Quick Facts:
Run time: Approximately 40 minutes for aerobics and 20 minutes for strength
Equipment needed: Leg warmers and a leotard, optional.
My Details:
Height: 5'4" or just under
Weight: 130ish lbs (binged day before, after last weigh-in).
Fitness Stats: Bench max = 50. Clean max = 45 (lbs, note weakness). Terrible runner, awesome biker, can't dance to save my life (: RHR of 54 :D
Quick Review:
Calories burned: 272 in 40 minutes, roughly 220 more than daily life. Strength section negligible
Highest heart rate: 160
Lowest heart rate: 65
Difficulty: 5/10
Extended Review:
Cheesy. 80s. Kathy Smith. Oh, my goodness. Hilarious actually; couldn't stop laughing at the one guy. No, seroiusly, there is a guy in lycra, and he is of questionable sexuality. Not that there's anything wrong with that; it's just... entertaining ;D. Very fun and energetic, and at the very least, the pastel colored aerobics gear is joyously awful. The base for Starting Out is that you have almost no experience with exercise. This is really good for those of you who absolutely dread getting off your bum and thus haven't done it. Kathy explains proper form- she stresses that most- and for the trickier footwork, she shows you an up-close shot of the feet for greater ease. The aerobics section is broken down into different parts, so you don't feel like it's taking 40 minutes of your life. I found it was easier to keep it up and not get so bored.
Fun and humor level: 8/10
Trainer explanation level: 9/10
As far as the aerobic/cardio part, Kathy does a good job at a low-impact workout to really start you off. It takes you through 4 aerobic routines typical in the 80s (as far as I know; this video is nearly 25 years old). The first one is a warm up and very easy. All of the steps are actually super easy to learn- and that is saying something from me, a girl who can't dance to save her life. In one of the aerobic sections. Like I mentioned, Kathy breaks the steps down. While sometimes if you're very uncoordinated you might be slightly confused as to the steps, most of it is simple
Aerobic intensity level: 5/10
The strength segment focuses most on just getting you to do exercises. Kathy aims to teach you "body awareness," so you have a better understanding of your muscles. It is very slow- too slow for my heart rate monitor to calculate any calories burned- but if you're very out of shape, then the calories might not be so negligible. Even still, consider them a bonus, for this part isn't designed for much more than getting you in the habit of strength training.
Strength intensity level: 4/10
Saturday, April 30, 2011
Friday, April 29, 2011
Jillian Michael's 30 Day Shred: Full Review
Quick Facts:
Contains 3 22-28 minute workouts complete with warm-ups and cool downs.
Equipment needed: Hand weights necessary, workout mat if hard or slippery surface
My Details:
Height: 5'4" or just under
Weight: 130ish lbs
Fitness Stats: First time ever doing all 3 workouts.
Handweights: 5 lb or 1 lb each depending on intensity
Quick Review:
Calories burned: Anywhere from 130-190 extra calories burned during the workout depending on how intense I push myself
Highest heart rate: 179
Lowest heart rate: 80
Difficulty: 7/10-9/10
Recommendation:
Would recommend this program to anybody cleared by a doctor for exercise without a history of injury.
Extended Review:
Jillian stays true to her tough Biggest Loser character. She is completely dedicated to getting the video holder good results in the 30 days. Sometimes though she feels too intense. If you aren't particularly fit now- can't run, can't lift a lot- expect injury, and if you do get injured, as Jillian actually does say she expects you will by level 3, she doesn't want you to take rest days, which is kind of counter-intuitive and not something fitness experts generally recommend. If you injure yourself, I strongly suggest you rest until the injury is gone so you can fully perform. I also strongly suggest that during the workouts, you take full advantage of the warm-up and cool down. Doing so will help prevent you from acquiring an injury. Take some time to stretch the lower body before popping in the DVD, too.
When it comes to the circuit itself, Jillian uses the beautiful-sounding "3-2-1" interval system, with 3 minutes of strength, 2 cardio, and 1 abs. The cardio seems to get progressively harder, but not because you're going faster. As you go from Level 1 to Level 2 to Level 3, you'll notice that you have to engage more muscles in strength training during the cardio segments, so if you're good at cardio but really weak, expect the cardio to kill you during levels 2 and 3. If you aren't into cardio as much as strength, you will find the section pretty engaging. Ever 30 seconds, you change your cardio move, so before you get too bored of one activity, you're on to another. The strength section- what takes up half of the workout- is broken down into 4 segments, too, to keep interest and focus, which is incredibly nice. Not only does it keep you engaged, but it lets your muscles rest a little bit before you work them again, otherwise you might not be able to finish. The abs section is partially meant to be a cool-down and drop your heart rate and part meant to kick your butt and get you a six pack if you aren't overweight. The very last ab circuit is especially designed to drop your heart rate, but you will still feel like throwing up if you aren't too fit because you just experienced death for the previous 18-20 minutes.
