Whether you are trying to build muscle or lose weight, I am sure that all of you at one time or another have spent countless hours on a treadmill trying to get to your goal. All muscle gaining programs require a period of time where cutting becomes necessary and all weight loss programs usually require a few cardio sessions per week…but do you ever just get tired of trying to pump yourself up so that you can get through the next 60 minutes of your workout? Well guess what…it is no longer necessary. I am going to tell you the secret to using your local treadmill at your gym, or for that fact…any cardio machine you want J
I used to be just like you, I promise. I used to put myself on a cardio machine and say : “Go!” And then for the following 60 minutes I would put out the most intense cardio session you had ever seen. I would show that cardio machine who was boss, run on it like it had never been ran before…and where did that get me? I lost a mere 9 lbs…and then I couldn’t lose anymore. Sound familiar? Let me help.
Interval training. You have all heard of it, but do you know what that really consists of? Well in case you don't, let me educate you.
Interval training utilizes the body's two energy production systems: the aerobic and the anaerobic. The aerobic system is the one that permits you to walk or run for several miles. It uses oxygen to convert carbohydrates from a range of sources throughout the body into energy. The anaerobic draws energy from carbohydrates (in the form of glycogen) stored in muscles for small bursts of activity such as sprinting. This system does not require oxygen; however it only grants enough energy for activities which last for short periods of time. That's where low-intensity aerobic exercising comes into play. For the duration of the rest or recuperation period, your lungs and heart facilitate in resupplying your body with oxygen, and start to work away at the lactic acid that has formed. The oxygen functions in converting carbohydrates into energy. Interval training is particularly valuable when it comes to burning fat and amplifying the strength of your cardiovascular system. So as a replacement for your 90 minutes on the treadmill, you can get a better workout by doing only 20 minutes of interval training! Sound good? That’s what I thought.
Alright, I am going to guess that most people are at a novice level…however, I will give options for modifying the following interval so that people of all different levels can use it.
First let me explain how a good interval workout should go. We want to start with a 2:1 ratio…so no matter what amount of time you are doing, you need to keep that ratio in mind. Second, it is best to always have a warm up period and a cool down period…these are important to lower our chances of being injured. If you get injured you can’t work out. Doesn’t sound very productive to me. Here is an example of what a interval cardio session on the treadmill might look like:
5 min: 5 MPH (light jog)
40 sec: 7 MPH
20 sec: 5 MPH
40 sec: 6 MPH
20 sec: 4 MPH
40 sec: 7 MPH
20 sec: 5 MPH
40 sec: 6 MPH
20 sec: 4 MPH
40 sec: 7 MPH
20 sec: 5 MPH
40 sec: 6 MPH
20 sec: 4 MPH
40 sec: 7 MPH
20 sec: 5 MPH
40 sec: 6 MPH
20 sec: 4 MPH
40 sec: 7 MPH
20 sec: 5 MPH
40 sec: 6 MPH
20 sec: 4 MPH
5 min: 5 MPH (light jog)
Okay, so this workout might be for someone that has been going to the gym frequently, has stopped seeing results…but is in pretty good shape. Now, what if I can’t run 7 MPH you say? Great. You don’t need to. You can change these speeds to fit your needs. If 4PH is a light jog for you then have 4MPH as your warm up and change the numbers as they suit your own personal speed. There are also other ways of doing this workout. You don’t have to do it as intense if you are just starting out. Another way to start out nice and easy is to do a 2:1 ratio, but with minutes. For example:
5 MIN: 3.5 MPH (fast paced walk)
2 min: 5.5 MPH (a light jog)
1 min: 3.5 MPH (fast paced walk)
2 min: 5.0 MPH (a light jog)
1 min: 3.5 MPH (fast paced walk)
Etc.
I know that not everyone is ready to sprint their heart out or even keep up a steady jog for a full two minutes. That’s why it is important to assess your own personal level, your cans and your “I’m not ready yet’s” (we don’t say the word can’t) so that you can start on a level that will keep you going, that will allow you to progress until you are comfortable doing more. And for those of you that don't have a gym membership...take a stop watch and go outside! Interval training can be done anywhere!
Now, there may be some of you that don’t prefer the treadmill and well…to each their own J But! Don’t use that as an excuse for not utilizing the great benefits of interval training! On a bike you can go fast and slow, on the elliptical, rowing machine, stair climber…etc! Every machine can be used for interval training and I suggest it! The more you change up your routine the better results you will see! Our bodies are fighting machines! If we put a new stress on it, it will fight until that stress is gone…but if we always change it up then our bodies will never have enough time to be become accustomed…thus you should always continue to see results.
Okay, so going fast and slow may not be enough for everyone out there…so before I end this I want to remind you of the two little, great buttons the cardio machine makers have kindly gifted us with: Incline && Resistance. Yep, you got it. Use the 2:1 ratio I talked about, but add in resistance every other one or add in a hill sometimes. You don’t have to do it every time…but if you think the routine has become too easy, then try mixing it up.
WARNING! Do not use interval training every single day! Every other workout or every other day…but not every time you work out. Interval training is intense and even if you are in great shape you should still give your body time to recuperate. Do interval one day and then just do a normal 20 minute cardio session the next. Don’t take these words lightly, if you want to see results then you’re body needs time to get them…
You’re going to have to work during these cardio sessions…there is no greater truth than that. Results, unfortunately, do not grow nor fall off from trees…so keep trying! You are working on a lifestyle change! And the best part about this lifestyle change is that you are in total control. Just remember,
YOU ONLY FAIL WHEN YOU STOP TRYING TO SUCCEED!
Good luck! And let me know how those workouts go! Until the next time! -Natalie
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