|
Spice Up Your Workouts With Interval Training
There’s been a lot of buzz recently about Interval Training. So, you may be wondering what it really is and, more importantly, why you should incorporate it in your fitness workouts. Well, if you want a workout that can help propel you to the next fitness level, burn more calories, increase your speed, improve your power and more, then it’s time to learn more about this effective technique.
A simple definition of Interval Training is: short, high-intensity exercise periods alternated with periods of rest. These higher and lower intensity periods are repeated several times to form a complete workout . Here’s a basic example: walk for 5 minutes at 3.5 MPH, walk for 1 minute at 4.2 MPH and then repeat this sequence several times.
Most people spend their workout time only performing continuous training exercises. These are exercises where the intensity level is basically constant throughout. An example of this is walking at 3.5 MPH, at 0% incline for 30 minutes.
Continuous training is very effective and should not be eliminated from your weekly workouts. However, it’s recommended that you include both Interval Training and continuous training sessions as part of your fitness regimen.
Why should you include Interval Training? As previously mentioned, there are many benefits to this type of training and execution is relatively simple. Interval Training can help you improve cardiovascular fitness, increase speed, improve overall aerobic power, burn more calories, break-through a plateau, increase workout duration, reach new exercise levels, expand your workout options and increase your workout threshold – just to name a few.
Plus, this training method has useful applications for beginners, intermediate exercisers and even conditioned athletes. There are two basic types of Interval Training. For the majority of exercisers (novices and intermediate) Fitness Interval Training methods are recommended. Athletes can choose a more advanced technique known as Performance Interval Training.
The Fitness training method utilizes periodic increases in intensity. Typically the higher-intensity levels range from 2-5 minutes in duration and are followed by lower-intensity periods that also range from 2-5 minutes. And, a critical element in Fitness Interval Training is determining the appropriate level for the higher-intensity periods. This level should not exceed the anaerobic threshold (which is usually reached below 85% heart rate reserve).
On the flip side, the Performance training technique involves periods of near maximal or even maximal intensity (e.g. >85% heart rate reserve – even reaching 100%). The higher-intensity levels can range from 2-15 minutes in duration and are followed by lower-intensity periods that also can range from 2-15 minutes in duration.
Don’t let the two types of training and their ranges confuse you. Incorporating Interval Training methods into your exercise routine is actually quite easy. Since the majority of exercisers fall into either the beginner or intermediate category, we’ll focus on getting started with those techniques.
To begin, choose the type of exercise: walking, jogging, swimming, biking, etc. Next determine your lower-intensity level. This is usually somewhere between 50-65% target heart rate. This will be your baseline, lower-level intensity. Then simply increase the intensity-level up to where you feel like you are working hard to very hard, but avoid reaching a level over 85% target heart rate. If monitoring your heart is not feasible, instead use the RPE scale where 1 is basically at rest and 10 is working extremely hard. For example, if you find that when you are exercising at a comfortable level you rank a 5, then bump up to a 7 for the higher-intensity intervals.
You may choose to systematically raise and lower your intensity (e.g. 2 minutes lower intensity followed by 1 minute higher intensity and repeat) or you can alternate more randomly by raising and lowering the level at your discretion. To increase your intensity, you may choose to change the speed, incline, or some other variable.
Interval Training can be especially helpful in situations where you are trying a new form of exercise. For example, this can be very beneficial when first learning to jog. If you attempt to jog continuously without building up to it, you will probably fatigue quickly and even give up. However, if you begin with intervals of walking interspersed with jogging periods, the workout will be much more enjoyable and effective. Also, you will be more likely to stick with the program and achieve the end result – continuous jogging.
