Wednesday, 8 August 2012

Wednesday's Workout!

Interval Training

This week's Wednesday workout is Interval Training on the treadmill (for beginners!)

Interval training is a great way to build your fitness, incorporating short bursts of high energy activity with longer periods of recovery.

This 30 minute interval training routine targets aerobic (targeting fitness) and anaerobic (targeting weight loss) cardiovascular activity.
The anaerobic activity uses energy stored in your muscles for the high intensity bursts whilst the longer periods of rest concentrate on building fitness.

Interval training burns more calories than your average workout.

I discovered this training schedule on pinterest a few months ago and have been incorporating it into my work out ever since.

This work out was brilliant to start out with. I wasn't pushing my self too much  but I felt well exercised afterwards and ready to tackle the rest of my work out and over the month or so I have been doing this regularly it has gotten a lot easier for me to complete.

If you find this work out to easy for you, or as it gets easier, then increase the incline you are running at.
So instead of running flat you are increasing the resistance and working harder, therefore burning more calories.

If you get bored on the treadmill easily then interval training is perfect for you! The constant switch up of pace means that you're either concentrating on your short burst of energy or recovering from it.

Even if you don't have access to a treadmill you can do interval training any where and with anything.
Here are some examples:
  • Running out side: Start with a brisk walk for a few minutes, increase to a jog for 90 seconds then sprint for 30 seconds. Continue Sprinting and jogging for 20 minutes then finish with a walk.
  • Skipping: Skip at a casual pace for 1 minute then increase the pace to twice as fast for 3 seconds. Continue for 15 minutes.
  • Swimming: Swim 2 laps at a casual pace and one as fast as possible. Continue for 2 minutes without stopping.
  • Cycling: Take a casual pace for 5 minutes to start with. Cycle as fast as possible for 1 minute then cycle slower for 2 minutes to bring your heart rate down. Continue for as long as your ride lasts.

Let me know how you get on with your Wednesday workout!

Fall 7 times, get up 8.

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