Friday Workout Log - 30 Days of HIIT Day 4

Ok, today's workout was REALLY tough! I HATE Burpees!

• 30 Minutes Sworkit Pro Yoga/Light Cardio Warmup
• 1.6 mile run in 17 minutes
• 30 Days of HIIT Day 4 - BURPEES
• 10 Seconds, 10 Seconds Rest
• 20 Seconds, 20 seconds Rest
• 20 Seconds, 10 Seconds Rest
• 30 Seconds, 30 Seconds Rest
• 20 Seconds, 20 Seconds Rest
• 30 Seconds, 60 Seconds Rest
• 20 Seconds, 20 Seconds Rest
• 20 Seconds, 20 Seconds Rest
• 10 Seconds, 10 Seconds Rest
• 20 Seconds, Finished
• 1.3 mile run in 15 minutes

Really pushed it hard! My knees are definitely paying for it, but tomorrow is upper body, so I'll survive!

Related articles

• Get into....... HIIT
• HIIT Sweat and Tone
• HIIT intervals
• Super Bowl HIIT workout
• It's driving me crazy I can't run everyday!

Thursday Workout Log- 30 Days of HIIT Day 3

Sorry this is late! Yesterday was pretty busy. So, better late than never!

• 20 Minutes Sworkit Pro Yoga
• 30 Days of HIIT Day 3 - 1 Minute each exercise; 1 Minute rest between
• High Knees
• Jumping Jacks
• Squats
• Plank Leg Raises
• Mountain Climbers
• Plank Jacks
• Leg Raises
• Knee Pull Ins
• Push Ups

Quick, but tough workout today! 

Related articles

• Hiit #30
• HIIT Upper Body & Ab Workout
• Hiit #16
• Is HIIT Worth the Hype?

Tuesday Workout Log - Day 1 30 Days of HIIT

Alright! Started a new workout program today! I found a new link to some really awesome HIIT workouts. And, since it was cold and rainy outside, I didn't go out and run.

• 30 minutes Sworkit Pro Yoga/Light Cardio warmup
• Day 1 30 days of HIIT - 20 Seconds each exercise, 1 minute rest, 10 rounds(20 minutes)
• High Knees
• Squats
• Plank Jump Ins

This was a good workout! Really felt a great burn in the legs! Can't wait for tomorrow!

Related articles

• My Love of HIIT
• HIIT Workout: What It Is And Why It Works
• HIIT Upper Body & Ab Workout
• Why you should Love HIIT

Monday Workout Log

I had to work all weekend, and didn't have time to do anything more than my usual morning Yoga/Light Cardio. So, I really hit it hard today,and got this week started the right way!

• 20 Minute Sworkit Pro Yoga Full Sequence
• Upperbody Superset - Pushups, 20lb Dumbbell (Biceps Curls, Triceps Extensions, Shoulder presses), Plank
• Set 1 - 25 reps each exercise, 30 seconds plank, 1 minute recovery
• Set 2 - 20 reps each exercise, 45 seconds plank, 1 minute recovery
• Set 3 - 15 reps each exercise, 45 seconds plank, 1 minute recovery
• Set 4 - 10 reps each exercise, 45 seconds plank, 1 minute recovery
• Set 5 - 10 reps each exercise, 30 seconds plank, 1 minute recovery
• Set 6 - 10 reps each exercise, 30 seconds plank, 1 minute recovery
• Set 7 - 25 Pushups, 20 Biceps curls (each arm), 15 Triceps extensions (each arm), 10 Shoulder presses (each arm), 30 seconds plank
• TOTAL - 115 Pushups, 110 Curls, 105 Triceps extensions, 100 Shoulder Presses, 3:45 Plank
• Walked 3.5 miles in 55 minutes

Good hard upperbody, and a nice brisk walk! Great way to start the week!!

Related articles

• WEEKLY WORKOUT: 11 Worst Exercises
• Sworkit Pro Adds Custom Interval Lengths, a Workout Log, and More
• Logging Workouts
• The Sworkit App!
• Wow. I really regret that workout.

Friday Workout Log

Good workout today! Rocked it out!