The beauty of this program is that it offers a wide range of modification. While Anita shows you how to modify the moves only to one degree, many of the moves involve range of motion or speed, and Anita's modifications are just a decrease in that range/speed. If Anita because too easy but Natalie is still too difficult, for many of the exercises you can find your own modification. Don't kick as high, go a little slower, lower the weights, whatever. It's open to you really making it yours, but if you want results, you HAVE TO PUSH IT. Try to keep your own perceived intensity level as high as you can stand without getting hurt.
Contains 3 22-28 minute workouts complete with warm-ups and cool downs.
Equipment needed: Hand weights necessary, workout mat if hard or slippery surface
My Details:
Height: 5'4" or just under
Weight: 130ish lbs
Fitness Stats: First time ever doing all 3 workouts.
Handweights: 5 lb or 1 lb each depending on intensity
Quick Review:
Calories burned: Anywhere from 130-190 extra calories burned during the workout depending on how intense I push myself
Highest heart rate: 179
Lowest heart rate: 80
Difficulty: 7/10-9/10
Recommendation:
Would recommend this program to anybody cleared by a doctor for exercise without a history of injury.
Extended Review:
Jillian stays true to her tough Biggest Loser character. She is completely dedicated to getting the video holder good results in the 30 days. Sometimes though she feels too intense. If you aren't particularly fit now- can't run, can't lift a lot- expect injury, and if you do get injured, as Jillian actually does say she expects you will by level 3, she doesn't want you to take rest days, which is kind of counter-intuitive and not something fitness experts generally recommend. If you injure yourself, I strongly suggest you rest until the injury is gone so you can fully perform. I also strongly suggest that during the workouts, you take full advantage of the warm-up and cool down. Doing so will help prevent you from acquiring an injury. Take some time to stretch the lower body before popping in the DVD, too.
When it comes to the circuit itself, Jillian uses the beautiful-sounding "3-2-1" interval system, with 3 minutes of strength, 2 cardio, and 1 abs. The cardio seems to get progressively harder, but not because you're going faster. As you go from Level 1 to Level 2 to Level 3, you'll notice that you have to engage more muscles in strength training during the cardio segments, so if you're good at cardio but really weak, expect the cardio to kill you during levels 2 and 3. If you aren't into cardio as much as strength, you will find the section pretty engaging. Ever 30 seconds, you change your cardio move, so before you get too bored of one activity, you're on to another. The strength section- what takes up half of the workout- is broken down into 4 segments, too, to keep interest and focus, which is incredibly nice. Not only does it keep you engaged, but it lets your muscles rest a little bit before you work them again, otherwise you might not be able to finish. The abs section is partially meant to be a cool-down and drop your heart rate and part meant to kick your butt and get you a six pack if you aren't overweight. The very last ab circuit is especially designed to drop your heart rate, but you will still feel like throwing up if you aren't too fit because you just experienced death for the previous 18-20 minutes.
The beauty of this program is that it offers a wide range of modification. While Anita shows you how to modify the moves only to one degree, many of the moves involve range of motion or speed, and Anita's modifications are just a decrease in that range/speed. If Anita because too easy but Natalie is still too difficult, for many of the exercises you can find your own modification. Don't kick as high, go a little slower, lower the weights, whatever. It's open to you really making it yours, but if you want results, you HAVE TO PUSH IT. Try to keep your own perceived intensity level as high as you can stand without getting hurt.
Thursday, April 28, 2011
Jillian Michael's 30 Day Shred: Level 3
Quick Facts:
Run time: Approximately 28 minutes, 22 active circuit
Equipment needed: Hand weights necessary, workout mat if hard or slippery surface
My Details:
Height: 5'4" or just under
Weight: 130ish lbs
Fitness Stats: Still weak, calf strain, upper body incredibly sore
Handweights: 1 lb each
Quick Review:
Calories burned: 210 per 25 minutes (warmup included), 180 more calories than daily life.
Highest heart rate: 175
Lowest heart rate: 121
Difficulty: 9/10
Extended Review:
So, I'm sure you all have heard if you have an injury you shouldn't push yourself because you might worsen the injury and delay recovery. Heed that advice and do not follow my lead. I took yesterday off because I was sore- especially in my left calf. Today, I am limping, but I wanted to get this series done. So, I pushed through my calf injury, and I'm sure I'm going to feel it later and will be limping still by Sunday. Just don't follow my lead, and if you're injured don't do anything to aggravate the injury. Also, because of my injury and soreness, I didn't exactly push myself as hard as you should- so take the quick facts with a grain of salt.
