Monday, April 22, 2013 • Sedona, AZ 86351
So, I am often at the gym and seeing the same sad situation over and over: same faces, same motions, same choice of the machines to train on, and“ same lack of results! Month after month and year after year. Why? Well, what we get out of our training is the result of how much we put into it. The great news is that we are not doomed to never see the results we hope and work for. We just need to change somewhat the way we train. Put more into it. Focus on the task at hand, put your heart and body into it, add some intensity. The best option: add some intensity in chunks, aka the “interval training”. What you want is to train shorter, but at a higher intensity. You do not need to trot for hours on that treadmill or watch the whole movie on the step master in order to see the results. In fact, you will see more results, and better results, if you limit your time at the gym, but squeeze the most out of it! So, go for the intervals! Warm up, then go harder, then, for some 20-40 seconds, go really all out! Then, slow down again. repeat maybe 6-8 times. The fitter you are, the longer the “all-out” peaks shall be, and the shorter the recoveries in between the hard work. You really can adjust all that intensity on your own, as per your heart rate monitor or a simple rate of exertion. If you need any help, let me know, I am at firstname.lastname@example.org. The beauty of the interval training is also in what it does to the metabolic system once we are well over with the training, relaxing on that old, wine-stained beige sofa and reading our favorite “Runner’s Magazine” or similar“ so, brace for the great news: for some 36 hours post-interval workout, you keep burning a significantly larger amounts of calories than if you were engaging only in some endurance, same-intensity training. Consider it an added bonus, sort of that cherry on top of your morning workout! So, do not lose your monies (and time, as monies = time) for “free” or “almost-free” group classes, where you settle in the comfort of a cool social situation and being in the friendly crowd, sorta hoping that no one would put much attention to you, your form and intensity, anyway: step out, decide to, actually, SAVE your monies (and time) by not losing your time on things which have not brought much of results over the last 15 years or so. Go interval, whatever you are doing: on the rowing machine, on that old treadmill in the corner of your garage, while out jogging or running, and even during the weight training sessions. In terms of the jogging and running: you don’t have to change the intensity by speeding uncontrollably each time you decide to “go for it”! Find a neat hill. Following a warm-up, run/jog/even walk it up as fast as you can, trot at a slower pace back to the starting point. Repeat 8 times and e-mail me if you still like me and my crazy fitness ideas! Stay fit-Fit, OK? I am rooting for you!