FitSugar

Add Sprints to Drop Those Last Five Pounds

FitSugar — Fri, 09 Oct 2009 03:47:07 -0700

You've been eating right and exercising regularly for quite some time and the scale has been good to you. You're five pounds away from your goal weight, but your body is hanging on to that extra fluff for dear life. To help drop those pounds for good, you're going to have to make a change to your exercise routine. When doing cardio, instead of traveling along at the same speed or intensity, sprinkle in 30-second sprints. It doesn't matter if you're jogging, biking, jumping rope, or swimming. Whatever type of cardio you're doing, start off your workout at a moderate pace for 10 to 15 minutes, then kick it up as fast as you can for 30 seconds, then slow it back down to an easy pace to recover for 90 seconds. Repeat this interval cycle five to eight times, and then finish off your workout at a moderate pace for 15 minutes. Including speedy bursts burns more calories than working at a continual steady pace. Doing this kind of interval training is also proven to decrease belly fat. So add sprints to your cardio workouts and you should see those last few pounds disappear.

Even More Evidence That Interval Training Rocks

FitSugar — Mon, 24 Aug 2009 14:30:40 -0700

"Interval training" may sound fancy, but you don't have to be a 20-something fitness fanatic to pull off this pro method. Anyone can incorporate intervals into workouts, and new research out of Australia proves that interval training is a great weight-loss tool even as we age.

In the University of New South Wales study, people who used intervals in their cycling workouts lost three times more weight on average than people who pedaled at a steady pace. That's a pretty convincing argument in favor of intervals, as if I needed more reasons to interval train. Find out more about the study.

Interval Tip: Sleep Through Your Recovery

FitSugar — Fri, 10 Jul 2009 05:50:03 -0700

There are at least six compelling reasons to add intervals to your workout, but don't go skimpy on the recovery portion. It's very important to the whole process. Coach Jenny, over at Runner's World, likens the recovery period of intervals to sleep. You need sleep to repair your body and rest up for the next day, and you need a chill-out period for your body after pushing it through an intense interval so you can push yourself through another one.

Jenny explains it like this:

. . . the payoff comes when you invest in a proper recovery and run at the target fast pace (and not any faster), your body will adapt and you'll soon be capable of not only running faster with less effort, but the time it takes to recover will decrease as well.

When beginning interval training, use the recovery period to allow your heart rate, circulation, and breathing time to recover so you can attack the upcoming intervals with the same energy. If this means you need to walk between sets, that is fine. But as you repeat your interval training, you will notice that you don't need to run as slowly to recover, nor do you need the same amount of time. Just remember, this change doesn't happen overnight - it's a process.

6 Reasons For Interval Training

FitSugar — Tue, 26 May 2009 05:50:00 -0700

If you are looking for a reason to pick up your speed during your cardio workout here are six compelling reasons to add interval training to your routine.

Source

View Slideshow ›

Lose Belly Fat With Intervals

FitSugar — Wed, 05 Nov 2008 13:00:00 -0800

While focusing on crunches will definitely strengthen your abs, it unfortunately won't dissolve the tire or muffin top around your waist. To get rid of ab flab, you've got to include gut-wrenching, calorie-burning cardio regularly in your routine. And not just any kind of cardio - you need interval training. Alternating between moderate and speedy bursts is the key. How do I know?

A recent study in the International Journal of Obesity revealed that "women who alternated cycling as fast as possible for 8 seconds with 12-second rest periods repeated for 20 minutes dropped 9.5 percent of their mushy middles, whereas those who cycled steadily for 40 minutes gained."

If you need some interval training ideas to beat the bulge read more.

You can do intervals with virtually any type of activity. Here are some ways to do it:

Use visual goals. Run or bike at a moderate pace, and then look ahead and sprint to the mailbox that's 50 feet away, or up the hill, or to the end of the street. Once you reach your goal, reduce back to your moderate speed. After your breathing returns to normal, choose another goal to race to.
Use time. Watch the clock and move moderately for five minutes and then zoom as fast as you can for one minute. Repeat this pattern for at least 30 minutes.
Use music. Make an interval playlist, alternating between fast-paced peppy tunes, and slower, chill tunes. Walk, run, or dance to the beat. Here are some of my playlists for intervals.
Use a FitSugar interval workout. I always find it is easier to follow a cardio routine and intervals are no exception. I have made many interval workouts, from treadmill to swimming, from stationary bike to elliptical.

Source

Another Reason to Add Intervals: "They're Like Magic!!"

FitSugar — Thu, 24 Jul 2008 16:00:00 -0700

I love interval training. It really does the job for cutting boredom and burning major calories. There are only so many times that I can harp on the benefits of something so I get excited when someone else experiences its joys. User Renees3 recently shared her new found love for intervals in the Weight Loss Support Group and I found it very motivating. She said:

So my trainer has been killing me on the bike doing interval training and I've been doing it on my cardio days, too. On my cardio days, I just do the elliptical on the interval setting, making the harder ones a bit harder than they set it to. And on trainer days, we just do 6 min on the bike, 25 sec hard as you possibly can, 15 sec rest. it's insanely hard. But I've been stuck at 161 for over a month now and I just weighed myself this morning, 159!!!!!! I'm back on track and I'm motivated again! I'm going to Hawaii in a little over two weeks, so I'd love to get to 155, but I know I might not be able to. I'm just going to keep up this interval thing, doing cardio four times a week and strength twice. I've also been doing yoga on my lunch breaks, just a 30 min DVD (Rodney Yee) that I really like. Maybe that's helping, too! But if you're stuck, try intervals!!! They're like magic!!

