#14 Hard/Easy/Hard/Easy/Hard/EasyThis is a featured page


You are probably wondering why I called this month’s tip “Hard/Easy/Hard/Easy/Hard/Easy”?

Well…this month we look at interval training, also known as speed play training or Fartlek (stop giggling!) training.

The essence of interval training is that instead of remaining at one constant intensity throughout your cardio workout (much like a Barry Manilow concert…rather boring!), you vary the intensity (Hard/Easy) for intervals during the workout.

Interval training has an incredible effect on increasing metabolism compared to standard cardio training, and most importantly this increased metabolism can last for up to 24 hours after the workout! The body is very much like a car in this respect, you will burn more fuel if you take off quickly at every set of traffic lights, than if you maintain a constant speed.

The variety of interval training techniques is infinite, and most aerobic classes, especially spin/cycle classes, are based on interval training as they vary intensity throughout the class.

But you don’t need to join a class, try these ideas:
  • Add a hill into your run (or use a hill setting on the treadmill)
  • Go as hard as you can for 30sec-1min and then slow down to recover for 1-2min and repeat throughout the workout
  • Sprint 50-100m then walk back to the start and repeat
  • Run up a flight of stairs then walk back down and repeat
I’ve had a few people comment when I included in my last email that I had gained 4kg during my recent holidays. Well to follow up, I took ownership of the issue and have managed to lose all of that weight through strict diet and interval training. The interval training I am using is very simple yet studies have shown it to be one of the most effective in weight loss, and here it is for your benefit:
  • Sit on a stationary bike
  • Pick a moderate intensity setting
  • Go as hard and fast as you can for 8 seconds
  • Recover at a comfortable pace for 12 seconds
  • Repeat for 20 minutes
  • Do 3-5 times a week
  • Lose weight
  • Simple!
Til next month,

Chris

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malonchr 		Latest page update: made by malonchr , Nov 5 2008, 3:56 AM EST (about this update About This Update malonchr Edited by malonchr

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