Guest guest Posted October 4, 2011 Report Share Posted October 4, 2011 Thanks for the links, Sara! That one is a thinker / takes some planning LOL Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 4, 2011 Report Share Posted October 4, 2011 Sounds like an interesting rotation! I think I read about this once before and tucked it away. May have to pull it out again some time. I have way too many rotations in my head and not enough time to do them all!Donna Subject: New rotationTo: exercisevideos Date: Tuesday, October 4, 2011, 2:20 PM Hi All, Well, I finished up the challenge last month, and as usual, was getting bored toward the end, heh. I started to miss a few workouts and didn't do a lot of strength training, but it was still helpful to do the challenge. I learned that when I look at cardio in terms of miles instead of minutes, I tend to push harder so I can get done sooner, LOL. Which resulted in quite a bit more jog intervals, hee. I also learned that walking barefoot (and even doing some short jogging) for 20 minutes or so is no problembo! Go figure. I've been curious about the Vibrams, but am also too cheap and haven't been to a place to try them on person yet. But if I'm using the treadmill, it seems I don't even need them. Good to know. ;-) I stopped wearing shoes for weights, elliptical and the stepper quite a long time ago, so I was pleased to find out that I don't need to bother with shoes for light treadmill work, either.Anyway, I uploaded a printable version of my new rotation, and I suspect it will last longer than 8 weeks. I'm giving myself the option to repeat weeks if I like them a lot or want to improve my performance on them - and if I miss a day I will pick up where I left off. Kind of like 's 90 day FIRM rotation from a while back! :)The rotation comes from an article from Muscle & Fitness Hers, circa 2002. The clever gals at VF adapted it to videos I probably even owned the issue at one point, but I didn't get into videos until 2003 or so. Here's a nice overview of the rotation (and what my printable version is based on):http://forum.videofitness.com/showthread.php?t=104923And the article for full details:http://findarticles.com/p/articles/mi_m0KGB/is_3_3/ai_98592788/There's an eating plan too, but I'm not following theirs.So, this week is Circuit week, but their definition of a circuit is a strength circuit, rather than alternating strength/cardio in the same workout:"Choose one exercise for each major muscle group, and go through the circuit three times. Do 12 reps with a weight that brings you to momentary muscle failure within 12 reps and rest as little as possible. Rest between sets for only as long as it takes to set up your next exercise. Do three days of cardio-40-60 minutes each-in a lower heart-rate range. Do one day of higher-intensity intervals for a change of pace. On the recreational cardio day, choose something fun that you enjoy."I'm planning to do mostly strength circuits, but may throw in a strength cardio circuit on occasion. I'm also not worrying about a strict 12 reps, then repeat 3 times set up for the videos I choose, but rather will consider many different full body workout for circuits.This week, I switched days one and two around, with the intention to go for a bike ride on Monday. I did Core Secrets Full Body Challenge for my strength circuit. It was a nice fit, as the rep range is 8-12 and the exercises are done in groups, though you do a variety of exercises throughout. I warmed up on the treadmill though (barefoot, of course, lol) since the only thing I don't like about Core Secrets is Gunnar's use of stretching as a warm up. But I forgive him. The weather is gorgeous this week, but I ended up doing 60 minutes on the recumbent bike reading instead of riding my bike. I spent a lot of time outside yesterday (and today), but I didn't feel like getting all my gear on to go for a ride. :-o Today is flexibility training, and I'm heading down to do that shortly. I'm going to do a longer than needed warm up (the recommend 5-10 minutes) because I'd like to use my Beatburn app on the elliptical. So, 15 minutes of Beatburn to warm up, and then a stretch video - probably a segment from Cathe's Core Max. Sara Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 4, 2011 Report Share Posted October 4, 2011 Hi Sara, Interesting observations about your motivation and shoe/barefoot experiements! I'm normally afraid to go shoeless but did a short cardio workout without them the other day because I'd done pilates shoeless just before and decided spontaneously to add on cardio and didn't want to go find my shoes for a 10 or 15 minute add-on. It went fine but I'm still not sure I want to do it often (and definitely not while weight lifting, I WILL drop a weight on my foot if I do that). I just glanced quickly at the article and VF threads but it all looks VERY interesting. I need some direction and this might help. I'm dead tired right now (yawning constantly as I type this) so I'm going to bed in a few but will have a closer look when I can focus on it all better. I have actually recently considered pulling out the FIRM 90 Day Rotation again and doing that but mixing in other workouts instead of just FIRMs but haven't committed to anything yet. I had a plan for this week, and I am mostly following it but I've already done a different order and different workouts than I'd planned, partly because I'm super busy this week and partly because I'm getting dissatisfied with my plans! So, thank you very much for posting this and I'll look forward to hearing how you make it work for you too! New rotation Hi All, Well, I finished up the challenge last month, and as usual, was getting bored toward the end, heh. I started to miss a few workouts and didn't do a lot of strength training, but it was still helpful to do the challenge. I learned that when I look at cardio in terms of miles instead of minutes, I tend to push harder so I can get done sooner, LOL. Which resulted in quite a bit more jog intervals, hee. I also learned that walking barefoot (and even doing some short jogging) for 20 minutes or so is no problembo! Go figure. I've been curious about the Vibrams, but am also too cheap and haven't been to a place to try them on person yet. But if I'm using the treadmill, it seems I don't even need them. Good to know. ;-) I stopped wearing shoes for weights, elliptical and the stepper quite a long time ago, so I was pleased to find out that I don't need to bother with shoes for light treadmill work, either.Anyway, I uploaded a printable version of my new rotation, and I suspect it will last longer than 8 weeks. I'm giving myself the option to repeat weeks if I like them a lot or want to improve my performance on them - and if I miss a day I will pick up where I left off. Kind of like 's 90 day FIRM rotation from a while back! :)The rotation comes from an article from Muscle & Fitness Hers, circa 2002. The clever gals at