Cardio Interval Max in Rotation

[rachel132]

I've been reading alot of posts to try and figure out a rotation schedule for myself. I'm new at this and am learning from your posts. I'm trying to lose approximately 15 pounds (or at least reduce body fat percentage) and plan to do a cardio work out at least 5 times per week. Along with this I am starting the PS series this week. (Is doing one tape from PS once a week enough?) Also, can I use Cathe's Interval Max as a cardio workout and then plan to do the leg/abs PS tape then next day? She instructs us not do the Interval Max without a 2 day rest and she also instructs the same on the PS series. Any suggestions on cardio tapes which would be good to use as often as you want for cardio workouts? Thanks for any advice.

 

[kweller]

[font size="1" color="#FF0000"]LAST EDITED ON Nov-12-02 AT 06:15PM (Est)[/font][p]Hi Rachel132,
Welcome welcome.

When cathe says to leave a 2 day rest in between IMax and also on PS, this is how I understand what she is explaining to us:

-You need to leave a day or two in-between working a specific muscle group. So if you worked yout chest, shoulders, triceps on wednesday, you shouldn't work those specific muscle groups with weights again until 36 hours later (I think that is the official 'rest' time - not sure though, someone else can chime in on this).
So that would mean that if you chose to, you could work each muscle group 2 or 3 times per week - just making sure to leave one day of rest in between work for each muscle group.
Some more examples: you could do an upper body split (back, chest, shoulders, biceps and triceps) on Monday, Wednesday and Friday and do a lower body split (all lower body muscle groups) on Tues and Sat. and fit in cardio wherever you want.

OR, you could do a three way split and do PS CST on Mon, do PS BBA on Wed, Do PS SLA on Thurs., and do Power Hour (a total-body strength workout) on Saturday, and fit in cardio wherever you like.

-With a high intensity interval workout such as IMax, we are supposed to leave 2 days in between other interval workouts. This means we can pick something non-interval for those two days if we choose to do cardio on those days in between. Something like step heat, step fit, etc. Any steady-state cardio workout will do.

If you are trying to get in 5 cardio wkts a week, you might only find the time to work out each muscle group 2x per week. I find this is sufficient for me now, and it also was when I was in the process of becoming fit. 3X a week and I'm fried!

Best of luck to you!!!
Kathy

 

[getnfit@38]

Hi Rachel,

Here's an example of how I'm using PS Series currently:

week 1
m- step cardio + PS-CST
t- PS-SL&A
w- hi/lo cardio + PS-BBA
t- Interval Max
f- kickboxing
s- BodyMax
s- off (actually I do pilates)

week 2:
m- step cardio + PS-BBA
t- PS-SL&A
w- hi/lo cardio + PS-CST
t- kickboxing
f- step cardio + PowerHour
s- Interval Max
s- off (pilates)

week 3:
m- PS-CST & PS-BBA
t- hi/lo cardio + PS-SL&A
w- Interval Max
t- CTX Upper Body
f- kickboxing
s- CTX Power Circuit + Body Pump
s- off (pilates)

then I go back to week 1 and repeat each week for a 6 week rotation.
If you have the CTX Series, those cardios are great to add on to PS Series workouts.

Donna






Fitness~ it's a journey, not a race!

 

[rachel132]

Thanks for the advice...it helps a lot!