Tag Archives: Burn

Biggest Bang For Your Buck {This Burns Fat Like Lighting Fluid!}

Ever since I’ve been in junior high I have been a RuNnEr.  I started out doing it to get in shape for sports, but now I do it for a variety of reasons.  Of course there is the health/fitness benefit, but then there is the mental aspect.  It is good therapy for me.  Its my time to think, pray, or enjoy conversation with a friend or my husband.

It’s easy when you’ve been doing something so long to get in a rut.  My rut with running was thinking that I needed to run 4 miles Monday-Friday.  I don’t know where I every came up with that exercise schedule, but to me that was my “PeRfEcT” exercising scenario.

I had read on numerous occasions that InTeRvAlS (exercise where you alternate the intensity of your workout) were the best way to get in shape.  Because that didn’t fit into my “plan” I dismissed interval training until I read an article that claimed interval training “BuRnS fAt LiKe LiGhTiNg FlUiD.”  They had me, “hook, line, and sinker”, as I was experiencing a slump in the exercising category and wanted to drop some weight that wasn’t wanting to come off.

The fitness center I worked out at had an interval training schedule posted making the same claims as the ones I had read, so I enlisted.  It was a 6-week plan and I loved it.  Not only could I do it in 30 minutes (it actually takes less than 30 minutes, but I would walk/run the remaining time to make it a 30 minute workout) The results were FaBuLoUs, so much so that people I knew asked me for my fitness plan.  I therefore typed it up on a Word document and share it whenever asked.   So HeRe It iS. 

If you want to change up your exercise program or are looking to enlist in one, you may want to try this.  Never exercised before?  Try it with WaLkiNg.   Of course, make sure you talk to your physician anytime you start a new exercise program.  I have tailored this training schedule to running since that is the exercise I enjoy.  You may substitute running with walking, biking, elliptical, rowing, etc.

INTERVAL TRAINING SCHEDULE

WEEK

MAX EFFORT

REST

REPS

1

1 MIN

2 MIN

5

2

1 MIN

90 SEC

6

3

1 MIN

1 MIN

8

4

1 MIN

1 MIN

10

5

75 SEC

1 MIN

10

6

90 SEC

1 MIN

10

Warm-up 5 minutes before intervals with a light jog.  I always go for 30 minutes and use whatever time is left for easy jogging.   (Reps means the number of times you do that particular set.)

You can use the following as cheat sheets when you are on the treadmill so you don’t have to try to remember when you are suppose to be going your max effort and when you are suppose to be walking.

WEEK 2 – Begin with a jog ‘til 5:00
Begin running @ max effort: Begin walking @:

5:00

6:00

7:30

8:30

10:00

11:00

12:30

13:30

15:00

16:00

17:30

18:30 – 20:00

JOG ‘TIL 30:00

WEEK 5 – Begin with a jog ‘til 5:00
Begin running @ max effort: Begin walking @:

5:00

6:15

7:15

8:30

9:30

10:45

11:45

13:00

14:00

15:15

16:15

17:30

18:30

19:45

20:45

22:00

23:00

24:15

25:15

26:30 – 27:30

JOG ‘TIL 30:00

WEEK 6 – Begin with a jog ‘til 2:30
Begin running @ max effort: Begin walking @:

2:30

4:00

5:00

6:30

7:30

9:00

10:00

11:30

12:30

14:00

15:00

16:30

17:30

19:00

20:00

21:30

22:30

24:00

25:00

26:30 – 27:30

JOG ‘TIL 30:00

~Robynn

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Filed under Health/Fitness, You

New Beginnings

In Kansas, we live in what is known as the tall-grass prairie. 

When explorers first came to the Midwest they called it the “Great American Desert” because they witnessed hundreds of miles of prairie grass that was as tall as a man on a horse.  Each spring, by either lightening or fires intentionally set by Native Americans to attract large herds of buffalo, millions of acres of this tall grass prairie were burned to make way for new growth.

Our ranchers continue this TrAdiTioN each spring with controlled fires.  Soon after burning the old dry plant material, new lush green grass emerges for their livestock to graze.  As a rancher’s daughter, helping burn pasture was a yearly ritual that I very much enjoyed.  The crackling sound of the old stems and smell of burnt grass created a chalkboard-like pasture that was wiped clean for a new season.  These sights, smells, and sounds create a sense of nostalgia that takes me back to some of my fondest MeMoRiEs as a child.

Just like ranchers, we can perform a similar ritual this spring by eliminating the old to make way for the new.  If there is something that has been weighing on your mind or holding you back, now is the time to send it up in flames and get a NeW StARt on life.

~L

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Filed under Faith, Getting Real, God, Good Life, Hard Reality, Inspiration, Inspire, Life