5K Training Day 2; Low Volume Progressive Intensity Training

Yes, today marks day two of my training for the Run to Wrigley.

As before mentioned it was a 2 (2×1) – I started with 1 minute brisk walk at 3.0 then 2 minutes at 4.8, then 1 minute walk at 3.0 followed by 3 minutes at 4.8 gentle run, then 1 more walk / run and finished with a 1 minute cool down at 3.0.

I have long followed my husband in the free weight area, but with the baby needing to be fed during my workouts at times I am moving to Low Volume Progressive Intensity Training, something I can really sink my teeth into.

If you are not familiar with LVPIT here is the gist:

The increase you will see in progress with using multiple sets during a work out is marginal, studies have shown that using one set (2 sets if the first is a warm up set) can be just as effective as multiple sets, and it saves time to focus on other fitness goals – such as cardio & flexibility. Just like cardio, intensity, duration and frequency are inversely proportionate (you can get similar cardio benefits out of cranking up the incline at a steady pace as you would from running harder with no incline – something to think about if you suffer joint soreness). I was not ready today with my full 2 day split program so I opted instead for Chest and Triceps with 15 lbs weights:

  • Incline Dumbbell Press 1/15
  • Incline Dumbbell Flye 1/12
  • Dumbbell Bench Press 1/15
  • Dumbbell Flye 1/12
  • Overhead Triceps Extension 1/15
  • Triceps Kickback 1/12
  • Back and Side Extension 1/10 each
  • Rotary Torso 70 lbs 1/10
  • 5 minutes stretchiing
This is actually backed by Recommendations for Resistance Training Exercise ACSM 1995
  • Perform a minimum of 8 to 10 exercises that train the major muscle groups
  • Perform one set of 8 to 12 repetitions to the point of volitional fatigue
  • Perform exercises at least 2 days per week
  • Adhere as closely to the specific exercise techniques
  • Perform exercises through a full range of motion
  • Perform exercises in a controlled manner
  • Maintain a normal breathing pattern
  • If possible, exercise with a training partner
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