FitSugar

Get It Up, Your Heart Rate, That Is: Elliptical Speed Play

FitSugar — Wed, 07 Oct 2009 03:47:11 -0700

When it comes to which type of cardio machine you all prefer, the elliptical won by a decent margin. To celebrate the machine, I created this workout. It's rather straightforward (that's a clue that there's no backward pedaling in the workout), but fun due to all the speed changes. Check out the speed-play workout when you read more.

Time	Resistance	SPM*
00:00-3:00	3	130	Warm up
03:00-5:00	5	140	Warm up
05:00-06:00	7	140-150
06:00-07:00	7	150-160
07:00-8:00	7	160-170
08:00-9:00	7	170-180
09:00-10:00	7	180-190
10:00-10:30	9	190-200	Sprint
10:30-12:00	7	140-150
12:00-12:30	9	190-210	Sprint
12:30-14:00	7	140-150
14:00-14:30	9	200-210	Sprint
14:30-16:00	7	140-150
16:00-16:30	9	200-210	Sprint
16:30-18:00	7	140-150
18:00-18:30	9	190-200	Sprint
18:30-20:00	7	140-150
20:00-21:00	7	180-190
21:00-22:00	7	170-180
22:00-23:00	7	160-170
23:00-24:00	7	150-160
24:00-25:00	7	140-150
25:00-27:00	5	130-140	Cool down
27:00-30:00	3	130-140	Cool down

*SPM = Strides Per Minute
If you have trouble slowing down in the recovery periods after sprinting and during the cooldown, try going hands free. This will force you to go slower and challenge your core. Click here to print a photo-free version of this speed-play workout to take to the gym. And another thing, my elliptical has a set incline of about 20 percent so work in that range if you can.

Get It Up, Your Heart Rate, That Is: Sprint Intervals at the Track

FitSugar — Thu, 11 Jun 2009 10:00:00 -0700

Interval training is key for torching calories and increasing your speed. Intervals are tough, but they work your body and prepare you well for the races ahead - it is racing season, after all.

Even if you don't like to race, intervals are a great way to add spark to your running routine and help you move past a weight-loss plateau. I wish I could say that I love this workout, but that would be a lie. Just ask my running buddy to tell you how I curse when doing this interval sprint. I can, however, easily admit that I love how I feel afterward, and I love that I burn over 450 calories while doing it.

To see the workout, read more.

This interval training involves sprinting, so run as fast as you can. But this workout can be a little confusing, so before you start, mentally divide the track into four equal quarters since you will be running 100-yard sprints at different points around the track. This is not a beginner workout and you should have a strong running/aerobic fitness level before doing this workout.

Warmup
Four slow laps around the track
Dynamic warmup

20 high-knee marching steps
20 booty kicks
Skip 20 steps
Skip with kick 20 steps
20 heel walks
20 toe walks

Intervals
Jog 400 yards (one lap at most tracks)
Sprint 100 yards
Recover* 400 yards
Sprint 100 yards
Recover 300 yards
Sprint 100 yards
Recover 200 yards
Sprint 100 yards
Recover 100 yards
Sprint 100 yards
Recover 400 to 800 yards

Repeat workout one more time!

Cooldown
Jog two laps
Stretch

*You can walk or jog slowly during the recovery period

Try the workout and let me know what you think. Running intervals like this has definitely made my steady-paced, longer runs feel dreamy.

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Get It Up, Your Heart Rate, That Is: StepMill Intervals

FitSugar — Thu, 02 Apr 2009 06:00:00 -0700

At my gym, the StepMill is usually vacant. You know - the cardio machine that resembles a mini-escalator. It is large and intimidating; plus, it's hard to cheat when working out on a StepMill. Still, using this machine is a great way to get your legs ready for the short shorts of Summer. You can also try this interval pyramid routine as an alternative to running hills. Begin by selecting "manual" on the machine setup.

Take a gander at the workout when you read more.

Click here for a printable version of the workout to take to the gym.

