I'm starting to get used to the Insanity warmups. There is a subtle difference between warmups from one workout to another, depending upon the focus of the particular workout, but there is a consistency in the overall approach. I enjoy these warmups, as they get my heart pumping, they're not too strenuous, and they put me in a good frame of mind for the workout of the day.
Today's workout was Cardio Power & Resistance. I specifically scheduled this for Day 6, rather than Day 2, as I was concerned about resistance training three days in a row and wanted to ensure that there was a clean break of cardio interrupting Days 1 and 3. I really needn't have worried, as the resistance component in this workout is really mild compared to P90X. Resistance moves consist of a variety of pushups: pike presses, side to side walking pushups, and standard pushups. By now, pushups are somewhat of a specialty of mine, so those portions of the workout seemed more like rest than stress.
The cardio portions, however, still challenge. As in previous Insanity workouts, I was able to complete more than 20 minutes without pausing, but took a couple of breaks during the final 17 minutes. I paused the DVD when my heart rate hit about 96% of maximum (a man's got to know his limitations!) and when I felt my form was really heading south. I'd rather take a couple of breaks to ensure that my form is correct than push through, trying to be a hero. Incorrect form can lead to injuries. It's just not worth it.
I'm really enjoying the Insanity workouts and am looking forward to improvements. During the day following my Insanity workout, I feel relaxed, energized and limber. This hybrid program is starting to grow on me.
End of Week 2. Looking forward to a little more intensity during Week 3.
Friday, February 19, 2010
Thursday, February 18, 2010
Round 5: Day 12: Core Ball Sandwich
I'm feeling all loose and limber today, thanks to yesterday's yoga practice. I've still got some lingering soreness in my left bicep from Tuesday's workout, but that's dissipating, and overall, I'm feeling pretty well right now. I'm optimistic that the current workout schedule is helping to create muscle confusion and preventing plateaus from occurring. Actually, I think that my body is experiencing some changes (of the good kind) and that positive developments are in progress. I'm already looking forward to my next round of photos.
Today's workout was another first: Core Ball Sandwich from the One on One with Tony Horton series. I've had this workout for some time, but, due to a deflated stability ball, had never done it. Last night I picked up a pump for $6.99, pumped up the stability ball and a basketball, and I was in business.
This workout is a circuit, consisting of 10 moves, done twice. The moves are designed to target the core. Some of the exercises are quite difficult: pushups on the stability ball with legs on a chair; plyo pushups on a basketball, and V-ups, a variant on VF roll-ups from Ab Ripper X. During the first round, I actually rolled off the stability ball whilst attempting to do pushups on it. Hint: tighten the core, and focus! Plyo pushups on the basketball require a strong core, focus and good hand-eye coordination. The V-ups are all about form: move slowly, make it more of an isometric exercise, and try to get your hands and feet to meet in the air as your body forms a V. Easy to do quickly with poor form (either head too high, or legs too high, or the opposite, making you look more like a C than a V), and difficult to do with good form.
The workout moves fairly quickly, and is a good core workout. I'll probably do this 3 times during a Round, once each Phase.
Today's workout was another first: Core Ball Sandwich from the One on One with Tony Horton series. I've had this workout for some time, but, due to a deflated stability ball, had never done it. Last night I picked up a pump for $6.99, pumped up the stability ball and a basketball, and I was in business.
This workout is a circuit, consisting of 10 moves, done twice. The moves are designed to target the core. Some of the exercises are quite difficult: pushups on the stability ball with legs on a chair; plyo pushups on a basketball, and V-ups, a variant on VF roll-ups from Ab Ripper X. During the first round, I actually rolled off the stability ball whilst attempting to do pushups on it. Hint: tighten the core, and focus! Plyo pushups on the basketball require a strong core, focus and good hand-eye coordination. The V-ups are all about form: move slowly, make it more of an isometric exercise, and try to get your hands and feet to meet in the air as your body forms a V. Easy to do quickly with poor form (either head too high, or legs too high, or the opposite, making you look more like a C than a V), and difficult to do with good form.
The workout moves fairly quickly, and is a good core workout. I'll probably do this 3 times during a Round, once each Phase.
Wednesday, February 17, 2010
Round 5: Day 11: Yoga
My arms have been really sore this week from Chest Shoulders & Triceps and Back & Biceps. My legs have been feeling pain in strange places from the Insanity workouts. Solution? Yoga.
One basic, simple move took care of all my problems today: downward dog. I got a great shoulder and arm stretch, and a good calf stretch from my ankles to my knees. Pedalling the feet and increasing the range of motion gave me a bigger calf stretch, taking care of the kinks and aches from Insanity. Deep breathing helped to clear my mind. The rhythmic flow of the moves allowed me to stay in the moment, forget my cares, and leave work at the office.
As always, I can't believe how quickly the time passed. I was really focussed on what a particular stretch was supposed to accomplish, and by making subtle adjustments to posture, I achieved a deeper and more satisfying stretch than in previous workouts. I think I'm finally starting to understand what yoga is really all about.
Namaste.
One basic, simple move took care of all my problems today: downward dog. I got a great shoulder and arm stretch, and a good calf stretch from my ankles to my knees. Pedalling the feet and increasing the range of motion gave me a bigger calf stretch, taking care of the kinks and aches from Insanity. Deep breathing helped to clear my mind. The rhythmic flow of the moves allowed me to stay in the moment, forget my cares, and leave work at the office.
