Well one quick way is with intervals. Intervals have been around for many years but only recently they have become popular, I guess it?s because people are realising the huge benefits from interval training.
What?s the science?
Excess Post-Exercise Oxygen Consumption (EPOC) - also known as the ?AfterBurn? effect. When you train at high intensities, your body will burn calories to fuel your muscles, but after the workout is over the magic then happens. Your body has to restore its muscle glycogen, repair broken down muscle fibres, restore body temperature and pull the lactic acid from your muscles. All of these processes require a lot of calories, which come from your bodies fat cells. It is these ?AfterBurn? calories that will get you the beach body you?re after.
How do I do interval training?
Intervals can be done on a bike, rower or even running. Basically you want to push yourself as hard as you can for the given time, followed by an easy recover. Below we have designed 3 interval programs
Beginners Interval ? Complete this interval 2x per week resting at least 48 hours between sessions
Workout/ Work Interval/ Rest Interval/ Sets
One/ 45 seconds / 5:00 minutes / 3
Two / 45 seconds / 4:45 minutes /4
Three/ 45 seconds / 4:30 minutes/ 5
Four / 45 seconds / 4:15 minutes / 5
Five / 45 seconds /4:00 minutes / 6
Six /45 seconds /3:45 minutes / 6
Seven /45 seconds /3:30 minutes /7
Eight /45 seconds /3.15 minutes /7
Intermediate: Complete this interval 3x per week resting at least 48 hours between sessions
Workout/ Work Interval/ Rest Interval/ Sets
Nine/ 50 seconds/ 3:00 minutes/ 7
Ten / 50 seconds / 3:00 minutes / 7
Eleven/ 50 seconds / 2:45 minutes / 7
Twelve / 50 seconds / 2:45 minutes /8
Thirteen/ 50 seconds /2:30 minutes/ 8
Fourteen /50 seconds /2:30 minutes / 8
Fifteen /50 seconds /2:20 minutes / 8
Advanced: Complete this interval 3x per week resting at least 48 hours between sessions
Workout/ Work Interval/ Rest Interval /Sets
Sixteen/ 60 seconds/ 2:15 minutes / 8
Seventeen/ 60 seconds / 2:00 minutes / 9
Eighteen /60 seconds / 2:00 minutes /10
Nineteen/ 60 seconds / 2:00 minutes /11
Twenty / 60 seconds /2:00 minutes /12
Make sure you have a good warm up before interval training.
A word of warning, Intervals are hard work but they give you some amazing RESULTS fast.
Stay Healthy
Krystie and Paul
Results Personal Training in Hampstead, North London specialises in Fat Loss, using a holistic approach to diet and exercise. Results have helped thousands of individuals gain health, confidence and a body of their dreams.
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Unique New Running Program About Marathon Training For Beginners. With A Very Successful Sales Page, Offering High Commisions Of 60%. Tap In To This Great Little Niche! For Affiliate Help And Training - Http://www.affiliates.marathontrainingexpert.com more info...What are some good weight training and running plans for a mid-distance track runner?
i have a long summer from school this year and i really really want to start training for track, because i ran for 2 years and i wasnt able to this past school year and i wanna be sort of in shape when i go back to school so it wont be bad. I have easy access to a gym with top notch equipment. What are some good workouts in the gym?
Answer
You should do a total body work out using weights. Include abs and core muscle groups. 2 days per week, probably the days you do weights do plyometrics to improve your explosive muscles and work on flexibility and movement. Run easy distance from 3 to 5 miles 3 days per week. Do a longer day once a week and take off 1 day per week. If you do the plyometrics on the days you hit the gym then you can do your entire body work on those days, use the easy distance days to recover from the lifting, use the lifting and plyometric days to recover from the running, and the day off to rest. You can do some intervals on the weight and plyometric days, such as 8 to 10x 400 with 1 minute rests at 80% effort. Mix up the intervals as to the distance, speed, and rest. It depends on your race distance. If you are an 800 runner you can do from 200 up to 1200 intervals. if you are a miler then you can do from 400 up to repeat miles. Mix it up so you do not get used to doing one work out and your mind does not get stale. Start easy and build up as you become conditioned.
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