Warmup is "harder than the others" for sure. Level 2 Cardio makes its debut into the warmup- if you can't double jumprope or butt-kick run, you'll find even the warmup difficult. Jillian is smiling a lot in this one, which can either be seen as positive motivation or some kind of torture, depending on your attitude. Trying to do the butt-kick running with a strained calf is difficult, by the way. The lack of much instruction during the video is expected- you're level 3 and should know the form well enough to just follow the girls. Thank goodness for Anita, though. If this is your first time and/or you STILL have poor upper body strength (like me), she will be your Light. I found that while this was really intense, the intensity comes mostly from the music... You will burn calories no matter what and *feel* exhausted and sore even if the thing is on mute, but the pumped-up gym soundtrack really leaves you more energetic than peaceful.
Trainer fun level: 6/10
Trainer explanation level: 6/10
The strength sections included some familiar workouts with a new twist. Instead of just doing pushup, for example, you do "traveling pushups" in which you do one pushup and then walk your hands to the side, re-situate your body, and do another pushup. Instead of normal rows, you're doing rows while in plank pose and alternating them with leg lifts. Instead of just lunges, you will be introduces to the word "pylometrics" as you JUMP to change legs (unless you're following Anita), and unlike your normal squat press, you do full out one-arm cleans where you touch the floor first. The first strength segment, though, introduced you to two knew moves that aren't particularly straining, just odd- "walking plank" which contains no walking but a shift from being on your arms to hands and "superman" where you just lift your legs and upper body- backwards (on your stomach). Overall, strength felt engaging, but not too deathly difficult but only if you're following Anita like I was (injury). The difficulty comes from the fact that you're probably very sore and after doing cardio, you're also winded
Strength fun level: 6/10
Strength intensity level: 9/10
The cardio section didn't seem like anything knew at first, with the mountain climbers we saw last level and the new "sumo squat" with a small wide-legged squat and a jump. But then we add the handweights and all of a sudden, the cardio moves from levels 1-2 makes you feel like you're going to die. All of the jumping around in the last circuit- there's that "pylometric" word again- is almost a welcome break.
Cardio fun level: 6/10
Cardio intensity level: 9/10
As far as the abs go, it does get kind of difficult. If you've done a lot of pilates, you'll scoff at the first two circuits, where you do a half V-sit (a straight-leg double crunch), scissor crunches with don't feel like crunches at all, and just normal sit-ups. If you haven't done pilates, you might feel like death when you have to do full sit-ups and not just crunches. The last ab move, when you should be cooling down because stretching is NOT an appropriate cool down on its own, hurts, but it does get your heart rate down if you're following Anita. You need incredible balance to follow Nat, but if you've done the first two levels until they were relatively easy, then you won't feel so bad following Nat.
Abs fun level: 6/10
Abs intensity level: 8/10
Run time: Approximately 28 minutes, 22 active circuit
Equipment needed: Hand weights necessary, workout mat if hard or slippery surface
My Details:
Height: 5'4" or just under
Weight: 130ish lbs
Fitness Stats: Still weak, calf strain, upper body incredibly sore
Handweights: 1 lb each
Quick Review:
Calories burned: 210 per 25 minutes (warmup included), 180 more calories than daily life.
Highest heart rate: 175
Lowest heart rate: 121
Difficulty: 9/10
Extended Review:
So, I'm sure you all have heard if you have an injury you shouldn't push yourself because you might worsen the injury and delay recovery. Heed that advice and do not follow my lead. I took yesterday off because I was sore- especially in my left calf. Today, I am limping, but I wanted to get this series done. So, I pushed through my calf injury, and I'm sure I'm going to feel it later and will be limping still by Sunday. Just don't follow my lead, and if you're injured don't do anything to aggravate the injury. Also, because of my injury and soreness, I didn't exactly push myself as hard as you should- so take the quick facts with a grain of salt.
Warmup is "harder than the others" for sure. Level 2 Cardio makes its debut into the warmup- if you can't double jumprope or butt-kick run, you'll find even the warmup difficult. Jillian is smiling a lot in this one, which can either be seen as positive motivation or some kind of torture, depending on your attitude. Trying to do the butt-kick running with a strained calf is difficult, by the way. The lack of much instruction during the video is expected- you're level 3 and should know the form well enough to just follow the girls. Thank goodness for Anita, though. If this is your first time and/or you STILL have poor upper body strength (like me), she will be your Light. I found that while this was really intense, the intensity comes mostly from the music... You will burn calories no matter what and *feel* exhausted and sore even if the thing is on mute, but the pumped-up gym soundtrack really leaves you more energetic than peaceful.
