(POSTSCRIPT June 23 2014) Im re-activing this club... was called High Intensity training or HIT for short. aka HIIT
ive renamed it the LETS GET ACTIVE CLUB.
I want to create a new club in the forum for members who want to really follow High Intensity Training principles as well as 5:2 intermittent fasting, as promoted so frequently now by Dr MM in the promotion of his book "Fast Exercise"
He clearly states it can help shrink your waist as the 2 ideas go hand in hand. And indeed, many people on the forum state that reaching your weight loss goals can be enhanced by some kind of exercise program.
I admit to being a bit of a newbie in anything exercise (last time i saw a gym was 3 years ago) and I have put away my treadmill in storage. Maybe members of this club can set themselves goals at the beginning of each month and then see how they progress- ive updated what i understand to be your latest method next to your name in list below.
I want this club to be focused on goals for quick intense training per Michael's book, not other types of more time consuming exercise. Of course any exercise is good but time is so precious for all of us and Dr M. has caught on something big to work well with 5:2
Maybe our training goals can divided into the 2 types of exercise he has referred to in his media promotion
a) aerobic (e.g. cycling, vigorous walking)
b) strength exercises
see his video here.. on australian television yesterday http://au.tv.yahoo.com/sunrise/video/wa ... -exercise/ where he talks about the 2 types
Anyone want to join me in setting themselves goals for High Intensity Training.
I welcome the following new members.. after a bit might add a bit of a description of your current HIT method.. if you can add that in your signature.. ... i think ill have to get moogie to allow for more characters in the signature as 425 is too short
Member 1.... me Juliana.Rivers Resistance band daily for 2 minutes. Dusting off the treadmill for aerobics
Member 2.... @OfficeMonkey
Member 3.... @Garnet25
Member 4.... @janeg On Concept2 rower 5 min warm up 100 sprints of 20 secs and 40 secs recovery. Warm/cool down 2.6km 16 mins on madmax, max row speed hit about 2'08 for 500m in the sprint (slower than last time) average speed about 3'25 on recovery.
Member 5.... @Nessie
Member 6.... @madcatlady
Member 7.... @gillymary
Member 8.... @SianS Target reduce body fat (and waist?) and increase VO2max Method 3 x 10 minute HIT cross trainer sessions per week
Member 9.... @mkmacphee exercising a minimum of 3 hours a week
Member 10... @isis
Member 11... @Julieathome
Member 12... @tbrewertonAim to increase VO2 Max
Started at 38.5 (fair) now 43.1 (average)
Aiming for Good (49-53)
Member 13... @CreakyPete Bike intervals. VO2 Max at 45.2 Jan 18 by Cooper test
Member 14... @BruceE Tabata 20s-up/10s-down x 8-16 intervals (4-8min)
7/48 HIIT workouts complete for first 16-week cycle
Member 15... @MaryAnn 15 min (+warm up/cool down) Boutcher protocol on the elliptical.
Member 16... @Debs
Member 17... @mlcdz
(3x/week: 30 secs @ max w/3 min recovery x 6 on treadmill; OR quick tabata in time crunch - 20s max, 10s rest x8) GOOD AND ON TRACK
Member 18... @Sassy1
Member 19... @Peplum41
Member 20... @DoodlePuppet
Member 21... @jmousey
Member 22... @umleila 1 x 20 min hiit 3 x p/week) Over 10,000 steps daily (fitbit)
Member 23... @Mandyjane
Member 24... @judithn
Member 25... @Wineoclock Strength trading HIT from the MM book - Squats, Lunges, 10 metre sprints, Tricep dips; 10 of each then 9 then 8 etc until you get to 1. on 6th feb some stair running; 2 HIT days a week at the moment
Member 26... @jools7 Currently doing Steve Boutcher's protocol on squeaky cross trainer: 20 mins of 8sec sprints/12 sec recovery plus 5 mins warm up & cool down, 3 times a week
Member 27... @Stowgateresident 2000m or rowing 3 times a week.
Member 28... @LastChance HIT on Elliptical trainer -6 x 45 seconds at level 15 with 2 mins warm up and a 3-4 mins recovery between sprints and a 4 min cool down at the end.
