Re: Cardio Intensity

[Guest guest]

That's the beauty of it Hope, you can do either (faster or high

resistance). Today, do the high resistance. In a few weeks, try

the faster pace. A few weeks after that, combine the two. Or

alternate between each workout.

Mix it up. And push to a level you don't think you can finish.

That's what HIIT is all about. Your body will do all kinds of

things to make you think you can't finish the minute, but you can

make yourself do it. Just keep trying.

Good luck.

Jami

>

> Hi Everyone!

>

> I've been lurking for some time now and am just starting to get

more

> serious about BFL. The last year or so I've been learning more

about

> weight lifting and nutrition in general. I'm wondering if anyone

can

> help me understand the cardio piece of BFL - the high intensity

> interval training....

>

> The question I have is, is it better when doing the HIIT to push

> yourself at a high level of resistance or lighten the resistance,

but

> go faster for your " 10 " level of pushing yourself. I've gotten to

the

> point (I was doing HIIT sorta before learning more about BFL)

where on

> the elliptical trainer I can do level 20 for about 2 minutes (I

know

> not BFL method, but it was the machine program I was using before

> BFL), but I'm really pushing myself and strides range from 74 - 82.

> I'm definitely huffing it at this level and totally sweating, but

not

> sure if I'm doing the most work from a cardiovascular point of view

> (or BFL/fat burning). I'm not sure if this is the level of tough I

> should be shooting for on BFL - should I be lightening the

resistance

> so that I can move faster. Also when I'm at level 20 on the

machine

> and I use the HRM built into the machine I'm up around 164 - 168

which

> is about 85% of my max heart rate. When I back off of that for my

> recovery I'm at about level 15 and able to do about 120 - 130

strides

> and my heart rate is about 155 ish.

>

> I hope I'm making sense here and hoping someone can shed some

light for me.

>

> Thanks in advance and thank you for a wonderful and supportive

group.

> As I said, I've been lurking and reading this list for about 3

months

> now and I appreciate the warmth, strength and knowledge of this

group.

>

> With loving kindness,

> Hope

>

[Guest guest]

Thanks Jami! Good to know that I can just add this change up rather

than change things completely. Yesterday I did more of the " faster with

less resistance " and I think i hit my 10 as I felt a bit nauseous.

Off to do UBW.

wlk,

hope

> >

> > Hi Everyone!

> >

> > I've been lurking for some time now and am just starting to get

> more

> > serious about BFL. The last year or so I've been learning more

> about

> > weight lifting and nutrition in general. I'm wondering if anyone

> can

> > help me understand the cardio piece of BFL - the high intensity

> > interval training....

> >

> > The question I have is, is it better when doing the HIIT to push

> > yourself at a high level of resistance or lighten the resistance,

> but

> > go faster for your " 10 " level of pushing yourself. I've gotten to

> the

> > point (I was doing HIIT sorta before learning more about BFL)

> where on

> > the elliptical trainer I can do level 20 for about 2 minutes (I

> know

> > not BFL method, but it was the machine program I was using before

> > BFL), but I'm really pushing myself and strides range from 74 - 82.

> > I'm definitely huffing it at this level and totally sweating, but

> not

> > sure if I'm doing the most work from a cardiovascular point of view

> > (or BFL/fat burning). I'm not sure if this is the level of tough I

> > should be shooting for on BFL - should I be lightening the

> resistance

> > so that I can move faster. Also when I'm at level 20 on the

> machine

> > and I use the HRM built into the machine I'm up around 164 - 168

> which

> > is about 85% of my max heart rate. When I back off of that for my

> > recovery I'm at about level 15 and able to do about 120 - 130

> strides

> > and my heart rate is about 155 ish.

> >

> > I hope I'm making sense here and hoping someone can shed some

> light for me.

> >

> > Thanks in advance and thank you for a wonderful and supportive

> group.

> > As I said, I've been lurking and reading this list for about 3

> months

> > now and I appreciate the warmth, strength and knowledge of this

> group.

> >

> > With loving kindness,

> > Hope

> >

>

[Guest guest]

I'm so jealous! no matter what I do I cannot reach the nausea point.

My brain just short circuits that idea with pain in my lungs and legs.

Good for you, hitting those 10's!!!