- 30 Minute Sworkit Pro Yoga/ light cardio
- Pushup/situp superset 5x 20 reps each
- 3.5 miles run 45 minutes

Thursday's Workout Log!

After yesterday's LOOOOONG run, today's workout stayed with strength and light cardio.

• 30 Minutes Sworkit Pro Yoga and Light Cardio
• Shakeweight 6 Minute workout
• Arms Superset Circuit - 20lb Dumbbell - 15 reps each exercise - 5 times
• Biceps Curls 
• Triceps Extension
• Shoulder Raises

Good workout, nothing special. Keep getting stronger. 

Related articles

• How to Exercise in a Small Apartment
• The Dirty Dozen Arm Workout

Tough Mudder!

Tough Mudder Austin 2011 (Photo credit: glennharper)

As some of you may know, I am turning 40 this year! That's a BIG one, and I've decided to do something BIG to commemorate it. The Tough Mudder is coming to the Dallas area the weekend of my birthday, and I am going to run it!

For those of you who don't know what the Tough Mudder is, let me tell you in their own words,

Tough Mudder events are hardcore obstacle courses designed to test your all around strength, stamina, mental grit and camaraderie. With the most innovative courses, over one million inspiring participants worldwide to date, and more than $5 million raised for the Wounded Warrior Project, Tough Mudder is the premier adventure challenge series in the world!

 Basically, it's just one Bad Ass obstacle course, what tests your toughness, endurance, and ability to work with others to overcome! Anyway, I'm looking for tough as nails, crazy people, to join me in celebrating my 40th birthday by doing something insane! So, please go to my Facebook Event page, and sign up, if you have the GUTS!!

Related articles

• Tough Mudder's obstacles will put daredevils to the test
• Tough Mudder

Tuesday Workout Log

Gym (Photo credits: www.mydoorsign.com)

Had a loooong day.

Had to take my wife to work at 7am, so I could use the car. Had an interview with a gym at 9am, for either a Personal Trainer, or assistant fitness director position. Then, another interview at 11am, with a different gym, for personal trainer. And finally, a meeting with a rep fit a new health company based out of the Dallas area, called LifeID, which builds targeted supplement plans, basses on the individual health and lifestyle of each client. Really cool idea. Definitely something to look into adding to the nutrition plans.

So, my workout was a little light.

• * 30 minute Sworkit Pro Yoga and Light Cardio
• * 30 minutes Sworkit Pro Legs and Core
• * 1 mile walk with the dogs

Related articles

• Sworkit Pro Adds Custom Interval Lengths, a Workout Log, and More

Wednesday Workout - Longest Run, Yet!

English: Category:Images of Dallas, Texas (Photo credit: Wikipedia)

Ok, another switch up of a day. Had to go for a drug screening for one of the jobs I applied for. The clinic is a little over 6 miles from my house, so I decide to run/walk. So, today's workout is simply a very long run.

•  Started by walking .5 miles to get warmed up.
•  Ran 3.5 miles into downtown Dallas.
•  Walked .5 miles to the Trinity viaduct
•  Ran 2 miles across the bridge 
•  Walked .2 miles to the Screening facility

• °30 minutes rest/wait at the Screening facility

•  .5 mile walk to get warmed up, again.
•  2.5 mile run back across the bridge and through downtown
•  .5 mile walk
•  1.5 mile run
•  .5 mile walk
•  .6 mile run back home

TOTAL 12.28 miles in 2 hours 43 minutes.

I wasn't sure I could do it, but I did. Almost a half marathon! Slow, but getting stronger!

Related articles

• Hill Training For Runners
• 3 Hill Workout Variations

Monday Workout Log

Well, I took the weekend off, because my ribs are still really bothering me. The rest helped some, but I definitely am still suffering. I hit it pretty good on Monday, anyway. Just have to avoid certain exercises, like pushups, and planks.

° 30 minutes Sworkit Pro Yoga and Light Cardio.

° 3.6 mile run in 45 minutes. Definitely struggling with my wind, thanks to the ribs.

° 10 minutes Shake Weight

° Arms and Shoulders Superset, 3 times, 20lb Dumbbell, 15 reps each exercise
     * Biceps curls
     * Triceps extension
     * Shoulder Press

So, pretty good day, overall.

