One doubt about the treadmill and other cardio exercises

nvedia · 06-19-2008

The book mentions the following

Code:

   1.  Warm up the first 2 minutes at Intensity Level 5
   2. Minutes 2-3 move from Intensity Level 5 to 6
   3. Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, 
maintain for one minute.
   4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at 
Level 10), maintain for one minute.
   5. Minute 20 cool down to Intensity Level 5 for one minute.

1. By increasing the intensity level, does it means increase the speed or increase the incline or both? (in case of treadmill)
2. Is it fine if I do treadmill always for doing the aerobics as part of this program?
3. In case of cycling, does the increase in level means the speed(rpm) or the increase in resistance or both?

Thanks for any clarification

bluexj · 06-19-2008

Quote:

Originally Posted by nvedia

The book mentions the following

1. By increasing the intensity level, does it means increase the speed or increase the incline or both? (in case of treadmill)

Really it is entirely up to you. The intensity level is a number for your body, not a setting on the machine. If you feel like you can hit a level 10 without increasing the incline then great. You may be able to hit a level 10 easier by increasing both. What really matters is that you hit the levels.

Quote:

Originally Posted by nvedia

2. Is it fine if I do treadmill always for doing the aerobics as part of this program?

I think it's fine if you always do the treadmill. You may want to switch it up for varietys sake to stave off boredom.

Quote:

Originally Posted by nvedia

3. In case of cycling, does the increase in level means the speed(rpm) or the increase in resistance or both?

As opposed to the treadmill I think it will be much easier to hit a level 10 on the bike by increasing the resistance and speed.

Remember, what it really comes down to is YOUR intensity level. If you are going all out and absolutely can't push any harder, you are at level 10.

Chris · 06-19-2008

Increasing intensity could be either speed or incline, or it could be both. It means work harder and bring your heart rate up a little more. We all get there differently. I would recommend focusing on speed at first. Hills can be really hard on your muscles, joints, bones, etc. Also, just in case you're doing it, no grabbing onto the side rails... that's cheating. I see a lot of people doing that at the gym and it just makes me shake my head. If it's too hard for you to do it without holding on, you're not ready to be at that speed/incline.. (and the same goes for weight, if you can't keep form, don't go up).. ok, sorry about that brief tirade.

I don't see anything wrong with running for your cardio, but I'm a big advocate for getting at least some of your running in outside.

The intensity for bike would be same for running. You'll probably find that you need to increase the resistance to get you heart rate up high enough on this exercise.

bigthunder · 06-20-2008

Yeah, for me I do the bike and my levels are 10-14 and I try and keep it between between 95 and 100 rpms, except for the last one I try to get that over 110 rpms. I might go up another level next week. I won't be happy until my legs explode

I know what you mean Chris. I shake my head at all these people that are reading and are pedaling so slow, I'm afraid they may go back in time. What's the point?

Chris · 06-20-2008

...well some fitness is always better than no fitness... we of course know how to crank out a workout and get some fat on its way out the door, but don't fault the folks who are there for a leisurely stroll... maybe they cranked it too hard yesterday and need a recovery workout... but then again, maybe no one has shown them how to maximize a workout... hmm... I guess it's up to us to lead by example then!

So here's something partially unrelated to cardio, but related to cheating... have you ever seen someone doing curls but keeping their elbows bent the whole time? I laugh when I see it... is that a shoulder workout or a bicep workout? Either way you're cheating, and ultimately wasting your time!

Lock those elbows to your sides and bend 'em... the upper arm doesn't move during a proper curl.

bluexj · 06-20-2008

I hear ya Chris, I see a lot of people doing things wrong in the weight room. Another things with curls is people going to heavy and using their whole body in a wild swing to lift the weight

I'm very proud of my wife learning to do the exercises the right way. I'm not an expert but I've lifted plenty to know proper form. And if I don't know something I'll ask a seasoned veteran.

