Use Intervals to Stay on Track This Season

For many clients I create quick workouts.  I deal with busy people, people who have children, people who work long hours, people who have life outside fitness. These people are able to fit it all in because they understand the value of exercise and the payoff they get is more energy, less stress, better sleep, and they are more productive even with minimal amounts of exercise. Now, I do not mean to lecture so let’s talk about quick workouts.

Many people use interval training to get better at an activity. I use it with clients to build their endurance. Basically, you begin at a lower level, push yourself harder for a short time, and then recover at the lower level, repeat as often as necessary. For example: Begin walking after 2 minutes, then walk faster raising your rate of perceived exertion to 8 or even 9 for 45 seconds to a minute, then return to a pace that will bring your heart rate down and your rate of perceived exertion to a 5 or 6 for 2 minutes. Repeat throughout the workout and you’ve got interval training down.   The last thing you need to consider about cardio work is, how hard should I be working?   The rate of perceived exertion scale is an easy way to measure intensity.  I like a simple one to ten scale.  One is easy, ten is too hard to continue.  Work around a 7.  If you have been sedentary work up to 7 for 10-15 minutes per session. Initially, you may only be able to maintain 7 for a very short time, slowly increase your time at that intensity until you are reaching your goals. This building and recovering from 7 is interval training.

Remember anyone can do intervals as long as you listen to your body, work within your current exercise level, and you should always talk with your health care provider before beginning any exercise, just to be safe. Intervals can be a great way to move yourself beyond a plateau, build endurance, and get the most out of a short workout. When you complete an interval workout you will feel great, excited, and successful. Its not easy but few things worth anything are!

Honor Our Troops With A BootCamp Workout

For those who’ve been in the military you know that not only are soldiers brave but they are tough! Part of their job is physically pushing their bodies to the limit. Here’s some ideas on how you can mimic boot camp in your workouts. Many military fitness moves are based on body weight. So try push-ups, pull ups, and squats for full body work with your body weight. All these exercises have many variations and can be overloaded with external weight (dumbbells, bars, rubber tubing) if needed.

Add intensity to your moves. We call this work plyometrics. Plyometrics are moves designed to increase power and speed. Take your basic squat and add a jump. As you reach the bottom of the movement you spring back up and off the floor, landing only to begin again. Adding power can be done to most movements. All it takes is adding explosive movements to your routine. Sprints, jumps, hops, etc will all add intensity to your workout.

Think about compound movements – soldiers have to do a lot of moving. They overload with external weight which doesn’t come off (think packs, belts, boots) when they have to run, jump, climb, squat, etc. Moving isn’t all straightforward work. Many of our regular activities require us to twist, bend, and move laterally (side to side) as well as up, down, reaching and more. Try adding some compound movements into your workout. Compound movements are those that may combine two or three different movements – a squat with a kick and rotation, a lunge with balance work included, or pushups with a squat jump (daisy pickers) included.

Here’s a link to a boot camp workout from about.com
Here’s a link to freeworkoutsguide.com
Disclaimer – I didn’t check out all these listings but they have quite a variety to choose from.