DOMS

It's been a while since I've tried out a dvd and so yesterday I thought the time had come to give one a go. I meant to do the third in the Aussie Fit series I've been reviewing, Great Buns, and so complete the set. Instead I accidently put in Dynamite Legs (previously reviewed). I didn't realise my mistake until after the warm up, by which time I decided I may as well just keep going. I find this particular dvd challenging. Instead of struggling to keep up I just did as much as I could but still managed to do about 75% of the exercises without too much trouble.
That is until today.
O M G!!!
Delayed onset muscle soreness.
Hands up who knows where their glutes and quads are.

Calorie Killer Circuit - Shannan Ponton & Michelle Bridges (2008)

Cover blurb:

Get ready for a whole new dimension with the efficient and effective The Biggest Loser Calorie Killer Circuit DVD.
Australia's much loved trainers, Shannan Ponton and Michelle Bridges, guide you through a seriously fun calorie-burning workout that's sure to get you moving and into shape! Specially designed with fat burning and strength conditioning in mind, you'll push your body to the limit - it's perfect if you're really serious about getting into your best shape ever and really driving your weight loss into turbo mode!

Review: Australian Biggest Loser trainers Shannan Ponton and Michelle Bridges lead a 50 minute program that focuses on quick changes and circuit work. After a four minute warm up is a ten by one minute circuit section - each exercise is demonstrated in advance,

The third in the Australian Biggest Loser series, Calorie Killer reminded me a little of Michelle's circuit training DVD; the focus is on reps within a set time period, in this c

What I liked: I'm discovering circuit training suits me - knowing that I've only got to do x number of reps or continue the exercise for x amount of time makes it easier for me to commit to it and work hard, instead of holding back because I don't know how much reserve I need to keep.

There's a nice emphasis on technique, particularly with the standing leg work, and the trainers mention several times that it's important to keep going and lower the intensity if necessary, rather than just stopping.

One of the participants consistently performs low-impact versions throughout the program, and this is frequently pointed out - I didn't buy that it was because she had a sore ankle, though, and don't know why they'd bother pretending this was the case rather than stating they'd included a lower impact alternative for beginners or viewers with mobility issues.

What could have been improved: there's very little notice of what's coming up next, particularly once the program moved out of the circuit section.

Overall: I quite enjoyed the workout, and think I'll be better at it after a few repetitions, once I'm familiar with the program. - Alex

Confession

The last ten days or so have been an abject failure - no meaningful exercise (unless you count a saunter to the shops, and I don't), combined with really poor eating, have meant that I didn't even weigh in last week. Why? I have no idea, and I really need to work it out or this is going to happen again and again.
However, it's a new day and a new week, and I've climbed back on board, with a pre-breakfast work out, healthy meals thus far, a plan for dinner out tonight with friends (minestrone or fish, no wine or dessert, and only one piece of bruscetta), and a new challenge. Yes, it could be argued that I'd do better only changing one thing at a time, and I think that position has decided merit. But I've been inspired by Lynn, my cousin, and last night's Biggest Loser finale. So in addition to restarting the 12WBT exercise program, creating a diet regimen that has a realistic caloric intake* and documenting both of these on CalorieKing, I'm also starting the Couch to 5K.
C25K is a program designed to get inactive people up and running 5k or 30 consecutive minutes in around 9 weeks. Lynn did it last year, which I found very impressive, as she's not a born runner and I never really bought the concept before that. The emphasis is on a slow, sustainable pace - no more that thrice a week, no longer or further than the plan, and a strongly encouraged option of repeating weeks until each stage is comfortable before moving on to a more vigorous level.
I can walk for miles without a problem, and will be reincorporating this into my regular routine when I return to work next week, but I've never liked running. I was very compliant at school, except for the time I put my foot down in year twelve and refused to run cross-country around the school perimeter, and that was when I was unfit and a little chubby but (though I didn't realise it at the time) normal weight. And now, over twenty years later? Between the discomfort, the public spectacle, my lack of co-ordination, and some quite significant secondary sexual characteristics, the whole thing's frankly unattractive. It doesn't help that the last time I ran a managed to fracture a couple of hand bones.
But it's only twenty minutes, there's a park five minutes away, it's a gorgeous day, I have a sports bra, and I don't need to run for more than ninety seconds at a time. And as Lynn said, it's about the time, not the speed. So Week 1, Day 1 is about to begin... - Alex

* based on my height, weight, age and physical activity, various online calculators have estimated this at between 1,700 and 2,115 calories per day. I'll be aiming a little lower than that and, like Jillian Michaels suggests, varying the actual count each day

The Biggest Winner: Shape Up Front – Jillian Michaels

From the cover:

the first of five fabulous DVDs in the Jillian Michaels fitness collection, The Biggest Winner, How to Win by Losing, Shape Up – Front gets your body moving and your blood flowing with a lower and upper body workout to make your body burn twice as many calories – so you’ll melt off the fat and lose the weight. You can win by losing with Jillian Michaels, TV’s toughest fitness trainer and life coach.

