Aerobic Training - Bike Ladder

One of the most popular forms of exercise is what most people call cardio, also known as aerobic exercise.  Aerobic means "with oxygen" in other words this form of exercise requires oxygen to perform.  This form of exercise is used to improve both your cardiovascular and your respiratory systems.  When deciding to start an exercise program many people head to the gym and get on a treadmill or elliptical and walk or jog at a steady moderate pace for a half an hour or more.  This type of exercise will cause change in your body for a few months, but then you will stop seeing the changes you want.  You might have hit a wall and you just can't run any further or faster, or you aren't seeing any more changes in your body.  This is because your body has adapted to this exercise.  You aren't putting the needed stress on your body to cause change.  How can you start seeing the changes you are looking for?  You need to include intervals into your aerobic training. 

What is interval training?  When training with intervals, you perform a high intensity set followed immediately by a rest set.  You can play with the amount of time you perform each set.  As a beginner you can do an interval where you perform at a sprint/rest ratio of 1:4...30 second sprint followed by a 2 minute slower pace.  For example: run at a 5 mph speed for 30 seconds and then walk at a 3.5 mph speed for 2 minutes and then repeat for 30 minutes.  As you improve, lower the ratio until you are performing at a sprint/rest ratio of 1:1.  Sprint anywhere from 30 seconds to 3 minutes and then walk or jog for the same amount of time.  Play with your speeds too!  It's fun to challenge yourself to sprint at a pace you never thought possible.  My philosophy is you can do anything for 30 seconds!  I've come to enjoy intervals with 7mph sprints and 3.5 mph rests.  When you get really good, jog during your rests instead of walk. 

Over time you will be impressed with what you are able to do and you will start seeing the changes in your body again!  I wanted to share a bike interval program my teacher gave us. I tried it this week and it was a challenge!  I look forward to continuing to do it until I kick it's butt!  You can also do it on the elliptical.

Bike Ladder

Aim to have the bike set at level 15 - 20.  When sprinting, pedal as fast as you can.  When resting keep pedaling, but with less power.  The workout should take about 13 minutes.

Sprint	Rest
10 seconds	30 seconds
20 seconds	30 seconds
30 seconds	30 seconds
40 seconds	30 seconds
50 seconds	30 seconds
60 seconds	30 seconds
50 seconds	30 seconds
40 seconds	30 seconds
30 seconds	30 seconds
20 seconds	30 seconds
10 seconds	30 seconds

Can Vegetables Be Exciting?

The answer to that question is yes.  I had my doubts, but after meeting with my nutritionist and discussing how I still struggle to get all my servings of vegetables in every day she changed my mind about vegetables.  She agreed that if you eat the same steamed vegetables every day that you would get burnt out.  However, if you make them in an interesting way they can be fun and exciting.  I still wasn't completely convinced, but I thought I would give it a try.  She recommended a few options.  The first was roasting vegetables.  I had done this with asparagus and Brussels sprouts and I agreed that they were delicious this way with a little olive oil and garlic salt.  She said to try it with other vegetables as well.  She recommended carrots, green beans, and zucchini.  I tried the green beans and it definitely put new life into the boring old green beans!  I still need to try it with the carrots and zucchini.  

Her second suggestion was to find interesting recipes to liven up the veges.  She recommended Kraft.  I took her advice and have tried two vegetable recipes.  I wanted to share one of those with you today that was absolutely fantastic!  

After you give it a try, let me know what you think!  If you have any interesting vegetable recipes that you like, please share!  I'm always trying to find a way to get all my servings in each day!

 

Skillet Parmesan Zucchini

What You Need

1 small red pepper, chopped

1 small  onion, chopped

4 small zucchini (1 lb.), thinly sliced

1/2 cup  spaghetti sauce (I used a can of oregano diced tomatoes) 

3/4 cup KRAFT 2% Milk Shredded Mozzarella Cheese

2 Tbsp.  KRAFT Grated Parmesan Cheese

 

Make It

COOK and stir peppers and onions in large nonstick skillet sprayed with cooking spray on medium heat 5 min. Add zucchini; cook and stir 2 min.
STIR in spaghetti sauce; cover. Cook 8 min. or until vegetables are crisp-tender, stirring occasionally.
SPRINKLE with cheeses; cook, covered, 1 min. or until mozzarella is melted. 

Total Time

26 min

Prep Time

10 min

Servings

4 servings, about 3/4 cup each