Chris · 06-20-2008

Quote:

Originally Posted by bluexj

Another things with curls is people going to heavy and using their whole body in a wild swing to lift the weight

That's exactly what I'm talking about. Swinging the weights back and forth! Ha!

sallywally · 09-09-2008

Hey folks, just as a side, I noticed plenty of websites that show you how to do the exercises (weights) the correct way - short videos - even I am sure, some on bfl. When I first started a few weeks ago, I took the BfL book, now my bible, to the gym with me and read through each excercise description Bob had written, so that it was fresh and there literally in black and white as I completed it. I have noticed some people doing things incorrectly in the gym which would ultimately harm them in the long run. I asked the instructors about some women who were painfully thin and holding the bars on the stepper going ten to the dozen, they said some gyms have a duty of care to their members others, don't interfere. I say thank goodness for this forum, as it is sooo helpful to ask advice from others who are more experience. I should spread the word!! Unforutnately though, some people don't want to be told they're doing it wrong.

Chris · 09-09-2008

Quote:

Originally Posted by sallywally

Hey folks, just as a side, I noticed plenty of websites that show you how to do the exercises (weights) the correct way - short videos - even I am sure, some on bfl. When I first started a few weeks ago, I took the BfL book, now my bible, to the gym with me and read through each excercise description Bob had written, so that it was fresh and there literally in black and white as I completed it. I have noticed some people doing things incorrectly in the gym which would ultimately harm them in the long run. I asked the instructors about some women who were painfully thin and holding the bars on the stepper going ten to the dozen, they said some gyms have a duty of care to their members others, don't interfere. I say thank goodness for this forum, as it is sooo helpful to ask advice from others who are more experience. I should spread the word!! Unforutnately though, some people don't want to be told they're doing it wrong.

I think about this a lot... say something or not say something... In the end, I think it's better NOT to say something. Just do what you know how to do and they will copy you. If they don't, then they probably don't care to hear it anyway. Isn't it cool to feel like a pro already?

sallywally · 09-10-2008

Hey Chris, how you doin? Yeah, feel like a pro? me? well yeah, I guess I do feel kinda good.

It's amazin' you know because in the five or so weeks I've been using BfL and Bill Bob's book has proved such a useful tool, people literally come over an ask about it. Def better to leave others to ask rather than tell. I agree. Thanks again, Sally

GregCP · 09-14-2008

I almost busted up laughing when i saw this guy who was trying to impress and instruct his girlfriend regarding the bicep curl....he started by picking up a weight he couldnt handle...and while grunting with each incomplete curl he would swing his body like he was playing with a hula hoop..then after his set, he'd drop the weights hard, and act as if he just accomplished something "manly". I just chuckled and gave a "you gotta be kiddin" look.

and i agree with chris completely...if youre holding the handle bars on the treadmil youre cheating. For some reason, people think that just as long as you hit your mile mark on your treadmil...you burn the same amount of calories whether you hold the bars or not. How do they think this?!! Not only that, its a hazard..because I saw this girl running hard while holding the bars the whole time (obviously a pace she couldnt handle on her own).....then when the Physical trainer came to give her a high five she lost her balance and landed face first on the bars and flat on the belt.

sshultz · 09-15-2008

What the heck is up with these guys throwing down the weights after their set??? I'm so tired of hearing dumbbells hit the floor. I seriously want to ask if they think it makes them look tough and macho, but they are much more "manly" than I am since I don't throw my weights around and push past people to get to the heaviest freakin dumbbells in the place just to look like I have more testosterone than everyone else... Sorry, did I say that?

KingV · 09-15-2008

Another gym pet peeve of mine is people who don't put their weights back. I'm like you want to go to the gym and work out, but you're too lazy to return your weights? The 10 steps is too far to go holding two 30 lb dumbbells?

Chris · 09-15-2008

Quote:

Originally Posted by KingV

Another gym pet peeve of mine is people who don't put their weights back. I'm like you want to go to the gym and work out, but you're too lazy to return your weights? The 10 steps is too far to go holding two 30 lb dumbbells?

