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Trying interval training


Saturday, August 22, 2009

Despite sticking to a 1200 calorie diet, and 2+ hours doing very low key workouts at the gym daily, I haven't lost any weight for the last two weeks. Time to try some new things.

Coincidentally, I got an email this morning inviting me to join the QuickFire Challenge Team teams.sparkpeople.com/Q
uickFireChallenge
. The challenge for today is 10 burpies, 5 times spread out during the day. I did the first set & was good & winded so decided to sit down & do a little research online about interval training. After slogging through all the sites trying to sell me something I got onto the about.com page for interval trainings on the treadmill. Lots of good info here: walking.about.com/od/tr
eadmillworkouts/a/treadmil
lhiit.htm
.

First thing I learned is that I'm not supposed to be holding on. the article describes me perfectly: "Thus, it’s safe to assume that most people hold on for no other reason than because the rails and front bar are there. The presence of the bar and rails puts the idea into walkers’ heads that they’ll topple over if they don’t hold on. Letting go never dawns on them."

Okay, I'll let go.

Spark has a good article on interval training on the treadmill: www.sparkpeople.com/res
ource/fitness_articles.asp
?id=1148


I've added it to my favorites. Here's the workout I'm going to do today:

Beginner Interval Program
What to do For how long Intensity (1-10)
Warm up at 4.5 mph pace 5 minutes 3.5
Jog at 5.5 mph pace 1 minute 6.5
Jog at 5 mph pace 2 minutes 5
Jog at 5.7 mph pace 1 minute 7
Jog at 4.8 mph pace 2 minutes 4
Jog at 5.5 mph pace 1 minute 6.5
Jog at 5 mph pace 2 minutes 5
Jog at 5.7 mph pace 1 minute 7
Jog at 4.8 mph pace 2 minutes 4
Cool down 5 minutes 3.5
Total Workout Time: 22 minutes

I've been walking for an hour at 3.5 and an incline of 6.5. This workout looks impossible, but I'll give it a try.

Now I'm off to do another set of burpies now...
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