Friday, March 20, 2009

Burn More Calories with Interval Training...

What is Interval training you ask?

It's not as complicated as you may think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

Take walking. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

Benefits of Interval Training:

  • You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.
  • You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you'll burn by keeping up the pace for the full 60 minutes.
  • You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
  • You don't need special equipment. You can simply modify your current routine.

I especially like to do Interval Training when I'm in a rut or getting bored with my current routine.
Try This:
Indoor Cardio Workout i.e. Treadmill, Elliptical, Stationary Bike
30 Minute Session

Minute 0-2 - Brisk walk
Minute 2-5 - Moderate Jog
Minute 5-7 - Brisk Walk
Minute 7-12- Moderate Jog
Minute 12-14 - Brisk Walk
Minute 14-15 - Sprint
Minute 15-17 - Brisk Walk
Minute 17-22 - Moderate Jog
Minute 22-24 - Brisk Walk
Minute 24-25 - Sprint
Minute 25-30- Cool Down- Walk-
If you haven't been active for sometime try and modify the times and speeds for what suits you at this time. You can set a goal to reach higher levels as you go!

If you prefer an outdoor activity I like to base my times by songs on my Ipod.
Each time a song switches, switch your pace. (Walk, Run, Walk, Run...)
This works well since we don't always have a stop watch or timer right in front of us while outdoors.
*You can always set a playlist that switches between faster and slower paced songs to help you along the way.


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