This Workout Works! This was something I did 40lbs ago, three times per week. Last week I wrote a blog on The 5 KEYS to My Workout (http://sweatcity.wordpress.com/2008/07/27/5-keys-to-my-workouts/ ).
When following The Interval Workout, apply the 5 KEYS to your workout and I promise you’ll look GREAT and feel AMAZING! It’s my belief that the MAJOR key to maintaining a successful fitness plan is finding a way to make the experience FUN. If you enjoy it, you’ll do it!
The Interval Workout can be done with a Treadmill, a Track (outside), a jump rope, elliptical, swimming pool, on a bike or a Stairmaster. YOU can stick to one machine or try all of them… Use what works for you. I found the Treadmill to be the most effective for me.
YOU can do the interval workout for 20mins, 30mins, 45mins, or 1 hour. Nothing more and nothing less… If this is your first time doing an Interval Workout I’d begin with 20mins and work your way up!
Once I got use to this style of working out I would do it for 1 hour 3times/week. The other two days I would do a spin class, or a non-interval elliptical/stairmaster workout. Saturday I would do a mind-body workout – yoga, or Intensati http://www.satilife.com/. For me Sunday was always OFF.
HOW TO USE A HEART RATE MONITOR
There are 3 Heart Rate/HR ZONES you need to be aware of. Your Resting Heart Rate/RHR, your Steady State Heart Rate/SSHR, and your Max Heart Rate/MHR.
RHR = When you put the HR monitor on and you’re resting at your desk, what does the Monitor read? That’s your RHR, easy! On a scale of 1-10, 1 being easy and 10 being HARD the RHR feels like a 2.
SSHR and MHR: There’s an equation you can use to find out your SSHR and your MHR, any Personal Trainer at any gym can help you with that ((220-RHR)-YOUR AGE)* (MHR% or SSHR%) + RHR = Target HR ZONE. However, today I’ll BREAK it down so you’ll easily understand your 3 Heart Rate Zones without the equation and without question.
SSHR: A speed you feel comfortable with on any machine. On a scale of 1-10, 1 being easy and 10 being HARD the SSHR would feel like a 6 or 7.
I’m going to use the Treadmill as an example. My comfortable speed on a treadmill is a level 6; the number that registers on my heart rate monitor is around150bpm-160bpm. That is my SSHR.
MHR: Go on a Machine and increase the speed to a level that is somewhat-to-very uncomfortable for you. If the speed you choose produces your MHR then you should only be able to run at that speed for one minute without feeling like you’re going to go NUTS. If you can hold the speed for more than 2mins it’s not your MAX speed and will not produce your MHR. On a scale of 1-10, 1 being easy and 10 being HARD, your MHR feels like a 10.
I’m going to use the Treadmill as an example. My MAX speed on a treadmill is a level 8.5/9.5mph; the number that registers on my heart rate monitor is around 185bpm/MHR.
THE INTERVAL WORKOUT
What do you need? Water Bottle, Towel, Heart Rate Monitor, and Today I’m using the Treadmill
How Does It works?!
5min WARM-UP: Walk into a JOG – Set the incline at 1, and by the end of 5 minutes your speed should be at your Steady State Speed and your SSHR.
I begin my workout by walking at a speed of 3mph… By the end of the 5min Warm-up I’m at a speed of 6mph and my SSHR is about 150bpm.
FIRST ROUND: 1st Interval– increase the speed on the Treadmill to your MAX Speed. Run until the number on your heart monitor matches your MHR number. NOTE – It may take you 2minutes to get there, once you hit your MHR, RUN IT OUT for 1 minute.
YOUR MHR – The MAX on your heart monitor is your absolute limit; it’s a sprint not a jog. It’s a speed that you can not maintain for longer than 1 minute, if you can maintain it for longer than 1 minute it’s not your MAX. My MHR is between 185-190bpm and the speed on the Treadmill is usually around 8.5mph.
RECOVERY: After the minute, decrease the speed on the Treadmill to your Steady State Speed, run at that speed until your HR recovers to your SSHR. Once the number on your HR monitor matches your SSHR continue running at that Steady State Speed for 2mins.
The training of your heart takes awhile depending on your fitness level. The fitter you are the quicker your HR will return to an SSHR. The more out of shape you are the longer it will take to Recover. This workout is challenging for anyone looking to change his or her fitness level. The Interval Workout WORKS for an Olympic Athlete or a novice.
SECOND ROUND: 2nd Interval – After you’ve recovered for 2 minutes you repeat the First Round. You repeat this workout until you hit the 5 minute mark… When there’re 5 minutes left, begin to cool down.
5min Cool-Down: Slow down your speed to a jog – for me the speed on the Treadmill is 5mph. Then end the workout into a walk and feel proud of what you did TODAY!
The Interval Workout
What I like best: You see RESULTS IMMEDIATELY. Once you do the workout for two weeks you will recover quicker, aanndd the HR Monitor assures you that you’re doing something good for your body. The HR Monitor is proof, there’s no cheating because your heart doesn’t lie… As the weeks go by the pounds will drop off and you’ll begin to believe anything’s possible.
The 5 KEYS that make it more than a workout– Visualization, Location, Music, and The Heart Rate Monitor. HRM – http://www.heartratemonitorsusa.com/ I like Polar HRM, they’re inexpensive and work. The one I used for years is still on the site The Polar FS1, it’s $60.
Let me know if you have any questions or concerns? Aannnddd Goooo For it!!!