Do You Need Tips to Power Up Your Exercise Results?

Do I have any regular exercisers in the Fresh Squeezed Living (FSL) community? If you're a regular exerciser, you may have probably heard of "interval training." Generally speaking, it means adding short bursts of intensity - such as speed - between periods of active recovery.

Why Interval Training
The basic premise of intervals is they allow you to get your heart rate up to a pace that you can't normally achieve during a simple moderate paced workout. But, because you can't sustain that high intensity for long periods of time, you drop down to your moderate pace for a period of "active recovery." Once you've sufficiently recovered, you do another short burst of intensity. You continue this pattern through your entire workout.

Proponents of interval training believe that it helps burn calories faster than a standard, steady-pace workout. It can also help build speed or strength in endurance athletes.

Here are some simple ways to add intervals to your workouts:

Increase speed for a set number of minutes
Pick a certain number of minutes, such as three. For the first five minutes of your workout, exercise at a moderate pace. For the next three minutes, increase your speed dramatically. When that time is over, drop your speed down to a moderate pace again for another five minutes. Repeat until you finish your workout.

Increase intensity for a set number of minutes
This tends to be easiest if you're on a piece of exercise equipment, such as an elliptical machine, treadmill or stationary bike. Again, pick a certain number of minutes, such as three. For the first five minutes of your workout, exercise at a moderate intensity (such as a 5% incline or resistance). For the next three minutes, increase the intensity (such as boosting the incline to 10%). Again, repeat this pattern until you finish your workout.

Increase speed between landmarks
Do I have any elliptical fans out there?  It is my absolute favorite cardio machine.  Interval training on the elliptical is fun, challenging and will make you feel wonderful.  Try it.

Do you like to run or cycle outside? Pick landmarks like telephone poles, houses or mailboxes and increase your speed between them.

Pick a path with moderate hills
Hills are one of the best ways to increase intensity when you're walking, running or cycling. Pick a route with lots of hills so you get varied intensity throughout your entire workout.

Increase intensity with music
Make a commitment to pick up the pace or increase the intensity of your workout whenever a fast-paced song comes on the radio. Or simply alternate: The first song is at a moderate pace, the next song is at an intense pace, the third song is at a moderate pace, and so on.

Interval workouts will not only help you boost your overall fitness level, they'll also help prevent boredom in your workout routine. Commit to adding them to your exercise schedule every so often to keep things fresh and new.

Have fun, work up a sweat and don’t forget to breathe!  Let me know how it goes.  Enjoy your results.

Wishing you the best,

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