Yeah that sucks. There's several of them at my gym too. One guy in particular, I ask him after every exercise he does, "Are you finished?" and he runs over, racks the weights, and apologizes. But then he doesn't rack his weights after his next exercise. Drives me crazy...

sallywally · 09-17-2008

Hey we should be startin a new thread entitled, Things that annoy me in the Gym. Seriously though, I think I have finally grasped it regarding the intensity levels. I got to the gym last night for my 30 mins and then realised that I had tried unsuccessfully to charge my ipod. I thought, oh no, no music to run to, what am I gonna do? I decided to just go for it! I had one of the best cardio sessions I had ever had, and to top it all, feel the weight is finally starting to come off, clothes fit better, are looser etc.
Incidentally, after, the showers at the gym were pumping out freezin cold water, I decided to have a bit of a moan to the reception. This glossy imagine conscious gym that I have joined, doesnt' seem to take any interest in those members who are clearly causing themselves slow injury. I seriously think this gym has a duty of care to its customers to instruct and continue to instruct all members on safe workout techniques. Phew! got that off my chest :-)

donalson · 09-20-2008

pg 14 of the BFL entry kit

1. Warm up the first 2 minutes at Intensity
Level 5
2. Minutes 2-3 move from Intensity Level
5 to 6
3. Minutes 3-6, 7-10 and 11-14 work your
way from Intensity Level 6 to Level 9,
maintain for one minute.
4. Minutes 15-19 work your way from
Intensity Level 6 to Level 10 (High Point
at Level 10), maintain for one minute.
5. Minute 20 cool down to Intensity
Level 5 for one minute.

1. If you can read a magazine while on the
treadmill, you’re nowhere near your High Point.
2. If you can speak to the person next to you, you
still have a way to go.
3. If you haven’t reached 80% of your maximum
heart rate (220 minus your age and multiplied
by .8), take it up a notch.
4. When you feel a burning sensation in your legs
and arms, you may be at level 9.
5. When you reach the point where you feel you
can’t take a few more steps, or lift another
couple of reps, congratulations, you’ve just hit
level 10. Hold on for another 60 seconds and
finish with an easy cool down.

06-19-2008	#1 (permalink)
nvedia Member Join Date: Jun 2008 Posts: 81	One doubt about the treadmill and other cardio exercises The book mentions the following Code: 1. Warm up the first 2 minutes at Intensity Level 5 2. Minutes 2-3 move from Intensity Level 5 to 6 3. Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute. 4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute. 5. Minute 20 cool down to Intensity Level 5 for one minute. 1. By increasing the intensity level, does it means increase the speed or increase the incline or both? (in case of treadmill) 2. Is it fine if I do treadmill always for doing the aerobics as part of this program? 3. In case of cycling, does the increase in level means the speed(rpm) or the increase in resistance or both? Thanks for any clarification

06-19-2008	#3 (permalink)
Chris Senior Member Join Date: Sep 2007 Location: Upstate NY Posts: 1,978 Blog Entries: 77	Increasing intensity could be either speed or incline, or it could be both. It means work harder and bring your heart rate up a little more. We all get there differently. I would recommend focusing on speed at first. Hills can be really hard on your muscles, joints, bones, etc. Also, just in case you're doing it, no grabbing onto the side rails... that's cheating. I see a lot of people doing that at the gym and it just makes me shake my head. If it's too hard for you to do it without holding on, you're not ready to be at that speed/incline.. (and the same goes for weight, if you can't keep form, don't go up).. ok, sorry about that brief tirade. I don't see anything wrong with running for your cardio, but I'm a big advocate for getting at least some of your running in outside. The intensity for bike would be same for running. You'll probably find that you need to increase the resistance to get you heart rate up high enough on this exercise. __________________ "Half ass effort gets you half ass results." "Negative people can clear a room quicker than a fart." "You don't think your way to a new way of living. You live your way to a new way of thinking."