__________________________________________________

[Guest guest]

Are you kidding? I get nauseaus all too easily because Ive been diagnosed with

Vaso-Vagel Syndrome...it has to do with having low blood pressure, and a

sensitivity to adrenaline rush while being even slightly dehydrated.

Once it hits, the whole world stops.

Please be grateful for your body's capability to keep you working

longer/harder.

---------------------------------

Messenger with Voice. PC-to-Phone calls for ridiculously low rates.

[Guest guest]

I have not had much energy lately, which is weird b/c I've been eating a lot

more calories and fat and not doing cardio so much. When I go to do my HIIT

sessions, I just do NOT feel like it at all. I love lifting, but I'm worried

that I have no energy for cardio anymore. I know I shouldn't be doing a lot, but

I don't want to lose my conditioning and endurance. Shouldn't I be having more

energy rather than less? I actually took a free day w/ no exercise which is

making me feel VERY guilty and lazy.

Nuki wrote: Are you kidding? I get

nauseaus all too easily because Ive been diagnosed with Vaso-Vagel Syndrome...it

has to do with having low blood pressure, and a sensitivity to adrenaline rush

while being even slightly dehydrated.

Once it hits, the whole world stops.

Please be grateful for your body's capability to keep you working longer/harder.

---------------------------------

Messenger with Voice. PC-to-Phone calls for ridiculously low rates.

[Guest guest]

Tara -

How are you feeling about your upcoming wedding?

Are you excited?

Are you looking forward to being done with the planning?

Are you eager for the honeymoon?

Are you getting enough sleep?

n

At 10:16 PM 6/6/2006, you wrote:

>I have not had much energy lately, which is weird b/c I've been eating a

>lot more calories and fat and not doing cardio so much. When I go to do my

>HIIT sessions, I just do NOT feel like it at all. I love lifting, but I'm

>worried that I have no energy for cardio anymore. I know I shouldn't be

>doing a lot, but I don't want to lose my conditioning and endurance.

>Shouldn't I be having more energy rather than less? I actually took a free

>day w/ no exercise which is making me feel VERY guilty and lazy.

[Guest guest]

Well it does take more work for your body to burn and digest the higher calories

you are eating, and you will also feel more tired if you are actually eating

enough now to build muscle... That is very very tireing because it takes a lot

of work to build those muscles!!... I say give it another week or so and I'm

sure you will feel better

Re: Re: Cardio Intensity

I have not had much energy lately, which is weird b/c I've been eating a lot

more calories and fat and not doing cardio so much. When I go to do my HIIT

sessions, I just do NOT feel like it at all. I love lifting, but I'm worried

that I have no energy for cardio anymore. I know I shouldn't be doing a lot, but

I don't want to lose my conditioning and endurance. Shouldn't I be having more

energy rather than less? I actually took a free day w/ no exercise which is

making me feel VERY guilty and lazy.

Nuki wrote: Are you kidding? I get nauseaus

all too easily because Ive been diagnosed with Vaso-Vagel Syndrome...it has to

do with having low blood pressure, and a sensitivity to adrenaline rush while

being even slightly dehydrated.

Once it hits, the whole world stops.

Please be grateful for your body's capability to keep you working

longer/harder.

---------------------------------

Messenger with Voice. PC-to-Phone calls for ridiculously low rates.

[Guest guest]

I'm surprisingly not stressed about the wedding. I try to sleep more, but I

just can't. I'm not very tired at night and I cannot sleep past 6 in the

morning. I just want more energy!

alysd38 <no_reply > wrote: Get some more sleep. 6 hours

a night is probably not enough.

Remember, you are trying to re-build your body, that takes proper

nutrition, proper (and I emphasise proper, no excess for you!)

exersise and plenty of rest. When you are stressed you can use more

rest as well, and there are few times in our lives that are more

stressful than when we are about to get married (except for my

friend Kim...the wedding is in November and she is almost DONE!)

Barbara

>

> >I have not had much energy lately, which is weird b/c I've been

eating a

> >lot more calories and fat and not doing cardio so much. When I go

to do my

> >HIIT sessions, I just do NOT feel like it at all. I love lifting,

but I'm

> >worried that I have no energy for cardio anymore. I know I

shouldn't be

> >doing a lot, but I don't want to lose my conditioning and

endurance.

