Attn: KatieDid

[getnfit@38]

Hey Katie,

I noticed your post on our weightloss check in about double workouts and the success you had with them. I'm wondering about the specifics of your workouts? Did you mean you worked out in the am and then again in the pm? Did you split your workouts, meaning cardio one time, then weights. Or do you mean 2 totally separate workouts, which could have been cardio/weights in the am, and then an additional cardio or cardio/weights in the pm as well?
I'm asking because I am an early morning exerciser, but many times I have so much energy in the evenings, I've toyed with the idea of adding a short cardio workout, especially the evenings when my DH works late and I'm waiting up anyway. I really want to give running a try, but I'm still waiting to lose a little more weight. I've heard some horror/injury stories dealing with women injuring their knees and/or ankles because being overweight just put too much stress on their joints, as running in the street/sidewalk on such a hard surface offered no "give" so the pounding of 180lbs + is just too much on the knees,ankles and feet. So I'm trying to hold off for safety sake until I get down to about 170 maybe. Plus~another investment in shoes makes my head spin! I know good, supportive running shoes will be a must when I do decide to run.
Well~now that I completely digressed.....
So what were your double workouts like? And did working out in the pm (if you did work out in the pm) make it difficult for you to fall asleep at night?
Thanks
Donna

 

[KatieDid]

Donna:

I LOVE early morning workouts so that was always my primary focus and when I'd do my hardest work. I did cardio every morning plus weights three times per week. Then in the evening I'd alternate between light cardio or a pilates/yoga workout.

A typical week would look like this:

Mon AM: 1 hr cardio (bike or step) 80% max HR
Mon PM: 30 min cardio 65% MHR, 20 min pilates
Tues AM: 30-40 min cardio 70-80%
1 hr weights (I think I was doing S&H then)
Tues PM: 30-40 min cardio 60-70%
Wed AM: 1 hr cardio intervals 80-90% MHR
Wed PM: 30 min cardio 60-65%, 20 min pilates
Thur AM: 30-40 min cardio 70-80%
1 hr weights
Thur PM: Light Activity, walk or play with kids for 30 min
Fri AM: 1 hr cardio 70-80%
Fri PM: 30 min cardio 60-65%, 20 min pilates
Sat: 1 hr weights
30 min cardio intervals
1-1.5 hr cardio 65%
Sun: Rest and pilates


I did this for 8 weeks and lost 20 pounds. I was a beginner with weights so I modified the S&H to 2 instead of 3 sets per exercise, but I saw great results. I had no problem falling asleep at night. Usually I was up at 0400 and asleep between 2030 and 2100.

I've never been a runner so I can't offer anything on that aspect, but as a former aerobics instructor I do know the value of good shoes (and a GREAT sports bra!)

OK, now I've really convinced myself to do this again! I felt great while doing this and the weight/inches just rolled off. Let me know what you decide to try!

Katie

 

[getnfit@38]

I think I'm going to try the additional cardio in the evenings, especially since it's not like I'm forcing myself, but my DH's schedule has recently changed, so since I'll be up and have the energy anyway, I'm going to try it. I don't think I'll put an "exact" schedule to it yet, maybe try it tonight and for a few nights to see how it works for me. And I see that really you only did about 30-40min in the evening, so that would be really do-able for me.
I'll post back in a few days and let you know how I like it.
Also, are you using a HR monitor regularly while doing your cardio? I noticed you're able to post your % (I'm so impressed )
Donna

 

[KatieDid]

Yes I do use a HR monitor regularly. Both my recumbent bike and treadmill have HR interactive features and I wear the wrist version for everything except pilates or yoga. At the beginnng I was really dependent on it, but now I'm finding I have a pretty good feel for where I am and how hard I can push and I just started doing intervals on the manual setting and going up as high as 90-95%.

Good luck with your tinkering. I'll look forward to hearing how it goes.

 

[getnfit@38]

Okay, this is an early report, but I was LOVING how I felt last night after my pm workout! And the best part was it totally took away my "nighttime munchies!" Usually if I am up past a certain time, no matter what I had for dinner, I still will get the "munchies" but the workout seemed to totally curb that effect! I felt so energized, yet relaxed (if that makes sense?) and I think I'm going to like adding in a pm workout several evenings/week.
Thanks for the idea Katie
Donna

 

[KatieDid]

The only probalem I had was a little bit of family "jealosy". There didn't seem to be enough time for everyone between 5 and 9 which was why I did it as a rotation.

I'm glad you liked it. What did you do?

 

[getnfit@38]

Hi Katie,

I did my normal am cardio/weights workout, then at 5:30pm I did a Tae Bo workout.
Yesterday (Sat) I did a kickboxing workout for my am workout, then a hi/lo for my pm workout.
So far, the best part of it has been the "munchies" control aspect. Cardio usually takes my appetite anyway, but I know how important refueling is so I always make sure after my am workout to eat something, but after the pm workout, I grab some fruit and I'm pretty okay for the remainder of the evening.
And I sleep so much sounder! These past 2 nights nothing short of an atomic blast could have awaken me! So far so good!
Donna

 

[KatieDid]

GOOD for you!!! Are you still thinking about running? I think MadnNatsMom is a runner doing twice daily workouts. That was who reminded me about doing it myself.

On another note, I went inactive with the military because of the weight issue. It just kept breaking my heart. Now, I'll be working out just for me and when I get to Germany maybe I can go back in.

Have a great Sunday. Katie

 

[getnfit@38]

Hi Katie,

Yes, I am still thinking about running, but I'm going to wait until I lower my weight a bit more. There are no tracks or wooded areas to run in my neighborhood, so I'll be running a route along the street on pavement which I've heard is hard on the knees/joints to begin with, so no point in stressing them further with additional weight.
Besides, with the money I've been spending on videos lately, taking my time buying 2 good pairs of running shoes is just what my budget needs!
I figure I'll buy 1 pair next month in May, and a second pair in June (Bobby~my guru nutritionist/running expert says you should have 2 pair to alternate between)
So with your "double workouts" rotation, hopefully in 2 months I'll be down another 20lbs and can start running.
Thanks so much for the idea Katie,
Donna

p.s. with the double workouts, I'll feel a lot less guilty when I have my Ben & Jerry moments!