Member 29... @Congen66
Member 30... @katharina
Member 31... @Nicky_94 two running/cycling sessions and one or two strength training sessions a week,
Member 32 ... @mkmacphee 3 mile HIT walking video by Leslie Sansone 3 times a week (50 min) plus 10 min strength building exercises 4 times a week. Plus I'm adding a Pilates core program - my abs need it. It's 20 min and I'd like to do it at least 3 times a week. That's a total of 280 min a week.
Member 33... @barney77 treadmill based challenge.. fast walking and then running as fast as I can - my target is to increase the length of time I can do that for so start with 20 seconds and then go from there hopefully to a minute and then on.
Member 34... @singlemamma
Member 35 ... @Phillippa Sprinting for 1 minute then recovery for 1.5 minutes, (x9) , 3 times a week & 8 minute strength training as outlined in MM book 3 times a week.
Member 36 ... @langstane Starting with exercise bike - 3 x 20 seconds.
Member 37... @PennyForthem Bike and treadmill at the start
Member 38... @trishdish11
Member 40 ... @slimnana
Member 41 ... @pip
The Sprint 8 HIIT exercise protocol begins with a 2.5 minute warm-up period, also known as the "active recovery pace" (ARP), followed by 30 seconds of full-sprint cardiovascular activity. After the 30 second sprint component, return to ARP for 1.5 minutes. After the 1.5 minute ARP, repeat the sprint component for 30 seconds. This process continues until eight sprints are performed, with a final 3 minute cool-down period, totaling 20 minutes.
Unlike a certain weight goal as we did in the Christmas club and current valentine club im not sure if there is an equivalent to going GREEN. but ill think about it.. perhaps its a declaration by the member that they are sticking to their own personal plan at least for the past 4 weeks. Ill come back to that say end of March.
I am just trying to motivate myself to move and hopefully inspire others to do the same with some kind of goal setting. Maybe for a limited time till HIT becomes second nature to us, as is fasting.
I fear if I dont set goals I wont ever start
ive renamed it the LETS GET ACTIVE CLUB.
I want to create a new club in the forum for members who want to really follow High Intensity Training principles as well as 5:2 intermittent fasting, as promoted so frequently now by Dr MM in the promotion of his book "Fast Exercise"
He clearly states it can help shrink your waist as the 2 ideas go hand in hand. And indeed, many people on the forum state that reaching your weight loss goals can be enhanced by some kind of exercise program.
I admit to being a bit of a newbie in anything exercise (last time i saw a gym was 3 years ago) and I have put away my treadmill in storage. Maybe members of this club can set themselves goals at the beginning of each month and then see how they progress- ive updated what i understand to be your latest method next to your name in list below.
I want this club to be focused on goals for quick intense training per Michael's book, not other types of more time consuming exercise. Of course any exercise is good but time is so precious for all of us and Dr M. has caught on something big to work well with 5:2
Maybe our training goals can divided into the 2 types of exercise he has referred to in his media promotion
a) aerobic (e.g. cycling, vigorous walking)
b) strength exercises
see his video here.. on australian television yesterday http://au.tv.yahoo.com/sunrise/video/wa ... -exercise/ where he talks about the 2 types
Anyone want to join me in setting themselves goals for High Intensity Training.
I welcome the following new members.. after a bit might add a bit of a description of your current HIT method.. if you can add that in your signature.. ... i think ill have to get moogie to allow for more characters in the signature as 425 is too short
Member 1.... me Juliana.Rivers Resistance band daily for 2 minutes. Dusting off the treadmill for aerobics
Member 2.... @OfficeMonkey
Member 3.... @Garnet25
Member 4.... @janeg On Concept2 rower 5 min warm up 100 sprints of 20 secs and 40 secs recovery. Warm/cool down 2.6km 16 mins on madmax, max row speed hit about 2'08 for 500m in the sprint (slower than last time) average speed about 3'25 on recovery.
