Monday, July 27, 2009
Saturday, July 25, 2009
Friday, July 24, 2009
interval training
Lack of time is the number one reason people give for not exercising. And lack of results once they do start exercising isn’t far behind. Interval training is a great solution for both of these common problems.
Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.
The Swedes came up with a term for this type of training: Fartlek, which means speed play. Not only is it an efficient training method, Fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes.
Unlike traditional interval training, Fartlek training does not involve specifically or accurately measured intervals. Instead, intervals are based on the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.
Advantages of Intervals
Interval training utilizes the body’s two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles and uses oxygen to convert carbohydrates from various sources throughout the body into energy.
The anaerobic system, on the other hand, draws energy from carbohydrates stored in the muscles (in the form of glycogen) for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its by-product, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after running up several flights of stairs, for example.
Interval Basics
Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval or Fartlek training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.
The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk two miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.
A great trick is to tell yourself that you’ll run a particular distance, from the blue car to the green house on the corner, for example, and then walk from the green house to the next telephone pole.
When you first start Fartlek training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up the boredom and drudgery that often comes from doing the same thing day after day.
A More Advanced Approach
Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals. Keep the four variables listed in the box to the left in mind when designing an interval-training program.
Four Training Variables
Intensity (speed) of the work interval
Duration (distance or time) of the work interval
Duration of the rest or recovery interval
Number of repetitions in each interval
Exerc
Sets
Reps
Rest:
A1: Dumbell Press
3
15
A2: Hip Bridge
3
20
50 sec
B1: Band Row (staggered stance)
3
12
B2: Ball Squat with Dumbell
3
15
50 sec
C1: Shoulder Press with dumbbell
2
12
C2: One Calf Raise
2
15
50 sec
D1: Seated Bicep Curl (band)
2
15
D2: Reverse Crunch with fitness band
2
20-25
50 sec
A1, A2, A3 etc are supersets. Superset simply means performing one set of each exercise in a circuit format, until you have completed all the work sets. In other words, perform two or more exercises in a row, followed by the recommended break. .
Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.
The Swedes came up with a term for this type of training: Fartlek, which means speed play. Not only is it an efficient training method, Fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes.
Unlike traditional interval training, Fartlek training does not involve specifically or accurately measured intervals. Instead, intervals are based on the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.
Advantages of Intervals
Interval training utilizes the body’s two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles and uses oxygen to convert carbohydrates from various sources throughout the body into energy.
The anaerobic system, on the other hand, draws energy from carbohydrates stored in the muscles (in the form of glycogen) for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its by-product, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after running up several flights of stairs, for example.
Interval Basics
Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval or Fartlek training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.
The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk two miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.
A great trick is to tell yourself that you’ll run a particular distance, from the blue car to the green house on the corner, for example, and then walk from the green house to the next telephone pole.
When you first start Fartlek training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up the boredom and drudgery that often comes from doing the same thing day after day.
A More Advanced Approach
Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals. Keep the four variables listed in the box to the left in mind when designing an interval-training program.
Four Training Variables
Intensity (speed) of the work interval
Duration (distance or time) of the work interval
Duration of the rest or recovery interval
Number of repetitions in each interval
Exerc
Sets
Reps
Rest:
A1: Dumbell Press
3
15
A2: Hip Bridge
3
20
50 sec
B1: Band Row (staggered stance)
3
12
B2: Ball Squat with Dumbell
3
15
50 sec
C1: Shoulder Press with dumbbell
2
12
C2: One Calf Raise
2
15
50 sec
D1: Seated Bicep Curl (band)
2
15
D2: Reverse Crunch with fitness band
2
20-25
50 sec
A1, A2, A3 etc are supersets. Superset simply means performing one set of each exercise in a circuit format, until you have completed all the work sets. In other words, perform two or more exercises in a row, followed by the recommended break. .
Cross-training for Fun and Fitness
Tired of the same old workout? Looking for a level of fitness that your current exercise routine can’t offer? Are you experiencing nagging injuries that just don’t seem to heal? If you answered yes to any of these questions, you are a likely candidate for cross-training.
Cross-training is simply a way of adding variety to your exercise program. You can vary your aerobic routine and incorporate some muscular strength and flexibility training as well.
And if you think cross-training is new, think again. Athletes have been cross-training since the days of the Olympic decathlons and pentathlons of ancient Greece. The past decade has seen the popularity of the triathlon reach international proportions, introducing the concept of cross-training to even the most recreational athletes.