Now that you know the benefits of Interval Training and the basic techniques for it, why not give it a try for yourself. Not only will it provide health benefits and improved fitness levels but it is also a great way to avoid workout boredom. Plus, with Interval Training workouts often are more enjoyable, go by quicker, and improvement results come faster. So why not try spicing up a stale, run-of-the-mill workout with Interval options? You may even find yourself excelling in an activity you were skeptical of even trying.
|
| |
|
I found this article in the American Council on Exercise, Fitness Matters. I know what you are thinking. What next? But yes this is true. Studies have proven that exercise will make you smarter. The most recent study to verify the exercise-cognition connection, the results of which were published in the November 2006 issue of the Journal of Gerontology, revealed that subjects who exercised for six months showed an increase in the amount of specific kinds of brain tissue. Kirk Erickson, Ph. D., a scientist at the Beckman Institute for Advanced Science and Technology of the University of Illinois and one of the researchers who conducted the study, had one group of subjects walk three days a week for 45 minutes, while the control group were given non-aerobic stretching exercises. After six months, brain scans revealed that the aerobic group had experienced a 2 percent growth in the prefrontal lobe, the site of higher-level functions such as goal-planning and multitasking. The enlargement occurred as a result of the production and release of chemicals in the brain triggered by exercise. This goes to prove that exercise will improve mind, body and soul!
WRITE DOWN YOUR SHOPPING LIST! It’s an easy way to boost your diet willpower. A grocery list may seem like overkill when you’re just making a quick run to the supermarket, but relying on your memory may put your waistline at risk. Shoppers who neglect to jot down what they plan to buy are more likely to choose high-calorie impulse foods like ~chips and cookies~than those who have written reminders according to a new study from New York University. “The brainpower you use trying to remember what to buy takes away from the mental strength needed to resist temptation,” says Yuval Rottenstreich, Ph.D., the study’s lead author. The best way to avoid tossing treats into your cart? Keep a running list throughout the week, read it over before you leave the house, and stick to it when you’re roaming the aisles. Making one up on the way to the store won’t cut it:if you don’t have time for a running list, take five minutes to write one down before you head out. That way, you won’t be drawn to the box of double fudge brownies that’s on super sale!
(taken from Shape November 2007~shape.com)
I also find if you shop the outside ailes of the supermarket you avoid all the snacks and sugary treats your waistline doesn’t need!!!
101 Ways To Work Out On The Ball
Check out this great book I discovered, 101 Ways To Work Our On The Ball-Sculpt your ideal Body with Pilates, Yoga, and More. This book has it all, stretching, abs, pilates, yoga, upper and lower body moves (with or without weights). Each move is demonstrated with pictures and a detailed discription on how to preciously work through each exercise. A definite for any home gym or trainer!!
Teach Yourself to Meditate in 10 Simple Lessons
Meditation has always fascinated me. While researching how and where to start I came across this book. The process is slow but so worth it. Definetly a good read!!
The Beck Diet Solution: Train Your Brain to Think Like a Thin Person
After reading Judith’s book, I came to realize eating is a way of life. We don’t go on a diet we make lifestyle changes, but we have to want to make these changes. No one can do it for us. Losing weight is a psychological process. You have to train your brain to make healthier choices, stay positive and remember to do this for yourself first. Until you make that decsion the weight never stays off.
I love Pilates! I try to incorporate it into every workout I do or I use different pilate exercises during trainging sessions. You can really feel the burn!!! Read on for the history of pilates and why it is so beneficial for your workout!
Are you wondering what all the fuss over Pilates is about? Used traditionally by dancers for deep body conditioning and injury rehabilitation, Pilates (pronounced Pi-lah-teez), is a 70-year-old exercise technique first developed by German immigrant Joseph Pilates. Only recently has it migrated from its long-held position at the fringes of traditional fitness methods such as aerobics and weight training. Hollywood has been a key factor in turning the spotlight on Pilates, as numerous models and actresses pay homage to Pilates for their beautifully toned, fit bodies.
