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Archive for the tag “treadmill”

Un-dull the gym bike

Hi there!

Today was cardio day and I did a mix of treadmill work and bike work. Anyone that’s used a gym bike repeatedly probably understands that it can get quite monotonous and boring and the drive to keep pushing yourself dwindles away relatively quickly. However, today I tried a different type of bike session involving my gym playlist on my iPod. It’s almost like a little game you play against yourself. It’s really easy but can get your heart rate soaring at times, so it’s a really good HIIT workout.

Basically, after your warm-up start your chosen playlist. You want to have a mix of heavy, fast songs and slightly slower ones to achieve a mix of strength and speed work. Once you’ve started your HIIT session you cannot touch your iPod unless it’s to change the volume. The idea is that from now until cool-down you have to match the beat of the song that’s playing. No changing. To achieve the beat you need to change the resistance to allow you to match the beat whilst still working hard. If a really fast song comes on do not drop all resistance and let your legs freewheel. Make yourself work! What you’ll find is that instead of watching the clock you’re concentrating on the song and trying to think of any changes in the beat or how a particular song goes. It distracts you from the time and has you challenging yourself. It’s quite fun!

A couple of really good songs to have on your playlist can be found in my previous post here.

Give it a go and let me know what you think!

Gym Bug


Lower Intensity Interval Training

Hi there!

I found another variation to an extremely dull treadmill session! It’s slightly lower in intensity than my 1-minute off, 1-minute on one which is good if you’re wanting to a good workout but for whatever (legit) reason can’t quite manage it. Don’t let the title fool you, this will still get your heart rate up and you nice and sweaty (if you’re inside, although an outdoor treadmill seems a bit dodgy). Lower intensity should not mean easy, it should be slightly easier than you high intensity.

It’s really straightforward and you can alternate it really easily into different workout lengths.

First thing is first warm up for 5-minutes; best to start at a brisk walk and build up to your recovery pace (run at recovery for at least 1-minute and 30 seconds).

Now the fun begins.
2- minutes at a medium-intensity incline (I use 6%)
1- minute recovery pace
2-minutes at a fast run (I use 14.5 km per hour)
1-minute recovery pace
Repeat for desired length of time.
Cool down (5-minutes)

There you have it! It’s lighter but still incorporates a bit of interval training. This is good for beginners, a slightly more relaxed workout or to try improve endurance or build up your speed (maybe you’ve got a race coming up?)
If you’re looking to improve speed then best do repeated sessions of 2-minutes at a fast run instead!

Have a great day, we are half way through the week! You’ve got this.

Gym Bug

Music Motivation

Hi there!

The end of the year is (scarily) fast approaching. Christmas is literally just around the corner which means New Year’s is peaking round too. If you’re like me, the gym is getting a bit tiresome. I have a (potential) solution! Music. I find it’s a great way to motivate myself and it can help change up a workout!
How can it help change up a workout? For example, instead of doing your usual bike session of solid cycling for 45 minutes you could cycle in time to the music. Try to keep the rhthym with your pedals to match the beats in the song! If you’re runnng outside this is also a great way to mix it up. Both these methods incorporate HIIT too!

Below is a list of songs I love to have come on when I’m in the gym. My actual “gym playlist” is 433 songs long, so they’re not all listed!

  1. Anywhere For You- John Martin
  2. Battle of One- Thirty Seconds to Mars
  3. Brick by Boring Brick- Paramore
  4. The Calling- Alesso & Sebastian Ingrosso
  5. A Call to Arms- Thirty Seconds to Mars
  6. Dare You- Hardwell feat. Matthew Koma
  7. The Fighter Remix- Gym Class Heroes remixed by Dj Reidiculous
  8. Gentleman Remix- The Saturdays remixed by Alias
  9. Ignorance- Paramore
  10. Just One Last Time- David Guetta feat. Taped Rai
  11. Kings and Queens- Thirty Seconds to Mars
  12. Little Bad Girl- David Guetta feat. Taio Cruz & Ludacris
  13. The Other Side Remix- Jason Derulo remixed by Jump Smokers
  14. Our Time Now- Plain White T’s
  15. Pump It- Black Eyed Peas
  16. Reload- Sebastian Ingrosso
  17. Under Control- Alesso & Calvin Harris
  18. Wasted- Tiesto feat. Matthew Koma
  19. When You’re Looking Like That- Westlife
  20. #Selfie Remix- The Chainsmokers remixed by Botnek

This is just 20 songs, but they have excellent rhthym and a variety of different beats. So add to this with some of your favourites and get back on that treadmille/elliptical/spin bike/pavement and keep going! A one hour workout is a teeny, tiny fraction of your day but you’ll feel great after it and be improving yourself day-on-day!

Anyone got any must haves on their playlist?

Gym Bug

Gym Bug’s Simple Gym Rules

Hi there!

This post might come across as slightly “rant-like” in nature. It’s not my intention, but it could happen. Anyway, it has to do with gym manners and how to behave in a gym. I’ve noticed my expectations and my behaviours sometmes vary differently to others (as with all situations in life). But I thought I would give a run down of how I act and would like others to act towards me in a gym. I’m really interested in people’s opinions so leave a comment/tweet if you have any points to make!

