Taught "Step and Tone" at the gym on Saturday. Once again, I had a medium-sized class. Did some simple, but intense step choreography, and the class flowed well.
After class, I lifted weights. I did a bunch of leg and core stability exercises with the stability ball, and lifted chest and back.
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Showing posts with label strength training. Show all posts
Showing posts with label strength training. Show all posts
Monday, March 12, 2007
Tuesday, February 27, 2007
Weekend Workouts
On Saturday I was at the gym, as usual, teaching my "Step and Tone" class. It went quite well. It was a medium-sized class, neither tiny, nor full. I seem to have developed a small, but loyal following of individuals who want simple but athletic step choreography. Here in Germany, most of the step classes involve a lot of spins and turns, and that's just not my style. I do a few more spins and turns than I would back home in Canada, since I am in Germany, but I can't totally change the way I teach.
After class, I lifted back and biceps and did some exercises with the stability ball. I need to keep my upper body and my abdominals strong for the marathon. I used the assisted pull-up machine, which is my favourite piece of strength training equipment, after the stability ball. I hope to work up to being able to do one chin-up/pull-up unassisted.
Sunday I ran 6 miles through the Englischer Garten. Did 2 miles @ 70% Heart Rate Reserve (HRR), 2 miles @ 80% HRR, then 2 miles cooldown, just running easy, trying to get my heart rate back under 70% HRR, but it stayed up around 75% HRR.
After class, I lifted back and biceps and did some exercises with the stability ball. I need to keep my upper body and my abdominals strong for the marathon. I used the assisted pull-up machine, which is my favourite piece of strength training equipment, after the stability ball. I hope to work up to being able to do one chin-up/pull-up unassisted.
Sunday I ran 6 miles through the Englischer Garten. Did 2 miles @ 70% Heart Rate Reserve (HRR), 2 miles @ 80% HRR, then 2 miles cooldown, just running easy, trying to get my heart rate back under 70% HRR, but it stayed up around 75% HRR.
Thursday, February 01, 2007
Workouts This Week
Been busy studying this week (anatomy and physiology) and prepping for our trip to Switzerland, so I haven't logged all my workouts. Here's what I've done so far this week (a cut-back week):
Monday: 2 easy miles on the treadmill; lifted back and biceps.
Tuesday: 6.5 miles total: 5 miles continuous running, walked up the steep hill out of the Isar River valley to avoid stressing my left calf, 1.5 miles easy jog home.
Wednesday: Horseback riding. Had a new horse - Napoleon! He was very nice, but a HUGE horse. 1.75 m high at the withers!
(The withers is where the neck meets the shoulder on a horse. Germans measure horse height in metres, whereas in North America we use "hands" (one hand = 4 inches). So this horse is 1.75 metres tall at the base of his neck - taller than me! I'm only 1.68 metres tall (5'6").) Even with the mounting block, I still had to let the stirrup down four holes so I could get on! But he was very nice. Didn't like the whip, so I gave my dressage whip to my instructor, and he went very nice. My instructor said he can be a bit lazy without the whip, but this morning he was fine. My legs did get a good workout though! His only real fault is that he doesn't like to stand still at the halt and let you adjust your stirrups or the girth, so he had to be held while I adjusted my stirrups. So now I've found another horse that I really like.
Monday: 2 easy miles on the treadmill; lifted back and biceps.
Tuesday: 6.5 miles total: 5 miles continuous running, walked up the steep hill out of the Isar River valley to avoid stressing my left calf, 1.5 miles easy jog home.
Wednesday: Horseback riding. Had a new horse - Napoleon! He was very nice, but a HUGE horse. 1.75 m high at the withers!
(The withers is where the neck meets the shoulder on a horse. Germans measure horse height in metres, whereas in North America we use "hands" (one hand = 4 inches). So this horse is 1.75 metres tall at the base of his neck - taller than me! I'm only 1.68 metres tall (5'6").) Even with the mounting block, I still had to let the stirrup down four holes so I could get on! But he was very nice. Didn't like the whip, so I gave my dressage whip to my instructor, and he went very nice. My instructor said he can be a bit lazy without the whip, but this morning he was fine. My legs did get a good workout though! His only real fault is that he doesn't like to stand still at the halt and let you adjust your stirrups or the girth, so he had to be held while I adjusted my stirrups. So now I've found another horse that I really like.
Wednesday, January 24, 2007
Step, Weights, Run
Yesterday I did an hour of step, worked on core stability exercises (abdominals and lower back) and lifted chest and triceps. Today I ran 5 miles on the treadmill.
For step, I did a video here at home. I was able to pick up some ideas for my own step and tone class that I teach every Saturday.
For step, I did a video here at home. I was able to pick up some ideas for my own step and tone class that I teach every Saturday.
Tuesday, January 09, 2007
6 Mile Tempo Run
Today's run was 6 miles in total. It consisted of a 2 mile warm-up (heart rate under 65% of heart rate reserve- HRR), 1 mile at tempo (80% of HRR), 1 mile recovery (<70% HRR), 1 mile tempo (80% HRR) and 1 mile cooldown. The cooldown mile I had to alternate running and walking to keep my heart rate down.It was warm out, with temperatures between 10 and 12°C, but it wasn't quite as nice as it was yesterday. There was more wind, up to about 15 km/hr, and it was raining for the first mile. After that, the rain lightened up, and there was only the occasional sprinkle of precipitation.
Once again, I ran through the Englischer Garten, which is lovely for running.
Afterwards, once my husband was home from work, we lifted weights together. Today we lifted back, so we did lat pull-downs, narrow-grip pull-downs, seated rows, and straight arm pull-downs.
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