getnfit@38 - I'm getting IntervalMax!!

[KayM]

Donna, I'm finally getting IntervalMax through the exchange!! I got Intense Moves and tried it for the first time a few days ago. It was pretty killer. I'm excited about the improvement from a cardiovascular standpoint that people say they've gotten from these workouts.

A while ago, you said you could help me with modifications for the intervals in IMAX? Could you still do that? For a frame of reference, I got through MOST (but not all) of Gin's intervals doing the "harder" version (the middle one). I'm especially concerned about the power-scissors thing, I think those are lunges where you jump from lunging on one side to the other? That sounds like something I could kill myself with.

Also, if you have any high-impact safety pointers, I would be very interested. I feel like I'm fit enough (and my knees no longer feel as much like an old person's) to start incorporating some more high impact (albeit probably only once a week, in my interval videos) but I want to do it as safely as possible.

One other question, do you have any idea how many calories this type of workout burns? It's supposed to be better than a normal aerobic workout, but I wonder by how much. Since I'm having problems getting my eating under control I'd like to make sure I'm burning quite a few calories by working out (without killing myself).

And thanks for your advice to get this video! I can't wait until it arrives.

 

[getnfit@38]

Kay,

As absolutely sadistic as it will be, you are going to LOVE this video!

The first thing to remember is to make it do-able for you, which means whatever it takes, from removing impact/jumps to just keep moving by doing the basic step (up, up, down, down) while recovering a little longer, etc.
When you get the video and preview it, this will make more sense but here goes:
I-1: I took out the jumps while doing the power 7's and power 15's, you'll still feel it, plus you'll want to pace yourself!

I-2: I took the airborn jumps in sets of 8. There are 8 sets of 8, so I started by trying to complete just 4 sets of 8 and building from there, for the remaining 4 sets I did heel jacks, marched in place, whatever, to just keep moving, and each week I tried to add another set of 8 jumps, some weeks I did, some I couldn't, but you'll build!

I-3: a combination knee/leg abductor/knee move, and you can easily modify by just doing it grounded rather than with the jumps. Cathe jumps each one, but you can take the jumps out for as long as you need.

I-4: There are 5 sets of 8 plyo-jacks. These I built probably the slowest by doing just 2 sets of 8 and adding like a half set each week until I could finally hang in there (they're still tough!)The modification for them is a jack and 2 jumps, but they wear me out worse than just doing the plyo jack! Take your time with them, just do however many you can and keep moving with heel jacks until the interval is over.

I-5: Another goodie! 2 feet jumps up onto the step then ski jumps from side to side. There are 4 sets on the right and 4 on the left. I did the modification Cathe shows which is single foot jump onto the step and pony hop from side to side. There are also 8 plyo jacks added at the end of each side after the ski jumps, I usually just did a regular jumping jack or again, heel jacks.

BREAK~PERCEIVED EXERTION CHECK!

I-6: Cathe does a sort of plyo-skiing move here, it's not as intense (thank God!) and you make it easier or harder by how low you squat! A way easier interval!

I-7: side ways lunges (like in Intense Moves) and you can take the impact/jumping out or just slow the move down and work it at your pace. Intense moves really prepares you for this one!

I-8: plyo-scissors~well, what can I say? The deeper you go in the lunge, the more you feel it, so I modified by not going too deep, and just doing as many as I possibly could each time, and once I hit failure, I just marched in place, I couldn't even manage regular scissors at that point, maybe you'll be able to, you'll see Hope throw in the towel on this one and she finishes with regular scissors! This one took me quite a while to complete also!

I-9: Hitch-kick move from side to side which is pretty fun and not too taxing (at least to me), there is a lower impact version cathe will show where you take the jump out if you need to, but it's pretty tame compared to the others you've already done!

I-10: "May the Force be with you!" EVEN the modifications for this one will put you on your a**! You do 4 leaps to right, 2 airborn jacks and 2 tuck jumps, then repeat going to the left. The modification Cathe shows is 4 leaps and 4 jacks, but by that time I was so winded I was lucky to leap! This one I did whatever my body would allow me to do to keep moving (leaps and heel jacks/leaps and sweat in place/leaps and push my heart back down my throat, whatever!) I'm still working on this one, my tuck jumps look like he** to the point I'm not sure I can call them that yet!

But seriously, Imax is very do-able for anyone, just take out jumps where you need to, don't go too deeply into a squat on plyo moves, pace yourself on airborn moves, and just try to keep moving with a lower impact version of whatever you're doing and before you know it, you'll modify less and less. I thought I'd never be able to do this video, but I can and so will you! And just think, Imax 2 will be waiting for you then!


This workout is a blast, and it will make Intense Moves look like child's play! By the time you get Imax down to a science, Intense Moves will be just another "really good cardio!"

After you preview, post back if this doesn't make sense or you need more info.

Donna

p.s. and remember, when in doubt: heel jacks!

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

 

[Aquajock]

RE: getnfit@38 - you're priceless!

Had to revive this mini-thread; your description of Interval #10 (what I've called The Doom Interval in threads past) will probably fry my ability to do it the next three sessions, I'll be laughing so hard!

A-jock

 

[nbergren]

IMAX

I have been doing IMAX regularly for 4 months or so (usually once a week) and I always get a light side ache at the end of interval 10. It is not so bad I have to stop but it always lets me know the interval is just about over. I can do the tape first thing (5:30 am) in the morning or later in the day and I still get the same side ache. Does this happen to anyone else? Must be all the jumping finally catching up with me.

Love the tape though and would never consider not doing it. Just kinda wierd that it always happens. Anyone else have this problem?

Nancy