Trainer fun level: 6/10
Trainer explanation level: 6/10
The strength sections included some familiar workouts with a new twist. Instead of just doing pushup, for example, you do "traveling pushups" in which you do one pushup and then walk your hands to the side, re-situate your body, and do another pushup. Instead of normal rows, you're doing rows while in plank pose and alternating them with leg lifts. Instead of just lunges, you will be introduces to the word "pylometrics" as you JUMP to change legs (unless you're following Anita), and unlike your normal squat press, you do full out one-arm cleans where you touch the floor first. The first strength segment, though, introduced you to two knew moves that aren't particularly straining, just odd- "walking plank" which contains no walking but a shift from being on your arms to hands and "superman" where you just lift your legs and upper body- backwards (on your stomach). Overall, strength felt engaging, but not too deathly difficult but only if you're following Anita like I was (injury). The difficulty comes from the fact that you're probably very sore and after doing cardio, you're also winded
Strength fun level: 6/10
Strength intensity level: 9/10
The cardio section didn't seem like anything knew at first, with the mountain climbers we saw last level and the new "sumo squat" with a small wide-legged squat and a jump. But then we add the handweights and all of a sudden, the cardio moves from levels 1-2 makes you feel like you're going to die. All of the jumping around in the last circuit- there's that "pylometric" word again- is almost a welcome break.
Cardio fun level: 6/10
Cardio intensity level: 9/10
As far as the abs go, it does get kind of difficult. If you've done a lot of pilates, you'll scoff at the first two circuits, where you do a half V-sit (a straight-leg double crunch), scissor crunches with don't feel like crunches at all, and just normal sit-ups. If you haven't done pilates, you might feel like death when you have to do full sit-ups and not just crunches. The last ab move, when you should be cooling down because stretching is NOT an appropriate cool down on its own, hurts, but it does get your heart rate down if you're following Anita. You need incredible balance to follow Nat, but if you've done the first two levels until they were relatively easy, then you won't feel so bad following Nat.
Abs fun level: 6/10
Abs intensity level: 8/10
Wednesday, April 27, 2011
Urban Belly Dance
Quick Facts:
Run time: Approximately 31 minutes, 29 minutes and 30 seconds active
Equipment needed: Mat optional, dance experience recommended
My Details:
Height: 5'4" or just under
Weight: 130ish lbs. Darn female curse, making me uncertain.
Fitness Stats: In massive pain because I'm so weak. Brief bellydance background (Ever seen Shimmy on TV?)
Quick Review:
Calories burned: 160 for 29 minutes, about 125 more than daily life
Highest heart rate: 134
Lowest heart rate: 107 once the workout started, 94 during warm up
Difficulty: 6/10 (taking in both intensity and confusion)
Extended Review:
Seeing as my arms are still killing me, I decided to NOT do another Jillian Michaels DVD for this one. If you are untrained and tried doing Level 2 of the 30 Day Shred, you know how much it hurts... and to just jump in to Level 3 with so much pain... Results would be skewed. Anyway. So, in light of all of this, I decided to do a Belly Dancing video. Mmm, fun. My wonderful older sister gifted me recently with Denise Druce's Urban Belly Dance, so I figured it was the perfect opportunity.
First of all, despite saying "with Denise Druce" on the cover, she does not appear in the workout. She talks for a minute in the beginning about herself, and then you can watch a very brief snippet about her saying how she's been in the fitness industry and she is taking her workoutS (emphasis on the plurality) to us and hopes we enjoy THEM, nevermind the fact that it's only one workout here. So if Denise isn't instructing, who is? Three people: a guy named Cory in the back (who might make you laugh), a girl that has some more womanly curves in the back as well, and this other girl with her belly showing in the front, the true "instructor." The girl doing the workout, whose name I honestly can't remember, looks a little bit like Britney Spears, or perhaps if Britney had a love-child with Sharpay Evans from High School Musical. Her instructing is hardly any better than what you'd assume right now. She basically assumes you have a background in both "urban hip-hop" and bellydance. If you don't have any experience, you will find yourself confused. Thankfully I took one jazz dance class in elementary school and have my small passing interest in bellydance, so I already knew how to belly roll and figure eight. If you're confused now, you will be during the workout. The woman, who I will name Heather despite not knowing for sure, uses terms like "sashay" and "rocket step." She also uses "pattycake," but it is NOT like your cherised game from your childhood. It's basically odd arm circles while you hip roll in a circle. She shows you the routine, but only while you're doing it, meaning if you want to keep up with her, it's a good idea to watch the video once through at least to understand what's going on when your back is turned. Considering how most people who do workout DVDs aren't usually well-versed in dance (chances are you'd just take classes like you have been), then this might go over your head. Despite trainer helpfulness being so low (meaning confusion is high), the intensity was very mellow. Most DVDs- even the marching ones- get my heart rate to 150. This never got me into my target zone. On the plus side, the addition of the more urban steps raised the calories burned- my exercise trackers tell me I'd burn 107 extra calories with 30 minutes of belly dance. This is in part due to the urban steps and in part due to the fact that the music, though yogi-sounding (and thus somehow fitting the mood), tended to be a bit more... fast paced? It wasn't awfully fast, but it was not like my beloved Shimmy.