Source

Get It Up, Your Heart Rate, That Is: Short Elliptical Intervals

FitSugar — Wed, 21 Jan 2009 05:30:00 -0800

I have said it before and no doubt I will say it again: If pressed for time, don't skip the gym altogether - just shorten your workout.
When you're pressed for time, use this quick elliptical workout I created. It's only 22 minutes long including warmup and cooldown, and features really short and effective intervals. Using quick intervals makes the workout intense and is great for burning calories. Remember to work honestly within your rate of perceived exertion (RPE) and work between easy (1-3), medium (4-7), and hard (8-10) amounts of exertion.

To see the workout just read more.

Set incline to 20 percent and get working:

Warm Up
00:00-03:00 Resistance 3
03:00-05:00 Resistance 5

Quicky Intervals For 5 minutes
Resistance between 5 and 7
05:00-05:08, RPE 8-10
05:08-05:20, RPE 4-7
05:20-05:28, RPE 8-10
05:28-05:40, RPE 4-7
05:40-05:48, RPE 8-10
05:48-06:00, RPE 4-7
Repeat 4 more times

Recover
10:00-12:00, level 7, Backward, RPE 3-4
Focus on your hamstrings

Quicky Intervals For 5 minutes
Resistance between 5 and 7
12:00-12:08, RPE 8-10
12:08-12:20, RPE 4-7
12:20-12:28, RPE 8-10
12:28-12:40, RPE 4-7
12:40-12:48, RPE 8-10
12:48-13:00, RPE 4-7
Repeat 4 more times

Cool Down
17:00-20:00 level 5
20:00-22:00 level 3

To make the workout even more varied, focus on your arms powering the motion during the intervals on even minutes. Alternate with pushing versus pulling as you work your arms to balance the muscle of your upper body.

Click here for printable version.

Source

Get It Up, Your Heart Rate That Is: Intervals For Treadmill

FitSugar — Tue, 02 Dec 2008 05:30:00 -0800

There are a thousand and one ways to work out on a treadmill, but my favorite is intervals. Once you set your pace on the treadmill, you can't really cheat and slow down since the speed is constant. The set speed helps me push myself out of comfort zone, which is one of the elements of interval training. I like the following workout because the recovery time of a minute, at a slow speed, is just enough for my heart rate to go down and for me to rev myself for the next interval. We all know that interval training can help you lose belly fat.

To check out the treadmill workout, just read more.

Time	Speed	Incline
0:00-5:00	3.5	1.0
5:00-10:00	4.0	2.0
10:00-12:00	6.5	1.0
12:00-13:00	3.5	1.0
13:00-15:00	6.6	1.0
15:00-16:00	3.5	1.0
16:00-18:00	6.7	1.0
18:00-19:00	3.5	1.0
19:00-21:00	6.8	1.0
21:00-22:00	3.5	1.0
22:00-24:00	6.9	1.0
24:00-25:00	3.5	1.0
25:00-27:00	7.0	1.0
27:00-28:00	3.5	1.0
28:00-30:00	7.1	1.0
30:00-40:00	3.5	2.0

Print this workout and take it to the gym. Test it out and let me know what you think. As with any workout, feel free to modify the speed as necessary. If it is too hard, make the speed a little slower. If you want to sprint, make the speed a little higher.

Source

Get It Up, Your Heart Rate, That Is: Intervals on the Bike

FitSugar — Mon, 27 Oct 2008 09:00:36 -0700

Often overlooked at the gym in favor of equipment that requires you to stand, the exercise bike can still offer a powerful caloric burn and a great cardio workout. Intervals on the bike do both while also working to tone your legs. The trick when working out on an exercise bike is to make sure you have the machine set with enough resistance that you will not pedal yourself off the bike but not so much that you aren't able to sprint.

I've been doing interval sprints on the exercise bike. Not only does mixing up the pace challenge my heart and lungs, but interval bike workouts also prevent boredom while pedaling but going nowhere. To see the workout, read more.

