I liked this website where you can put in your age, weight, duration of exercise, and average heart rate. I did 54 mintues of Pure Cardio and then Abs and got an average heart rate of 167 beats per min (90% of my estimated maximum heart rate (186bpm). My heart rate max was 186 with my Polar F1 HRM. My calculation came out to an estimated 714 calories burned per hour. In 54 minutes and 6 seconds I will burn approximately 644 calories! WOW.. I am drenched in sweat!!
The following equation from the Journal of Sports Sciences calculates the calorie expenditure for women: Calories = [(0.074 x Age) + (0.4472 x Heart Rate) -- (0.05741 x Weight) -- 20.4022] x Time / 4.184.
Men use the following equation: Calories = [(0.2017 x Age) + (0.6309 x Heart Rate) -- (0.09036 x Weight) -- 55.0969] x Time / 4.184.
Courtesy of Livestrong.com
I used this formula to calculate my calories burned at an average heart rate of 179 and a 40 minute workout. It comes out to 526 calories for my workout today. I have a HRM with a chest strap but it doesn't calculate calories burned. It's an F1 Polar HRM which I got a long time ago for spinning classes but I use it now for my Insanity workouts because it's "High Intensity Interval Training!" I just ordered the S7 HRM from Walmart and it was $29. I'm just using it to get the calories burned since I tried a pedometer and that didn't read accurately. It said I only burned 80 calories for 2 miles and that's not accurate for doing the Insanity workouts!
Before Insanity, I was in a rut. I used to run on the treadmill but started having right knee pain. Everytime I ran or walked downhill, my knee started to throb. I was getting discouraged because I wanted to work out, but I didn't think I could push myself without injury. I was actually scared that I wouldn't be able to do Insanity because of all the squats which used to hurt my knees. I decided to give Insanity a try because I thought I could just go at my own pace until I got stronger and I started Insanity May 7, 2012. It came to my surprise that I didn't have any knee pain from the Insanity workouts. I think the strength training actually helped me from having knee pain (like physical therapy). I push myself and I don't have any problems doing the workouts and I started seeing results in the 2nd week! I orginally wanted to lose 10lbs but then I started seeing my body tighten up and it gave me a new perspective. I really don't care how much I lose anymore, I just want to look ripped!! As long as I can feel healthy and look healthy, that is more important to me. The Insanity program has given me my life back! I feel so energized, motivated, and commmitted to this lifestyle change. Everyday I wake up, I am excited to push play on my DVD player because I know I will look good and feel good! It's not even the end up my 2nd week and I've lost 2.5 inches= 1lb! LOL.
I got my HRM up to 191 again and average at 170. I feel great and feel tighter. I can see my abs starting to form. I think I will post my 2 week pics after this week is over. 70% is changing your diet and 30% is keeping up with your exercise! I think for me changing more to a plant-based diet, that is more alkaline has made a tremendous difference. I am recovering so quickly and I don't feel sore! I am amazed by how I feel!
Finally got my HRM working again. Changed the battery and put the chest strap on and it started working once I started working out. I couldn't believe my HR got up to 190 for a 40 minute workout. That is insane!! CRAZY!! My average HR was 179, so I am at the max interval (167-178) which is 90-100% of my max heart rate. I'm probably not burning as much calories because I have to take breaks a lot to bring my heart rate down, but I am sweating like crazy!
Yesterday was Cardio Recovery for 40 mintues. It was yoga, pilates, strength training, and it was great to stretch out the sore muscles. I think Day 1 I was the most sore because I was just starting off. Now I feel the burn but I can make it through the day without whining about how sore I am! LOL!! I think I am getting stronger and I have tomorrow left and then Sunday off. I can't believe I excercised 6 days in a row! That is insane! I feel better... and I keep pushing myself to "DIG DEEP!!"
Shaun T has changed my life!! Thank you!!
Lots of push-ups and triceps! I was pretty sore yesterday and today, but thankfully Ibuprofen and Aspercreme helped so I could get through my workouts. Actually, after working out my muscles weren't as stiff from yesterday and I just did some extra yoga stretches because my lower back was hurting. Drinking a recovery drink helps a ton too! This is the Vega protein shake that I drink and it's really good! I will definitely buy this again. You can get it at your health food grocery store.
YAY I DID IT!!! THe workout was so hard but I dug deeper and stuck it out! I can't believe it:)
I'm drinking a Vega Shake post-workout and the flavor is Tropical Tango! It's only 95 calories, and it's lactose-free, Soy-free, Gluten-free, and Sugar free. It's only made with plants and fruit. I'm not a vegetarian but I love trying new foods and drinks that are healthy. It's really good and better tasting then the whey protein shakes that I have drank in the past.
I also started drinking Almond Breeze Unsweetened Almond Coconut Milk. It's only 45 calories.
I found some motivation to get my 6 pack ABS!!!
OMG!!!!! I just started the INSANITY workout today and it kicked my butt! I did the fit test and here are my results on my fit test.
I felt like I paused it after doing the first 4 to take a rest, then I did another 2, rested (paused the DVD), then finished the rest. I thought the hardest one for me was the Globe Jumps (I can't jump and do squats very well, plus I have a bad right knee so I am a bit cautious). Suicide Jumps were really hard too (another squat and jump maneuver + planks), and then lastly, I would say Push-Up Jacks (it's hard to do push-ups fast and still get the right technique). I hope tomorrow I won't be too sore! I was so exhausted right after the FIT TEST!
I calculated my daily calories that I needed to lose weight but also have enough calories for this intense workout. They say you will burn 500-1000 calories in one work out and I believe it! I'm going to work out 6 days a week (they give you a calender), then take Sundays off to recover.
I will keep updating as I see my progress for the next 60 days!! Have a great day and I already feel better, especially that I have committed to this and I will "Dig Deeper!!!"
Another thing that I recommend is wearing a heart monitor. You don't realize how fast your heart is beating after a few minutes of this workout and you could burn-out real quick. Take a rest when you feel dizzy, nauseated, or out of breath, and go at the pace that you can so you don't make yourself sick. Eat a smaller meal before workouts, and eat/drink a recovery shake or something more dense post-workout.