Fat Dad » Exercise http://www.fatdad.org A Journey in Weight Loss Thu, 22 Jul 2010 04:00:39 +0000 en hourly 1 http://wordpress.org/?v=3.0 I ran so far away…. http://www.fatdad.org/ran/ http://www.fatdad.org/ran/#comments Mon, 02 Nov 2009 05:49:36 +0000 fatdad http://www.fatdad.org/?p=1738 This week while I take some time off from doing the P90X. I have been doing some running with the local Running Room. This is a great social way to do some exercise in your local community. Oh did I mention it is free? Of course you do need to have the proper equipment to run such as shoes, pants/shorts, jacket/shirt and other little gadgets like a Heart Rate Monitor.

One thing that makes it easier for me to run is listening to music. I built a playlist of songs for my iPhone while I run. Here is what I listen too…

Pump It – Black Eyed Peas
Let’s Get It Started – Black Eyed Peas
I Gotta Feeling – Black Eyed Peas
Boom Boom Pow – Black Eyed Peas
Rock That Body – Black Eyed Peas
Bad Influence – P!nk
What You Waiting For – Gwen Stefani
Pump Up the Jam – Technotronic
Gonna Fly Now – Bill Conti
Baba O’Riley- The Who
We Will Rock You – Queen
Welcome to the Jungle – Guns N’ Roses
Lose Yourself – Eminem
Pump Up the Volume – Colourbox

This a good 1 hour of music. Am I missing a good running song that you have on your playlist?


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]]> http://www.fatdad.org/ran/feed/ 1 Increase Plyometrics Calorie Burn by 16% http://www.fatdad.org/burn-calories-plyometrics/ http://www.fatdad.org/burn-calories-plyometrics/#comments Tue, 01 Sep 2009 19:18:57 +0000 fatdad http://www.fatdad.org/?p=1257 20lbsvest
If you play any type of sports you should really add plyometrics (plyo) to your workout routine. Wikipedia defines plyo as “a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.”

Basically plyo makes you jump higher and run faster.

I have been doing the P90X and once a week you do Plyometrics. This workout is one of the higher calorie burning workouts in the program.

Now on average I will burn around 575 calories with this workout.

I did a test today and to increase your calorie burn by 16% add a weigh vest. Using a weight vest I pushed my calorie burn u to 672 using a 20 lbs weight vest.

Push your workouts into overdrive today with your own vest.


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]]> http://www.fatdad.org/burn-calories-plyometrics/feed/ 0 Resistance Training on the Treadmill http://www.fatdad.org/resistance-training-treadmill/ http://www.fatdad.org/resistance-training-treadmill/#comments Tue, 19 May 2009 15:00:07 +0000 fatdad http://www.fatdad.org/?p=439 lighttonerAlong with doing my HIIT testing this week I am also adding some resistance training on the treadmill. Today I bought a Slastix 4′ Toner Light Resistance from my friends over at Fitness Town. Lucky I have a pole in my basement so I connected the 2 handles of the band around the pole. Then I stretched it over the treadmill with my waist inside it. The band added the perfect amount of resistance to my workout.

Using the Heart Rate control feature on the treadmill I was able to maintain a heart rate of 139 for the full hour on a speed of only 2.5 MPH and 10% incline. I burned over 800 calories using this method.

Over the next few days I am going to push the speed up to 3.5 MPH and 20% incline to see my results with the band. The band certainly kicks up the heart rate for those working on burning calories.

Have you ever tried this?


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]]> http://www.fatdad.org/resistance-training-treadmill/feed/ 0 High Intensity Interval Training (HIIT) http://www.fatdad.org/high-intensity-interval-training-hiit/ http://www.fatdad.org/high-intensity-interval-training-hiit/#comments Tue, 19 May 2009 00:17:54 +0000 fatdad http://www.fatdad.org/?p=436 mechanical_stopwatchThis week my friend over at Fitness Town asked me to try out High Intensity Interval Training (HIIT). I started today by doing stairs using the HIIT method and the results for me were good. I burned 200 calories for 12 minutes of exercise. That is a about an 80% increase from my normal calories burned doing stairs w/o using the HIIT method.

So what is the HIIT Method?

The HIIT method means you take any exercise and do it at full tilt for 60 seconds. So if your on a treadmill you then you run for 60 seconds. You then take interval break and repeat. You should follow these guidelines if your using HIIT…

Beginner
6 sets of 60 seconds with 2 minutes of break

Intermediate
8 sets of 60 seconds with 90 seconds of break

Advanced
12 sets of 60 seconds with 60 seconds of break

Suggestions

  • Alternate one day on one day off for muscle groups your targeting.
  • Choose major muscle groups for maximum benefit.
  • If 60 seconds is to long for you then start at 30 seconds.

Have you used HIIT? Have suggestions? Idea’s? Comments?


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