VF adapted it to videos I probably even owned the issue at one point, but I didn't get into videos until 2003 or so. Here's a nice overview of the rotation (and what my printable version is based on):http://forum.videofitness.com/showthread.php?t=104923And the article for full details:http://findarticles.com/p/articles/mi_m0KGB/is_3_3/ai_98592788/There's an eating plan too, but I'm not following theirs.So, this week is Circuit week, but their definition of a circuit is a strength circuit, rather than alternating strength/cardio in the same workout:"Choose one exercise for each major muscle group, and go through the circuit three times. Do 12 reps with a weight that brings you to momentary muscle failure within 12 reps and rest as little as possible. Rest between sets for only as long as it takes to set up your next exercise. Do three days of cardio-40-60 minutes each-in a lower heart-rate range. Do one day of higher-intensity intervals for a change of pace. On the recreational cardio day, choose something fun that you enjoy."I'm planning to do mostly strength circuits, but may throw in a strength cardio circuit on occasion. I'm also not worrying about a strict 12 reps, then repeat 3 times set up for the videos I choose, but rather will consider many different full body workout for circuits.This week, I switched days one and two around, with the intention to go for a bike ride on Monday. I did Core Secrets Full Body Challenge for my strength circuit. It was a nice fit, as the rep range is 8-12 and the exercises are done in groups, though you do a variety of exercises throughout. I warmed up on the treadmill though (barefoot, of course, lol) since the only thing I don't like about Core Secrets is Gunnar's use of stretching as a warm up. But I forgive him. The weather is gorgeous this week, but I ended up doing 60 minutes on the recumbent bike reading instead of riding my bike. I spent a lot of time outside yesterday (and today), but I didn't feel like getting all my gear on to go for a ride. :-o Today is flexibility training, and I'm heading down to do that shortly. I'm going to do a longer than needed warm up (the recommend 5-10 minutes) because I'd like to use my Beatburn app on the elliptical. So, 15 minutes of Beatburn to warm up, and then a stretch video - probably a segment from Cathe's Core Max. Sara Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 4, 2011 Report Share Posted October 4, 2011 Hi Sara, Interesting observations about your motivation and shoe/barefoot experiements! I'm normally afraid to go shoeless but did a short cardio workout without them the other day because I'd done pilates shoeless just before and decided spontaneously to add on cardio and didn't want to go find my shoes for a 10 or 15 minute add-on. It went fine but I'm still not sure I want to do it often (and definitely not while weight lifting, I WILL drop a weight on my foot if I do that). I just glanced quickly at the article and VF threads but it all looks VERY interesting. I need some direction and this might help. I'm dead tired right now (yawning constantly as I type this) so I'm going to bed in a few but will have a closer look when I can focus on it all better. I have actually recently considered pulling out the FIRM 90 Day Rotation again and doing that but mixing in other workouts instead of just FIRMs but haven't committed to anything yet. I had a plan for this week, and I am mostly following it but I've already done a different order and different workouts than I'd planned, partly because I'm super busy this week and partly because I'm getting dissatisfied with my plans! So, thank you very much for posting this and I'll look forward to hearing how you make it work for you too! New rotation Hi All, Well, I finished up the challenge last month, and as usual, was getting bored toward the end, heh. I started to miss a few workouts and didn't do a lot of strength training, but it was still helpful to do the challenge. I learned that when I look at cardio in terms of miles instead of minutes, I tend to push harder so I can get done sooner, LOL. Which resulted in quite a bit more jog intervals, hee. I also learned that walking barefoot (and even doing some short jogging) for 20 minutes or so is no problembo! Go figure. I've been curious about the Vibrams, but am also too cheap and haven't been to a place to try them on person yet. But if I'm using the treadmill, it seems I don't even need them. Good to know. ;-) I stopped wearing shoes for weights, elliptical and the stepper quite a long time ago, so I was pleased to find out that I don't need to bother with shoes for light treadmill work, either.Anyway, I uploaded a printable version of my new rotation, and I suspect it will last longer than 8 weeks. I'm giving myself the option to repeat weeks if I like them a lot or want to improve my performance on them - and if I miss a day I will pick up where I left off. Kind of like 's 90 day FIRM rotation from a while back! :)The rotation comes from an article from Muscle & Fitness Hers, circa 2002. The clever gals at VF adapted it to videos I probably even owned the issue at one point, but I didn't get into videos until 2003 or so. Here's a nice overview of the rotation (and what my printable version is based on):http://forum.videofitness.com/showthread.php?t=104923And the article for full details:http://findarticles.com/p/articles/mi_m0KGB/is_3_3/ai_98592788/There's an eating plan too, but I'm not following theirs.So, this week is Circuit week, but their definition of a circuit is a strength circuit, rather than alternating strength/cardio in the same workout:"Choose one exercise for each major muscle group, and go through the circuit three times. Do 12 reps with a weight that brings you to momentary muscle failure within 12 reps and rest as little as possible. Rest between sets for only as long as it takes to set up your next exercise. Do three days of cardio-40-60 minutes each-in a lower heart-rate range. Do one day of higher-intensity intervals for a change of pace. On the recreational cardio day, choose something fun that you enjoy."I'm planning to do mostly strength circuits, but may throw in a strength cardio circuit on occasion. I'm also not worrying about a strict 12 reps, then repeat 3 times set up for the videos I choose, but rather will consider many different full body workout for circuits.This week, I switched days one and two around, with the intention to go for a bike ride on Monday. I did Core Secrets Full Body Challenge for my strength circuit. It was a nice fit, as the rep range is 8-12 and the exercises are done in groups, though you do a variety of exercises throughout. I warmed up on the treadmill though (barefoot, of course, lol) since the only thing I don't like about Core Secrets is Gunnar's use of stretching as a warm up. But I forgive him. The weather is gorgeous this week, but I ended up doing 60 minutes on the recumbent bike reading