Not that I want to flog a dead horse or anything, but I'm really enjoying the new "barefoot" shoes I recently purchased. I've noticed that I'm starting to retrain my body to walk with a slightly different gait to land on my mid-sole rather than on my heel. When there's no padding on your heel, it soon becomes apparent that heel-striking is a painful way to walk and that adjustments are soon required to preserve the heels, knees and lower back. It will probably take a couple of weeks wearing the new shoes to develop a more appropriate walking style.
Today's workout, X Stretch, was rescheduled from last Wednesday. I don't particularly enjoy this workout, probably due to the uninspiring music, but I do recognize that it's an important component in a balanced exercise program. Stretching is critical so that the body can not only recover from the stresses imposed on it during the other, active workouts, but to condition the body against injury in those workouts as well. A body that is capable of a broader range of motion is less susceptible to injury when subjected to the high speed, high intensity, high impact movements of a workout like Insanity, for example. Even though I don't necessarily love X Stretch, I do acknowledge its importance. I approach the stretches very seriously, and concentrate on what each stretch is supposed to accomplish. I listen to my body and try to diagnose why I may be having difficulty in achieving a good stretch when in one posture or another, and use that information as a caution to either take it easy when doing an exercise which affects that part of the body, or spend more time stretching out that part of the body. I want to be able to continue exercising daily, and understanding the body is a key aspect to succeeding in that.
This ends Recovery Week. I'm looking forward to increasing the intensity with the onset of Week 5.
Bring It!
Friday, March 5, 2010
Thursday, March 4, 2010
Round 5: Day 26: Insanity: Core Cardio and Balance
Finally. I managed to do an Insanity workout without pausing the DVD. Even though this is a Recovery Week workout, I'm still counting this achievement as a minor victory. The workout, 37 minutes in length (minus the miscellaneous hundredths of a second) consists of generally slower-paced and less intensive moves than a typical Insanity workout, ending with some exercises to specifically target the core. It was not as challenging as a typical Insanity workout, but I still worked up a decent sweat, managed to achieve an elevated heart rate and burned a few calories. I burned the same number of calories during this workout as I did during the Kenpo Cardio Plus workout earlier this week. I'm now interested in seeing whether Plyometrics or Intervals X Plus burns more calories. Perhaps I'll work those into the next Recovery Week.
Intensifying today's workout was the debut of my new "barefoot" shoes, the Vibram Five Fingers (VFF). I was slightly nervous about using these shoes during an Insanity workout, especially one I hadn't done before, because I didn't know how much jumping I would be subjected to and I also didn't know how my body would react to not having a big, padded sole to cushion my landings. I learned soon enough that one must be very conscious of landing on the balls of the feet, and of avoiding any heel strikes. During the simple warmup, I became modestly fatigued just doing Mummy Kicks and leg kicks. I really enjoyed the feeling of freedom my feet experienced in these shoes, especially during the ski jumps and vertical jumps. Also, it was great doing Level 1 Drills: stand, lie in plank position, do 4 pushups, pedal the feet 8 times, stand, repeat. I was particularly conscious of what my feet were doing when in pushup position and when pedalling my feet. I certainly didn't want to bend a toe.
As a result of wearing the new shoes, I'll likely feel some additional soreness in my feet and legs. Over time, I'll strengthen as I become accustomed to wearing the shoes and hopefully will achieve some benefit. I'll likely get an eye opening when I attempt to do a standard Insanity workout this way.
I'm looking forward to a little extra stretching tomorrow to close out Recovery Week.
Intensifying today's workout was the debut of my new "barefoot" shoes, the Vibram Five Fingers (VFF). I was slightly nervous about using these shoes during an Insanity workout, especially one I hadn't done before, because I didn't know how much jumping I would be subjected to and I also didn't know how my body would react to not having a big, padded sole to cushion my landings. I learned soon enough that one must be very conscious of landing on the balls of the feet, and of avoiding any heel strikes. During the simple warmup, I became modestly fatigued just doing Mummy Kicks and leg kicks. I really enjoyed the feeling of freedom my feet experienced in these shoes, especially during the ski jumps and vertical jumps. Also, it was great doing Level 1 Drills: stand, lie in plank position, do 4 pushups, pedal the feet 8 times, stand, repeat. I was particularly conscious of what my feet were doing when in pushup position and when pedalling my feet. I certainly didn't want to bend a toe.
As a result of wearing the new shoes, I'll likely feel some additional soreness in my feet and legs. Over time, I'll strengthen as I become accustomed to wearing the shoes and hopefully will achieve some benefit. I'll likely get an eye opening when I attempt to do a standard Insanity workout this way.
I'm looking forward to a little extra stretching tomorrow to close out Recovery Week.