> >Shouldn't I be having more energy rather than less? I actually

took a free

> >day w/ no exercise which is making me feel VERY guilty and lazy.

>

>

[Guest guest]

I hope it will get better. I'm having problems dealing with eating more and

gaining weight. I feel SOOO guilty not doing as much cardio as I was before.

Also, when I tell people at the gym that I'm trying to gain, they look at me

like I have 3 heads. They're like why? You look so good! And they're always

saying, you aren't running today? Or, done already? I feel so lazy and guilty

for lessening my workout load. I know it's good for me, but does anyone have

any ideas on how to relax and stop obsessing? I've tried all of the typical get

involved in other things, hobbies, etc., but I can't stop the guilt when I don't

go to the gym, don't give workouts 100% or eat something off of my plan. I'm so

afraid of gaining only fat and not muscle. I get mad that I can't lift more b/c

I've been weight training for a long time now and I feel I should be stronger.

I just wish i wasn't so hard on myself. It's exhausting! Sorry for the rant!

alysd38 <no_reply > wrote: Get some more sleep. 6 hours

a night is probably not enough.

Remember, you are trying to re-build your body, that takes proper

nutrition, proper (and I emphasise proper, no excess for you!)

exersise and plenty of rest. When you are stressed you can use more

rest as well, and there are few times in our lives that are more

stressful than when we are about to get married (except for my

friend Kim...the wedding is in November and she is almost DONE!)

Barbara

>

> >I have not had much energy lately, which is weird b/c I've been

eating a

> >lot more calories and fat and not doing cardio so much. When I go

to do my

> >HIIT sessions, I just do NOT feel like it at all. I love lifting,

but I'm

> >worried that I have no energy for cardio anymore. I know I

shouldn't be

> >doing a lot, but I don't want to lose my conditioning and

endurance.

> >Shouldn't I be having more energy rather than less? I actually

took a free

> >day w/ no exercise which is making me feel VERY guilty and lazy.

>

>

[Guest guest]

I got in around 2000 calories again today! Had to have a cup of cottage

cheese, all bran, sugar free jam, and cocoa for my last meal (and I

admit I felt

a twinge of guilt), but I did it! Did NOT do cardio today! I had so

much energy

when I lifted today b/c I added some bulk to my preworkout shake. I

had whey,

oats, soymilk, and Betagen. It was so creamy and good!

Okay Tara, that was only five days ago! Five days ago you were not

feeling tired, but energized. My point is we tend to take what has

happened over a very short period of time and project it forward as if

it will always be that way.

We all have ebs and flows in our energy. Maybe your body is busy

building some muscle..that would be good. Maybe your body is getting

ready to start menstrating again, that would be good and would account

for wearyness. Maybe you cut some calories, or didn't have your

coffee....but regardless, five days is not long enough to really get

too worried. If you are tired, get a little more rest, even if it is

just laying down for half an hour in the afternoon. I'm sure it will

pass.

Barbara

[Guest guest]

Thanks for reminding me! What's weird is that it's summer break now and I've

been off of work this week, but seem to have less energy. I guess it doesn't

help that I'm sore from head to toe! I've started a new split this week of

UB/LB, so maybe my body is getting used to the new routine.

alysd38 <no_reply > wrote:

I got in around 2000 calories again today! Had to have a cup of cottage

cheese, all bran, sugar free jam, and cocoa for my last meal (and I

admit I felt

a twinge of guilt), but I did it! Did NOT do cardio today! I had so

much energy

when I lifted today b/c I added some bulk to my preworkout shake. I

had whey,

oats, soymilk, and Betagen. It was so creamy and good!

Okay Tara, that was only five days ago! Five days ago you were not

feeling tired, but energized. My point is we tend to take what has

happened over a very short period of time and project it forward as if

it will always be that way.

We all have ebs and flows in our energy. Maybe your body is busy

building some muscle..that would be good. Maybe your body is getting

ready to start menstrating again, that would be good and would account

for wearyness. Maybe you cut some calories, or didn't have your

coffee....but regardless, five days is not long enough to really get

too worried. If you are tired, get a little more rest, even if it is

just laying down for half an hour in the afternoon. I'm sure it will

pass.