instead of riding my bike. I spent a lot of time outside yesterday (and today), but I didn't feel like getting all my gear on to go for a ride. :-o Today is flexibility training, and I'm heading down to do that shortly. I'm going to do a longer than needed warm up (the recommend 5-10 minutes) because I'd like to use my Beatburn app on the elliptical. So, 15 minutes of Beatburn to warm up, and then a stretch video - probably a segment from Cathe's Core Max. Sara Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 4, 2011 Report Share Posted October 4, 2011 Ha, that's for sure. I've been working on categorizing my workouts for it since August, LOL! I'm sure you're not surprised...teehee. Hugs, Sara > > Thanks for the links, Sara! That one is a thinker / takes some planning LOL > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 4, 2011 Report Share Posted October 4, 2011 Hi , Yeah, my cheapness will get me places, lol! I actually started with shoe-less weight training and the cardio came later. I was more concerned about the cardio than the weights, since my favorite weight training shoes years ago were very, very thin - and I figured instead of buying another pair I would try the barefoot (or socks) thing. What I like about the rotation is that you can really interpret how you want, yet still use the structure of it. Lots of possibilities. And for me, it should give me a good opportunity to mix videos, video free, and audio workouts in some sort of way that almost makes sense. Congrats on the DVR and ExTv, too! I can't even watch tv without a DVR now. I'd rather read a book or use the computer if we're somewhere without a DVR, lol. I can't get Exercise TV, though - so I hope you find some neat stuff on there. Oh, and I did a 22 minute workout from Cathe's STRETCH Max today, not Core Max. See, that's how much I like stretching - I can't even type the word! Sara > > Hi Sara, > > Interesting observations about your motivation and shoe/barefoot experiements! I'm normally afraid to go shoeless but did a short cardio workout without them the other day because I'd done pilates shoeless just before and decided spontaneously to add on cardio and didn't want to go find my shoes for a 10 or 15 minute add-on. It went fine but I'm still not sure I want to do it often (and definitely not while weight lifting, I WILL drop a weight on my foot if I do that). > > I just glanced quickly at the article and VF threads but it all looks VERY interesting. I need some direction and this might help. I'm dead tired right now (yawning constantly as I type this) so I'm going to bed in a few but will have a closer look when I can focus on it all better. I have actually recently considered pulling out the FIRM 90 Day Rotation again and doing that but mixing in other workouts instead of just FIRMs but haven't committed to anything yet. I had a plan for this week, and I am mostly following it but I've already done a different order and different workouts than I'd planned, partly because I'm super busy this week and partly because I'm getting dissatisfied with my plans! So, thank you very much for posting this and I'll look forward to hearing how you make it work for you too! > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 4, 2011 Report Share Posted October 4, 2011 Hi , Yeah, my cheapness will get me places, lol! I actually started with shoe-less weight training and the cardio came later. I was more concerned about the cardio than the weights, since my favorite weight training shoes years ago were very, very thin - and I figured instead of buying another pair I would try the barefoot (or socks) thing. What I like about the rotation is that you can really interpret how you want, yet still use the structure of it. Lots of possibilities. And for me, it should give me a good opportunity to mix videos, video free, and audio workouts in some sort of way that almost makes sense. Congrats on the DVR and ExTv, too! I can't even watch tv without a DVR now. I'd rather read a book or use the computer if we're somewhere without a DVR, lol. I can't get Exercise TV, though - so I hope you find some neat stuff on there. Oh, and I did a 22 minute workout from Cathe's STRETCH Max today, not Core Max. See, that's how much I like stretching - I can't even type the word! Sara > > Hi Sara, > > Interesting observations about your motivation and shoe/barefoot experiements! I'm normally afraid to go shoeless but did a short cardio workout without them the other day because I'd done pilates shoeless just before and decided spontaneously to add on cardio and didn't want to go find my shoes for a 10 or 15 minute add-on. It went fine but I'm still not sure I want to do it often (and definitely not while weight lifting, I WILL drop a weight on my foot if I do that). > > I just glanced quickly at the article and VF threads but it all looks VERY interesting. I need some direction and this might help. I'm dead tired right now (yawning constantly as I type this) so I'm going to bed in a few but will have a closer look when I can focus on it all better. I have actually recently considered pulling out the FIRM 90 Day Rotation again and doing that but mixing in other workouts instead of just FIRMs but haven't committed to anything yet. I had a plan for this week, and I am mostly following it but I've already done a different order and different workouts than I'd planned, partly because I'm super busy this week and partly because I'm getting dissatisfied with my plans! So, thank you very much for posting this and I'll look forward to hearing how you make it work for you too! > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 4, 2011 Report Share Posted October 4, 2011 Hi , Yeah, my cheapness will get me places, lol! I actually started with shoe-less weight training and the cardio came later. I was more concerned about the cardio than the weights, since my favorite weight training shoes years ago were very, very thin - and I figured instead of buying another pair I would try the barefoot (or socks) thing. What I like about the rotation is that you can really interpret how you want, yet still use the structure of it. Lots of possibilities. And for me, it should give me a good opportunity to mix videos, video free, and audio workouts in some sort of way that almost makes sense. Congrats on the DVR and ExTv, too! I can't even watch tv without a DVR now. I'd rather read a book or use the computer if we're somewhere without a DVR, lol. I can't get Exercise TV, though - so I hope you find some neat stuff on there. Oh, and I did a 22 minute workout from Cathe's STRETCH Max today, not Core Max. See, that's how much I like stretching - I can't even type the word! Sara > > Hi Sara, > > Interesting observations about your motivation and shoe/barefoot experiements! I'm normally afraid to go shoeless but did a short cardio workout without them the other day because I'd done pilates shoeless just before and decided