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Spring is around the corner. Are you ready to take your workouts to the next level? Burning calories isn’t just about how long you work it’s about how hard you work. Intervals are a great way to increase your workout calorie burn without increasing the amount of time you spend working out. Here’s how to use intervals in your program to Spring into fitness these next few months. 

Warm Up

Begin with a warm up.

  1. Move through the movement patterns your are going to do during the intervals at a slower pace.
  2. Stretch anything that feels tight or like it needs some attention.
  3. Then begin at a moderate pace (formula below) for 2min.
    1. Take your pace to a vigorous pace for 1 min.
    2. Return to a moderate pace for 2. This is your recovery time. Repeat this pattern until your workout is complete.

To make it more difficult shorten your recovery times and increase your vigorous work phases.

Your Spring Fitness Intensity Level

To figure out your intensity levels you can use a heart rate formula to find your target heart rate training zones. This is the Karvonen Formula a popular one used by personal trainers. You’ll need to take your resting heart rate (RHR) by finding your pulse (radial artery on your wrist) and counting for 30 seconds and multiply by 2 for a 60 sec reading.

220 – Your Age = Maximum Heart Rate (MHR)

MHR – RHR = your Hear Rate Reserve (HRR)

HRR X .40 = training % range

HRR X . 85 = training % range

training % range + RHR = your target training zone

training % range + RHR = your target training zone

40-65% = moderate workouts

65-85% = vigorous exercise.

You can recalculate according to the zone you want to workout in. Use a heart rate monitor for easy reference or divide your target training zones by 6 for a 10 second count.

Thank you for taking the first step in your journey to shift your workout habits and spring into fitness!

Taking time to live healthy IS HARD but once you start doing it, it becomes a lifestyle AND it all starts with this simple, fitness routine.

Learn more and reach out!

And as always, if you are struggling to engage fully in your life and would like to see how psychology might be able to help you contact me today!

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