Review: after my second go round with the Australian Biggest Loser’s Cardio Burn DVD I decided to buy my own copies of their three part series. Unfortunately none of them were in stock at the JB store I went to, but this 5-DVD set looked promising – for only $11 more than the single Michelle Bridges program I could get five workouts, and even if I passed on the Cardio Kickboxer option (not a good idea for unfit people who have poor coordination, as I learned trying TaeBo several years ago) that still seemed pretty good value.
The preamble strongly recommends watching the DVD through once before attempting, which wasn’t a problem, because unfortunately there’s no indication on the cover that you need equipment – hand weights, which I have, and a step bench, which I don’t. The bench is an integral component of this program, featuring in around 80% on the exercises. I have been stirred to buy a stepper, though so far have been unable to find one three-feet long as suggested (72cm is the closest I’ve tracked down thus far).
What I liked: there’s no question this is an intense workout – I felt breathless just watching the routine, and the team of very fit participants looked like they were working hard; one of the team does modified versions of around 10% of the exercises
What could have been improved: an indication on the cover that equipment is needed; flagging that this is aimed at intermediate and advanced levels; any kind of suggestion that you could work at a less intense pace; an opportunity to check pulse rate.
Overall: I quite like the idea of coming back to this DVD collection in a couple of months, when I’ve got increased strength and fitness. I quite liked Jillian’s style and certainly think the program’s doable, but not quite yet - Alex

Cardio Walk for Weight Loss – Madeleine Louis (2008)

From the cover:

This is the workout to get you moving and rev up your metabolism. Cardio Walk for Weight Loss integrates fitness-walking movements with low-impact aerobics techniques, creating energizing 10-minute indoor workouts almost anyone can do anytime, anywhere.

Review: based on the idea that three ten-minute periods of exercise are as effective as a thirty-minute workout but easier to incorporate into the rest of life, Cardio Walk combined three ten-minute workouts (80% cardio and 20% strength training) with a flexibility segment. Like the recently reviewed Super Shredder Circuit, the Cardio Walk DVD can be programmed to play in the order you prefer, or you can follow the routine as performed, which I did.
This is a really low-impact program, though there are some higher impact options involving light jumping, and it primarily comprises stepping from side to side, marching and other similar moves, combined with arm work (including hand weights). None of which sounds particularly exciting. Yet somehow I found myself sweating more heavily during this DVD than I think I have with any other program, and my pulse was ticking along at 125bpm (up at the 80% mark for me).
What I liked: the introduction includes a very clear overview of the program – based on research, what doing the workout entails, and what the exerciser should be aiming for. In this part and in every segment she discusses the exertion target: on a one to ten scale, where one is sitting on the sofa and ten is more than we’re looking at here, the aim is five or six, maybe seven. Madeleine also says several times in each section that, if things are getting too much, hands can be put on hips and the arm parts forgotten. The choreography is fairly easy even for someone as uncoordinated as I, without being mind-numbingly repetitive. There’s also a very nice cool down section that includes well-held stretching, in contrast to some other programs that treat this element far more cursorily.
What could have been improved: in the opening Madeleine says that one of the performers will do the higher intensity version, the other will show a modified variant, while she’ll aim for something in the middle; however this was rarely the case – while the performer on the right did more high-impact moves, the performer on the left also held weights, jumped along a bit, and didn’t consistently move at a modified pace or leave her arms out of it.
Does it do what the blurb promises? I’d rather get my vigorous exercise out of the way early in the day, in one block, and add incidental exercise and walking later on. Even if I worked from home I think I’d be unlikely to pop on a DVD several times a day. I’m not the mother of young children, though – thinking of friends who are, I think this kind of program could be well integrated into a routine that otherwise wouldn’t allow for half an hour of continuous exercise.
Overall: I didn’t have high expectations for what’s essentially a walking DVD. I was happily surprised to discover that Cardio Walk is an effective workout that, though probably too tame for the kinds of athletes shown on other workouts I’ve recently reviewed, really pushed this out of condition chick - Alex

Super Shredder Circuit – Michelle Bridges (2009)

Cover blurb

Are you someone who gets bored easily? I have the answer. This type of training is my specialty and this DVD is just like a real personal training session with yours truly. I do this style of training at least twice a week and it kicks my butt.
That said, I know that my mum can do this workout too, it is for everyone as I have covered every option. There are 5 circuits, each one goes for 5 minutes, so once you've done the warm up you can do all 5, or just 2, depending on your time. The more you do though, the better the results. You will work muscles you never thought you had and yet because of my methods of balancing the perfect workout, you will be surprised at how you can last the distance and do far more than you thought!

