Wonder Woman Fitness

Posts Tagged ‘increase fitness

Train with me

I need you!!!!

 

Train with me

Train with me

Do you think your training is going well?  Is it pushing you hard enough?  Want to try something different?  Ok then, I need you to read this and to do this.  I am basically trying to get you moving by giving you a training session a month to try and stick to.  They will be based on weights, intervals, pyramids etc all sound scary but all fun with a wee bit of hard work thrown in.  I will also give a 3 day ‘diet’ to have a look at and to follow, not for the whole month though just a max of 5 days to help with your training.  The idea of this is to show you different ways of training and to see how I train.  I will be giving beginner, intermediate and advanced options so all abilities can do this.  Give it a go what do you have to lose?  If done right the only thing you will lose is a couple of pounds or more.  Keep active………….

Session 1: Intervals

This is ideally suited to the treadmill as you will work harder, but it can be performed on the bike, rower or X Trainer.  All I will say is each session is 20 minutes in total so you should be pretty tired at the end of the session even if you are a beginner.  Also it can be performed outside if you have a hate or a fear of treadmills just make sure you have a stop watch.  Do the interval sessions at least 3-4 times per week.  If you are following a weight program do that alongside this, actually I highly recommend that you do follow one.  Remember to have your rest days to recover.  The next session will be weights based so it will work with this one nicely.

The beginners session:

Time  
2 minutes Brisk walk
30 seconds Jog
90 seconds Brisk walk
45 seconds Jog
90 seconds Brisk walk
60 seconds Jog
90 seconds Brisk walk
90  seconds Jog
90 seconds Brisk walk
90 seconds Jog
90 seconds Brisk walk
60 seconds Jog
90 seconds Brisk walk
45 seconds Jog
90 seconds Brisk walk
30 seconds Jog

The Intermediate session:

Time  
60 seconds Jog
90 seconds Run
60 seconds Jog
120 seconds Run
60 seconds Jog
90 seconds Run
60 seconds Jog
120 seconds Run
60 seconds Jog
90 seconds Run
60 seconds Jog
120 seconds Run
60 seconds Jog
90 seconds Run
60 seconds Jog

 

The advanced session: (To be completed with an incline of 2-4%)

Time  
60 seconds Run
30 seconds Sprint
60 seconds Run
45 seconds Sprint
60 seconds Run
60 seconds Sprint
60 seconds Run
45 seconds Sprint
60 seconds Run
30 seconds Sprint

Repeat this session twice if you dare!!!!!

Diet:

Try this for 3-5 days.  It has limited stodgy carbs so if you are used to them you will find it hard but keep with it.

Meal Food
Breakfast 2 scrambled eggs

Ham

Handful of spinach

Snack Low fat hummus

Celery and carrot batons

Lunch Ham and avocado salad

Salad leaves, spinach, tomatoes, cucumber, ½ avocado and ham

Snack Cooked Chicken

Mixed seeds

Dinner Lean meat (chicken, fish, pork, turkey, steak)Roasted vegetables
Snack Small amount of low fat cottage cheese
 
large easter egg
mmm chocolate

The Easter Egg Calorie Buster

 
 
 Are you going to treat yourself to an Easter egg this year???  If you are don’t feel too guilty I will be too.  The fact is if you do treat yourself (or overindulge) then do something about it.  Burn those unwanted calories away and get back into training.  An average hollow chocolate Easter egg can contain 200-300 calories so that technically isn’t really a treat on its own it’s a small meal!  If you work hard in the gym you will know how hard it is to work off 200 – 300 calories so I have put together a calorie busting treadmill session that will help you burn in the region of 200 – 300 calories in 20 minutes.  So if you have a treat or two time for a trip to the treadmill.  Have a look and have a go……

 

This is a 20 minute walk-run treadmill session:

Minutes

Speed

Incline

0 – 2.00 3mph/4.8kmph 3%
2.00 – 3.00 3mph/4.8kmph 4%
3.00 – 4.00 3mph/4.8kmph 6%
4.00 – 5.00 4mph/6.4kmph 8%
5.00 – 6.00 4mph/6.4kmph 10%
6.00 – 7.00 4mph/6.4kmph 1%
7.00 – 8.00 5.0mph/8.0kmph 3%
8.00 – 9.00 5.0mph/8.0kmph 5%
9.00 – 10.00 5.0mph/8.0kmph 6%
10.00 – 11.00 6.0mph/9.6kmph 1%
11.00 – 12.00 6.0mph/9.6kmph 3%
12.00 – 13.00 6.0mph/9.6kmph 5%
13.00 – 14.00 6.0mph/9.6kmph 1%
14.00 – 15.00 4.0mph/6.4kmph 1%
15.00 – 16.00 5.0mph/8.0kmph 3%
16.00 – 17.00 5.0mph/8.0kmph 5%
17.00 – 18.00 6.0mph/9.6kmph 2%
18.00 – 19.00 6.0mph/9.6kmph 4%
19.00 – 20.00 6.0mph/9.6kmph 2%

 

You can increase/decrease the speeds if you like or increase/decrease the incline but keep the time the same.  You are looking to come off that treadmill feeling like you have worked very hard.  This 20 minutes treadmill session will help you burn calories quicker and more efficiently.

treadmill cartoon 

Keep active folks…………………..


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