Cross-training is simply a way of adding variety to your exercise program. You can vary your aerobic routine and incorporate some muscular strength and flexibility training as well.
And if you think cross-training is new, think again. Athletes have been cross-training since the days of the Olympic decathlons and pentathlons of ancient Greece. The past decade has seen the popularity of the triathlon reach international proportions, introducing the concept of cross-training to even the most recreational athletes.
What’s the point?
The benefits of cross-training are numerous. It reduces the risk of injury because the same muscles, bones and joints are not continuously subjected to the stresses of the same activity.
Cross-training also adds variety to your workouts, making your routine more interesting and easier to stick with. For the athlete, it provides a break from the rigors and stresses of single-sport training. Cross-training will improve your overall fitness and, over an extended period of time, may ultimately lead to improved performance.
Cross-training also adds variety to your workouts, making your routine more interesting and easier to stick with. For the athlete, it provides a break from the rigors and stresses of single-sport training. Cross-training will improve your overall fitness and, over an extended period of time, may ultimately lead to improved performance.
The Nuts and Bolts of Cross-training
Whether you are new to exercise or a competitive athlete, the essentials of cross-training are the same. You can choose to vary your routine from workout to workout, or simply add a new component to your existing exercise program.
One of the easiest ways to start cross-training is to alternate between activities—walking one day and swimming or bicycling the next. Or, you can alternate these activities within a single workout, spending five minutes on a treadmill, five minutes on a stationary cycle, and so on for a total of 30 minutes.
More experienced exercisers might begin an hour-long workout with a 15-minute jog to a nearby pool. After a 20-minute swim and perhaps a few minutes of calisthenics, they can finish off their workout with a 15-minute jog back home and several minutes of flexibility exercises.
Whether you are new to exercise or a competitive athlete, the essentials of cross-training are the same. You can choose to vary your routine from workout to workout, or simply add a new component to your existing exercise program.
One of the easiest ways to start cross-training is to alternate between activities—walking one day and swimming or bicycling the next. Or, you can alternate these activities within a single workout, spending five minutes on a treadmill, five minutes on a stationary cycle, and so on for a total of 30 minutes.
More experienced exercisers might begin an hour-long workout with a 15-minute jog to a nearby pool. After a 20-minute swim and perhaps a few minutes of calisthenics, they can finish off their workout with a 15-minute jog back home and several minutes of flexibility exercises.
Get Creative With Cross-training
If you’re looking to increase your endurance level, try alternating low-level aerobic activities, such as 20 minutes of stationary cycling, with 10 minutes of higher-intensity exercise, such as stair-stepping or jumping rope. Gradually increase the amount of time you spend on the more intense activity.
These formulas can be used with just about any type of activity—as long as you enjoy it. Combining a group of aerobic activities into one workout at steady or varying intensities is an excellent way to fight the boredom that comes from performing the same daily workout routine.
All exercise sessions, whether they involve cross-training or not, should begin and end with low-level aerobic exercise and stretching to effectively warm up and cool down. And remember, it’s always a good idea to check with your doctor before beginning a new exercise program.
If you’re looking to increase your endurance level, try alternating low-level aerobic activities, such as 20 minutes of stationary cycling, with 10 minutes of higher-intensity exercise, such as stair-stepping or jumping rope. Gradually increase the amount of time you spend on the more intense activity.
These formulas can be used with just about any type of activity—as long as you enjoy it. Combining a group of aerobic activities into one workout at steady or varying intensities is an excellent way to fight the boredom that comes from performing the same daily workout routine.
All exercise sessions, whether they involve cross-training or not, should begin and end with low-level aerobic exercise and stretching to effectively warm up and cool down. And remember, it’s always a good idea to check with your doctor before beginning a new exercise program.
get fit
Get Fit!Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles. Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear. Keep track of your progress. Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!
Get Moving:
Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind:
*Walk short distances—Begin with a five-minute stroll and gradually increase your distance.
*Forget about speed—Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
*Swing your arms naturally—Breathe deeply. If you can’t catch your breath, slow down or avoid hills.
*Be sure that you can talk while walking—If you can’t converse, you are walking too fast.
*Walk short distances—Begin with a five-minute stroll and gradually increase your distance.
*Forget about speed—Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.
*Swing your arms naturally—Breathe deeply. If you can’t catch your breath, slow down or avoid hills.
*Be sure that you can talk while walking—If you can’t converse, you are walking too fast.
good luck...
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