Review: After an introductory warm up the program is divided into six, five minute circuits, each with five exercises that are done for ten repetitions, for a total of fifty moves. You can arrange the circuits in the pattern that best suits you, as the DVD is programmable.
I was surprised by how much I enjoyed doing the circuit program – as we continued through each section I found myself getting better able to do some of the moves, and quicker at getting up and off the floor. Even with an exercise bra I found the jumping moves uncomfortable, but at every stage there were lower impact versions visible and I mostly did them. Despite that I was sweaty and panting quite quickly.
What I liked: Michelle emphasises at the beginning of every section, and during it, that there are modifications for the higher-impact moves and for some of the more intense moves (eg push ups); in every section one of the team is designated as the modified performed, and s/he works with that modification throughout the circuit instead of returning to the normal level part way through; there’s also an emphasis on continuing with the program even if you can’t manage all the reps in that section – the goal is to move from exercise to exercise with the DVD, and work on improving the number of reps, intensity and performance level with repeated sessions. I also liked that the instructor doing the modified versions evenly rotated through the demonstrators, rather than just the women.
What could have been improved: the cover doesn’t mention anything about equipment – you definitely need hand weights, which I have, and though some of the team use a step bench Michelle notes that that’s optional, demonstrating step-less alternatives; the cuts between sections could have been a little brisker, but that’s a quibble – I’m actually pretty happy with the DVD as is.
Does it do what the blurb promises? I agree that a lot of the options are covered, and that you'd get a comprehensive workout regardless of your fitness level. The comment that Michelle's mum can do the program made me smile - my mother's eighteen months shy of seventy and considerably fitter and more flexible that I am, so I didn't see that as at all comforting!
Overall: definitely a program I’ll be doing regularly and which I’m glad I bought. I look forward to working my way up to the advanced moves, and will try some of the higher impact sections when I’m a little less voluptuous and/or can manage two sports bras - Alex

Heat in Your Feet – Aerobics Oz Style (2002)

Cover blurb:

Heat in Your Feet (Do it the Latin way!) is another pulsating fitness tape from the team at Aerobics Oz Styler, the world’s most-watched weekday workout show. You’ll literally feel the heat as you go through specially-created routine… you’ll be seduced by the exciting, throbbing rhythm of Latin American music. Low impact workouts were never easier or more enjoyable… all to the sound of foot-moving delights led by Jose Garcia. [elipses in original]

What I liked: I’m so glad I borrowed this from the library instead of paying for it. With the exception of the cool down at the end, where the stretches were held for at least thirty seconds, there was not a single thing about *Heat in Your Feet that I liked.
What could have been improved: I’m going to skip over the hosts and performers, including one disturbingly plastic-looking woman, and go straight to the routine. Heat in Your Feet is not for anyone who lacks coordination or rhythm, and though there’s a cursory attempt at demonstrating the various steps I never felt as though I had a handle of the routines. And even though I moved at the demonstrated pace, albeit often doing embarrassing and uncoordinated versions of the steps, and was even a little short of breath, I never felt as though I was working. That’s not because I was having so much fun I didn’t realise I was even exercising (as though I was in a Zumba! ad) but because I suspect my pulse never went about 80. I didn’t even work up a sweat, just a whole lot of frustration at my lack of coordination and at the time ticking by.
Does it do what the blurb promises? No, not at all, at least for me.
Overall: if you already have a grasp of Latin dance, or even have a hint of coordination and musicality, this may be a fun way to spend an hour. I don’t think you’ll get a great deal out of it, let alone “literally feel the heat… [and] be seduced by the exciting, throbbing rhythm of Latin American music.” Although I also disagree with the jacket blurb that this is an enjoyable routine, I can’t argue that “low impact aerobics were never easier” – Alex

Cardio Burn - the Australian Biggest Loser trainers (2008)

Cover blurb:

Get Fit Fast! The Biggest Loser Cardio Burn workout DVD is designed to get your heart rate up and burn body fat. The Biggest Loser trainers Shannan Ponton and Michelle Bridges take you through step by step routines that tone your upper and lower body and abs. Its [sic] fun, it’s fast and will have you feeling the burn in no time. What are you waiting for?

