Interval training is everywhere these days. If you haven’t heard of it or tried it yourself, you’re missing out big time! Perhaps you’ve done interval training without even knowing it – by taking a spin or other cardio-based exercise class, or maybe you incorporate sprints into your weekly jogs? Many of my clients tell me they are frustrated because their exercise routine is not producing the desired results of weight loss and improved fitness. Instantly I know that they are about to tell me they’re spending day after day doing the same monotonous routine – whether it is walking, biking, swimming, or pedaling away on the elliptical.
The answer is interval training. This type of program combines periods of high-energy bursts with periods of baseline/recovery work within one exercise session. During interval training the body shifts between aerobic and anaerobic exercise, and becomes more efficient at using lactic acid. Therefore, the body becomes able to exercise at higher levels for longer periods of time, improving your overall aerobic base and fitness level. Other benefits of interval training include: improved performance, endurance and speed; higher calorie burn; more interesting/less boring workouts; and shorter but more effective workouts. The great thing about interval training is that it can be incorporated into almost any workout, and people of all ages and fitness levels can do it. As you get more fit, just increase your levels to make it more challenging.
I have used interval training time and time again to help clients lose weight and improve their fitness base. You can do interval training for any type of aerobic exercise – outdoor walking or jogging, and gym equipment such as the treadmill, elliptical trainer, recumbent or stationary bike, stair climber, etc. Make sure to get clearance from your doctor if you have any cardiac risk factors or other health concerns.
So how do you get started? You should be able to get a “kick-butt” workout in 30 minutes or less. Start with a short warm-up and get right to it. Choose a level of work that feels relatively “easy” and stay there for 2 minutes. “Easy” should feel like a 3–4 on a scale of 1–10. Increase the level so the work feels “moderate” and continue for 2 minutes. This should feel like a 5–6 on that same scale of 1–10 and a level that you could maintain for 20–30 minutes. Next, raise the intensity again so it feels “challenging” and work there for another 2 minutes. “Challenging” feels like a 7–8 — you wouldn’t be able to maintain this workload for much longer than a few minutes. Step up the workload one final time to a level that feels like a 9–10 and will bring you to your anaerobic threshold or “breathless”. Stay there as long as you can – between 30 and 90 seconds. Once you have completed this cycle, immediately go back down to your “easy” level and start the cycle again. Repeat this cycle about four times and cool down.
Try it out TODAY! Let me know what you did and how it felt. Challenge yourself to try something or some level you’ve never tried before! I look forward to hearing from you.
http://military-fitness.military.com/2011/02/get-quick-results-with-interval-training.html#more-2168
The answer is interval training. This type of program combines periods of high-energy bursts with periods of baseline/recovery work within one exercise session. During interval training the body shifts between aerobic and anaerobic exercise, and becomes more efficient at using lactic acid. Therefore, the body becomes able to exercise at higher levels for longer periods of time, improving your overall aerobic base and fitness level. Other benefits of interval training include: improved performance, endurance and speed; higher calorie burn; more interesting/less boring workouts; and shorter but more effective workouts. The great thing about interval training is that it can be incorporated into almost any workout, and people of all ages and fitness levels can do it. As you get more fit, just increase your levels to make it more challenging.
I have used interval training time and time again to help clients lose weight and improve their fitness base. You can do interval training for any type of aerobic exercise – outdoor walking or jogging, and gym equipment such as the treadmill, elliptical trainer, recumbent or stationary bike, stair climber, etc. Make sure to get clearance from your doctor if you have any cardiac risk factors or other health concerns.
So how do you get started? You should be able to get a “kick-butt” workout in 30 minutes or less. Start with a short warm-up and get right to it. Choose a level of work that feels relatively “easy” and stay there for 2 minutes. “Easy” should feel like a 3–4 on a scale of 1–10. Increase the level so the work feels “moderate” and continue for 2 minutes. This should feel like a 5–6 on that same scale of 1–10 and a level that you could maintain for 20–30 minutes. Next, raise the intensity again so it feels “challenging” and work there for another 2 minutes. “Challenging” feels like a 7–8 — you wouldn’t be able to maintain this workload for much longer than a few minutes. Step up the workload one final time to a level that feels like a 9–10 and will bring you to your anaerobic threshold or “breathless”. Stay there as long as you can – between 30 and 90 seconds. Once you have completed this cycle, immediately go back down to your “easy” level and start the cycle again. Repeat this cycle about four times and cool down.
Try it out TODAY! Let me know what you did and how it felt. Challenge yourself to try something or some level you’ve never tried before! I look forward to hearing from you.
http://military-fitness.military.com/2011/02/get-quick-results-with-interval-training.html#more-2168
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