spontaneously to add on cardio and didn't want to go find my shoes for a 10 or 15 minute add-on. It went fine but I'm still not sure I want to do it often (and definitely not while weight lifting, I WILL drop a weight on my foot if I do that). > > I just glanced quickly at the article and VF threads but it all looks VERY interesting. I need some direction and this might help. I'm dead tired right now (yawning constantly as I type this) so I'm going to bed in a few but will have a closer look when I can focus on it all better. I have actually recently considered pulling out the FIRM 90 Day Rotation again and doing that but mixing in other workouts instead of just FIRMs but haven't committed to anything yet. I had a plan for this week, and I am mostly following it but I've already done a different order and different workouts than I'd planned, partly because I'm super busy this week and partly because I'm getting dissatisfied with my plans! So, thank you very much for posting this and I'll look forward to hearing how you make it work for you too! > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 5, 2011 Report Share Posted October 5, 2011 Anyway, I uploaded a printable version of my new rotation, and I suspect it will last longer than 8 weeks. I'm giving myself the option to repeat weeks if I like them a lot or want to improve my performance on them - and if I miss a day I will pick up where I left off. Kind of like 's 90 day FIRM rotation from a while back! The rotation looks good, Sara. I look forward to seeing your workouts. ~ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 5, 2011 Report Share Posted October 5, 2011 Anyway, I uploaded a printable version of my new rotation, and I suspect it will last longer than 8 weeks. I'm giving myself the option to repeat weeks if I like them a lot or want to improve my performance on them - and if I miss a day I will pick up where I left off. Kind of like 's 90 day FIRM rotation from a while back! The rotation looks good, Sara. I look forward to seeing your workouts. ~ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 5, 2011 Report Share Posted October 5, 2011 Now you're scaring me... I like the planning part a lot but wow, that's some thinking/planning time! Maybe this will start for me in January! ;-) P.S. No surprises at all on you noodling with it for that long either! :-) Re: New rotation Ha, that's for sure. I've been working on categorizing my workouts for it since August, LOL!I'm sure you're not surprised...teehee.Hugs, Sara>> Thanks for the links, Sara! That one is a thinker / takes some planning LOL> > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 5, 2011 Report Share Posted October 5, 2011 Now you're scaring me... I like the planning part a lot but wow, that's some thinking/planning time! Maybe this will start for me in January! ;-) P.S. No surprises at all on you noodling with it for that long either! :-) Re: New rotation Ha, that's for sure. I've been working on categorizing my workouts for it since August, LOL!I'm sure you're not surprised...teehee.Hugs, Sara>> Thanks for the links, Sara! That one is a thinker / takes some planning LOL> > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 5, 2011 Report Share Posted October 5, 2011 Hi Sara, You are so funny! Your cheapeness does get you in some interesting places! This is great though! I think I got that impression, that it was a pretty open rotation, which both appeals to me and also overwhelms me a bit! :-) The DVR thing is pretty fun, it is a whole new world to me. That's great that you did a stretch (and that you were even able to type the word)!! How did you like Cathe's Stretch Max? I've had my eye on that (and Core Max). Re: New rotation Hi , Yeah, my cheapness will get me places, lol! I actually started with shoe-less weight training and the cardio came later. I was more concerned about the cardio than the weights, since my favorite weight training shoes years ago were very, very thin - and I figured instead of buying another pair I would try the barefoot (or socks) thing. What I like about the rotation is that you can really interpret how you want, yet still use the structure of it. Lots of possibilities. And for me, it should give me a good opportunity to mix videos, video free, and audio workouts in some sort of way that almost makes sense. ;)Congrats on the DVR and ExTv, too! I can't even watch tv without a DVR now. I'd rather read a book or use the computer if we're somewhere without a DVR, lol. I can't get Exercise TV, though - so I hope you find some neat stuff on there. Oh, and I did a 22 minute workout from Cathe's STRETCH Max today, not Core Max. See, that's how much I like stretching - I can't even type the word!Sara>> Hi Sara,> > Interesting observations about your motivation and shoe/barefoot experiements! I'm normally afraid to go shoeless but did a short cardio workout without them the other day because I'd done pilates shoeless just before and decided spontaneously to add on cardio and didn't want to go find my shoes for a 10 or 15 minute add-on. It went fine but I'm still not sure I want to do it often (and definitely not while weight lifting, I WILL drop a weight on my foot if I do that).> > I just glanced quickly at the article and VF threads but it all looks VERY interesting. I need some direction and this might help. I'm dead tired right now (yawning constantly as I type this) so I'm going to bed in a few but will have a closer look when I can focus on it all better. I have actually recently considered pulling out the FIRM 90 Day Rotation again and doing that but mixing in other workouts instead of just FIRMs but haven't committed to anything yet. I had a plan for this week, and I am mostly following it but I've already done a different order and different workouts than I'd planned, partly because I'm super busy this week and partly because I'm getting dissatisfied with my plans! So, thank you very much for posting this and I'll look forward to hearing how you make it work for you too!> > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 5, 2011 Report Share Posted October 5, 2011 Okay... I've read the article, checked out the VF threads and looked at the wall chart. I can see why this took you so long to figure out your rotation, Sara! I really like a lot of this but it is way too hard core for me right now to follow it as written. I am very interested in how the weeks each have a different strength training focus, which is something I was reading an article about earlier this week (possibly a link from this group, can't remember though). I was thinking about how I wanted to do a rotation in which various foci (I think that's the plural of focus?) were emphasized each one at a time for a certain period of time but wasn't sure how to do it and this gives me an excellent way to get into that. I'm not so excited by the structure of the cardio though, which is a little too complicated for me. I can set my HRM to tell me what percentage I'm working at but figuring out which videos I have that will help me achieve each of the goals at various stages of the program seems too overwhelming and, honestly, it isn't that important to me right now to put in that much effort. If it were, I'd probably find a way to do cardio outside of videos since that seems like the easiest way to do it, but I rarely do non-video cardio workouts and don't want to just for the sake of following this rotation, especially with cold weather coming (no outside exercising for me and I don't have any machines or access to them). I always have the goal of improving my endurance and overall health but right now I'm more interested in getting back some of the cuts and curves I had earlier in the summer and just feeling stronger again. I know diet is a part of that look but I'm already at a good weight and low body fat percentage so I'm not as concerned as I would be if I had pounds to lose. (I wouldn't mind dropping 2 or 3 at this moment but those 2 or 3 come and go and it is just part of weight loss maintenance.) I can get back to where I want to be by doing a FIRM rotation too, I know that because I've done it before, but this looks really interesting and will help me understand through experience about different ways to strength train. I'm in this (exercise) for the fun more than anything else besides health anyway, no serious weight lifter or other goals, so while I thought about doing another FIRM rotation, this sounds more interesting at the moment. Anyway, I think I'm going to play around with some of the videos I have and fit them as well as I can into the strength training emphasis of each particular week and do something kind of like the cardio they specify but not nearly as tightly. So on days where you're supposed to be working at 85% I'll put in a really intense cardio workout and on lighter days I'll do lighter workouts but probably won't be glued to my HRM to keep myself tightly in a particular zone (I'll be working with the spirit of the rotation I guess). Alright DH and DD are both distracting me with questions about other things so I'll quit my noodling about this for now. I'm not sure when I'll start a rotation because it will take a while to plan it! :-) New rotation Hi All, Well, I finished up the challenge last month, and as usual, was getting bored toward the end, heh. I started to miss a few workouts and didn't do a lot of strength training, but it was still helpful to do the challenge. I learned that when I look at cardio in terms of miles instead of minutes, I tend to push harder so I can get done sooner, LOL. Which resulted in quite a bit more jog intervals, hee. I also learned that walking barefoot (and even doing some short jogging) for 20 minutes or so is no problembo! Go figure. I've been curious about the Vibrams, but am also too cheap and haven't been to a place to try them on person yet. But if I'm using the treadmill, it seems I don't even need them. Good to know. ;-) I stopped wearing shoes for weights, elliptical and the stepper quite a long time ago, so I was pleased to find out that I don't need to bother with shoes for light treadmill work, either.Anyway, I uploaded a printable version of my new rotation, and I suspect it will last longer than 8 weeks. I'm giving myself the option to repeat weeks if I like them a lot or want to improve my performance on them - and if I miss a day I will pick up where I left off. Kind of like 's 90 day FIRM rotation from a while back! :)The rotation comes from an article from Muscle & Fitness Hers, circa 2002. The clever gals at VF adapted it to videos I probably even owned the issue at one point, but I didn't get into videos until 2003 or so. Here's a nice overview of the rotation (and what my printable version is based on):http://forum.videofitness.com/showthread.php?t=104923And the article for full details:http://findarticles.com/p/articles/mi_m0KGB/is_3_3/ai_98592788/There's an eating plan too, but I'm not following theirs.So, this week is Circuit week, but their definition of a circuit is a strength circuit, rather than alternating strength/cardio in the same workout:"Choose one exercise for each major muscle group, and go through the circuit three times. Do 12 reps with a weight that brings you to momentary muscle failure within 12 reps and rest as little as possible. Rest between sets for only as long as it takes to set up your next exercise. Do three days of cardio-40-60 minutes each-in a lower heart-rate range. Do one day of higher-intensity intervals for a change of pace. On the recreational cardio day, choose something fun that you enjoy."I'm planning to do mostly strength circuits, but may throw in a strength cardio circuit on occasion. I'm also not worrying about a strict 12 reps, then repeat 3 times set up for the videos I choose, but rather will consider many different full body workout for circuits.This week, I switched days one and two around, with the intention to go for a bike ride on Monday. I did Core Secrets Full Body Challenge for my strength circuit. It was a nice fit, as the rep range is 8-12 and the exercises are done in groups, though you do a variety of exercises throughout. I warmed up on the treadmill though (barefoot, of course, lol) since the only thing I don't like about Core Secrets is Gunnar's use of stretching as a warm up. But I forgive him. The weather is gorgeous this week, but I ended up doing 60 minutes on the recumbent bike reading instead of riding my bike. I spent a lot of time outside yesterday (and today), but I didn't feel like getting all my gear on to go for a ride. :-o Today is flexibility training, and I'm heading down to do that shortly. I'm going to do a longer than needed warm up (the recommend 5-10 minutes) because I'd like to use my Beatburn app on the elliptical. So, 15 minutes of Beatburn to warm up, and then a stretch video - probably a segment from Cathe's Core Max. Sara Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 5, 2011 Report Share Posted October 5, 2011 Okay... I've read the article, checked out the VF threads and looked at the wall chart. I can see why this took you so long to figure out your rotation, Sara! I really like a lot of this but it is way too hard core for me right now to follow it as written. I am very interested in how the weeks each have a different strength training focus, which is something I was reading an article about earlier this week (possibly a link from this group, can't remember though). I was thinking about how I wanted to do a rotation in which various foci (I think that's the plural of focus?) were emphasized each one at a time for a certain period of time but wasn't sure how to do it and this gives me an excellent way to get into that. I'm not so excited by the structure of the cardio though, which is a little too complicated for me. I can set my HRM to tell me what percentage I'm working