Intervals
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Fit Tip: Attach Your Workout to Your iPod
Are you hooked on my printable workouts yet? If so, make sure you keep up with them using this simple trick. If you keep your iPod with you at the gym, just tape your printout to the music player.
Fit Tip: Tape Your Workout Plan to Something Sturdy
The gym can be a distracting place to work out, and it's easy for your mind to wander from the task at hand when you're chugging away on a cardio machine. This is one reason I like to print my interval routines before heading to the gym — it forces me to stay alert and I get a better workout. However, one thing has become clear: Placing my flimsy paper on the machine's minishelf just doesn't cut it.
Holiday Survival: Make More of Your Workouts
Extra calories can sneak into our day without us realizing it, especially during the holiday season, but the good news is we can sneak in additional exercise, too. I know that working out might drop a few notches on your priority list this time of year, so make more of your regular routine when you do make it to the gym.
Add a couple of extra sprints into your interval workouts, and extend the time you usually spend doing your favorite form of cardio by five or 10 minutes so you have enough recovery time between sprints.
Get It Up, Your Heart Rate That Is: Intervals For Treadmill
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.
Get It Up, Your Heart Rate That Is: Elliptical Intervals
The elliptical is a great way to get in a good workout, especially for anyone looking for something a little more low-impact on your joints. Try out this interval workout I've put together and, for an added benefit, hold on to the handles for one minute and let go for the next. Continue to do so through the entire workout.
Get It Up, Your Heart Rate That Is: Shorty Intervals
Recent research out of Australia has found that eight seconds of intense cardio followed by twelve seconds of moderate cardio for twenty minutes enabled women to lose three times as much fat than those who went about their cardio at a steady pace. It's basic interval training, but in very, very short intervals.
When doing interval training, you need to work with your own Rate of Perceived Exertion or RPE and work between easy (1-3), medium (4-7) and hard (8-10) amounts of exertion.
Get it Up - Your Heart Rate, That is: StepMill Intervals
I can understand why people are intimidated by the StepMill at the gym, it's a large machine (visually), plus it's tough to cheat on it. Don't be intimidated and grow to love it for killer legs this bikini season. If my previous StepMill routine proved to be a bit too difficult for you, then try this interval pyramid routine instead.Get it Up - Your Heart Rate, That is: Running Intervals
I hope you all are getting outside while you can. Winter is turning into Spring, but I expect one more weather backlash, one last cold snowy or rainy Hurrah from Mother Nature. So, get out while you can and try this interval running workout.
The Seven Most Effective Exercises
According to Web MD, these are the seven most effective exercises.
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Get It Up, Your Heart Rate, That Is: Sprint Intervals at the Track
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.