Cathe Please Help - Interval Training and/or Circuit Tr...

[gettingfit2004]

Cathe, first of all, thanks for all the wonderful workouts. I must say I was quite nervous about trying your workouts because I really didn’t think I would be able to reach that high. I guess the proper word would be “intimidated”. But I have and it is a goal in my life that I am very proud of achieving!! I now have all of the BB and Intensity series plus Circuit Max, IMAX, Rhythmic Step, Cardio Kicks, Kickbox and Allstep on VHS. I am enjoying them immensely and keeping busy learning all the routines!

Over the last couple of years, I’ve lost about 40 pounds. The basis of my workout routine was mostly cardio and cardio/sculpt workouts - and quite religiously I might add. I believe I did quite well however, I am now at a point where no matter what intensity I use, no matter how hard I push, the inch loss and weight loss remains the same. I am really not so concerned about weight – I am happy at my weight, but I know I need to lose more body fat especially in the mid section. I’ve been reading a lot lately about INTERVAL TRAINING and CIRCUIT TRAINING as excellent ways to kick start a plateau which is where I have been since last June.

My question to you is this: which one is better IT or CT and can I do them in the same week? (I know you say in Imax not to do the workout more than 2x a week, would you say the same for Circuit Training?)

I really need some expertise here as I want to use your videos in the best way possible for my needs. I know I have the “key” here to get to where I want to be with your tapes. Now I need to know the right combination to get me there. I would appreciate any advice you can give me.

Thanks so much, Cathe!

Gettingfit

 

[Cathe Friedrich]

Hi Gettingfit! Congratulations on achieving your goals and doing it so well too

Both CT and IT are great.
I would do CT two three times per week and IT one time per week for three weeks.
Then I would do CT two times per week and IT two times per week (with three days between IT days, you can do other workouts in those three days just not another IT workout) for two weeks.

Keep alternating this pattern.

Now here is one more "magical" ingredient to bust through your plateau. If you do not run, throw this in the mix. Here is how. This workout will replace one of your planned IT workouts.

Also, before you throw it in the mix as an IT workout, do the following to acclimate your body first (so you don't get injured). You can do this acclimation workout right along with your scheduled CT and IT workouts. If you feel like it is too much then cut back on one of your CT workouts during the acclimation phase.

ACCLIMATION PHASE:
Week one and two: Walk at a fast pace for 20 minutes on non-consecutive days two times per week. Stretch your shins, calves, and thigh muscles thoroughly afterwards. This will help ward off shin splints.

Week three and four: Walk at a fast pace for 10 minutes and then go into a light jog for 10 minutes (walking fast at any time you can't continue to run). Do this two non-consecutive times per week. Stretch your shins, calves, and thigh muscles thoroughly afterwards.

After this period you are ready to do a "running IT" workout that will replace one of your originally planned IT workouts. This running IT workout goes like this: (total workout time, approx 56 minutes)

....5 minute normal to fast paced walk.
....5 minute fast paced walk.
....1 minute of a light jog immediately followed by one minute of a fast recovery walk (do this 1 to 1 cycle 6 times).
....15 second sprint (running as fast as you can for 15 seconds)immediately followed by a 45 second walk (do this 6 times)
....30 second sprint followed by a one minute fast recovery walk (do this 4 times)
... 5 minute light paced jog
....5 minute fast walk
....5 minute normal paced walk
....5 to 7 minute stretch really focusing on the shins (gently bend top of foot down in the direction of your arch), the calves (gently pulling the foot back toward the shins), and your classic hamstring, inner thigh, and quad stretch.

Have Fun!

 

[gettingfit2004]

Cathe, thanks so much! I am going to give this a go. I'll let you know how I do.

Gettingfit