Friday Workout Log

I'm all suffering the effects of a rib injury I incurred last week. Really think I may have exacerbated the problem by pushing a little too hard on Wednesday. So, I did a light workout on Friday.

°30 minutes Sworkit Pro Yoga and Light Cardio
°4.2 mile walk in 1 hour 10 minutes.

That's it for Friday. Hopefully I'll feel like hitting it a little harder on Saturday.

Workout Logs - Tuesday, Wednesday, Thursday.

English: an exercise of triceps (Photo credit: Wikipedia)

I've been a little busy the last couple of days, and haven't had time to get on here and do my daily workout logs, so I'm going to combine the last 3 days into one post.

Tuesday's Workout:

• 30 minutes Sworkit Pro, Yoga and Light Cardio
• Upper Body/Legs SuperSet - 3 times
• 15 Pushups
• 30 seconds Plank
• 20 Squats
• 30 second rest
• 15 Wide Arm Pushups
• 30 Mason Twists
• 30 Calf raises
• 30 Second rest
• 10 Spiderman Pushups
• 15 Situps
• 12 Forward Lunges
• 30 Second rest
• 15 Diamond Pushups
• Side Bridge 15 Seconds each side
• 10 Rear Lunges
• 30 Second Rest

Wednesday Workout

• 30 minute Sworkit Pro Yoga/Light Cardio
• 2.5 Mile run in 32 Minutes
• Upper Body circuit
• Bench Press - 155lbs - 8 reps - 3sets
• Deltoid Raise/ Lateral Raise - 10lbs - 10 reps - 3 sets
• This is a combo exercise that I do. I start with a dumbbell in each hand, and do the deltoid raise, then rotate the hands upside down, open arms outward, lower dumbbels to waist, then do the lateral raise, rotate hands back to top position, move arms back in front of you, then lower. 
• Super set - 5 sets
• Triceps pull down - 60lbs 10 reps 
• Lat Pull Down - 105lbs 10 reps 
• seated rowb- 135lbs 10 reps
• Seated Preacher Curls 70lbs- 8 reps - 3 sets
• Chest Press Machine - 130lbs 8 reps - 3 sets
• Shoulder Press machine - 70 lbs  8 reps- 3 sets
• Super Set - 3 sets
• Barbell curls 55lbs - 10 reps
• Triceps Extensions 55lbs - 10 reps
• Shoulder Press 55lbs - 10reps
• 2.5 mile run in 35 minutes

Thursday Workout

• 15 Minute Sworkit Pro Light Cardio Warmup
• 4.2 Mile run in 40:49 - New personal best 9:43 per mile (Under 10 min/mile first time!)
• 30 Minutes Sworkit Pro Yoga

Alright, now I'm caught back up on my logs! Woohoo!

Related articles

• Sworkit Pro Adds Custom Interval Lengths, a Workout Log, and More

Monday Workout Log

A yoga class. (Photo credit: Wikipedia)

Alright, trying this get up early and workout routine, again! Woke up early with my wife, and we did a nice little 20 minutes of yoga before she had to get ready for work. it was nice doing it together!

Here's the whole thing for today!

• 20 minutes Sworkit Yoga
• 15 minutes Sworkit Legs & Abs Custom Routine - Brutal but effective!
• Upper Body Circuit - 5 Supersets - 30 Second break between.
• Pushups - 15 reps
• Dumbbell Curls - 20lbs - 15 Reps Each arm
• Dumbbell Shoulder Press - 20lbs - 15 Reps Each arm
• Dumbbell Triceps Extension - 20lbs - 15 Reps Each arm
• Dumbbell Row - 20lbs - 15 Reps each arm
• Total of 75 reps for each exercise

I might do a light cardio this evening when my wife gets home, since it's just too cold and wet to go out running today. If I do, I'll update this post.

Related articles

• Sworkit Pro Adds Custom Interval Lengths, a Workout Log, and More

Health and Fitness Mistakes - Blood Glucose Levels During and After Workouts for Diabetics

World Diabetes Day candle (Photo credit: martian cat)

As a Type 1 Diabetic, controlling blood glucose levels is one of the reasons I workout. However, I have found that when I workout at a high intensity level, sometimes my levels go up. This usually happens, when my levels are already slightly elevated, prior to my workout. I was really perplexed by this, because my understanding, from talking with doctors and nutritionists, is that exercise increases insulin sensitivity, which should lower glucose levels. So, I have been researching this, and have come across the answer. It's really quite simple, actually.