Overall, it was nothing special. The instructor kind of sucked and I got lost many times in my step (and I saw her off-beat once too), but if you've got some kind of background and have the money to waste, it's a moderately okay, easy workout for days you just are too darn sore to do anything else. And I'm sure the more you do it, the more you'll be able to understand. Oh, and the DVD case makes it seem a lot more appealing than it really is. The pictures on the back? Not from the vid. At all.
Trainer explanation level: 4/10
Fun level: 4/10
Confusion level: 7/10
Intensity level: 4/10
Run time: Approximately 31 minutes, 29 minutes and 30 seconds active
Equipment needed: Mat optional, dance experience recommended
My Details:
Height: 5'4" or just under
Weight: 130ish lbs. Darn female curse, making me uncertain.
Fitness Stats: In massive pain because I'm so weak. Brief bellydance background (Ever seen Shimmy on TV?)
Quick Review:
Calories burned: 160 for 29 minutes, about 125 more than daily life
Highest heart rate: 134
Lowest heart rate: 107 once the workout started, 94 during warm up
Difficulty: 6/10 (taking in both intensity and confusion)
Extended Review:
Seeing as my arms are still killing me, I decided to NOT do another Jillian Michaels DVD for this one. If you are untrained and tried doing Level 2 of the 30 Day Shred, you know how much it hurts... and to just jump in to Level 3 with so much pain... Results would be skewed. Anyway. So, in light of all of this, I decided to do a Belly Dancing video. Mmm, fun. My wonderful older sister gifted me recently with Denise Druce's Urban Belly Dance, so I figured it was the perfect opportunity.
First of all, despite saying "with Denise Druce" on the cover, she does not appear in the workout. She talks for a minute in the beginning about herself, and then you can watch a very brief snippet about her saying how she's been in the fitness industry and she is taking her workoutS (emphasis on the plurality) to us and hopes we enjoy THEM, nevermind the fact that it's only one workout here. So if Denise isn't instructing, who is? Three people: a guy named Cory in the back (who might make you laugh), a girl that has some more womanly curves in the back as well, and this other girl with her belly showing in the front, the true "instructor." The girl doing the workout, whose name I honestly can't remember, looks a little bit like Britney Spears, or perhaps if Britney had a love-child with Sharpay Evans from High School Musical. Her instructing is hardly any better than what you'd assume right now. She basically assumes you have a background in both "urban hip-hop" and bellydance. If you don't have any experience, you will find yourself confused. Thankfully I took one jazz dance class in elementary school and have my small passing interest in bellydance, so I already knew how to belly roll and figure eight. If you're confused now, you will be during the workout. The woman, who I will name Heather despite not knowing for sure, uses terms like "sashay" and "rocket step." She also uses "pattycake," but it is NOT like your cherised game from your childhood. It's basically odd arm circles while you hip roll in a circle. She shows you the routine, but only while you're doing it, meaning if you want to keep up with her, it's a good idea to watch the video once through at least to understand what's going on when your back is turned. Considering how most people who do workout DVDs aren't usually well-versed in dance (chances are you'd just take classes like you have been), then this might go over your head. Despite trainer helpfulness being so low (meaning confusion is high), the intensity was very mellow. Most DVDs- even the marching ones- get my heart rate to 150. This never got me into my target zone. On the plus side, the addition of the more urban steps raised the calories burned- my exercise trackers tell me I'd burn 107 extra calories with 30 minutes of belly dance. This is in part due to the urban steps and in part due to the fact that the music, though yogi-sounding (and thus somehow fitting the mood), tended to be a bit more... fast paced? It wasn't awfully fast, but it was not like my beloved Shimmy.
Overall, it was nothing special. The instructor kind of sucked and I got lost many times in my step (and I saw her off-beat once too), but if you've got some kind of background and have the money to waste, it's a moderately okay, easy workout for days you just are too darn sore to do anything else. And I'm sure the more you do it, the more you'll be able to understand. Oh, and the DVD case makes it seem a lot more appealing than it really is. The pictures on the back? Not from the vid. At all.
Trainer explanation level: 4/10
Fun level: 4/10
Confusion level: 7/10
Intensity level: 4/10
Jillian Michael's 30 Day Shred: Level 2
Quick Facts:
Run time: Approximately 24 minutes, 20 active circuit
Equipment needed: Hand weights necessary, workout mat if hard or slippery surface
My Details:
Height: 5'4" or just under
Weight: 130ish lbs (binged day before, after last weigh-in).
Fitness Stats: Bench max = 50. Clean max = 45 (lbs, note weakness).
Handweights: 1 lb each
Quick Review:
Calories burned: 218 per 22 minutes, 191 more calories than daily life.
