled I was feeling a little fitter and alot happier with my weightloss and so much more positive and this time im really enjoying myself and the ladies I see each day I do like curves although I spose its not for everyone and some people get bored with the circuit and yes I was one of them but things change and everyones differant and getting on thier scales every month is just another little bit of drive for me all you can do is go along as you have chosen and have a go to see if you like it. Let me know how you go x jodi

Well done Jodi. Well I am finally taking the plunge and have an appointment with Curves tonight for an assessment/talk me in to joining speech. I think that now my weight in down to a much better level, then exercise is more of a possibility. When I was at my highest of 142kg, exercising was extremely difficult. Now, walking is much easier, I can get on Wii fit for about 40mins, and now that I have bought the harness, I am taking my dog walking (at lease have started to in the last 3 days) daily for about 30mins. He thinks its great and has been enjoying marking his territory on every light pole.

So Jodi, what do you think of Curves. I will be going to the one at Gateways in Success, probably after work.

Hey Jodi. You are going great guns. Congratulations!

Before my op in mid jan I started walking whenever I could in between working then a few weeks after my op I restarted walking then rejoined curves and even though this is my third and final attempt im finding im actually really enjoying going and working out so now my daily workout is curves first thing in the morning depending on my shift then a walk for between half and hour to 45 minutes then if time permits I come home strap on my leg weights and do some leg and arm work then finish with stretches I absolutly hate it when im going hard at it but Im addicted to the great uplifting feeling I know ill have when I finish and cool down and in ten weeks ive gone from a size 22/24 jeans to an inbetween 14/16 I have definition and mountains of energy I was notorious for flatlining into a heap with the afternoonies but now im bouncing around, I know everyones differant and even though im carrying injuries agravated by my weight and my work (rotorcuff and torn medial ligament) I can feel things strengthening up slowly Its good good I love it x jodi

Maybe my idea of a sprint is a lot less sprint than your idea of a sprint because I am about as unfit as you can get. LOL

I dunno Shanna, sprinting for 8 secs seems much easier than sprinting for a whole minute - I think I'd just fall off my wee bike if I had to go fast for that long :-)

Here's a link to an article about it

http://www.news.com.au/story/0,23599,21096920-36398,00.html

If you already pretty fit this sounds great. If not you can try what sloths like me try- Pedal at a normal pace for about minutes then sprint for one, then pedal for about 5 and sprint for one. Yours is probably much more effective- this is just a way to be able to get to your plan.

Hi Sam, I used to do this at the gym and at home on the exercise bike. Was a great workout, will have to get bak to it now you have reminded me.

my little home exercycle has a counter and coz 8+12 =20, and 3 lots of 20 = 1 minute I have some weird math thing that has me hunched over the bars concentrating on numbers and forgetting about the pain. I've also done it on the treddy and with a skipping rope (attention span of a gnat you see) Outdoors it's the equivalent of our old fashioned sports training of running between 2 or 3 powerpoles and then walking 4 or 5. As long as it leaves yah sweaty then it's value for time I rekkon :-)

you can run on the spot then walk run on the spot and walk if you do not have a bike. it is just a matter of getting the heart rate up and down.

applesauce

This sounds cool. I'll give it a go on a spin bike...trying to count the right time will be hard though lol. Do you just count in ur head?

Bee

I have heard this actually works. Anything that triples the effectiveness is all good in my book. Now I just need some exercise equipment to do it at home, I tried on my walk and I felt like a right noddy hehe 12 seconds then eight seconds go pretty quick and it does look funny.

Oh, you did those times walking/running and it worked - terrific. I'll have to work up to it, but I'll definitely give it a go.
Thanks again.
Chris

Heh, thank you Hayley. Although I've been hooked on the net since the early 90s I've never participated in a forum before so I don't want to break any protocols.

The article said the sessions were optimum at this amount - any shorter is ineffective and any longer is not sustainable, and I did it for 6 months last year and found 8 seconds running flat out on the treddy or pumping pedals as hard as you can is plenty ! It was a cool way of burning up 20 mins waiting for the spuds to boil for family dinner. I've started doing it again in prep for surgery - might as well be fit for the chop :-)

Thanks, Sam.
I have heard of this before, but thought the intervals were a little longer - but I think I heard it in regard to walking and running. This seems to be based on the bike. It's an interesting theory, isn't it?
Chris

Hi

I saw this on a TV lifestyle show last year and it really resonated. You can do it on a treadmill or stationary bike if you are a home exerciser. I'm sure it can be adapted to outdoors walking/biking as well. It's a clever formula called the 8/12. So, for 20 minutes 3 times a week you are going to pedal flat out for 8 seconds and then recover for 12 seconds, flat out for 8, recover for 12 until you hit 20 mins. Easy peasy and effective. I can insert the text of the show for anyone wanting to know more - if Hayley doesn't mind me popping up a longer post (here's an excerpt)

Triple the fat loss in half the time — that's pretty amazing. But why does interval exercise burn off more fat?

"It significantly elevates a hormone called catecholamines and these are important messengers to tell the cells to burn fat," says Professor Boutcher.

Catecholamines are produced in the adrenal gland — the hormones which circulate though the body. When you sprint, the catecholamines stimulate beta receptors in fat cells, the fat cells release free fatty acids to be used by other cells — this burns fat.

But it's not as easy as just jumping on the bike and sprinting away. You have to time the intervals precisely. To do that, you'll need to know the magic formula. The secret is to sprint for eight seconds almost flat out and then slow pedal for 12 seconds. Build up to doing this for 20 minutes, three times a week and you'll go from slug to slim.

How did the professor come up with these numbers? "If you do it much longer, 20 seconds, it's very painful. Normal people won't stick to it. If you do it much shorter, two to three seconds, you don't seem to get the same benefits. So by trial and error and prior research we've established what seems optimal for most people at least on the bike — eight seconds sprint, 12 seconds recovery"