at but figuring out which videos I have that will help me achieve each of the goals at various stages of the program seems too overwhelming and, honestly, it isn't that important to me right now to put in that much effort. If it were, I'd probably find a way to do cardio outside of videos since that seems like the easiest way to do it, but I rarely do non-video cardio workouts and don't want to just for the sake of following this rotation, especially with cold weather coming (no outside exercising for me and I don't have any machines or access to them). I always have the goal of improving my endurance and overall health but right now I'm more interested in getting back some of the cuts and curves I had earlier in the summer and just feeling stronger again. I know diet is a part of that look but I'm already at a good weight and low body fat percentage so I'm not as concerned as I would be if I had pounds to lose. (I wouldn't mind dropping 2 or 3 at this moment but those 2 or 3 come and go and it is just part of weight loss maintenance.) I can get back to where I want to be by doing a FIRM rotation too, I know that because I've done it before, but this looks really interesting and will help me understand through experience about different ways to strength train. I'm in this (exercise) for the fun more than anything else besides health anyway, no serious weight lifter or other goals, so while I thought about doing another FIRM rotation, this sounds more interesting at the moment. Anyway, I think I'm going to play around with some of the videos I have and fit them as well as I can into the strength training emphasis of each particular week and do something kind of like the cardio they specify but not nearly as tightly. So on days where you're supposed to be working at 85% I'll put in a really intense cardio workout and on lighter days I'll do lighter workouts but probably won't be glued to my HRM to keep myself tightly in a particular zone (I'll be working with the spirit of the rotation I guess). Alright DH and DD are both distracting me with questions about other things so I'll quit my noodling about this for now. I'm not sure when I'll start a rotation because it will take a while to plan it! :-) New rotation Hi All, Well, I finished up the challenge last month, and as usual, was getting bored toward the end, heh. I started to miss a few workouts and didn't do a lot of strength training, but it was still helpful to do the challenge. I learned that when I look at cardio in terms of miles instead of minutes, I tend to push harder so I can get done sooner, LOL. Which resulted in quite a bit more jog intervals, hee. I also learned that walking barefoot (and even doing some short jogging) for 20 minutes or so is no problembo! Go figure. I've been curious about the Vibrams, but am also too cheap and haven't been to a place to try them on person yet. But if I'm using the treadmill, it seems I don't even need them. Good to know. ;-) I stopped wearing shoes for weights, elliptical and the stepper quite a long time ago, so I was pleased to find out that I don't need to bother with shoes for light treadmill work, either.Anyway, I uploaded a printable version of my new rotation, and I suspect it will last longer than 8 weeks. I'm giving myself the option to repeat weeks if I like them a lot or want to improve my performance on them - and if I miss a day I will pick up where I left off. Kind of like 's 90 day FIRM rotation from a while back! :)The rotation comes from an article from Muscle & Fitness Hers, circa 2002. The clever gals at VF adapted it to videos I probably even owned the issue at one point, but I didn't get into videos until 2003 or so. Here's a nice overview of the rotation (and what my printable version is based on):http://forum.videofitness.com/showthread.php?t=104923And the article for full details:http://findarticles.com/p/articles/mi_m0KGB/is_3_3/ai_98592788/There's an eating plan too, but I'm not following theirs.So, this week is Circuit week, but their definition of a circuit is a strength circuit, rather than alternating strength/cardio in the same workout:"Choose one exercise for each major muscle group, and go through the circuit three times. Do 12 reps with a weight that brings you to momentary muscle failure within 12 reps and rest as little as possible. Rest between sets for only as long as it takes to set up your next exercise. Do three days of cardio-40-60 minutes each-in a lower heart-rate range. Do one day of higher-intensity intervals for a change of pace. On the recreational cardio day, choose something fun that you enjoy."I'm planning to do mostly strength circuits, but may throw in a strength cardio circuit on occasion. I'm also not worrying about a strict 12 reps, then repeat 3 times set up for the videos I choose, but rather will consider many different full body workout for circuits.This week, I switched days one and two around, with the intention to go for a bike ride on Monday. I did Core Secrets Full Body Challenge for my strength circuit. It was a nice fit, as the rep range is 8-12 and the exercises are done in groups, though you do a variety of exercises throughout. I warmed up on the treadmill though (barefoot, of course, lol) since the only thing I don't like about Core Secrets is Gunnar's use of stretching as a warm up. But I forgive him. The weather is gorgeous this week, but I ended up doing 60 minutes on the recumbent bike reading instead of riding my bike. I spent a lot of time outside yesterday (and today), but I didn't feel like getting all my gear on to go for a ride. :-o Today is flexibility training, and I'm heading down to do that shortly. I'm going to do a longer than needed warm up (the recommend 5-10 minutes) because I'd like to use my Beatburn app on the elliptical. So, 15 minutes of Beatburn to warm up, and then a stretch video - probably a segment from Cathe's Core Max. Sara Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 5, 2011 Report Share Posted October 5, 2011 Thanks, ! Good job with , today, too! I did a workout myself. I hope you like Circuit Burn when it arrives. I have it but can't remember if I tried it yet or not, heh. Sara > > > > In a message dated 10/4/2011 10:31:45 P.M. Eastern Daylight Time, > sjajsa@... writes: > > Anyway, I uploaded a printable version of my new rotation, and I suspect > it will last longer than 8 weeks. I'm giving myself the option to repeat > weeks if I like them a lot or want to improve my performance on them - and if > I miss a day I will pick up where I left off. Kind of like 's 90 day > FIRM rotation from a while back! > > The rotation looks good, Sara. I look forward to seeing your workouts. > > ~ > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 5, 2011 Report Share Posted October 5, 2011 Hi , Stretch Max was alright. Tolerable even. But consider the source. I don't really have anything to compare it to, or know what any of the stretches