Wednesday, March 3, 2010
Round 5: Day 25: Yoga
Upon awakening this morning, I wasn't really in the mood for X-Stretch. I felt a little tightness in my hip flexors yesterday and was looking for a little more aggressive stretching to deal with that. So, I decided to substitute yoga for X-Stretch. X-Stretch will be deferred to Friday, Day 6.
That proved to be a good decision. I really focussed on bending my front leg while maintaining a straight back leg in Crescent and Warrior 1 poses. I got a tremendous stretch out of Warrior 2. I even had a strong focus on my shoulder muscles during Downward Dog. I'd have to say that this was probably one of the best yoga sessions I've ever had. I'll credit having a proper frame of mind for that success. Now, all I have to do is remember what I did for next time.
On an unrelated issue, I've been reading a lot recently about the barefoot shoe (is that an oxymoron?) movement and the positive effects minimal footwear can have on the body: strengthening the legs, improving posture and balance, and facilitating a greater awareness of one's environment. Intrigued by incredibly positive reviews, I picked up a pair of Vibram Five Fingers (VFF) and Terra Plana Aquas. I've been wearing the Aquas at the office and the VFFs at home. Both are extremely comfortable. I'd liken the experience to being barefoot (didn't see that coming!) and like wearing a pair of extremely thin slippers. Both shoes are ridiculously lightweight and flexible. I'm looking forward to seeing how it feels to run in them. I'll likely be changing my running style from being a heel striker to a mid-sole striker. I don't see how it's even possible to run in those shoes whilst landing on the heel. Anyhow, I'm now walking on a cloud. Great feeling.
Namaste.
That proved to be a good decision. I really focussed on bending my front leg while maintaining a straight back leg in Crescent and Warrior 1 poses. I got a tremendous stretch out of Warrior 2. I even had a strong focus on my shoulder muscles during Downward Dog. I'd have to say that this was probably one of the best yoga sessions I've ever had. I'll credit having a proper frame of mind for that success. Now, all I have to do is remember what I did for next time.
On an unrelated issue, I've been reading a lot recently about the barefoot shoe (is that an oxymoron?) movement and the positive effects minimal footwear can have on the body: strengthening the legs, improving posture and balance, and facilitating a greater awareness of one's environment. Intrigued by incredibly positive reviews, I picked up a pair of Vibram Five Fingers (VFF) and Terra Plana Aquas. I've been wearing the Aquas at the office and the VFFs at home. Both are extremely comfortable. I'd liken the experience to being barefoot (didn't see that coming!) and like wearing a pair of extremely thin slippers. Both shoes are ridiculously lightweight and flexible. I'm looking forward to seeing how it feels to run in them. I'll likely be changing my running style from being a heel striker to a mid-sole striker. I don't see how it's even possible to run in those shoes whilst landing on the heel. Anyhow, I'm now walking on a cloud. Great feeling.
Namaste.
Tuesday, March 2, 2010
Round 5: Day 24: Kenpo Cardio Plus
After the Insanity workouts, Kenpo Cardio Plus really seems like a rest day. Although I sweated, my heart rate never really got that high, and my calorie burn at the end of the workout was about two-thirds of what I burn during a typical Insanity routine.
Nevertheless, I still enjoy this workout, and it's nice to be back with Tony, Mark and Traci. I'm definitely improving my endurance and strength, because I never really felt particularly tired during the workout, even though I was trying hard to Bring It during each move. In spite of my attitude, the difficulty of the moves and the pacing of the workout just don't come anywhere near Insanity.
I'm still not particularly adept at kicks, all varieties included. I'm a little faster with my side kicks, and managed to keep up with Mark Briggs; however, the height of my kicks is still lacking. I'm hitting at around hip height, and possibly a bit higher, but am nowhere near shoulder height, nor will I likely ever be. Back kicks are somewhat more successful, although not without some occasional balance issues. Front kicks are probably my best of the lot, although again, tight hamstrings prevent me from hitting the ceiling tiles. Gladiator kicks are still constrained by my low ceiling height. The ceiling now sports a couple of dents where I was overly enthusiastic in my initial leaps. My head sports matching dents, no doubt.
I still think this is a great workout to keep in a Recovery Week. It's still fun, Tony is always zany, and in a short time period, you can work up a decent sweat. It's still a keeper for me.
I've been having second thoughts about yesterday's workout. I'll probably make some changes to the workout schedule over the remainder of this week, to deal with issues from Day 5, and to fine-tune Recovery Week. I'd like to make subtle changes to the schedule to make it slightly more demanding of me. I'm going to see if I can push my body harder. I think I'm capable of doing more than I've been doing so far.
Nevertheless, I still enjoy this workout, and it's nice to be back with Tony, Mark and Traci. I'm definitely improving my endurance and strength, because I never really felt particularly tired during the workout, even though I was trying hard to Bring It during each move. In spite of my attitude, the difficulty of the moves and the pacing of the workout just don't come anywhere near Insanity.