Highest heart rate: 179
Lowest heart rate: 124
Difficulty: 8.5/10
Extended Review:
I'll skip over some of the minute details, as I already reviewed Level 1. Like Level 1, Level 2 hosts the same two "models" in addition to Jillian, the one on the right side of the screen, Anita, showing modifications. If you're doing this for the first time, you will need to follow Anita more likely than not. I'm actually still shaking from it (it's been about 10 minutes). Jillian is much more intense, and she isn't as big on explanation. If you're on to level 2, she expects you to have done level 1 and gotten the basic form down, and if you're fit enough to be doing level 2 right off the start with ease, then you probably don't need in depth explanation on how to hold your back. Jillian is still a bit awkward and intense, and the intensity sort of saps her fun a bit, but she does a nice job motivating you and it more or less cancels out. She has adorable little sayings that I'll leave you to at least watch the video to find out ;) One other thing: do NOT skip the stretches at the end, even if you're low on time.
Trainer Fun level: 7/10
Trainer Explanation level: 7/10
Like level 1, the first part of her circuits are "strength," combining 30 seconds of a "power move" and one minute of a combined legs and arms, and then you repeat usually on the "other side". If you're weak like me and level 1 isn't a breeze, don't expect to use your same weights. Even with my 1 lb weights that feel like nothing normally, the dynamic upper body moves KILLED. Like level 1, if you try using a heavier hand weight, I suggest keeping a smaller weight to the side for this activity if you have poor upper body strength. just in case. Not all strength moves required handweights, which you might THINK is nice until you actually do them. Walking pushups. Yes. WALKING. With your knees straight. Didn't think you'd need flexibility, did you? At any rate, the moves kept my heart rate up, never dropping below 130, and while I didn't feel totally dying, it was just not fun.
Strength Fun Level: 5/10
Strength Intensity Level: 8.5/10
The cardio was definitely a huge change from last time. Instead of just doing cardio, they utilize that upper body strength, which again, I have none of. My heart rate almost got to 180, and would stay above 150 for the bulk of the cardio sections. This seriously felt like death. None of that punching. The high-kneed running was the lowest-intense, and that was only in the first circuit. After that you did twisty things where you had to keep your arms up (ow). And you will absolutely definitely want to make sure that your floor does not move. I made the mistake of doing it on the rug in my fitness room. Bad idea. The rug moved during first-circuit squat thrusts, and then it moved again during second circuit explosive jumps. Last circuit included "push-up jacks" and likewise were a pain, combining upper body strength and ab strength with cardio.
Cardio intensity level: 8.5/10
Cardio Fun level: 6.5/10
And then there's abs. While heart rate drops a small amount, and at least it is somewhat more bearable than the normal strength, it still was definitely more painful. First circuit was fine- leg crunches, which aren't awful. Second circuit was reminiscent of pilates but made more difficult by the use of HANDWEIGHTS to create tension in your- yep, you guessed it- upper body. But the last circuit, when you already feel like you're dying from the push-up jacks, you have to do weird plank twists. The move itself wouldn't be so bad if it were JUST abs, but my scrawny arms have troubles holding myself up in plank. Redeeming factor: the twistiness there at the end. I can work with that.
Abs intensity level: 7/10
Abs fun level: 6/10
Run time: Approximately 24 minutes, 20 active circuit
Equipment needed: Hand weights necessary, workout mat if hard or slippery surface
My Details:
Height: 5'4" or just under
Weight: 130ish lbs (binged day before, after last weigh-in).
Fitness Stats: Bench max = 50. Clean max = 45 (lbs, note weakness).
Handweights: 1 lb each
Quick Review:
Calories burned: 218 per 22 minutes, 191 more calories than daily life.
Highest heart rate: 179
Lowest heart rate: 124
Difficulty: 8.5/10
Extended Review:
I'll skip over some of the minute details, as I already reviewed Level 1. Like Level 1, Level 2 hosts the same two "models" in addition to Jillian, the one on the right side of the screen, Anita, showing modifications. If you're doing this for the first time, you will need to follow Anita more likely than not. I'm actually still shaking from it (it's been about 10 minutes). Jillian is much more intense, and she isn't as big on explanation. If you're on to level 2, she expects you to have done level 1 and gotten the basic form down, and if you're fit enough to be doing level 2 right off the start with ease, then you probably don't need in depth explanation on how to hold your back. Jillian is still a bit awkward and intense, and the intensity sort of saps her fun a bit, but she does a nice job motivating you and it more or less cancels out. She has adorable little sayings that I'll leave you to at least watch the video to find out ;) One other thing: do NOT skip the stretches at the end, even if you're low on time.
Trainer Fun level: 7/10
Trainer Explanation level: 7/10
Like level 1, the first part of her circuits are "strength," combining 30 seconds of a "power move" and one minute of a combined legs and arms, and then you repeat usually on the "other side". If you're weak like me and level 1 isn't a breeze, don't expect to use your same weights. Even with my 1 lb weights that feel like nothing normally, the dynamic upper body moves KILLED. Like level 1, if you try using a heavier hand weight, I suggest keeping a smaller weight to the side for this activity if you have poor upper body strength. just in case. Not all strength moves required handweights, which you might THINK is nice until you actually do them. Walking pushups. Yes. WALKING. With your knees straight. Didn't think you'd need flexibility, did you? At any rate, the moves kept my heart rate up, never dropping below 130, and while I didn't feel totally dying, it was just not fun.