Focusing on the Core
The abdominal and back muscles are often collectively referred to as the body’s core. Pilates exercises are designed to strengthen this core by developing pelvic stability and abdominal control. In addition, the exercises improve flexibility and joint mobility, and build strength. How can one exercise technique claim to do so much? The Reformer, a wooden contraption with various cables, pulleys, springs and sliding boards attached, lies at the foundation of Pilates. Primarily using one’s own body weight as resistance, participants are put through a series of progressive, range-of-motion exercises. Despite the appearance of this, and several other equally unusual-looking devices, Pilates exercises are very low impact. Instructors, who typically work one-on-one or with small groups of two or three participants, offer reminders to engage the abdominals, the back, the upper legs and buttocks to stabilize the body’s core. Exercise sessions are designed according to individual flexibility and strength limitations. Pilates exercises are not limited to specialized machines, however. In fact, many gyms across the country now offer Pilates floor-work classes that feature exercises that also stress the stabilization and strengthening of the back and abdominal muscles.
Connecting with Pilates
The mind/body connection associated with yoga and meditation also plays an integral part in Pilates. Unlike exercise techniques that emphasize numerous repetitions in a single direction, Pilates exercises are performed with very few, but extremely precise, repetitions in several planes of motion.
So, what will all this focus and stabilization get you? Well, according to its adherents, Pilates can help you develop long, strong muscles, a flat stomach and a strong back, and improve posture. Of course, these changes are dependent upon other lifestyle factors, such as a well-balanced diet and regular aerobic exercise. (Though some may claim that Pilates is all you need to develop stamina and endurance as well, an additional cardiovascular component may be advisable.) An initial Pilates session typically includes a body assessment, which allows the instructor to pinpoint strength and flexibility weak spots. This is also the time to become familiar with Pilates’ unique breathing patterns, which don’t always follow the exhale-on-exertion pattern of traditional exercise. Sessions typically run 60 minutes, at a cost of $50 or more for private sessions, and $8 to $25 for group sessions. If you’re more comfortable exercising at home, there are numerous Pilates and Pilates-type videos currently available.
Several home versions of the Reformer also are currently available on the market. Whether you work out at a studio or on your living room floor, Pilates is an excellent way to challenge your muscles, improve flexibility and incorporate the mind/body element into one effective exercise session.
This ACE Fit Fact is taken from ACE FitnessMatters® magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE), is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters Magazine online or call 1-888-825-3636.
The American Council on Exercise® of San Diego, California (ACE®) does not endorse or promote the companies, products or services that reside on this Web site. ACE does not receive revenue generated from any organizations that advertise on this Web site. Copyright 2003 American Council on Exercise. All Rights Reserved.
Hi Everyone!! Hope you are having a great week. I touched on this tip a few weeks ago, but find it so interesting. Yes, exercise and eating are huge when it comes to losing or maintaning weight, but this article shows us one more reason to not stress over the little things. Remember, next time you start to get worked up over something (in with the pink and out with the blue) take a few minutes to breathe ask yourself is it worth my health and extra weight. Hope you enjoy!!
Rubman’s Digestion Connection: How to Banish Belly Fat
More than half of all American adults are overweight and it’s hard to turn on the TV without encountering a commercial for another weight loss remedy. A new kind of product being touted is cortisol-control aids, such as Relacore and CortiSlim, which promise to banish the spare tire around your middle by reducing your levels of this “stress hormone.”
Interestingly, in this case, the commercials have it half-right, says contributing medical editor and digestion guru Andrew L. Rubman, ND. Cortisol levels are very relevant to weight control. Even if you have a perfect diet (and who does?), if your cortisol is not held in check, you are likely to get fat — and you’ll get the worst kind of fat, which is excess abdominal fat. This type of fat causes the spare tire or dreaded “apple-shaped” body that puts you at higher risk of heart disease and diabetes.
