Introducing Intervals

I'm very excited to introduce you to someone (actually something) very close to me. I have wanted to set you two up for a long time now and was just waiting for the right moment. Well, that time is now and I think you'll really hit it off. 

Reader meet Intervals

Intervals meet my Reader

Reader, you've been dating that same ol' cardio program FOREVER. I see you both everyday - same machine, same time, same distance, same calories burned, same speed, and same levels. Aren't you sick of the same?

I understand and respect your current cardio relationship - its healthy, its comfortable, its familiar, its basically maintenance. What its not is making you a healthier or fitter person. It's time to move on and let it go. Give intervals a try.

Okay, I can see that you are a little more than hesitant to let this new person (training style) into your life, so here's a little background on intervals. Intervals is a Capricorn, plays tennis, and likes long walks on the beach. 

Intervals can also help you to burn more calories, exercise at higher heart rates, cover further distances, reach higher fitness levels, work your muscles harder, improve your calorie after (workout) burn. 

Summary of your first date:

• Move up and down in the level of intensity or challenge throughout the duration of your cardio session

• Performed 1-2x/week

• Example is a walk/jog or jog/sprint program

The date should go something like this:

• Use at least a 2:1 ratio of lower intensity: higher intensity for the interval (i.e. run for 1 minute and recover with a jog or fast walk for 2 minutes, then repeat)

• Warm-up for 5-10 minutes before you begin the intervals

• Shoot for a consecutive block of 20 minutes to repeat your intervals

• Cool-down for 5-10 minutes

Dating variables:

• Always ask your doctor to chaperon or supervise a new cardio date before you go out

• If you need more rest you can increase the low:high intensity ratio to 3 or 4:1

• You can increase your intensity through: speed, incline, and/or resistance level

• Use any cardio machine or method you want, doesn't have to be running on treadmill

• Use in conjunction with your original cardio routine

Okay, you two crazy kids have a good time. No staying out past midnight on a school/work night.