Workout
Typically when I go to the gym, I pedal on the elliptical or run on the treadmill for an hour, and I try to push my pace the entire time. This morning I decided to mix it up and do an interval workout on the treadmill inspired by Iowa Girl Eats.
(Not me)
I’ve never been one for intervals, despite knowing that when compared to an aerobic workout where effort is moderate and heart rate remains steady:
1) Intervals are better at increasing speed and stamina.
2) Interval training is associated with an increased afterburn (although various research articles I’ve read have led me to believe these afterburn calories are frequently overestimated).
3) Interval training increases VO2 Max more effectively.
4) Interval training allows the body to workout at a high intensity level for a longer total amount of time because recovery breaks are built in. (This is why interval workouts are so effective at building VO2 Max.)
Now that I’m working out in the mornings, I have a limited amount of time get my sweat on. I need my workouts to be more efficient. Don’t we all want that? So, this morning began my interval treadmill training. I followed a plan similar to the one featured on Iowa Girl Eats.
5 min @ speed 5.0 – warm-up
1 min @ speed 8.0
1 min @ speed 5.0
45 sec. @ speed 9.0
1 min @ speed 5.0
30 sec @ speed 10.0
1 min @ speed 5.0
1 min @ speed 8.0
1 min @ speed 5.0
45 sec @ speed 9.0
1 min @ speed 5.0
30 sec @ speed 10.0
1 min. @ speed 5.0
1 min @ speed 8.0
1 min. @ speed 5.0
45 sec @ speed 9.0
1 min. @ speed 5.0
30 sec @ speed 10.0
1 min @ speed 5.0
The total treadmill time was 20 minutes and 45 seconds. It definitely got my heart rate goin’! After this workout, I spent 35 minutes on the elliptical and read What to Eat, a book I recently picked up at the library.
The title is a bit misleading, it is less about nutrition and more about how our food is produced and the process it undergoes in order to make it to our homes. I’m about halfway through. Expect a full review when I finish. It’s a very informative book!
Easiest Christmas Cookies Ever
On a separate note, I’ve just finished making a double batch of cookies for my co-workers. Again this recipe comes from my sister Jodi (a master baker). She persuaded me to whip up these cookies, claiming that they are easy to mass produce for a large eating crowd. And she was right. This recipe is so simple and contains very few ingredients, making it also inexpensive! *Disclaimer- This recipe is NOT healthy.
Ingredients:
- 1c sugar
- 1c peanut butter
- 1 egg
- 1t vanilla
- 24 Hershey’s Kisses
Directions:
- Cream peanut butter and sugar.
- Add eggs and vanilla. Beat until blended.
- Roll into 1′ balls (or use small cookie scoop) and place two inches apart. Recipe makes approximately 20 cookies.
- Bake 350 for 10-12 minutes (tops will crack slightly). Immediately press Hershey’s Kiss into center.
- Cool five minutes before moving to rack.
Ta da!
So easy, and so delish!
I hope you all have a great night! I’m using my new evening free time to catch up on some Ugly Betty episodes on ABC.com. I’m so far behind this season!
What’s your favorite television show? Do you watch it when it airs or after the fact?
How’s this for a combination? I intend to try the cookie recipe and the interval training routine tomorrow.
Those cookies look great! Very cute and I just feel like nibbling of them right now!
Fave TV show: Top Chef, Lost, Heroes, Desperate Housewives, Ugly Betty, Gossip Girl…Too much! But I don’t watch them on TV…I watch them online on my own time!
I love intervals! And I love those cookies even more
Your cookies look perfect, sissy. I am so proud. Good for you getting up early. Your way older sister still hasn’t figured out how to work out at 5am:)
I’ve been looking for an easy, yummy cookie recipe for my school holiday party
Favorite shows- Intervention & Project Runway
Ah, I love those peanut butter kiss cookies! Sooo good when the chocolate melts a little!
I’m not one for intervals either– probably just because they’re harder than just keeping a steady pace! I force myself to do them when I’m training for something, but other than that, I typically slack on the interval workouts
Interval training workouts are the best! Although I haven’t done them in a while. I enjoy reading when I am on the elliptical and I can’t seem to do it when I am changing the resistance so much
I’m the same way. I enjoy the multitasking of working out and ellipticizing at the same time. Intervals definitely get in the way of that routine!
I have never tried interval training, but I am thinking I may need to start doing that… my husband and I will be riding 180 miles from Houston to Austin in April with the MS society for their MS 150 event and I am going to need to condition my body for a long ride.
Your chickpea curry dish looks really good. I have bookmarked it so I can give it a try.
I have two favorite tv shows… Mondays House and Tuesday The good wife. Most times I record them and watch it the same night but later than the air time.
Seriously, one my favorite cookies, although I never make them. That’s probably a good thing.
For TV, I have TIVO!!! And I’m totally caught up on Ugly Betty now, it’s still really good. My boyfriend even watches it with me! Now if we can just get the first few discs of Lost. We have the final 7 episodes of Season 5 on the TIVO . . .
LOST is one of my favorites too! I’m am devastated that the upcoming season is the last.
Those peanut butter kisses really are the perfect cookie. So cute, so festive, SO EASY. And yes, not healthy at all
[...] did an hour-long Group Power class. Before class I did this interval treadmill workout. The workout only lasts about 20 minutes, so when I was finished, I continued running at 7.0 [...]