Like I said, exercise is generally great for lowering glucose because glucose is a rapidly metabolized form of energy, and when you exercise your body needs energy quickly. More often than not exercise will lower glucose, but there are certain circumstances under which blood glucose can actually increase from exercise. 

Blood glucose can rise most commonly if your it is too high when you start exercising or if you exercise very strenuously. Both of these rises are caused by the same reason, not enough insulin to support the activity. 

Reason #1 - Blood Glucose Level Too High to Start With

Blood Glucose being too high ALWAYS means that there is not enough insulin available to bring the it down to where it should be. Whether Type 1 or Type 2, insufficient effective insulin can cause highs and exacerbate highs during exercise. 

When you exercise muscles need energy and the quickest form of energy is glucose. Muscles will increase their sensitivity temporarily during exercise so that the same amount of insulin can bring more glucose into muscle cells so that they can work. However, if there is insufficient insulin the muscles will not be able to receive enough glucose from the blood, even if there is more than enough glucose in the blood. As a result, the muscles send a signal that they need more energy, which the body responds to by releasing more glucose. However, since there is still not enough insulin, Blood Glucose rises and the muscles continue to send the signal for more energy. This is why if your Blood Glucose is high before exercising, exercise can drive your Blood Glucose up rather than down, the reason is that there is not enough insulin.

Reason #2 - Strenuous Exercise

The same reasons as above are the reasons why very strenuous exercise causes an increase rather than a decrease in Blood Glucose. During strenuous exercise the muscles send a signal for more energy, which the body responds to by releasing more glucose. Without sufficient insulin, very hard exercise and sometimes even new exercise (e.g. changing from body weight exercises to lifting heavy weights) will cause a rise in blood glucose.

At rest, the body uses about 60% of its energy as fat and 40% as glucose. The harder you work, the less fat is used and the more glucose is used until you reach a state of anaerobic activity (weight lifting, fast sprinting) which uses 100% glucose. It is counterintuitive, but the harder you exercise the more insulin your body needs to deal with the increased amount of glucose being released for energy. Often by exercising at a less strenuous pace, can cause BG to decrease with exercise again.


However, with all of that being said,

When exercise becomes anaerobic, glucose burns without the benefit of oxygen. And up to 17 times more of it is required. Because such large amounts of glucose are not available from the bloodstream and via the insulin transport mechanism, it is taken directly from the glycogen stored in the muscle (which is what causes muscle breakdown, if you don't have enough BCAAs in your system). Insulin is not needed for this. Insulin is used for the glucose to get into muscle cells so that it can be stored as glycogen. But it is not needed when glycogen derived glucose is burned in the muscle. 

The hormone Glucagon is required for glycogen to be turned into glucose, and it is secreted into the bloodstream when adrenalin levels go up. Glucose made in this way from muscle glycogen can not get into the bloodstream and is burned by the muscle in which it was stored. But Glycogen stored in the liver is converted to glucose at the same time (because of the glucagon surging through the veins), and this glucose goes directly into the bloodstream. This is why anaerobic exercise causes blood glucose to go up. 

Insulin requirements don't really come into it. Having said that, if insulin levels are low blood glucose is likely to rise sharply after anaerobic exercise. Lots of glucose is produced by the liver via gluconeogenesis so that glycogen stores can be rebuilt. And insulin is required for this.

As far as the pattern of energy usage is concerned, glucose is the primary source during the first 15-20 minutes of aerobic exercise. Initially, 70% of energy comes from carbohydrates. But it turns around after 20 minutes, after which fat becomes the primary source of energy. After you have been exercising for a while, 70% of the energy used comes from fat. But if the exercise becomes anaerobic, glycogen reserves (which are essentially glucose) will be drawn on. And the muscles will use as much glucose as they need.

Basically, if Blood Glucose is high before exercise, it is likely to rise significantly during. 

Related articles

• The effect of Magnesium on Diabetes