were called since I've always done my own stretching when I do video free - and just do the too-short stretches in the videos I use, heh. I had some trouble following her cues and had to look up awkwardly at the tv a few times, but don't know if it was her or me. I would guess it was me, heh. I have that Tamilee stretch that you like, so I need to try that one sometime since I know from you and the others that it's a good one. And Slim & Limber. And I was surprised to find out how many stretch workouts I owned when I was working on my rotation. Ha! Sara > > > > Hi Sara, > > > > Interesting observations about your motivation and shoe/barefoot experiements! I'm normally afraid to go shoeless but did a short cardio workout without them the other day because I'd done pilates shoeless just before and decided spontaneously to add on cardio and didn't want to go find my shoes for a 10 or 15 minute add-on. It went fine but I'm still not sure I want to do it often (and definitely not while weight lifting, I WILL drop a weight on my foot if I do that). > > > > I just glanced quickly at the article and VF threads but it all looks VERY interesting. I need some direction and this might help. I'm dead tired right now (yawning constantly as I type this) so I'm going to bed in a few but will have a closer look when I can focus on it all better. I have actually recently considered pulling out the FIRM 90 Day Rotation again and doing that but mixing in other workouts instead of just FIRMs but haven't committed to anything yet. I had a plan for this week, and I am mostly following it but I've already done a different order and different workouts than I'd planned, partly because I'm super busy this week and partly because I'm getting dissatisfied with my plans! So, thank you very much for posting this and I'll look forward to hearing how you make it work for you too! > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2011 Report Share Posted October 6, 2011 Hi Sara, Thanks for the info and yes, I'm considering the source! With the Tamilee one, it is good but she does talk way too much (especially if you've done these a lot like I have). LOL about your finding out you own more stretch workouts than you would have thought, too funny! Re: New rotation Hi , Stretch Max was alright. Tolerable even. But consider the source. I don't really have anything to compare it to, or know what any of the stretches were called since I've always done my own stretching when I do video free - and just do the too-short stretches in the videos I use, heh. I had some trouble following her cues and had to look up awkwardly at the tv a few times, but don't know if it was her or me. I would guess it was me, heh. I have that Tamilee stretch that you like, so I need to try that one sometime since I know from you and the others that it's a good one. And Slim & Limber. And I was surprised to find out how many stretch workouts I owned when I was working on my rotation. Ha!Sara> >> > Hi Sara,> > > > Interesting observations about your motivation and shoe/barefoot experiements! I'm normally afraid to go shoeless but did a short cardio workout without them the other day because I'd done pilates shoeless just before and decided spontaneously to add on cardio and didn't want to go find my shoes for a 10 or 15 minute add-on. It went fine but I'm still not sure I want to do it often (and definitely not while weight lifting, I WILL drop a weight on my foot if I do that).> > > > I just glanced quickly at the article and VF threads but it all looks VERY interesting. I need some direction and this might help. I'm dead tired right now (yawning constantly as I type this) so I'm going to bed in a few but will have a closer look when I can focus on it all better. I have actually recently considered pulling out the FIRM 90 Day Rotation again and doing that but mixing in other workouts instead of just FIRMs but haven't committed to anything yet. I had a plan for this week, and I am mostly following it but I've already done a different order and different workouts than I'd planned, partly because I'm super busy this week and partly because I'm getting dissatisfied with my plans! So, thank you very much for posting this and I'll look forward to hearing how you make it work for you too!> > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2011 Report Share Posted October 6, 2011 Hi Sara, Thanks for the info and yes, I'm considering the source! With the Tamilee one, it is good but she does talk way too much (especially if you've done these a lot like I have). LOL about your finding out you own more stretch workouts than you would have thought, too funny! Re: New rotation Hi , Stretch Max was alright. Tolerable even. But consider the source. I don't really have anything to compare it to, or know what any of the stretches were called since I've always done my own stretching when I do video free - and just do the too-short stretches in the videos I use, heh. I had some trouble following her cues and had to look up awkwardly at the tv a few times, but don't know if it was her or me. I would guess it was me, heh. I have that Tamilee stretch that you like, so I need to try that one sometime since I know from you and the others that it's a good one. And Slim & Limber. And I was surprised to find out how many stretch workouts I owned when I was working on my rotation. Ha!Sara> >> > Hi Sara,> > > > Interesting observations about your motivation and shoe/barefoot experiements! I'm normally afraid to go shoeless but did a short cardio workout without them the other day because I'd done pilates shoeless just before and decided spontaneously to add on cardio and didn't want to go find my shoes for a 10 or 15 minute add-on. It went fine but I'm still not sure I want to do it often (and definitely not while weight lifting, I WILL drop a weight on my foot if I do that).> > > > I just glanced quickly at the article and VF threads but it all looks VERY interesting. I need some direction and this might help. I'm dead tired right now (yawning constantly as I type this) so I'm going to bed in a few but will have a closer look when I can focus on it all better. I have actually recently considered pulling out the FIRM 90 Day Rotation again and doing that but mixing in other workouts instead of just FIRMs but haven't committed to anything yet. I had a plan for this week, and I am mostly following it but I've already done a different order and different workouts than I'd planned, partly because I'm super busy this week and partly because I'm getting dissatisfied with my plans! So, thank you very much for posting this and I'll look forward to hearing how you make it work for you too!> > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2011 Report Share Posted October 6, 2011 Hi Sara, Thanks for the info and yes, I'm considering the source! With the Tamilee one, it is good but she does talk way too much (especially if you've done these a lot like I have). LOL about your finding out you own more stretch workouts than you would have thought, too funny! Re: New rotation Hi , Stretch Max was alright. Tolerable even. But consider the source. I don't really have anything to compare it to, or know what any of the stretches were called since I've always done my own stretching when I do video free - and just do the too-short stretches in the videos I use, heh. I had some trouble following her cues and had to look up awkwardly at the tv a few times, but don't know if it was her or me. I would guess it was me, heh. I have that Tamilee stretch that you like, so I need to try that one sometime since I know from you and the others that it's a good one. And Slim & Limber. And I was surprised to find out how many stretch workouts I owned when I was working on my rotation. Ha!Sara> >> > Hi Sara,> > > > Interesting observations about your motivation and shoe/barefoot experiements! I'm normally afraid to go shoeless but did a short cardio workout without them the other day because I'd done pilates shoeless just before and decided spontaneously to add on cardio and didn't want to go find my shoes for a 10 or 15 minute add-on. It went fine but I'm still not sure I want to do it often (and definitely not while weight lifting, I WILL drop a weight on my foot if I do that).> > > > I just glanced quickly at the article and VF threads but it all looks VERY interesting. I need some direction and this might help. I'm dead tired right now (yawning constantly as I type this) so I'm going to bed in a few but will have a closer look when I can focus on it all better. I have actually recently considered pulling out the FIRM 90 Day Rotation again and doing that but mixing in other workouts instead of just FIRMs but haven't committed to anything yet. I had a plan for this week, and I am mostly following it but I've already done a different order and different workouts than I'd planned, partly because I'm super busy this week and partly because I'm getting dissatisfied with my plans! So, thank you very much for posting this and I'll look forward to hearing how you make it work for you too!> > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2011 Report Share Posted October 6, 2011 Hi , I'm with ya! The rotation is a bit cardio heavy and cardio fussy for me, as well - but I'm sure I can use the extra cardio, heh. I really like the strength guidelines, too, and that's my focus for this rotation. I'd also have a heck of a time spending the time to figure out which video workouts would get my heart rate in the proper zone for cardio. That's waaaay easier for me to do with machine cardio, and I already have a pretty good idea of my HR zones when I do machine cardio - plus the machines will maintain my HR for me by adjusting incline/resistance if I want them to. I'm looking at the cardio HR targets as a guide - like you said - 65-75% is low to moderate effort; 80% is more intense, etc. Also, it's unlikely that I'll up the cardio minutes in weeks 4-8 like they suggest, as I'm feeling kinda of at my max cardio interest as it is right now. And it is quite a time commitment, too. I have the time right now, and through the end of the year. But after January, when I'm working a lot more, I'm thinking I might do more FIRMish workouts during that time myself. Looking forward to hearing what you figure out - even if it's just " inspired " by the Look Great in 8 rotation. Or even if it's not! Sara > > Okay... I've read the article, checked out the VF threads and looked at the wall chart. I can see why this took you so long to figure out your rotation, Sara! I really like a lot of this but it is way too hard core for me right now to follow it as written. I am very interested in how the weeks each have a different strength training focus, which is something I was reading an article about earlier this week (possibly a link from this group, can't remember though). I was thinking about how I wanted to do a rotation in which various foci (I think that's the plural of focus?) were emphasized each one at a time for a certain period of time but wasn't sure how to do it and this gives me an excellent way to get into that. I'm not so excited by the structure of the cardio though, which is a little too complicated for me. > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 7, 2011 Report Share Posted October 7, 2011 Hi Sara, I think you hit it on the nose with your last comment. I'm inspired by it and will probably use it as the basis for my own rotation, which I have yet to plan. I have to plan out next week very soon and that will not be structured like LGI8! I think I will aim to have it ready for starting by November! It will be fun to plan, I think, and I'll post it when I do! Re: New rotation Hi , I'm with ya! The rotation is a bit cardio heavy and cardio fussy for me, as well - but I'm sure I can use the extra cardio, heh. I really like the strength guidelines, too, and that's my focus for this rotation. I'd also have a heck of a time spending the time to figure out which video workouts would get my heart rate in the proper zone for cardio. That's waaaay easier for me to do with machine cardio, and I already have a pretty good idea of my HR zones when I do machine cardio - plus the machines will maintain my HR for me by adjusting incline/resistance if I want them to. I'm looking at the cardio HR targets as a guide - like you said - 65-75% is low to moderate effort; 80% is more intense, etc. Also, it's unlikely that I'll up the cardio minutes in weeks 4-8 like they suggest, as I'm feeling kinda of at my max cardio interest as it is right now. And it is quite a time commitment, too. I have the time right now, and through the end of the year. But after January, when I'm working a lot more, I'm thinking I might do more FIRMish workouts during that time myself. Looking forward to hearing what you figure out - even if it's just "inspired" by the Look Great in 8 rotation. Or even if it's not!Sara >> Okay... I've read the article, checked out the VF threads and looked at the wall chart. I can see why this took you so long to figure out your rotation, Sara! I really like a lot of this but it is way too hard core for me right now to follow it as written. I am very interested in how the weeks each have a different strength training focus, which is something I was reading an article about earlier this week (possibly a link from this group, can't remember though). I was thinking about how I wanted to do a rotation in which various foci (I think that's the plural of focus?) were emphasized each one at a time for a certain period of time but wasn't sure how to do it and this gives me an excellent way to get into that. I'm not so excited by the structure of the cardio though, which is a little too complicated for me. > Quote Link to comment Share on other sites More sharing options...
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