	Time	RPE*
Warmup	0:00-5:00	3
Sprint	5:00-5:30	7-8.5
Recover	5:30-6:30	3-5
Sprint	6:30-7:00	7-8.5
Recover	7:00-8:00	3-5
Sprint	8:00-8:45	7-8.5
Recover	8:45-9:45	3-5
Sprint	09:45-10:30	7.0-8.5
Recover	10:30-11:30	3-4
Sprint	11:30-12:30	7-8.5
Recover	12:30-13:30	3-4
Sprint	13:30-14:30	7-8.5
Recover	14:30-15:30	3-4
Repeat minutes 5:00-15:30, through to 26:00
Cooldown	26:00-31:00	3

*RPE = Rate of perceived exertion (for explanation click here)

Print this workout and take it to the gym. Don't forget to stretch your quads and hamstrings after riding.

Source

Get It Up, Your Heart Rate That Is: Swimming Sprints

FitSugar — Thu, 09 Oct 2008 05:30:00 -0700

Many of us are starting to move our workouts indoors. Temperatures are cooling off and daylight is becoming increasingly limited; the days are going to get even shorter. One way to move your cardio inside is swimming and here is a fun workout to try. Sprinting intervals are not just for running; they're great for the pool too. I suggest adding some sprints into your swimming workouts to keep things fresh and challenging. Check out this simple workout and try it next time you head to the pool. Better yet, print it out and use it as your excuse to head to the pool. I have even added some kicking sprints to target your legs too.

To see the workout, just read more.

Warm up:
100 yrds Freestyle - easy
50 yrds kick Freestyle
50 yrds kick Backstroke
50 yrds kick Breaststroke
100 yrds pull* Freestyle

The Main Event:
200 yrds Freestyle

Sprints
8 x 25 yrds alternating Freestyle, Backstroke, Breaststroke and Butterfly***
(rest :10)**

200 yards Freestyle

Kick Sprints
4 x 25 yrds Freestyle kickboard sprint
(rest :20)
4 x 25 yrds Breaststroke
(rest :20)

200 yards Freestyle
100 yards Breaststroke

Cool Down:
50 Backstroke
50 pull Freestyle
100 Freestyle - easy

* Pull: Hold a buoy with your legs and use only your arms to swim
** Rest the listed amount between reps/laps
***If you don't swim Butterfly, substitute Freestyle

This workout is 1650 yards, a mile. A swimmer's mile is 1500 meters, or roughly 1650 yards - 66 lengths in a 25 yard pool.

Fit's Tips: If you are new to swimming check out this beginner's program to get you from sitting on the side of the pool to swimming a mile.

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Get It Up, Your Heart Rate, That Is: Rowing

FitSugar — Fri, 22 Aug 2008 05:30:00 -0700

The Olympics have been full of inspirational moments. One being the US Women’s Rowing team winning gold in the Eight. The powerful synchrony of those eight bodies moving together in unison is pretty impressive. Even if you don't have access to a boat and seven friends available for a workout, you can row at your gym. Former Olympic rower Judy Geer, co-founder of Concept2 Rowing created this rowing pyramid interval workout to help move your Olympic spirit from the couch to the gym.

This interval workout will combine all the benefits of interval training while working your entire body, hitting the muscles in the core, legs, arms, back and booty.

To see the workout just read more.

This pyramid workout offers a nice variety of interval lengths. Keep the pace moderately intense on the way up the pyramid, and then work toward maximum intensity as the work intervals get shorter on the way back down.

Before you start:
- Set the damper on the indoor rower to a point between 3 and 5.
- Set the flexible footrests so the strap crosses the ball of the foot.

