Many of you know I'm a big runner. I yap about it all the time here. But one thing I don't do enough (when it comes to working out and enjoying life) is just slow down and take a walk. Maybe it's not the best cardiovascular exercise, or the most challenging physical activity, but every time I do it, I find myself refreshed and at peace. It's mind-clearing and fun.
It's especially nice when you get a chance to do it with friends or someone you love. It always makes for good conversation, an enjoyable time and a better appreciation for taking time out to do something simple and active in a nice setting.
I'd be remiss if I didn't at least offer some information on the benefits of walking, because I try and make this a resource. Most of them will fall in the "duh factor" category, but knowing that just doing it 30 minutes a day a few times a week reduces the risk of breast cancer, stroke, hypertension and many other maladies is reason enough to get out there and put one foot in front of the other, right?
Are you a walker? Do you have a favorite place to get out and do it?
Showing posts with label walking. Show all posts
Showing posts with label walking. Show all posts
Tuesday, March 8, 2011
Friday, February 4, 2011
Interval Training
Cardio routines easily become boring. Running, cycling, rowing ... whatever you choose to do, if it's the same each day, you are likely to first get bored, then plateau. Maybe the inverse order. Either way, it's no bueno.
About 9 months ago I started incorporating interval training into all the cardio I do, and I flat love it. It ratchets up the intensity, keeps your body guessing, and gives you a way to constantly change up your routine.
I think some people get a little intimidated when they think of "interval training," but it's really just as simple as setting a baseline exertion level from which to work, and then increasing/decreasing intensity above (and then back to) that baseline in varying time and intensity intervals.
For example: Think about walking on a treadmill at a pace of 3.0 for 5 minutes to warm-up. At that point, instead of continuing to plod on at the same pace, increase your pace to 4.0 for a minute, then back to 3.0 for two minutes. Then up to 4.5 for a minute, then back to 3.0 again for two. And so on. The intervals, intensities and durations are all up to you and you'll see that it's very easy to figure out an approach that works for you/is challenging if you try it out a few times. Interval training can also work with any modality - recumbent bike, stair climbing, rowing, etc. Anything where you can monitor your time and alter your intensity level.
If you want a good example of one specific interval philosophy, check out this article - keep in mind that this is not how you HAVE to do it, but just one good example. Or, if you want, invite me to come work out with you and I'll take you through a fun but challenging interval program that I like. :)
Why do it? There are many benefits to interval training, including increased aerobic/anaerobic capacity, more effective weight/fat loss when compared to "normal" cardio, improved athletic performance, and the removal of the ever-present boredom factor. So why not give it a shot? Trust me, it's easier than you think!
Do you have any experience with interval training? Share with us!
About 9 months ago I started incorporating interval training into all the cardio I do, and I flat love it. It ratchets up the intensity, keeps your body guessing, and gives you a way to constantly change up your routine.
I think some people get a little intimidated when they think of "interval training," but it's really just as simple as setting a baseline exertion level from which to work, and then increasing/decreasing intensity above (and then back to) that baseline in varying time and intensity intervals.
For example: Think about walking on a treadmill at a pace of 3.0 for 5 minutes to warm-up. At that point, instead of continuing to plod on at the same pace, increase your pace to 4.0 for a minute, then back to 3.0 for two minutes. Then up to 4.5 for a minute, then back to 3.0 again for two. And so on. The intervals, intensities and durations are all up to you and you'll see that it's very easy to figure out an approach that works for you/is challenging if you try it out a few times. Interval training can also work with any modality - recumbent bike, stair climbing, rowing, etc. Anything where you can monitor your time and alter your intensity level.
If you want a good example of one specific interval philosophy, check out this article - keep in mind that this is not how you HAVE to do it, but just one good example. Or, if you want, invite me to come work out with you and I'll take you through a fun but challenging interval program that I like. :)
Why do it? There are many benefits to interval training, including increased aerobic/anaerobic capacity, more effective weight/fat loss when compared to "normal" cardio, improved athletic performance, and the removal of the ever-present boredom factor. So why not give it a shot? Trust me, it's easier than you think!
Do you have any experience with interval training? Share with us!
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