06-20-2008	#4 (permalink)
bigthunder Member Join Date: May 2008 Location: Clearwater, Florida Posts: 90	Yeah, for me I do the bike and my levels are 10-14 and I try and keep it between between 95 and 100 rpms, except for the last one I try to get that over 110 rpms. I might go up another level next week. I won't be happy until my legs explode I know what you mean Chris. I shake my head at all these people that are reading and are pedaling so slow, I'm afraid they may go back in time. What's the point? __________________ 2008 CALIFORNIA CHALLENGE 18 WEEKS Height: 6'6" 4/21/2008 - Day 1 - 438 lbs, 42.7% body fat 7/13/2008 - Day 84 - 409 lbs, 39.9% body fat 8/09/2008 - Day 112 - 400.2 lbs 8/23/2008 - Day 126 - 397 lbs, 39.3% body fat 2008 FLORIDA CHALLENGE 12 WEEKS 10/06/2008 - Day 1 - 420 lbs 10/13/2008 - Day 8 - 415 lbs 10/20/2008 - Day 15 - Year End goal: 359 lbs - 29% body fat Last edited by bigthunder; 06-20-2008 at 03:16 AM. Reason: more info

06-20-2008	#5 (permalink)
Chris Senior Member Join Date: Sep 2007 Location: Upstate NY Posts: 1,978 Blog Entries: 77	...well some fitness is always better than no fitness... we of course know how to crank out a workout and get some fat on its way out the door, but don't fault the folks who are there for a leisurely stroll... maybe they cranked it too hard yesterday and need a recovery workout... but then again, maybe no one has shown them how to maximize a workout... hmm... I guess it's up to us to lead by example then! So here's something partially unrelated to cardio, but related to cheating... have you ever seen someone doing curls but keeping their elbows bent the whole time? I laugh when I see it... is that a shoulder workout or a bicep workout? Either way you're cheating, and ultimately wasting your time! Lock those elbows to your sides and bend 'em... the upper arm doesn't move during a proper curl. __________________ "Half ass effort gets you half ass results." "Negative people can clear a room quicker than a fart." "You don't think your way to a new way of living. You live your way to a new way of thinking."

06-20-2008	#6 (permalink)
bluexj Senior Member Join Date: May 2008 Location: South of Chicago Posts: 232 Blog Entries: 54	I hear ya Chris, I see a lot of people doing things wrong in the weight room. Another things with curls is people going to heavy and using their whole body in a wild swing to lift the weight I'm very proud of my wife learning to do the exercises the right way. I'm not an expert but I've lifted plenty to know proper form. And if I don't know something I'll ask a seasoned veteran. __________________ http://www.bodyforlifeforum.com/forum/blog.php?b=377

09-09-2008	#8 (permalink)
sallywally Junior Member Join Date: Aug 2008 Location: Essex, UK Posts: 26	Hey folks, just as a side, I noticed plenty of websites that show you how to do the exercises (weights) the correct way - short videos - even I am sure, some on bfl. When I first started a few weeks ago, I took the BfL book, now my bible, to the gym with me and read through each excercise description Bob had written, so that it was fresh and there literally in black and white as I completed it. I have noticed some people doing things incorrectly in the gym which would ultimately harm them in the long run. I asked the instructors about some women who were painfully thin and holding the bars on the stepper going ten to the dozen, they said some gyms have a duty of care to their members others, don't interfere. I say thank goodness for this forum, as it is sooo helpful to ask advice from others who are more experience. I should spread the word!! Unforutnately though, some people don't want to be told they're doing it wrong.

