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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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push or pace?
push or pace?
12/29/12 8:38 PM
Hey all,

I just started my second week of insanity, and it's a love hate relationship right now as it should be. Today was the first workout that I made it all the way through without having to take any extra breaks. Feeling pretty good about that. Each time I felt like I needed to step out and catch my breath, I'd look up and there would only be 10 seconds or so left, so I'd push through, and I ended up making it all the way through.

I certainly wasn't keeping up with the video throughout, but I was keeping in the motion at my own pace the whole time. It got me thinking about the best approach to the workouts. Should I push myself as hard as I can from the start knowing that I'll hit a wall at some point and have to limp through the end of the program, or should I pace myself so that I can do the entire routine going to being completely gassed by the end.

I also have a question about warming up. I understand that interval training gets your body to recover quickly which is awesome, but will it also help with getting warmed up? I find the warmups to be the hardest part of the routine some times because it's hard for me to get over that first hump. Once I get warm and hit my stride, I'm good and fighting through, but those first 10 minutes can suck a lot. What's the key to getting your body to be able to ramp up more quickly?

Very happy with the program so far and appreciate everyone who has been willing to tell their story and offer advice on the forums. It really helps a lot to read about other people going through the same things. Thanks to you all.
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RE: push or pace?
12/30/12 8:05 AM as a reply to pnochichi.
Hey Pnochichi,

What a great question for the message boards! I know I went back and forth with that as well. I'm about 3 days from finishing the whole thing and, in my humble experience, I've discovered that pushing myself yields the best results. If I go at a steady pace, I get through it, but if I go as hard as I can....I die....but my cardio level improves. Then, the next time I do the workout, I feel like I can do more. I think you'll be surprised at how much you can do if you go 100% as long as you can. Remember, pushing yourself out of the comfort box creates change. Staying in the comfort box doesn't......that's been my experience at least. : )

I hope this helped, good luck!!!!!!
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RE: push or pace?
workout insanity high intensity training interval training intensity level warmups
12/30/12 8:23 AM as a reply to pnochichi.
pnochichi:
Hey all,

I just started my second week of insanity, and it's a love hate relationship right now as it should be. Today was the first workout that I made it all the way through without having to take any extra breaks. Feeling pretty good about that. Each time I felt like I needed to step out and catch my breath, I'd look up and there would only be 10 seconds or so left, so I'd push through, and I ended up making it all the way through.

I certainly wasn't keeping up with the video throughout, but I was keeping in the motion at my own pace the whole time. It got me thinking about the best approach to the workouts. Should I push myself as hard as I can from the start knowing that I'll hit a wall at some point and have to limp through the end of the program, or should I pace myself so that I can do the entire routine going to being completely gassed by the end.

I also have a question about warming up. I understand that interval training gets your body to recover quickly which is awesome, but will it also help with getting warmed up? I find the warmups to be the hardest part of the routine some times because it's hard for me to get over that first hump. Once I get warm and hit my stride, I'm good and fighting through, but those first 10 minutes can suck a lot. What's the key to getting your body to be able to ramp up more quickly?

Very happy with the program so far and appreciate everyone who has been willing to tell their story and offer advice on the forums. It really helps a lot to read about other people going through the same things. Thanks to you all.


Hi pnochichi,

That's a very good question. I believe that you should always give 100% throughout the entire workout. With that said, you can also modify some exercises when working to failure or if you begin getting fatigued. High-Intensity Training is designed just for that.....your intensity level needs to be high to benefit from the training. It's not about the calories your burn during the workout that counts. It's about the calories that your burn throughout the rest of the day. With High-Intensity Training, you are maximizing your oxygen levels, which will require longer recovery thus increasing your metabolism and burning more calories post-workout. Sooo....give it 100% and try and get through each workout, but modify where o need to. As you strength increases, it will get easier to give 100% and make it through.

The warm-ups will get easier. These types of warm-ups are considered dynamic stretching, which is important to get your body prepared for your workout and avoid injury. This is the whole purpose of the warm-up...to progress you and prepare your body for an insane workout. So, don't worry about whether or not the warm-up is going to get easier 9 it will over time), because that's not the point of the warm up. It's to prepare your body for the workout and as you pointed out, once you get finished with workout you hit your stride. The warm-up is doing exactly what it's supposed to do!

Great job and keep it up!

Coach Jeff
CPT, PES
Team motivFIT
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RE: push or pace?
12/30/12 3:23 PM as a reply to pnochichi.
I finished the first month and this was my strategy:

First pass - pace, use it as a warm up or getting the form correct
Second pass - Push myself at about 75-80% of max
Third pass - Push as hard as I could!

I had to take breaks and I tried to take them at the beginning of a new move so I could pause, catch my breath & then start again.
I also tried to do as many push ups on my toes but when my form failed I went to my knees. Form over speed, I don't need to get hurt

After 1 month I'm up 2-3 lbs, down a pant size and per my measurements down 6% body fat.
So remember to not go by the scale.
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RE: push or pace?
12/30/12 3:23 PM as a reply to pnochichi.
I finished the first month and this was my strategy:

First pass - pace, use it as a warm up or getting the form correct
Second pass - Push myself at about 75-80% of max
Third pass - Push as hard as I could!

I had to take breaks and I tried to take them at the beginning of a new move so I could pause, catch my breath & then start again.
I also tried to do as many push ups on my toes but when my form failed I went to my knees. Form over speed, I don't need to get hurt

After 1 month I'm up 2-3 lbs, down a pant size and per my measurements down 6% body fat.
So remember to not go by the scale.
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RE: push or pace?
12/30/12 5:05 PM as a reply to KellyMartellFit.
betweenfat2fit:
I finished the first month and this was my strategy:

First pass - pace, use it as a warm up or getting the form correct
Second pass - Push myself at about 75-80% of max
Third pass - Push as hard as I could!

I had to take breaks and I tried to take them at the beginning of a new move so I could pause, catch my breath & then start again.
I also tried to do as many push ups on my toes but when my form failed I went to my knees. Form over speed, I don't need to get hurt

After 1 month I'm up 2-3 lbs, down a pant size and per my measurements down 6% body fat.
So remember to not go by the scale.


Nice job betweenfat2fit!
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RE: push or pace?
1/5/13 1:01 PM as a reply to pnochichi.
Excellent. Thanks for the feedback all. I'm on my rest day at the end of week 2 now, and I've definitely been pushing harder earlier in the workouts. I think that's working well for me. I'm very curious to see my fit test results tomorrow since that will be the first time redoing it since the start. I may or may not be in better shape, but i do feel like I can push myself harder more comfortably.

i do also have to say that my first round of cardio abs yesterday was just craziness. I can't wait until i can do more of that workout. I think that one will generate some real results as well.

Loving it so far as much as I dread it as well. ;) Happy to be taking a day off as my legs are gassed.

brian.
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