Strength Fun Level: 5/10
Strength Intensity Level: 8.5/10
The cardio was definitely a huge change from last time. Instead of just doing cardio, they utilize that upper body strength, which again, I have none of. My heart rate almost got to 180, and would stay above 150 for the bulk of the cardio sections. This seriously felt like death. None of that punching. The high-kneed running was the lowest-intense, and that was only in the first circuit. After that you did twisty things where you had to keep your arms up (ow). And you will absolutely definitely want to make sure that your floor does not move. I made the mistake of doing it on the rug in my fitness room. Bad idea. The rug moved during first-circuit squat thrusts, and then it moved again during second circuit explosive jumps. Last circuit included "push-up jacks" and likewise were a pain, combining upper body strength and ab strength with cardio.
Cardio intensity level: 8.5/10
Cardio Fun level: 6.5/10
And then there's abs. While heart rate drops a small amount, and at least it is somewhat more bearable than the normal strength, it still was definitely more painful. First circuit was fine- leg crunches, which aren't awful. Second circuit was reminiscent of pilates but made more difficult by the use of HANDWEIGHTS to create tension in your- yep, you guessed it- upper body. But the last circuit, when you already feel like you're dying from the push-up jacks, you have to do weird plank twists. The move itself wouldn't be so bad if it were JUST abs, but my scrawny arms have troubles holding myself up in plank. Redeeming factor: the twistiness there at the end. I can work with that.
Abs intensity level: 7/10
Abs fun level: 6/10
Tuesday, April 26, 2011
Jillian Michael's 30 Day Shred: Level 1
Quick Facts:
Run time: Approximately 22 minutes, 18 active circuit.
Equipment needed: Hand weights necessary, workout mat optional but highly suggested.
My Details:
Height: 5'4" or just under
Weight: 130ish lbs (binged day before, after last weigh-in).
Fitness Stats: Bench max = 50. Clean max = 45 (lbs, note weakness).
Handweights: 5 lbs each
Quick Review:
Calories burned: 163 per 22 minutes, 135 more calories than daily life.
Highest heart rate: 174
Lowest heart rate: 80
Difficulty: 7/10
Extended Review:
I just finished with the 22-minute workout known as Level 1 of the 30 Day Shred. Like all workout DVDs, it has it's pros and cons. The program, which consists of 3 levels of circuit training, was developed by The Biggest Loser's trainer Jillian Michaels. She has had a rough patch with her weight before she became a trainer, so she really knows that if you're new to fitness and exercise, this is very hard. Even still, she is not easy. She gives you an option of following a lower-intensity girl, Anita. However, there are parts where there is no modification. If you can't do jumping jacks or "jump rope" (without the rope), then you're out of luck. Jillian is true to her intense character. However, it's obvious that she isn't good with scripts and she isn't such a friend of the camera. She's great, but you can tell she's awkward. Honestly from my perspective she doesn't have the "it" factor on a video tape all the time. While she does take time in the video while you are working to give you form tips and explain the program, I felt as if some of the time she didn't explain it as much as she needed to. Her warm-up was fine to get the heart pumping, but her cool-down felt insufficient to prevent blood pooling and dizziness can result.
Trainer Fun level: 7/10
Trainer Explanation level: 7/10
Her first part of her circuits are "strength." In each 3 minute section, so combines 30 seconds of a "power move" such as pushups and one minute of a combined legs and arms (like squats with an overhead press), and then you repeat. Though a good way to fend off boredom and let yourself rest without ever taking a rest, some of the combined actions were quite difficult with the 5 lb dumbbells. My weightlifting max is so small for upper body activity that it's not hard to see why I had trouble with the pushups (you have the option of being on your knees, which I gladly took). The last one, with the extension and lunges, was very hard with the 5 lbs dumbbells, and even if you can do bicep curls and overhead presses, your body position during the extensions make it more difficult. I suggest keeping a smaller weight to the side for this activity if you have poor upper body strength. My average heart rate for this segment was around 125, raising to around 130-140 during pushups and all three leg/arm sections and dropping to 80 throughout the other two "power moves."
Strength Fun Level: 5/10
Strength Intensity Level: 8/10
The cardio felt quite easy. I am definitely more of a cardio bunny than a strongwoman (though I love weight lifting!), so that might be why. It got my heart rate almost to max- which is decent- but it didn't *feel* that intense. The cardio sections are only 2 minutes long, so you are only engaged in cardio for 6 minutes out of the entire workout. For reference, 6 minutes of running for me burns around 60 Calories. I felt it kind of unnecessary to change cardio activity after 30 seconds, though. As soon as your heart rate was back up, she would change the activity and my heart rate would fall briefly as the new muscles warmed up.
