STS RECOVERY WEEK DAY 5

Cathe Friedrich

Cathe Friedrich

Administrator
Hi All! We are just about finished with our recovery week. I hope you are enjoying it. Today I am doing advanced Step aerobics, woo hoo. How about you? What's on your agenda today?

Starting Monday we wiil once again dive into STS, but at a higher octane ;) MESOCYCLE 2!!!!!!!

Enjoy your day and weekend too.
 
Happy Friday Everyone,

Today I am going to do 45 minutes of urban rebounding and run for 2 miles to get in about 60 minutes of cardio.
Will probably try to stretch and do yoga based abs later on to round out my day and relax.
 
Hi all. This morning I did a new boot camp workout that I just purchased. It was nice for something different but I'm ready to go back to STS and Cathe!!!!

Have a good weekend everyone.

Bev
 
I couldn't take it! I had to do IMAX2 full throttle! I am sooooooooooo ready for next week. Call me crazy but I need some DOMS.:p I should be careful what I ask for.
 
Good morning everyone :).

Today I will get in my 7th walk of the week, after which I'm calling it good ;). Am excited to get back to STS on Sunday :D!!!
 
Joining in for Meso cycle 2!

Hi Everyone - I had started Meso cycle 1 before this check-in and repeated week 4 to time my recovery week with March Break - so I am now in sync with this check in. I have enjoyed just doing cardio for the last couple of days - but I am missing my strength training. I have never taken a whole week off from it before and I always get aintsy that I will lose muscle gains. Anyway - trying to decide if I will do the cardio premix from HIS/LIS and Ab circuits pilates - or something else...I will check in later. Great to hear everyone is enjoying their recovery week!

Hi Cathe! Excited to be working out with you for this Mesocycle!
 
I will probably do Imax 2 today as well. I cannot wait for Sunday-when I will start STS again. I really miss weightlifting. I have seen pretty good results so far, and have realized in order to get the most benefits of this program, I must incorporate cardio into my routine. These old bones don't like jumping around too much anymore!! Just turned 57 the other day and in my mind, I still think I'm in my forties. I guess that's what counts!!!! Thank you, Cathe for helping me keep fit all of these years.
Kris
 
what to do during recovery week??

I am heading into my recovery week after doing Week 4 of STS. Should I not do anything with weights this coming week? Also, what's your rule about ab work....is it o.k. to do everyday or treat like other muscles and do every other? Everyone has a different take on it.
 
Hi Ladies,

I did the cardio timesaver premix from Low impact circuit--what a fun workout (it was my first time doing it). I too am looking forward to getting back to STS; I feel well rested and am looking foward to starting Meso 2 probably on Monday. Have a good weekend!
 
Today is my rest day from personal exercise, but I did teach a full body endurance resistance training class this morning (kept it light for myself).

Looking forward to bringing back the resistance intensity next week!
Sandra
 
Hi Cathe and fellow STSer's, TGIF:D!

I'm just checking in for today's workout.

Cardio Coach Vol. 4= 54 min I went over a couple of minutes to up my distance.
Calories Burned= 664
Distance= 4.18 Miles
5:30 Warmup
Challenge 1- 8 min @132-140 BPM = 75% of MHR nearing 80%.
Steady State 1- sustained HR from challenge 1= 3 min.
Challenge 2- 8min @144 BPM= 80% of MHR
Steady State 2= sustained heart rate at 80%= 144 BPM HR for 3 min
Challenge 3=11min @153 BPM= 85% of MHR
Steady State 3= I chose to go for it rather than cool down here. 4min @157-163 BPM HR range from 85% to last min sprint at 163 BPM=90% of MHR.
Followed by 3 min Cool down power walk. Then a nice 6min stretch.

REST

Winsor Pilates Maximum Burn Basics= 23 min
Calories burned= 126

That's it! Nothing too tricky here. I feel victorious that I've done Cardio
coach Vol. 4- 4 times now and its very tough but man do you feel like you've really won a challenge when you finish. My goal is to work up to doing Volume 5 and beyond of Cardio Coach.

I trust everyone is enjoying the remainder of our STS recovery week after completing Meso 1. Something tells me we'll need to stock up on wheaties for Meso 2, we know how Cathe is.:p:eek:

Have a wonderful Friday and seeya tomorrow. :D
Hugs!

Nora
 
Friday

I chose 4 Day Split Kickbox (cardio only) and Stability ball abs. Like the others, I too am ready to lift some weights. Looking forward to Meso 2!
 
It was the cardio premix from Drill Max, I have not done this one in a while and holy crap I was winded! Cant wait to pick up the big dumbells on Monday, they are calling my name! I do think I need to go to find some 35's and 40's this weekend. I will try Play it Again Sports first - they do get expensive.

Michelle
 
Hello!

Today I did what I like to call "Long Interval Runs" and the Weights and Plates section of the Abs disc (sans weights though).

My long interval plan is the following:

Warm up:
5 minute walk @ 3.5 mph 2% incline
5 minute job @ 5.5 mph 1% incline

Intervals - follows a pyramid up/pyramid down schedule - no incline
5 min @ 5.7 mph
4 min @ 6.0 mph
3 min @ 6.3 mph
2 min @ 6.6 mph
1 min @ 6.9 mph
2 min @ 6.6 mph
3 min @ 6.3 mph
4 min @ 6.0 mph (did not complete)
5 min @ 5.7 mph ( did not do at all)
1 min @ 5.5 mph (did not do at all)

Cool down
5 minute walk @3.5 mph and reduce speed from there until HR is down
Stretch
Ab work

Now, I was not able to complet emy planned cardio routine. I got very nauseous and dizzy all of a sudden and I had to stop. i think it might have been because I got my period and had bad cramps during that run. (Sorry for the TMI.) But I have struggled with this routine before. So, I plan to alternate the reduction of the pyramid up and down time by 50%. So, one time I will do the full time going up in speed, but reduce the down side time by half. Then another time, I will reduce the pyramid up time by haf and do the down side in full time increments. This way I can work up to the goal by building endurance and increase the time from there.

Tomorrow I will do walking intervals and the next ab section on that STS abs disc. The walking abs are the ones that Cathe mentioned in her cardio recommendations. I walk at 4.0 mph and increase the incline by 2% every 10 minutes. I did this on Tuesday as well.

I ended up taking Wed. and Thurs. off this week due to a very hectic schedule of events. I plan to go straight through the weekend with cardio and right into disc 13 on Monday or Tuesday.
 
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