Jump Start Your Metabolism with High Intensity Interval Training

You only have one body in this life so take care of it!  Thanksgiving is over, now it's time to get back on track.  Try this style of cardio 3x per week and see some changes!

Interval Training, Anaerobic Exercise: 

The intensity level for anaerobic cardio should be peaks and valleys.  There should be a high heart rate, followed by a recovery heart rate, then repeated.  Sessions should be no more than 30 minutes. Use target heart rate along with perceived exertion levels.   LESS DURATION = BETTER RESULTS

Example treadmill intervals:  Each 30 minute segment should consist of 30-60 seconds of sprint, followed by 60-120 seconds of recovery (slow walk).

Optimal Exercise:

• Sprinting on soft surface (treadmill, sand, grass etc.)
• Sprinting on stairs

Sample of Interval training with Walks /OR RUN–adjust based on your level of fitness.

Time

Activity

Intensity

What it feels like

0:00-5:00

 Warm up Easy walk -5 min

3-5

Light effort, rhythmic breathing, you can talk easily

5:00-6:00

Moderate walk -1 min Recover

5-6

Some effort, breathing somewhat hard; can speak in full sentences

6:00-6:30

Fast walk, jog or run 30 to 60 seconds based on fitness level

7-8

Very hard effort, breathless; can manage only yes/no responses

7:30 -8:30

Do fast walk, jog or run and recover  8 to 13 times –based on fitness level

25:3030:00

ool down 

Easy walk -5 min

Stretching should be done after all exercise sessions and/or at least 5 times weekly.

is a certified personal trainer and life coach who lives in Peachtree Corners. If you have a question, use the comment box below or send her an email.