Review: Australian Biggest Loser trainers Michelle Bridges and Shannan Ponton present a one hour program designed to raise heart rate and burn fat, alternating leading sections that focus on low impact movement, strength training and core fitness.
This is definitely an intense work out, at least for an unfit beginner. I was breathing hard within a few minutes, and at the twenty-two minute mark (which I’ve come to realise is my default “enough!” point that I have to break through) I was breathing so quickly when I tried to drink I choked on a mouthful of water. I certainly felt a sense of accomplishment on making it through, and also felt like I’d launched myself back into my program. I found myself thinking of Lynn from time to time, when I’d hear that dreaded phrase “and now the arms!”
What I liked: the handoffs between Michelle and Shannan are nice, though I didn’t buy the spontaneity (“what have you got for us now?”); the routines are signposted with plenty of warning, so I always knew when to change or what was coming; subsequent sections built on sequences developed earlier, so that though there’s variety there’s also familiarity; the intensity’s challenging but achievable; there are several versions of some exercises (push ups, the plank) depending on where you are; and there’s certainly scope for more advanced exercisers.
What could have been improved: I don’t have enough room in my living room to run eight steps forward and eight steps back without worrying I’ll run into something; in one section Shannan repeatedly said to do three reps of one move but only did two before moving on; useful advice about intensity and modification for beginning exercisers came at the end of the tape; there’s no opportunity to check your pulse, or guidelines about intensity to aim for; very little focus on technique; I had no idea how many sections there were or how long I needed to pace myself; the stretching was a little perfunctory; and the camera work was at times unhelpful, with a close up of the presenter several times being shown while a new move was being introduced.
My biggest criticism, though, is about an area that could easily have been a strength – in the floor work Michelle and Shannan were joined by four people to demonstrate versions of the exercises: modified for beginners, the standard move, and challenges for advanced athletes. Unfortunately the participants were arranged behind each other, so the foreground of Shannan on one side and Michelle on the other significantly obstructed the views of the advanced and beginner versions. The camera angle didn’t change, I could rarely see anyone except Shannan and Michelle, and while sometimes they demonstrated two versions for the most part they did the standard variety.
Overall: I was soaked, breathless and a little disappointed at the end of the first workout; when I did it again today I found familiarity with the program helped. This time I was better able to see variations, working at a slightly less intense pace, and felt a little more accomplished. I borrowed this DVD from the library but am thinking about buying my own copy - Alex

Body in Progress – Jennie Garth (1992)

Cover blurb:

Fitness has nothing to do with a bathroom scale. Its [sic] about feeling great and looking your best. Jennie Garth has found the answer with a specialized low impact toning fitness program designer for her, by nutrition & fitness expert Tina Rocca.
In Jennie’s program she will show you that being fit,
feeling energized and looking terrific, comes from balancing exercise with a practical and nutritious diet. Join in as Jennie shows you that “Thin’s Out & Healthy’s In!”, as she starts you on a revolutionary program, that will bring out a healthy & beautiful new you!

Review: Beverley Hills 90201 star Jennie Garth presents a forty-five minute low impact aerobics program. After a warm up and aerobics section she moves on to a short series of lower body exercises – predominantly lunges – followed by floor work that includes a long section of ab work, and concludes with a stretch and cool down session.
This has been my only workout tape for over a decade, not that I’ve done it with any kind of religiosity. That’s made it hard for me to review the program with much objectivity, but I’ll do my best. I do remember reading a review of it quite some time ago – the main criticism I remember were that Jennie’s approach is informal, and I agree that she’s clearly not a fitness professional. There’s not a lot of warning about changing moves or direction, occasionally she miscounts, and there’s a striking cut at one point that skips a rep. But the biggest issue that long-ago reviewer had, of remarks like “this is pretty intense for a warm up,” and “you know what I’m doing, just follow along,” I find reassuring. Jennie’s certainly not intimidating, and the program’s aimed at beginners.
It’s also aimed at young women, and the focus throughout is on health over dieting and scales. After the workout section Jennie talks about issues she had with dieting and body image when starting out – fasting all day than bingeing in the evening – and how she realised that a healthy, well-rounded lifestyle was better and more sustainable.
What I liked: before the warm up there’s a reminder to have good work out shoes and water; the style is informal and genuine; as the warm up begins the audience is given a map of the workout so I knew what to expect; technique is both verbally emphasised and demonstrated during the sections where injury is possible (making sure knees line up with feet when bending, not using arms to pull up when crunching); there’s an opportunity to check your pulse part way through, with a chart of target heart rates according to age and advice on what to do is your pulse is below or above that target; there’s account down for the last couple of minutes of each section, reassuring the fatiguing beginner that the end approaches; and there’s a recommendation about how often to do the workout.
What could have been improved: one section, which I’ve never yet been able to master, is medium impact; the pulse check comes almost at the end of the aerobics section, which is a little late to change intensity; the stretching section is adequate but the individual stretches are only held for a few seconds.
Overall: even doing this workout for several consecutive days I find it engaging and challenging. I have enough muscle memory that I can follow along even after a significant break, and many of the moves can be modified more advanced viewers - Alex