But, says Dr. Rubman, those commercials have the other half wrong. He does not believe these remedies are any kind of a solution. He says that he finds many of these products do not work, because they fail to address lifestyle-related methods. Instead, he recommends that you learn to naturally even out your cortisol levels — and thus glucose (blood sugar) levels, since the interaction between the two is what usually leads to fat accumulation.
THE CORTISOL CONNECTION: STRESS AND THE SPARE TIRE
Cortisol is a hormone normally secreted by the adrenal glands to regulate carbohydrate metabolism and blood pressure. In the often-cited “fight or flight” response, when you perceive a threat — whether it’s an oncoming car or an argument with your partner — your body shifts into high gear, pumping out extra stress hormones to help you withstand the attack. Cortisol boosts your energy level during such stressful periods… yet too much of this hormone keeps the appetite stimulated and glucose production revved up. Excess glucose gets converted into fat, which the body stores in the belly for easy access.
This isn’t really a problem if stress is a rare occurrence — you cope with the problem, life calms down and cortisol levels go back to normal. However when you live in a state of constant, chronic stress (you know, problems at the office, overdue bills, college tuition, aging parents… life as usual for a lot of us these days) your body produces a steady stream of cortisol, which can create excess belly fat.
WHAT YOU CAN DO
A surprising “diet trick” to make belly fat go away is to add a third mantra to the classic “eat less, exercise more” weight-loss formula. To banish belly fat and return to an optimal weight, Dr. Rubman says it’s also essential to reduce stress. Though that may be easier said than done, Dr. Rubman says consistent practice of the following strategies can help your spare tire melt.
Emphasize high-quality, low-glycemic carbohydrates in your diet. The glycemic index is a measure of how fast a carbohydrate raises your blood sugar. To keep blood sugar on an even keel, the majority of carbs you consume should be healthful, low-glycemic ones, such as most fresh veggies and fruits.
Make sweets only an occasional treat. The goal, of course, is to cut back on high-glycemic carbs. These lead to fluctuating blood sugar levels, which cause food cravings. Avoid these by saying no to candy, cookies and soft drinks, as well as fast foods, processed foods, chips and white bread.
Monitor food combinations. When hunger strikes, quiet your appetite and boost your energy with a healthful protein/carb combo. For example, try nut butter and whole-wheat crackers… low-fat yogurt and granola… a fruit salad sprinkled with walnuts… or turkey breast, lettuce and tomato tucked into a pita. Protein/carb combinations tend to reduce the impact of high-glycemic index foods by slowing their absorption and thereby reducing the speed at which they’re converted to glucose and then fat.
Exercise, exercise, exercise. Thirty minutes of moderate-intensity exercise three to five times a week can help people lose weight and ward off heart disease and diabetes — it also keeps stress in check. My personal favorites are biking, skiing (a cross-country ski machine works too) and brisk walking.
Practice effective stress management. A great diet and regular exercise can be unfairly sidetracked by the high levels of cortisol that accompany ongoing stress, so it, too, needs to be regulated. Relaxation techniques such as meditation, deep breathing, progressive muscle relaxation, yoga and Tai Chi really do bring results. Personally, I find that just taking short breaks can smooth out my day enormously — instead of pouring a cup of energy in the form of coffee or tea, I head outdoors for a 10-minute walk in the fresh air and sunshine.
Really, you can think of that spare tire as “excess baggage” you don’t need to lug around. In addition to eating right and exercising regularly, anything you can do to reduce stress will lighten your load — in every way.
Source(s):
Andrew L. Rubman, ND, director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut.
Have a great Week!
Women’s Health: Total Workout in Ten!
Found this great timesaving workout online the other day. I love new videos because changing up a workout can bring new results to my body!
One website suggestion for keeping track of exercise and food choices is MyFoodDiary.com. Take a look at what this site has to offer. It’s easy and once you are set up it takes the guess workout of how many calories you ate and what activities are helping you towards your goals or staying healthy. A great resource on their site is the Calorie Counter at MyFoodDiary.com
