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| Interval Training: It Really Works! |
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Page 2 of 2 A couple of years ago, I was an avid fan of the show The Biggest Loser. It was so inspiring to watch individuals achieve weight loss goals that had once seemed so unattainable. By losing weight and completely turning around their lifestyles, they had cut their risks of developing some very serious illnesses including diabetes and heart disease. They had truly added years to their lives. While perusing the show’s website one day, I came upon an article about interval workouts. In a nutshell, interval training is defined as high-speed/intensity work followed by periods of rest or low activity. I printed it out, incorporated it into my fitness routine, and absolutely loved it! I started seeing great results, and I loved the options it gave me. I was able to do this workout on the bike, the treadmill, the stair machine, or even out on a jog. But then my days started getting busier. Before long, the paper became buried in the back of a drawer. I retrieved it a few months back and stuck it on the refrigerator, front and center. But before long, it had taken back stage, hidden by invitations, shopping lists, and coupons to Bed, Bath, and Beyond. Last week, I grabbed the paper off the fridge, typed it up again (it had seen better days) and jumped right back in! I’ve seriously been loving it ever since. I find this routine most useful on the weekends when it’s difficult to get to classes. And because it’s all spelled out in front of me (I literally place it on the machine’s magazine holder), it keeps me focused from start to finish. It’s amazing that I can actually burn more calories and get better results by slowing down throughout my cardio session. It’s an incredibly effective workout, and I happily share it with you now. From the archives of The Biggest Loser…. There are two ways to do cardio exercises: steady-rate and interval. Steady-rate means that you perform an activity such as walking for a specified period of time. It’s a great way to get your heart rate in its fat-burning zone and keep it there for a certain period of time. Interval cardio alternates high-intensity exercise with periods of slower-paced work. It can help you burn more calories and fat, improve your cardiovascular fitness, and expand your exercise options. Below are sample interval workouts for Level 1: Beginners; Level 2: Experienced, Low Conditioning; Level 3: Experienced, Moderate Conditioning; and Level 4: Experienced, High Conditioning. 1. Warm up: 5 minutes at a “light” pace. In other words, you can easily talk while exercising. 2. Speed up: 2 minutes at a pace that is “somewhat hard.” At this level, you can talk in complete sentences, but your breathing is labored (think of it as you CAN talk but you don’t necessarily WANT to). 3. Slow down: 1 minute at a “light” pace. 4. Speed up: 4 minutes at a “somewhat hard” pace. 5. Slow down: 2 minutes at a “light” pace. 6. Speed up: 6 minutes at a “somewhat hard” pace. 7. Slow down: 3 minutes at a “light” pace. For Level 1, cool down: 2 additional minutes at a “light” pace. For Level 2, repeat steps 2-6, and then cool down: 5 minutes at a “light” pace. For Levels 3 and 4, go to step 8. 8. Speed up: 1 minute at a “hard” pace. Here, it takes focus to maintain the level, and your breathing rate is elevated enough that talking is quite difficult. 9. Slow down: 1 minute at a “light” pace. 10. Speed up: 2 minutes at a “hard” pace. 11. Slow down: 2 minutes at a “light” pace. 12. Speed up: 3 minutes at a “hard” pace. 13. 13. Slow down: 3 minutes at a “light” pace. 14. For Level 3, cool down: 2 additional minutes at a “light” pace. 15. For Level 4, repeat steps 8 – 12, and then cool down: 5 minutes at a “light” pace.
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