Day 9 - Listen

Taking On Tuesday...

I woke this morning with a twang of frustration. This was due to feeling sore, achy and like I'd over done my training yesterday - so much so it took me until 0600h to get out of bed. I did however, get out of bed and I did get my achy butt to the gym. I made a commitment to stick to my new regime and I meant it. So, I decided to take on tuesday. To unleash my inner superhero.

Superman was, is and always will be my favourite superhero. He was on my wall, curtains, bed spreads and comics when I was a child. I love all the movies (except Superman Returns - which was unbelievably bad) and I am particularly fond of the Smallville saga.

This morning's session consisted of a hard push to get through Biceps and Triceps.  I started with a simple warm up using the cables, moved into the free weights and back onto the cables to finish. My session took 45 minutes and gave me ample time to give legs a thorough stretching, prior to the usual tuesday morning pt session.

Hard Work. Lots of Hard Work.

Intervals Session Theory

Interval training has been used by athletes for many years to build fitness. It combines short, high intensity bursts of speed, with slow recovery phases, repeated during one exercise session. Most modern methodology for interval training comes in a more structured interval, known as HIIT - High Intensity Interval Training. This builds speed and endurance.

This type of training works both the aerobic and the anaerobic system. During the High Intensity efforts, the anaerobic system uses the energy stored in the muscles (as glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to 'pay back' this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy.

Performing high intensity intervals that produce lactic acid during practice, the body adapts and burns lactic acid more efficiently during exercise. This means athletes can exercise at higher intensity for a longer period of time before fatigue or pain slows them down.

Intervals - Sprints and Ball Play

Our PTI took us through a fairly good warm up, and as a by product my hamstrings and glutes were playing along with my attack on tuesday morning. We started with a ball play interval (the PTI said he was trying to make intervals fun) - this was basically throwing a rugby ball repeatedly to your team mates who took it in turns to catch and return the ball. They then sprint to you, around you and back to the start. After about 5 minutes, the whistle went and the thrower changed. After rotating through all four members of the team we took water and prepped for the next interval.

Give it time….

Sprints were interesting - 75% effort sprints, 80m x1, 60m x2, 40m x3, 20m x4 (2 of which were sprinter starts and reactive). After completion of this interval we took a short rest, then did another ball play interval and a second sprint interval session.

Such a good all round morning training session.

Bikram Burnout

So, after a fairly warm and sticky day in this crazy Aussie winter (jokes), I ended up going to yoga after all. I'm so glad I did too. I took it easy. I listened to my body and I worked within my limits. I actually got to class, enjoyed the warmth and quickly stretched, led down in Savasana position and did something I haven't done in a while. I reflected on PW's Tibetan Zen methods, and initiated some personal meditation. After a about 5 minutes of deep breathing, visualising the only meditation chant I know, I drifted into a deep trance / dream … which took me to my slumber….snores included!

Throughout the class, I continued to visualise, meditate and work my way through the 26 postures. I accepted the heat and my profuse sweating, and continued to breathe, meditate and enjoy the experience. For some reason, whenever I visualise and repeat this I always feel better, less confused, more empty (and in a good way). Feeling very refreshed, albeit a little tired, but very happy to have listened, tuned in and removed my frustrations.

"..Om Mani Padme Hum.."