Barbara

__________________________________________________

[Guest guest]

Thanks Ellie! And it IS a huge wedding! I am blessed with a wonderful family,

fiancee, and a mother who would love to be a wedding planner! I am very lucky! I

had a great workout this morning! I think the rest day yesterday was good for

me!

Ellie wrote: Good grief! You're doing all this

lifting and HIIT cardio AND planning your WEDDING??? No wonder you're tired...

when I first read your post I thought it sounded like overtraining syndrome, but

then n posted this and I discovered you're in one of the most stressful (no

matter how joyful) places in your whole life, planning the big huge event (even

if it's not a big huge wedding) that will change the rest of your LIFE!!! Puzzle

solved... mental stress zaps you just as much as physical stress and adds to the

total load. In my training program there's a " stress calculator " and if the

total physical and mental stress points continuously outnumber the total

physical and mental recovery points, you have to back off on physical training

(even skipping some workouts) until the points balance out again, to avert a

slump that will affect all of your activities, and maybe muscle-injury as well.

While waiting for my own copy to arrive from my eBay purchase, I got the book

from the library yesterday and haven't seen what Bill P. may or may not

recommend about balancing stressors in your life, but as a longtime, focused,

non-professional but fairly-well-informed athlete, I'll stick my neck out and

offer a suggestion:

Be careful out there.

Ellie

AND BLESSINGS ON YOUR UPCOMING MARRIAGE!!!!

Re: Re: Cardio Intensity

I'm looking forward to it being over and being on the beach in the Bahamas! I'm

sleeping ok....6 hours a night probably.

n wrote: Tara -

How are you feeling about your upcoming wedding?

Are you excited?

Are you looking forward to being done with the planning?

Are you eager for the honeymoon?

Are you getting enough sleep?

n

At 10:16 PM 6/6/2006, you wrote:

>I have not had much energy lately, which is weird b/c I've been eating a

>lot more calories and fat and not doing cardio so much. When I go to do my

>HIIT sessions, I just do NOT feel like it at all. I love lifting, but I'm

>worried that I have no energy for cardio anymore. I know I shouldn't be

>doing a lot, but I don't want to lose my conditioning and endurance.

>Shouldn't I be having more energy rather than less? I actually took a free

>day w/ no exercise which is making me feel VERY guilty and lazy.

[Guest guest]

Tara, is it possible to try to take a nap in the afternoon? I love

naps when I get the chance, they really energize me. also naps

to make sure she is rested enough for all her workouts. 6 hours

doesnt sound like enough, but if it is quality sleep you could be

doing ok. If you feel tired though, a nap might do the trick.

> I'm looking forward to it being over and being on the beach in the

Bahamas! I'm sleeping ok....6 hours a night probably.

[Guest guest]

Now that I'm off of work (yea summer!), I will try to nap in the afternoon.

Usually, I can only sleep for 20 min or so, but it seems to reenergize me a

little bit.

wrote: Tara, is it possible to try

to take a nap in the afternoon? I love

naps when I get the chance, they really energize me. also naps

to make sure she is rested enough for all her workouts. 6 hours

doesnt sound like enough, but if it is quality sleep you could be

doing ok. If you feel tired though, a nap might do the trick.

> I'm looking forward to it being over and being on the beach in the

Bahamas! I'm sleeping ok....6 hours a night probably.

__________________________________________________

[Guest guest]

Hi Ellie,

You mentioned that you use a " stress calculator " in your training

program. Do you have more information on what you use? From your

message I can't tell if you use an actual system or product or if this

is something you have worked on for yourself. Inquiring minds want to

know...

Thanks,

Hope

[Guest guest]

It's a system. Here's the article:

https://www.trainingpeaks.com/ultrafit/cnsdescription.asp

At www.TrainingPeaks.com, where my coach posts my training schedule and I log my

actual training, the stress calculator pops up in a little window and does the

math for you. But with this article (explanation of the math is at the end of

the article) you can do it yourself.

It's pretty interesting.

Thanks for asking!

Ellie

Re: Cardio Intensity

Hi Ellie,

You mentioned that you use a " stress calculator " in your training

program. Do you have more information on what you use? From your

message I can't tell if you use an actual system or product or if this

is something you have worked on for yourself. Inquiring minds want to

know...

Thanks,

Hope