The FastDay Forum

ps I've just found thedailyhit.com which I might try if anyone is as confused as I am. Hopefully it covers both strength and cardio. What are people doing for strength and for how long

Keeping to my HIT club promises, Max our dog being walked and he is happy. Yesterday I broke into a few runs. A first for me and Max loved it. Gym session yesterday continued my version of HIT. Went to bed last night with the heat bag as one of my hips unhappy but all good today and not a squeak.

Went to the gym and did my ninth proper HIT session. So far I always had a day or two off between sessions, so this was a first (after yesterday's exercise session).

It was much harder. I completed 7 x 30 seconds sprints on the elliptical trainer at level 15. The recoveries were on a lower levels than normal.

30 minutes total duration. 300 cals burnt. Average pulse 144 and max pulse 170 OMG!

Did my HIT this morning. Wasn't going to as it's a public holiday and I was tempted to stay in bed all morning but I'm glad I did it.

hello, fellow HIITers,

I'm just off to do my 9th session, as below. Glad to report that the fear factor is getting smaller, and I don't need to psych myself up all day any more!1

But before I do that, I'd like to just put my pilates teacher hat on with people who are doing lower body exercise here - please don't forget your stretches after! - and @gillymary's sore hip makes me think of that horrible piece of human design, the ilio-tibial band (ITB for short). This diabolical (for 90% of the population) contraption which is really an expanded tendon, is responsible for a LOT of hip & knee pain, and it's hard to stretch - you really need a foam roller - only about $30 investment, but so worth it if you're a regular exerciser - riding a bike and running will particularly make it tight if you're not stretching it and you don't have much glute strength (80% of runners, IMHO).

So, to stretch it on the roller - half sit on the roller to start, then come down to support your weight on your hands, then your lower forearm. So you are now on your side. Straighten your lower leg, then bend your upper leg so your foot is in front of your lower leg. Start rolling from the bony bit on the side of your hip - greater trochanter - and get right down to nearly beside your knee. Aaaaand repeat! Make sure your lower kneecap keeps pointing forward, not to the ceiling. It's not pleasant! I always tell my students that it's nobody's favourite exercise. But it does work. You will probably encounter several "knots" down the length of it, and it will hurt! Over time, if you can improve your glute med and min strength (a bit too much to write how to do that here), it won't get nearly as tight. Or consult your friendly local WELL-TRAINED pilates teacher - Australian Pilates Method Association, here in Aus - I know Body Control are great in U.K.

Good luck and happy exercising!

p.s. I am assuming that you can get enough shoulder stability and core stability to do this, if this is not the case, then you really need to do some pilates!!

ps I've just found thedailyhit.com which I might try if anyone is as confused as I am. Hopefully it covers both strength and cardio. What are people doing for strength and for how long

You mean http://www.dailyhiit.com/ i think. too many hot sculpted bods and 6 packs in there. its scary.

@jool7 ta, am on to it as have one of those rollers

The treadmill is coming in today from storage. Public holiday here so i can do it. (yes, it was supposed to be last weekend's task...

anyhow

ive been doing mild resistance band exercises but think ive pulled a muscle on right shoulder such that i cant lift arm totally. has happened before. been niggling me for 3 days now.

i guess i should curtail such exercises till it heals. maybe concentrate on the aerobics and maybe squats. ?

Woohoo about the treadmill Julianna! Hope your arm gets better soon. I agree with laying off it for a while until its healed.

Im reporting in. Week 3 day one completed

Mark' Daily Apple for 27 Jan has some suggestions for HIT when it is too cold for outside exercise - might be useful with the current UK forecast!

Able to get a HIT workout in today. Decided (w/doc ok) to HIT on nonfast days. Waiting for my FastExercise book to get here to really delve into a structured program. Hip, hip for HIT!

Finally managed to do a hit session outside. 3 x 20 second hill sprints. 20 seconds is a long time when you are running up a big hill !!! Tired legs now but feel great. I'm aiming to do this twice a week and a strength session once. Then after a few weeks I would like to try stair running, I know a set of killer stairs nearby

oh yes, @Wineoclock, lots of stairs in the Blue Mountains! are you going outside? So beautiful!

Yes @jools7 the stairs are bush stairs. 110 straight up, hard enough to walk. Will wait a bit before I try to run them.

#3 Reporting in.

Last but one HIT before 32 weeks away so thought I would give it some welly, so upped the speed to the bursts in my run to 14.5kph. At first just 20 secs for each burst but by the time I got to 10 mins I was managing 30 secs. Really pleased as when we get back will need to work hard to loose holiday weight.

Have started reading MM's book , very motivational .