I was on my own (unless you count the animals) since school started back up here today and the hubby was at work. What to do with myself? Aside from cleaning that is. Treadmill, bike, or video?
I chose the bike. I really do like our recumbent bike. It is very comfortable and sturdy. It is totally non-electric meaning you can’t cheat–if you don’t pedal it does not stay powered up and record your workout…I like feedback so I keep pedaling.
Program–started with the “interval 2” setting but decided to try the “plateau” one–definitely not ready for that one yet–RL escalates quickly to a level 7! Returned to interval 2 after about 5 minutes .
Music–Podrunner BPM 132 “Everybody skips”
Avg speed-15.5-16.5 mph
Distance 12.0 miles
Caloric burn–190 cals
THR (training heart rate) range=112-138
AHR (average heart rate) 130s
RPE (rate percieved exertion)-5-6/10
Let me tell you I wanted to stop several times but you know what stopped me? Sweating!
I used a “Bender ball”. It adds to your ROM (range of motion) and allows a crunch to include a back extension. You can use a kids play ball but I’ve had this one for a while.
Crunches/ extensions–1 set 25 reps (the last 10 were hard!) (ball is behind your lower back)
Reverse curl –1 st 25 reps (ball goes between raised knees and you squeeze the ball while doing the curl)
“Toe reaches” 1 set 25 reps (legs raised and straight with ball between feet and squeezed while using opposite arm/hand to reach to outside of foot)
Needless to say, my abs are a little out of shape but once I get back into my routine….they won’t be!
SO–critique, comments, advice?