The thing that gets me the most in the gym is when there is a whole line of machines available to use and someone strides along and uses the one right next to you. It’s a little creepy and very annoying. This happened to me the other day. I was using 1 of 10 treadmills and instead of selecting any of the 8 not next to me (I was at the wall) he went right next to me. It’s honestly incredibly off-putting and unnecessary. Also, if you do decide to break this rule, don’t make it worse by streching in the tiny space between my machine and yours (someone did this to me on the bike). So;
Gym Bug Rule #1 ; give a gym goer some space (if possible).

Something else that’s unnecessary? Staring. Yes, I’m dripping in sweat, very red faced, doing some strange stretches/abdominal exercises and pounding on the treadmill (HIIT), you’re allowed the occassional glance to work out what the hell I’m doing. But continuous staring? Especially when I make blatant eye contact? No.
Gym Bug Rules #2; stop staring, it’s damn creepy.

A point on cleanliness. At my gym, there is a clear sign asking you to clean machines with some paper towels and a cleaning spray (that smells very pleasant). It’s a matter of hygiene and politeness. If you’ve dripped/drooled/spat all over a machine, don’t leave it for the next gym goer to deal with. It’s uncomfortable and a little it gag-reflex triggering. Also, a towel can be handy to have to mop up drips off your head and body during cardio, this make clean up easier too! Towel during weights also means you can sit on it, preventing sweat transferring to the seats.
Gym Bug Rules #3; cleanliness is next to godliness, wipe machines after use.

Huffing and puffing. I get it, lifting heavy is hard and sometimes a little squeak or puff escapes me as I’m focusing on my breathing. But excessive grunting is seriously not necessary. Shouting is major no-go for me too.
Gym Bug Rules #4; indoor voices, you are indoors afterall.

Machine usage. This is particularly about strength conditioning machines (e.g chest press, leg press, calf rotary, shoulder press) and doing it in sets. If you’re using a machine and taking breaks in between sets, it’s only fair you get up and give others the opportunity to use the machine in between. Don’t sit there staring at your shoelaces (or other gym goers, refer to 2) and hog the machine when others can use it.
Gym Bug Rules #5; sharing is caring, don’t hog.

Those really are my 5 peeves and my personal rules that I try stick to. I think it’s important to consider other gym goers. For some, it can be uncomfortable working out in front of others, there’s no need to make it worse!

But it’s a Saturday. Have a relaxing weekend, friends! Anyone like me, enjoy rest day tomorrow!

Gym Bug

Monday Mayhem-Don’t Miss Out

Hi there!

So it’s Monday (boooooo), which means you’re returning to work, school, some form of unenjoyable activity perhaps? Maybe you’ve had an exciting weekend involving booze, too much food? Maybe it was super boring and you’re excited to have something to do? Either way, it’s the beginning of a new week and the one thing you shouldn’t do? Miss a Monday workout!

Why? Personally, I feel it sets me up for the week. Gets me on the right path for the rest of week workout and eating wise. My Monday’s consist of an early morning cardio workout (I shall explain in a minute) followed by Uni work and class. It helps me establish my weekly routine again after the weekend and gets me motivated!

So, I thought I’d share my workout, in terms of my experience with it, it’s relatively new. I started doing it a few weeks ago because I found the monotonous 45-minute bike or treadmill session unbearable, plus its get in super-fit-heartpumping HIIT in there too!

So here it is;

ABS for around 10 minutes

Set 1; 5 minute warm up on the elliptical maintaining 140-150 rpm

Set 2; 15-minute treadmil session (HIIT)
1 minute recovery speed (10.5km per hour)
1 minute incline (6%) at hard pace (13.5km per hour)
1 minute recovery speed (10.5km)
1 minute uphill climb (incline 11.5%)
1 minute recovery speed (10.5km)
1 minute sprint (16.5km)
1 minute recovery speed (10.5km)
1 minute of any of the three options above
1 minute recovery speed (10.5km)

Set 3; 10 minute HIIT bike
1 minute off
2 minutes on
*Use any technique in here to get your heartrate up. Mix it up with sprints and hill climbs.

Set 4; 5 minute elliptical session (140-150 rpm)

Set 5; 10 minute HIIT bike


Make sure you cool down correctly and do some stretching. Flexibility is really important and can help prevent injuries!

I will do a post later on about different ways of getting your heart rate up whilst using the bike. It looks like a lot but this whole workout takes me an hour (45 minute cardio, plus 15 minutes (+/-) abs and stretching).
Typically, I grab a banana before I hit the gym then refuel with porridge when I get back! My days are varied but I always eat something before and after hitting the gym.

Tomorrow it’s weights day! For me, an exercise week consists of 3 cardio sessions and 3 weights sessions, with Sunday off. A rest day is important, don’t forget that!

I can’t promise I’ll post everyday but I have ideas for posts that I want to do so watch this space!

And remember, “perfect” is subjective, get happy, get healthy, don’t let others opinions get in your way.

Gym Bug

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