Time	Set	Intensity	RPE*
00:00-05:00	Warm up	Easy	2 to 5
05:00-06:00	Interval 1	Moderately hard	6-7
06:00-07:00	Rest	Easy	2-3
07:00-09:00	Interval 2	Moderately Hard	6-7
09:00-10:00	Rest	Easy	2-3
10:00-13:00	Interval 3	Moderately Hard	6-7
13:00-14:00	Rest	Easy	2-3
14:00-18:00	Interval 4	Moderately hard	6-7
18:00-19:00	Rest	Easy	2-3
19:00-22:00	Interval 5	Hard	8-9
22:00-23:00	Rest	Easy	2-3
23:00-25:00	Interval 6	Harder	8-9
25:00-26:00	Rest	Easy	2-3
26:00-27:00	Interval 7	Hardest	10
27:00-28:00	Rest	Very easy	2
28:00-30:00	Cool down	Easy	3

*RPE = Rate of Perceived Exertion (for an explanation click here)

Aim for a cadence (strokes per minute, SPM) between 26 and 30 on the work intervals; the SPM can drop on the easy intervals. Watch the central display of the Performance Monitor for feedback on how hard you are pulling. To learn more about rowing, or to join a virtual rowing team, check out www.concept2.com. Don't forget to print this and take it to the gym.

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Get It Up, Your Heart Rate That Is: Interval Sprints on Treadmill

FitSugar — Thu, 15 May 2008 05:30:00 -0700

The NYC gym Peak Performance is where celebs like Claire Danes, who trains with gym owner Joe Dowdell, get their sweat on. I just tried this anaerobic interval sprint workout for the treadmill created by Peak Performance trainer Kaitlin Kay. Let me just remind you that interval training is a great way to dramatically improve your cardiovascular fitness while also increasing your body’s potential to burn fat, making this a great workout if you are training for a race or trying to lose weight. You should, however, have a strong running base before adding sprinting intervals into your workouts.

To see this killer workout that Kaitlin dreamed up for all you Sugar users, just read more.

The incline setting should be zero for the entire workout.

	Time	Speed	RPE*
Warm up	0:00-5:00	5.0	3
Sprint	5:00-6:00	8.0	7-8.5
Recover	6:00-7:00	5.0	3-5
Sprint	7:00-8:00	8.0	7-8.5
Recover	8:00-9:00	5.0	3-5
Sprint	9:00-10:00	8.0	7-8.5
Recover	10:00-11:00	5.0	3-5
Sprint	11:00-11:45	9.0	7.0-8.5
Recover	11:45-12:45	5.0	3-4
Sprint	12:45-13:30	9.0	7-8.5
Recover	13:30-14:30	5.0	3-4
Sprint	14:30-15:15	9.0	7-8.5
Recover	15:15-16:15	5.0	3-4
Sprint	16:15-16:45	10.0	7-8.5
Recover	16:45-17:45	5.0	3-4
Sprint	17:45-18:15	10.0	7-8.5
Recover	18:15-19:15	5.0	3-4
Sprint	19:15-19:45	10.0	7-8.5
Recover	19:45-20:45	5.0	3-4
Cool down	20:45-25:45	3.5	2-3

*RPE = Rate of perceived exertion (for explanation click here)

I just tried this at the gym and it is a killer workout! Speed 5.0 never seemed as sweet as it did when ending the third sprint interval at speed 10.0. Looking to take this workout to they gym? Click here for a printer friendly version.

Fit's Tip: Remember to do some high knee lifts before hopping on the treadmill!

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Get It Up, Your Heart Rate That Is: Outdoor Run With Sprints

FitSugar — Fri, 14 Mar 2008 04:00:00 -0700

Since the majority of you said that you prefer to exercise outdoors, I thought that this week's Get It Up (cardio workout) should take you outside and get you running.

Time	Activity	RPE
00:00-05:00	Warm up with a brisk walk/slow jog	2-3
05:00-08:00	Jog/run	6-7
08:00-08:30	Sprint	8-9
08:30-30:00	Repeat the previous two steps six times	6-9
30:00-35:00	Cool down with a brisk walk/slow jog	2-3

Gym goers can also use this program on the treadmill, just adjust the speed accordingly. Also, if you liked this workout then be sure to check out all my great cardio workouts.

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