09-10-2008	#10 (permalink)
sallywally Junior Member Join Date: Aug 2008 Location: Essex, UK Posts: 26	Hey Chris, how you doin? Yeah, feel like a pro? me? well yeah, I guess I do feel kinda good. It's amazin' you know because in the five or so weeks I've been using BfL and Bill Bob's book has proved such a useful tool, people literally come over an ask about it. Def better to leave others to ask rather than tell. I agree. Thanks again, Sally

09-14-2008	#11 (permalink)
GregCP Member Join Date: Aug 2008 Location: Lacey WA Posts: 86	I almost busted up laughing when i saw this guy who was trying to impress and instruct his girlfriend regarding the bicep curl....he started by picking up a weight he couldnt handle...and while grunting with each incomplete curl he would swing his body like he was playing with a hula hoop..then after his set, he'd drop the weights hard, and act as if he just accomplished something "manly". I just chuckled and gave a "you gotta be kiddin" look. and i agree with chris completely...if youre holding the handle bars on the treadmil youre cheating. For some reason, people think that just as long as you hit your mile mark on your treadmil...you burn the same amount of calories whether you hold the bars or not. How do they think this?!! Not only that, its a hazard..because I saw this girl running hard while holding the bars the whole time (obviously a pace she couldnt handle on her own).....then when the Physical trainer came to give her a high five she lost her balance and landed face first on the bars and flat on the belt.

09-15-2008	#12 (permalink)
sshultz Senior Member Join Date: Jun 2008 Location: NC Posts: 118 Blog Entries: 21	What the heck is up with these guys throwing down the weights after their set??? I'm so tired of hearing dumbbells hit the floor. I seriously want to ask if they think it makes them look tough and macho, but they are much more "manly" than I am since I don't throw my weights around and push past people to get to the heaviest freakin dumbbells in the place just to look like I have more testosterone than everyone else... Sorry, did I say that? __________________ Try not. Do or do not. There is no try. - Yoda Success isn’t a result of spontaneous combustion. You must set yourself on fire. - Arnold H. Glasow My Blog

09-15-2008	#13 (permalink)
KingV Junior Member Join Date: Aug 2008 Posts: 19	Another gym pet peeve of mine is people who don't put their weights back. I'm like you want to go to the gym and work out, but you're too lazy to return your weights? The 10 steps is too far to go holding two 30 lb dumbbells?

09-17-2008	#15 (permalink)
sallywally Junior Member Join Date: Aug 2008 Location: Essex, UK Posts: 26	Hey we should be startin a new thread entitled, Things that annoy me in the Gym. Seriously though, I think I have finally grasped it regarding the intensity levels. I got to the gym last night for my 30 mins and then realised that I had tried unsuccessfully to charge my ipod. I thought, oh no, no music to run to, what am I gonna do? I decided to just go for it! I had one of the best cardio sessions I had ever had, and to top it all, feel the weight is finally starting to come off, clothes fit better, are looser etc. Incidentally, after, the showers at the gym were pumping out freezin cold water, I decided to have a bit of a moan to the reception. This glossy imagine conscious gym that I have joined, doesnt' seem to take any interest in those members who are clearly causing themselves slow injury. I seriously think this gym has a duty of care to its customers to instruct and continue to instruct all members on safe workout techniques. Phew! got that off my chest :-)

09-20-2008	#16 (permalink)
donalson Member Join Date: Sep 2008 Location: panama city, FL Posts: 41	pg 14 of the BFL entry kit 1. Warm up the first 2 minutes at Intensity Level 5 2. Minutes 2-3 move from Intensity Level 5 to 6 3. Minutes 3-6, 7-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute. 4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute. 5. Minute 20 cool down to Intensity Level 5 for one minute. 1. If you can read a magazine while on the treadmill, you’re nowhere near your High Point. 2. If you can speak to the person next to you, you still have a way to go. 3. If you haven’t reached 80% of your maximum heart rate (220 minus your age and multiplied by .8), take it up a notch. 4. When you feel a burning sensation in your legs and arms, you may be at level 9. 5. When you reach the point where you feel you can’t take a few more steps, or lift another couple of reps, congratulations, you’ve just hit level 10. Hold on for another 60 seconds and finish with an easy cool down.