If there is one thing that I can’t seem to stress enough to anyone who runs, bikes, or uses the eliptical (I’ll allow it), is that you should incorporate interval training in your workouts. This is a great article if you are skeptical about giving up your long, slow cardio routine. Here’s another one from DiscoveryNews.com. I could go on and on about all the great benefits of doing intervals, but the experts can do that for me.
I’ve been preaching this for years and I think it’s awsome that the mainstream media is finally starting to catch on. The research is out there, and I mean a butt load of research touting all of the benefits of training with intervals. A basic interval workout might look something like this:
- 5-10 minute warmup using a moderate pace (this does not include your 5-10 minute warmup with foam rolling and a few lower body strengthening exercises. You’re already at the gym, no excuses)
- Begin your work intervals by increasing your work speed to a difficulty of 7-10 (using RPE Scale) for 30 sec to 1 min.
- This should be followed by a rest interval- not actual rest, but decreasing difficulty to a level of 3-5 for 1-3 min.
- Repeat the work: rest intervals for a total of 5-10 sets which can take anywhere from 10-20min.
- Don’t forget to cool down for 3-5 min, you deserve it.
Play around with times, inclines, machines and your Ipod until you find out what works for you. This should save you some time, increase your cardio fitness, and start chiseling out your abdominal section hiding beneath that spare tire. Do this 1-3X/week for 20-30 min and get your ass back in shape. Enjoy!