I’ve been bombarded recently with questions related to interval training and how to incorporate them into a regular routine. Intervals are all-out spurts of effort (85-95% of max heart rate), usually spaced systematically throughout a workout. A simplified example of a running workout with intervals might look something like this:

5 min warm-up
2 min run at moderate pace (6-7 on RPE scale of 10)
1 min run at fast pace (8-9 on scale of 1-10)
1 min recovery (4-5 on scale of 1-10)
repeat 4-6 times

You could also replace the speed work with hill repeats, or use a combination of both throughout the workout. The point is really to increase the intensity for short bouts of time. You’ll burn more calories in less time doing intervals, and also notice an improvement in your cardiovascular level. Intervals are an excellent way to add variety to your routine, move off of a fitness plateau, or cross train.

* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.

Mix it up
Have fun! The best cardiovascular activity is the one you will actually do. To put it another way, there is no “best” cardio activity. True, some burn more calories per minute than others, but it really comes down to which activity you enjoy doing the most, because that is the activity you will most likely stick with. Case in point: running at 7mph burns approximately 11 calories per minute.* However, many people don’t enjoy running. If you are one of those people, then it is likely that while you are tempted to do the activity because it burns a lot of calories, it is unlikely you’ll stick with it for very long, unless you miraculously learn to love it (which could happen, but probably won’t in the short term). If, on the other hand, you like to swim or power walk, then do that.

To find out how many calories your favorite activity burns, go to the “tools” page at Blue Sky Gym – Tools

The Top 10 “Don’ts”

Don’t….

1. Jump into a new fitness regimen without first consulting your primary care physician. Starting a new exercise routine without a clean bill of health can be unsafe, especially if you have been sedentary for a long period of time.

2. Use weight training equipment without proper training. Most fixed weight machines have pictures and good descriptions and if you are comfortable working out on these machines, fine. However, I witness poor form and questionable exercise execution on nearly a daily basis at the gym. To avoid injury, consult with a qualified fitness trainer prior to using equipment you are unfamiliar with.

3. Do too much too soon. When you start a fitness program, it is tempting to throw yourself into it in order to achieve results quickly. It is important to note that this usually leads to burn out, muscle fatigue, and/or injury. The cumulative effect = drop out. Ease into your routine. Set realistic, weekly goals and track your progress against them. As a very general rule of thumb, progress your routine by 2-5% per week.

4. Buy expensive workout clothing. The purpose of your workout is to do just that – -work out! Your muscles don’t care what you’re wearing, so dress comfortably, and wear quality, supportive foot wear.

5. Forget to eat before a workout. You need to fuel your body if you want to have the energy to exercise. Eat a quality carbohydrate and a small amount of protein at thirty minutes to an hour prior to working out. A good example is whole wheat crackers with some organic peanut butter and 1/2 a banana.

6. Skip cardio to save time. If your goal is weight loss, then you’ll have to do something that will raise your heart rate to a level sufficient to burn enough calories to lose weight. If you aren’t sure if your favorite activity burns enough calories, visit the TOOLS page on my website.

7. Skip strength training to save time. You need to preserve your muscle mass, especially if you are trying to lose weight. Doing so will keep your metabolism revved up, and will add muscle defination.

8. Start without a goal in mind. Failing to plan is planning to fail. Write down your short and long term goals, then schedule your workouts each week. Track your progress against your plan to keep yourself on track.

9. Try the latest, greatest fad just because you heard it works. Stick to quality resources. Information is easy to access, especially on the world-wide-web. For a list of BSG-approved resources, go to the RESOURCES page on my blog.

10. Give up too soon. Remember – change takes time. It is easy to become frustrated when results aren’t coming soon enough, but stick with it – -success is just around the corner!