.jpg)
Do you have leftover halloween candy? I don't. I had one bag of leftover Reese's Peanut Butter Cups but rather than rationing out my stash over the modest course of a week or two, I reasoned that the timing of my consumption shouldn't matter because the calories would end up in the same place anyway, and ate the entire bag in one sitting. I spent the rest of the night paralyzed with nausea. If this seems ridiculous to you and you've been enjoying your halloween cache in appropriate serving sizes, then you are the perfect candidate for interval training.
Intervals are simply small segments. An interval workout alternates between short bursts of high and low intensity activity. Intervals give you the satisfaction of accomplishing difficult activity with the safety of having brief recovery only seconds away. Although interval training is frequently considered a more advanced training protocol, I find that beginners benefit just as much, if not more, from breaking down their workout into manageable chunks. It is particularly beneficial for walkers who would like to become runners, but find that they cannot sustain the intensity of running for more than a few minutes. By alternating walking and jogging they learn to adapt to the intensity of running in graduated steps.
Design your own interval workout
Begin with a solid 10 minute warm up. Then increase the intensity of your activity so that it feels more difficult. After maintaining that intensity for one to two minutes, slow down and enjoy a brief recovery. Repeat this pattern for 30 to 40 minutes and finish with a 5 minute cool down.
A fit athlete should have longer high intensity intervals and shorter recovery; a ratio of 2:1 or even 2:.5. A beginner should keep the high interval shorter and extend the recovery segment (1:2). Keep in mind that your intensity should vary between a high interval that is moderately difficult and a low interval that is moderately easy. You don't want to sprint for one minute and then collapse for two. The walker who wants to run should slowly jog the high interval and briskly walk the low interval.
Intervals work with just about any sport. Today my sport of choice will be cycling,...and then running.. and then swimming, ...and then maybe running again. Remember, I have an entire bag of candy to burn off. And I've heard that Lund's has a post halloween candy clearance. Maybe I'll add an hour on the elliptical...
Comments