Addicted to Intervals......

Over the last few years or so, it has become high on my priority list to make sure I throw a lot of cardio into my workouts because I have always believed that it helps to keep the weight off...and it does!  However, in our busy lives, who has the time to run or walk for 45 minutes to an hour and then go do resistance training for another hour?  I have recently become very interested in interval training for my cardio workouts and have found that a quick warm up on some sort of cardio equipment followed with short, bursty intervals of things like mountain climbers, box jumping*, stair stepper, and rowing have been very successful, and, I have achieved the same results as I did when I was trying to walk or run....in fact, I am more muscular doing this sort of exercise, than when I was running.  Raising your heart rate for intense short periods and then bringing it back down for active recovery and repeating these actions several times, has been proven to be very effective.  So, my point is not to put down running or long cardio workouts, but to offer other alternatives if you indeed do not have the time to put into a long workout every day.


Here are some suggestions that you can do for about 20 to 30 minutes either before or after you do resistance training.  Some prefer to do cardio after, some prefer to do cardio before.  I prefer to do cardio before because it warms me up and I feel ready for the weights. If you are a heavy lifter, you may want to do your cardio after you lift to save your energy for the heavy loads.


     Sample routines after a simple warm up:


     Row for 500 meters
     60 Mountain Climbers (each foot counts as one)
     20 push ups
     Rest for one minute


     Row for 500 meters, rest one minute, row another 500 meters
     60 Mountain Climbers
     20 Push ups
     Rest for one minute


     Row for 500 meters
     15 Box Jumps (start with a small box and work up to a higher box)*
     Stair Stepper (set on intervals for 5 minutes - I recommend level 8)   
     60 Mountain Climbers
     Rest for 2 minutes
     Begin your resistance training if you have not already done so.


*Box jumping is a form of plyometrics and should not be done by those who have not seen it demonstrated.  It is highly advisable to have a spotter with you if you are a beginner and as you increase the height of the box or step.


This is an excellent interval workout that will DEFINITELY get your heart rate up and you will be huffing and puffing....AND it won’t take you 2 hours to get a workout in!  You can mix all sorts of cardio machines in....it doesn’t have to be this exact workout.  You can include things like the bicycle, the elliptical, jumping rope, medicine ball slams, sprinting, running, walking, grapevine running,  etc.  Just mix it up.  It makes for staying more motivated and you don’t get bored so easily.  Better yet, have someone join you and you can take turns choosing what to do for the next set.....that way, you aren’t always trying to come up with something to do, and there is a bit of curiosity when you know someone else is going to pick the next exercise for you.


Just a few thoughts......


Have fun and stay safe!


Nancy