Fitmark Ambassador Laura Fine shares a few different methods of interval training from beginner to advanced levels
I used to be an early morning gym rat! My alarm would go off at 4:45 and by 5:15 my husband and I were both at the gym getting our sweat on. Fast-forward to 2009 when my daughter was born and all things changed. I no longer had the time or the ability to hit the gym for a couple of hours. However, since then, I have become faster, stronger, train less!
I’m a runner! I ran my first marathon in 2006 just 12 months after my first 5k! I was hooked! After that racing was just fun! I ran to relieve stress, I ran because nothing beats the Chicago lakefront and I ran because of the high I felt afterwards. Most importantly, I ran because I could!
When I run I don’t have to think about anything except pounding the pavement, or the treadmill in the winter months. Running is my passion and my one love but when I am not inside I keep my treadmill runs exciting by doing HIIT training. When you’re running at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and fat by doing HIIT training instead. When I’m on my treadmill, I like to vary of the type of HIIT I do. Here are some examples.
1. Little Training – 60 seconds / 75 seconds recovery
2. Fartlek Training -speed play – varied timing 30/10-20/20-10/30
3. 30-30 – lower body. Upper body, core
4. 30-20-10 -hard, harder, hardest
5. 12-8 – rest / work
What’s important to know is that HIIT training can be for anyone! You don’t need to be a seasoned running or athlete to incorporate HIITs into your training. Here are some examples of HIIT for every fitness level
1. Beginner – 1 minute walk / 1 minute jog. – 30/30. 2-4 times per week
2. Intermediate – 1 minute jog / 1 minute run – 30/30 3-5 times a week – 20 minutes
3. Advanced – HIIT – after 5 minute warm-up perform all out sprints as long as you can followed by 1 minute jog – 5-20 minutes
Whatever you decide to do just move! Put your best effort forward and your body will thank you.
Fitmark Ambassador 2013