Cardio intensity level: 6.5/10
Cardio Fun level: 7/10
The last minute of each of her circuits ("3-2-1") is abs, which is basically strength training but she focuses specifically on the core. It IS strength training, but for marketing purposes, separating it makes sense (3-2-1 is much more appealing than 4-2). Plus she wanted to make sure that cardio came before abs in the beginning, I'm sure. The abs intensity always seemed very low. You do crunches, reverse crunches, twisty crunches, and bicycle crunches- everything you're probably used to if you've been doing any ab work at home. The minute seems off with the rest of the workout. Heart rate typically drops during this, especially during the second one where both of her helpers go slow. The last Ab circuit is designed to drop your heart rate as well, because during her cool-down, she focuses only on stretching and not an actual cool-down.
Abs intensity level: 5/10
Abs fun level: 5/10
Run time: Approximately 22 minutes, 18 active circuit.
Equipment needed: Hand weights necessary, workout mat optional but highly suggested.
My Details:
Height: 5'4" or just under
Weight: 130ish lbs (binged day before, after last weigh-in).
Fitness Stats: Bench max = 50. Clean max = 45 (lbs, note weakness).
Handweights: 5 lbs each
Quick Review:
Calories burned: 163 per 22 minutes, 135 more calories than daily life.
Highest heart rate: 174
Lowest heart rate: 80
Difficulty: 7/10
Extended Review:
I just finished with the 22-minute workout known as Level 1 of the 30 Day Shred. Like all workout DVDs, it has it's pros and cons. The program, which consists of 3 levels of circuit training, was developed by The Biggest Loser's trainer Jillian Michaels. She has had a rough patch with her weight before she became a trainer, so she really knows that if you're new to fitness and exercise, this is very hard. Even still, she is not easy. She gives you an option of following a lower-intensity girl, Anita. However, there are parts where there is no modification. If you can't do jumping jacks or "jump rope" (without the rope), then you're out of luck. Jillian is true to her intense character. However, it's obvious that she isn't good with scripts and she isn't such a friend of the camera. She's great, but you can tell she's awkward. Honestly from my perspective she doesn't have the "it" factor on a video tape all the time. While she does take time in the video while you are working to give you form tips and explain the program, I felt as if some of the time she didn't explain it as much as she needed to. Her warm-up was fine to get the heart pumping, but her cool-down felt insufficient to prevent blood pooling and dizziness can result.
Trainer Fun level: 7/10
Trainer Explanation level: 7/10
Her first part of her circuits are "strength." In each 3 minute section, so combines 30 seconds of a "power move" such as pushups and one minute of a combined legs and arms (like squats with an overhead press), and then you repeat. Though a good way to fend off boredom and let yourself rest without ever taking a rest, some of the combined actions were quite difficult with the 5 lb dumbbells. My weightlifting max is so small for upper body activity that it's not hard to see why I had trouble with the pushups (you have the option of being on your knees, which I gladly took). The last one, with the extension and lunges, was very hard with the 5 lbs dumbbells, and even if you can do bicep curls and overhead presses, your body position during the extensions make it more difficult. I suggest keeping a smaller weight to the side for this activity if you have poor upper body strength. My average heart rate for this segment was around 125, raising to around 130-140 during pushups and all three leg/arm sections and dropping to 80 throughout the other two "power moves."
Strength Fun Level: 5/10
Strength Intensity Level: 8/10
The cardio felt quite easy. I am definitely more of a cardio bunny than a strongwoman (though I love weight lifting!), so that might be why. It got my heart rate almost to max- which is decent- but it didn't *feel* that intense. The cardio sections are only 2 minutes long, so you are only engaged in cardio for 6 minutes out of the entire workout. For reference, 6 minutes of running for me burns around 60 Calories. I felt it kind of unnecessary to change cardio activity after 30 seconds, though. As soon as your heart rate was back up, she would change the activity and my heart rate would fall briefly as the new muscles warmed up.
Cardio intensity level: 6.5/10
Cardio Fun level: 7/10
The last minute of each of her circuits ("3-2-1") is abs, which is basically strength training but she focuses specifically on the core. It IS strength training, but for marketing purposes, separating it makes sense (3-2-1 is much more appealing than 4-2). Plus she wanted to make sure that cardio came before abs in the beginning, I'm sure. The abs intensity always seemed very low. You do crunches, reverse crunches, twisty crunches, and bicycle crunches- everything you're probably used to if you've been doing any ab work at home. The minute seems off with the rest of the workout. Heart rate typically drops during this, especially during the second one where both of her helpers go slow. The last Ab circuit is designed to drop your heart rate as well, because during her cool-down, she focuses only on stretching and not an actual cool-down.
Abs intensity level: 5/10
Abs fun level: 5/10
Subscribe to:
Posts (Atom)