I'm still not particularly adept at kicks, all varieties included. I'm a little faster with my side kicks, and managed to keep up with Mark Briggs; however, the height of my kicks is still lacking. I'm hitting at around hip height, and possibly a bit higher, but am nowhere near shoulder height, nor will I likely ever be. Back kicks are somewhat more successful, although not without some occasional balance issues. Front kicks are probably my best of the lot, although again, tight hamstrings prevent me from hitting the ceiling tiles. Gladiator kicks are still constrained by my low ceiling height. The ceiling now sports a couple of dents where I was overly enthusiastic in my initial leaps. My head sports matching dents, no doubt.
I still think this is a great workout to keep in a Recovery Week. It's still fun, Tony is always zany, and in a short time period, you can work up a decent sweat. It's still a keeper for me.
I've been having second thoughts about yesterday's workout. I'll probably make some changes to the workout schedule over the remainder of this week, to deal with issues from Day 5, and to fine-tune Recovery Week. I'd like to make subtle changes to the schedule to make it slightly more demanding of me. I'm going to see if I can push my body harder. I think I'm capable of doing more than I've been doing so far.
Monday, March 1, 2010
Round 5: Day 23: Insanity: Cardio Recovery
It was fortunate to have Cardio Recovery today, because I needed it following the overtime victory by Canada in yesterday's gold medal Olympic hockey final. I felt like I was having cardio problems as I watched the overtime. Now, it's a great time to recover.
I've never done this workout before, but had briefly previewed it. The workout consists of a combination of yoga stretches and squat / lunge moves. It's not really like a yoga workout in that the yoga moves don't really flow. It's also not really a cardio workout. The squat moves were challenging in that they are done slowly and there are some isometric "holds" which last for a while, challenging you to breathe through the discomfort.
One thing which I didn't particularly like, especially during a stretch routine, was Shaun T. counting down the seconds until the stretch was over. This causes you to think about the duration of the exercise instead of thinking about clearing the mind and focussing on the stretch. Also, the countdown clock ticks off time in hundredths of a second. It's not the luge, people, it's only stretching. The countdown clock is really a bit over the top.
Anyhow, it's a reasonable workout, considering it's a recovery week. On the other hand, I don't think that it's a superior workout to yoga.
I've never done this workout before, but had briefly previewed it. The workout consists of a combination of yoga stretches and squat / lunge moves. It's not really like a yoga workout in that the yoga moves don't really flow. It's also not really a cardio workout. The squat moves were challenging in that they are done slowly and there are some isometric "holds" which last for a while, challenging you to breathe through the discomfort.
One thing which I didn't particularly like, especially during a stretch routine, was Shaun T. counting down the seconds until the stretch was over. This causes you to think about the duration of the exercise instead of thinking about clearing the mind and focussing on the stretch. Also, the countdown clock ticks off time in hundredths of a second. It's not the luge, people, it's only stretching. The countdown clock is really a bit over the top.
Anyhow, it's a reasonable workout, considering it's a recovery week. On the other hand, I don't think that it's a superior workout to yoga.
Round 5: Day 22: Yoga
There has been a bit of snow in Toronto over the past few days, and, with slightly warmer weather, the snow was damp and heavy. Clearing it from the driveway several times was a bit of a workout in itself. So, a bit of yoga was just the ticket to stretch out the aches and kinks from muscles that only seem to be used when shovelling snow.
It's nice to notice improvements in your fitness when you're engaged in other activities, like snow shovelling. There have been times in the past when I really laboured over clearing the driveway, and would feel really sore for several days afterwards. Not now. To be honest, this wasn't the largest or most heavy series of snowfalls, but there certainly was some labour involved, and muscles were taxed. A few shoulder rolls and arm circles to start off, and I was good to go. I actually find snow removal to be somewhat Zen-like, especially if the snow is acting as a sound insulation device, allowing one to be alone with one's thoughts while working away. It really can be very peaceful.
Yoga, like usual, was calming, both in mind and in body. A great way to start the day. Also, it's helpful to have a calm mind to help you through the stress of watching the gold medal hockey game. It's a great day to be Canadian.
Namaste.
It's nice to notice improvements in your fitness when you're engaged in other activities, like snow shovelling. There have been times in the past when I really laboured over clearing the driveway, and would feel really sore for several days afterwards. Not now. To be honest, this wasn't the largest or most heavy series of snowfalls, but there certainly was some labour involved, and muscles were taxed. A few shoulder rolls and arm circles to start off, and I was good to go. I actually find snow removal to be somewhat Zen-like, especially if the snow is acting as a sound insulation device, allowing one to be alone with one's thoughts while working away. It really can be very peaceful.
Yoga, like usual, was calming, both in mind and in body. A great way to start the day. Also, it's helpful to have a calm mind to help you through the stress of watching the gold medal hockey game. It's a great day to be Canadian.
Namaste.
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