Have you tried interval training yet? You should, it's well worth your time.

Source

Endurance, Intervals, Fitness: Know Your Cardio

FitSugar — Fri, 23 May 2008 05:30:00 -0700

A well balanced fitness program should include cardio as well as strength training and flexibility training. Don't think that cardio means working out at the same pace all the time. Just as you mix up the various elements of fitness, you need to mix up your cardio routine.

Your cardio plan should be a mix of endurance, fitness and interval training. You shouldn't just hop on the elliptical or hit the streets and do the same routine every workout. Doing so just focuses on one element of cardio fitness and your body can acclimate easily to your workout, meaning you are not challenging yourself as much as you could and are probably not burning as many calories as you could be. Here's a brief description of each type of training.

Endurance: Maintaining a steady, and somewhat slower pace for a longer duration is an endurance workout. Aim to work out for at least 40 to 60 minutes maintaining a target heart rate of 60-70 percent of your max (check my calculator to learn your max heart rate). This type of workout is good for burning both fat and calories. Endurance workouts are great for "recovery" workout, the day after an intense workout. Try running on flat ground for at least 40 minutes at a nice steady pace. Add five minutes on to your run each week until you make it up to a full hour.

To see the other two, just read more.

Fitness: Short and intense workouts to increase cardiovascular fitness are fitness workouts. For these workouts you work at a consistent and intense pace for a short period of time. Keep your heart rate between 75 and 85 percent of your max for twenty minutes. A tempo run is a great example of this kind of workout. You will burn the maximum number of calories in a shorter period of time. Doing just this type of workout can lead to injury, since you are pushing your body, heart, joints and muscles beyond your comfort zone. Once you have warmed up, put the speed of the treadmill a couple of notches past your comfort zone and run for 20 minutes. Don't forget to cool down.
Interval: I love interval training since it is a blend of both endurance and fitness training. It challenges the cardiovascular system by alternating intensities. It also increases your metabolism and will burn calories and fat. Here is a challenging interval workout: Interval Sprints on Treadmill.

So which type of training is your favorite and which do you need to do more of? Tell me in the comment section below.

Source

What Do You Know About Interval Training?

FitSugar — Mon, 14 Apr 2008 04:00:00 -0700

"Interval training" may just seem like a fitness buzz word, but I think it is here to stay. That being the case, you're going to want to know about it, right? Take this quiz and see how much you know about interval training.

Source

Take the quiz

Do You Fartlek?

FitSugar — Thu, 28 Jun 2007 11:45:00 -0700

There is no doubt about it, "fartlek" is a funny word. Say it out loud and it will make you giggle.

Knowing that the word is Swedish, might take some of the humor out of it, but no matter its origin it is a fun way to train. "Fartlek" is Swedish for "speed play" and is a variation on interval training. It consists of adding bursts of speed in the middle of a training run.

A fartlek running workout goes like this - Warm up running for at least 5 minutes, continue running at an easy training pace, add bursts of speed for various distances and times throughout the run. Basically you are mixing aerobic work with anaerobic work.

It is important to vary the speed of your bursts as well the duration of the speed sections. The speed section can last anywhere from as short as 15 seconds to as long as two or three minutes. One element of the speed section could be interspersing easy running with three or four "quick steps" now and then to simulating suddenly speeding up to avoid being overtaken by another runner.

The recovery pace is generally faster than the recovery jog you might do during intervals on the track; keep it moving at an easy training pace. The recovery time is usually about 2/3 the time of the speed section.

So, do you fartlek?

Source

Interval Training and Asthma

FitSugar — Wed, 30 May 2007 11:00:00 -0700

If you have asthma, especially if it's exercise induced asthma (EIA), you definitely don't want to skip out on exercise altogether. Regularly working out, the kind that gets your heart pumping and your lungs working quickly, can actually relieve asthma symptoms. Huffing and puffing can get mucus out of your lungs, and help you take deeper breaths.

What you don't want to do is interval training. Whether you're running, hiking, biking, swimming, rollerblading, or whatever, you don't want to push yourself as hard as you can - you may end up having to stop altogether because you can't breathe.

Instead, try to stay at a consistent speed that's fast enough to be breathing heavy, but not so fast that your chest hurts because your airways are constricted. You can definitely do short spurts of working a little harder, but just be aware of your breath, and work at a pace that your lungs can keep up with.

If your asthma symptoms are triggered by seasonal allergies, you may want to exercise indoors. You can also talk to your doctor about certain allergy medications that may be geared toward helping asthma symptoms, such as Singulair. Also, if you have a rescue inhaler like Albuterol, you may find that it helps to take a puff or two about 15 minutes before you exercise outside.

Fit's Tips: Make sure you have water and your inhaler near you while working out. If you do start to feel that tightness in your chest, and are having a hard time getting air in and out, STOP what you're doing and focus on taking deep long breaths to calm your body and mind. You can often prevent an attack just by concentrating on inhaling and exhaling slowly, and taking small sips of water. If that doesn't work, definitely take your inhaler. After 5 minutes, if your symptoms go away, I'd go back to working out, but take it easy - you don't need to have another asthma attack.

Source