Cathy, first I listened to this podcast
http://besttreadmillsonline.com/treadmill-articles/hiittraining/
and then I read somewhere else to start out with a pattern of 3 minutes warm up, then 1 minute high intensity followed by 2 minutes low intensity doing 5 to 6 cycles, with cool down it comes to 20 minutes and you are sweating!!!!
I used the treadmill but you can used anything that allows you to work that hard. My friend used the stairclimber at the gym.
Today, I tried to do it outside. Notwithstanding it was almost 100 degrees, I found that I could not go that fast because outside I am afraid that I will misstep and fall, whereas on the treamill, the handrails are right there if you need them.
Which leads to a question for Joan or Jann. My heartrate monitor said I burned 894 cal today with my outside walk/run - most of which I walked because it was soooo hot!!! One hour 20 minutes- is that possible? When I was walking home my heart rate was 140 where it was usually 112 or so (I think because the heat was so intense)But still- it seems like alot of calories!
Joan did you do 3 discs in one day? No wonder you are tired!! Nap time!
I think that I have gained alot of strength from the first go around. But also, with the legs in meso 1, the movement require a nice range of motion as well as strength. For example, the one with the disc on one foot in front and then you "sit" down. Well, 3 months ago, my hip flexors etc were so tight that I had trouble with the movement and kept the weights lighter, but did not really feel it in the legs. This time, I used such a heavy weight that my hamstrings and posterior were screaming as I tried to rise. It was as if I truely understood the exercise because of the weights. Does that make sense?
Have a great evening everyone!! Beth