November 6, 2009: Miraval. You can't sit down at a table at the Miraval Spa where about 100 readers have joined me and the More edit team to relax and rejuvenate without the talk quickly turning to that dreaded tire around all of our waists. Every woman I meet, no matter what her shape or size, finds waist management a chore. Luckily, Dr. Pam Peeke took the situation in hand at 7 A.M. this morning and gave us some quick tips we all can all use (and remember easily).
#1: Pump up the intensity of your workout. If like me you've been doing that 40 minute slog through the cascades on the stationary bike for ten years, Peeke says, "No more!" Switch to a 3 to 1 intensity training schedule for your aerobic training. What this means is doing three minutes of your chosen aerobics at your base rate (for me this is level 8 on the stationary bike) and then pump it up two to three levels for 60 seconds (Peeke moved me up to 12). Really push hard. Then come back down to base rate for the next three minutes. You need to sweat says Peeke: "You need to see the glowing neck and face."
#2: Stop counting time. Count calories! (This was a shock to me since all we tell readers is to stop counting calories when you eat. ) You need to continue doing this 3/1 high-intensity workout until you have burned 400 calories-burned. Peeke says that on the typical elliptical trainer this should take about 30 minutes. But it's up to you how you want to burn those 400 calories. "If you want to take four years to do it, rock on!" she says. "But you can get it done quicker. The more trained you are the faster it goes." Peeke believes women work harder when given a goal: "That's why I do it by mentality."
There is a double benefit here as well. "You not only get stronger and lose overall body fat," says Peeke, "but this kind of workout is excellent for shedding the menopot. Vitamin I (Intensity) is the treatment of choice to minimize your menopot."
#1: Pump up the intensity of your workout. If like me you've been doing that 40 minute slog through the cascades on the stationary bike for ten years, Peeke says, "No more!" Switch to a 3 to 1 intensity training schedule for your aerobic training. What this means is doing three minutes of your chosen aerobics at your base rate (for me this is level 8 on the stationary bike) and then pump it up two to three levels for 60 seconds (Peeke moved me up to 12). Really push hard. Then come back down to base rate for the next three minutes. You need to sweat says Peeke: "You need to see the glowing neck and face."
#2: Stop counting time. Count calories! (This was a shock to me since all we tell readers is to stop counting calories when you eat. ) You need to continue doing this 3/1 high-intensity workout until you have burned 400 calories-burned. Peeke says that on the typical elliptical trainer this should take about 30 minutes. But it's up to you how you want to burn those 400 calories. "If you want to take four years to do it, rock on!" she says. "But you can get it done quicker. The more trained you are the faster it goes." Peeke believes women work harder when given a goal: "That's why I do it by mentality."
There is a double benefit here as well. "You not only get stronger and lose overall body fat," says Peeke, "but this kind of workout is excellent for shedding the menopot. Vitamin I (Intensity) is the treatment of choice to minimize your menopot."