Member 5.... @Nessie
Member 6.... @madcatlady
Member 7.... @gillymary
Member 8.... @SianS Target reduce body fat (and waist?) and increase VO2max Method 3 x 10 minute HIT cross trainer sessions per week
Member 9.... @mkmacphee exercising a minimum of 3 hours a week
Member 10... @isis
Member 11... @Julieathome
Member 12... @tbrewertonAim to increase VO2 Max
Started at 38.5 (fair) now 43.1 (average)
Aiming for Good (49-53)
Member 13... @CreakyPete Bike intervals. VO2 Max at 45.2 Jan 18 by Cooper test
Member 14... @BruceE Tabata 20s-up/10s-down x 8-16 intervals (4-8min)
7/48 HIIT workouts complete for first 16-week cycle
Member 15... @MaryAnn 15 min (+warm up/cool down) Boutcher protocol on the elliptical.
Member 16... @Debs
Member 17... @mlcdz
(3x/week: 30 secs @ max w/3 min recovery x 6 on treadmill; OR quick tabata in time crunch - 20s max, 10s rest x8) GOOD AND ON TRACK
Member 18... @Sassy1
Member 19... @Peplum41
Member 20... @DoodlePuppet
Member 21... @jmousey
Member 22... @umleila 1 x 20 min hiit 3 x p/week) Over 10,000 steps daily (fitbit)
Member 23... @Mandyjane
Member 24... @judithn
Member 25... @Wineoclock Strength trading HIT from the MM book - Squats, Lunges, 10 metre sprints, Tricep dips; 10 of each then 9 then 8 etc until you get to 1. on 6th feb some stair running; 2 HIT days a week at the moment
Member 26... @jools7 Currently doing Steve Boutcher's protocol on squeaky cross trainer: 20 mins of 8sec sprints/12 sec recovery plus 5 mins warm up & cool down, 3 times a week
Member 27... @Stowgateresident 2000m or rowing 3 times a week.
Member 28... @LastChance HIT on Elliptical trainer -6 x 45 seconds at level 15 with 2 mins warm up and a 3-4 mins recovery between sprints and a 4 min cool down at the end.
Member 29... @Congen66
Member 30... @katharina
Member 31... @Nicky_94 two running/cycling sessions and one or two strength training sessions a week,
Member 32 ... @mkmacphee 3 mile HIT walking video by Leslie Sansone 3 times a week (50 min) plus 10 min strength building exercises 4 times a week. Plus I'm adding a Pilates core program - my abs need it. It's 20 min and I'd like to do it at least 3 times a week. That's a total of 280 min a week.
Member 33... @barney77 treadmill based challenge.. fast walking and then running as fast as I can - my target is to increase the length of time I can do that for so start with 20 seconds and then go from there hopefully to a minute and then on.
Member 34... @singlemamma
Member 35 ... @Phillippa Sprinting for 1 minute then recovery for 1.5 minutes, (x9) , 3 times a week & 8 minute strength training as outlined in MM book 3 times a week.
Member 36 ... @langstane Starting with exercise bike - 3 x 20 seconds.
Member 37... @PennyForthem Bike and treadmill at the start
Member 38... @trishdish11
Member 40 ... @slimnana
Member 41 ... @pip
The Sprint 8 HIIT exercise protocol begins with a 2.5 minute warm-up period, also known as the "active recovery pace" (ARP), followed by 30 seconds of full-sprint cardiovascular activity. After the 30 second sprint component, return to ARP for 1.5 minutes. After the 1.5 minute ARP, repeat the sprint component for 30 seconds. This process continues until eight sprints are performed, with a final 3 minute cool-down period, totaling 20 minutes.
Unlike a certain weight goal as we did in the Christmas club and current valentine club im not sure if there is an equivalent to going GREEN. but ill think about it.. perhaps its a declaration by the member that they are sticking to their own personal plan at least for the past 4 weeks. Ill come back to that say end of March.
I am just trying to motivate myself to move and hopefully inspire others to do the same with some kind of goal setting. Maybe for a limited time till HIT becomes second nature to us, as is fasting.
I fear if I dont set goals I wont ever start
) 
Jings, I'm going to have to do it now