As always, I can't believe how quickly the time passed. I was really focussed on what a particular stretch was supposed to accomplish, and by making subtle adjustments to posture, I achieved a deeper and more satisfying stretch than in previous workouts. I think I'm finally starting to understand what yoga is really all about.
Namaste.
Tuesday, February 16, 2010
Round 5: Day 10: Back and Biceps
This is starting to feel like a P90X Phase 2 workout week: Chest, Shoulders and Triceps and Back and Biceps, punctuated by a cardio workout.
Like Day 8, when I did P90X Chest, Shoulders and Triceps, today's workout included numerous unscheduled pauses for weight adjustment and recovery. I've been making good use of my information sheets. The last time I did this workout, I noted to myself that I should increase the weights on several exercises. I like when the past me posts a note to the future me. It's kind of like time travel (remember Back to the Future, part 2?). Anyhow, past me had some good advice to give. I really challenged myself today, sometimes barely squeaking out 8 reps on some exercises. I really felt a burn on the last three reps. Sometimes, I was just hopeful that I could do 8 reps.
The workout also continued to point out that my left arm is weaker than my right. There have been modest improvements, but it appears that my left arm still has some way to go. I'll be patient, knowing that improvements are going to be small and incremental, but they will eventually come.
Following the workout, my arms were so tired, I had real difficulty washing my face. It's nice to leave everything you've got in the workout room.
Like Day 8, when I did P90X Chest, Shoulders and Triceps, today's workout included numerous unscheduled pauses for weight adjustment and recovery. I've been making good use of my information sheets. The last time I did this workout, I noted to myself that I should increase the weights on several exercises. I like when the past me posts a note to the future me. It's kind of like time travel (remember Back to the Future, part 2?). Anyhow, past me had some good advice to give. I really challenged myself today, sometimes barely squeaking out 8 reps on some exercises. I really felt a burn on the last three reps. Sometimes, I was just hopeful that I could do 8 reps.
The workout also continued to point out that my left arm is weaker than my right. There have been modest improvements, but it appears that my left arm still has some way to go. I'll be patient, knowing that improvements are going to be small and incremental, but they will eventually come.
Following the workout, my arms were so tired, I had real difficulty washing my face. It's nice to leave everything you've got in the workout room.
Round 5: Day 9: Insanity: Pure Cardio
I'm starting to get used to the Insanity warmup. It gets my heart moving nicely and gives me time to get my mind focussed on the workout to follow. I'm also starting to get used to the various moves that Shaun T. is putting me through. What I'm not used to is Shaun T. advising me that he's scared of this workout. That was a bit unnerving.
As it turned out, there was no need to be particularly scared of this workout. I still had to pause the DVD once, due to excessive huffing and puffing, but I think that in a short time, I will be able to do this workout without pausing. The move which I find most challenging is the jump kicks which occur near the start of the workout. I was not the only one finding this difficult: some of the DVD participants slowed down significantly, or stopped, which made me feel slightly better.
Because of all the pushups we do in P90X and One on One, the Level 2 moves (8 pushups, 8 feet pedals in plank position, jump up, repeat) are like a break to me. I am beginning to understand why people feel that the resistance exercises in the Insanity workouts are inadequate, which makes me feel better about my decision to schedule my workouts in a P90X manner, substituting Insanity for P90X or One on One during cardio days.
I had a great amount of energy all day following this workout. So far, so good.
As it turned out, there was no need to be particularly scared of this workout. I still had to pause the DVD once, due to excessive huffing and puffing, but I think that in a short time, I will be able to do this workout without pausing. The move which I find most challenging is the jump kicks which occur near the start of the workout. I was not the only one finding this difficult: some of the DVD participants slowed down significantly, or stopped, which made me feel slightly better.
Because of all the pushups we do in P90X and One on One, the Level 2 moves (8 pushups, 8 feet pedals in plank position, jump up, repeat) are like a break to me. I am beginning to understand why people feel that the resistance exercises in the Insanity workouts are inadequate, which makes me feel better about my decision to schedule my workouts in a P90X manner, substituting Insanity for P90X or One on One during cardio days.
I had a great amount of energy all day following this workout. So far, so good.
Round 5: Day 8: Chest, Shoulders & Triceps
It seems as though the P90X workouts are becoming more difficult for me. Likely that is due to my revised approach to the resistance workouts: lift heavier weights for fewer repetitions. I have been paying careful attention to my numbers recently, and have been making notes to increase weight whenever possible. If my repetitions exceed 10, I increase my weight by 5 lbs. This approach has naturally resulted in increased fatigue during the workout; therefore, I find myself pausing the DVD more frequently. I don't consider that a sign of failure. My body just needs a little extra time to recover between exercises. Also, I'm using adjustable dumbbells, which, while the weight can be changed reasonably rapidly, it does take an extra few seconds, which sometimes puts me behind Tony and the kids.
I really enjoy this workout. There is a good variety of exercises, and I enjoy the workouts where each exercise is different, rather than circuit training, where exercises are repeated. Each has its benefits, but my preference is for different exercises.
Good start to Week 2.
I really enjoy this workout. There is a good variety of exercises, and I enjoy the workouts where each exercise is different, rather than circuit training, where exercises are repeated. Each has its benefits, but my preference is for different exercises.
Good start to Week 2.
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