Tell me if these are two common excuses that you hear people use for not doing their cardio.
1. I do not have the time!
2. Those that actually do their cardio, but they then complain that they do not see any results from what their doing.
Does that sound familiar? Well one great solution that resolves both of those common problems is INTERVAL TRAINING!!!!
Interval
training involves alternating short bursts of intense activity with
what is called active recovery, which is typically a less-intense form
of the original activity. So instead of running on the treadmill for
miles at a steady pace, you do sprints for 1 minute or 30 seconds as
hard as you can, and then get off the treadmill and do a stretch; or 2
minutes or 1 minute, depending upon your time intervals for the workout
that day. Repeat 10-14 times. You can apply these to a plethora of
exercises. According to research that has been done, a 20 minute high
intense cardio interval workout is 9 times more effective then running
for an hour. So that solves the time issue. Who honestly doesn't have
20 minutes a day to exercise???
What are the advantages that I am talking about with interval training?
What are the advantages that I am talking about with interval training?
Interval
training utilizes the body's two energy-producing systems: the aerobic
and the anaerobic. The aerobic system is the one that allows you to walk
or run for several miles, that uses oxygen to convert carbohydrates
from various sources throughout the body into energy.
The anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.
The anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.
Plus,
you will be burning calories for up to 24-48 hours after these high
intensity workouts. Another nice advantage is that anybody at any
fitness level can do intervals. You can control your intensity and the
amount of time per set. A word of advice; when you are doing your work
intervals you want to pretend you are running from a bear. You need to
be working like you are running for your life. Your heart should feel
like it’s about to jump out of your chest.
How to set up your own workout?
How to set up your own workout?
Despite
its simplicity, it also is possible to take a very scientific approach
to interval training, timing both the work and recovery intervals
according to specific goals. The box below lists the four variables to
keep in mind when designing an interval training program. Consider the
following four variables when designing an interval training program:
- Intensity (speed) of work interval
- Duration (distance or time) of work interval
- Duration of rest or recovery interval
- Number of repetitions of each interval
You will get fast results by following those steps. And another advantage is that you can apply interval training into any kind of fitness activity out there: biking, running, swimming, medicine balls, etc……Make it fun!
Always feel free to ask me questions about anything with intervals.
Headstrong until next time!
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