As you know, I keep a record of my weekly workout schedule on my blog. It keeps me on track and motivates me to exercise at least 4 times a week. Looking at my recorded workouts, you might notice that I often write “45 min. elliptical” or something similar. But, a 45-minute workout on the elliptical for me isn’t just peddling along at one consistent speed. Instead, I utilize lots of intervals.
Short bursts of more intense (or faster exercise), alternated with easier, slower recovery is much more effective than keeping a consistence pace. You get a big calorie burn from the high-intensity intervals, but the recovery time allows you to catch your breath so you can go all out again while keeping your heart rate up. This means that you’ll burn more calories and see faster results in a shorter amount of time. (You can check out more benefits of interval training here.) In just a few months, I’ve already noticed changes in my body by adding intervals to my workouts.
How to: My interval workouts are typically anywhere from 30-60 minutes. I change-up the timing of my intervals depending on the type of cardio that I am doing.
I typically start with a 5-minute warm-up then alternate between 30 seconds of intense exercise followed by 60 seconds of recovery time. For each interval, I try to increase the intensity a little bit more. I might keep the 30 seconds followed by 60 seconds routine for 10-15 minutes before switching to a different interval. For example, I used this interval on the elliptical this morning: 45 seconds of intense exercise followed by 1:15 of recovery. At the end of my workout, I alternated between 30 seconds of intensity followed by 30 seconds of moderate exercise.
You can play around with the specific numbers, but as long as you are working hard and allowing yourself to recover so you keep increasing your intensity, you’ll see results!
I didn’t have much of a snack before the gym this morning, so before I even hit the shower after my workout, I mixed up a pseudo smoothie using 1/2 packet of chocolate Vega Whole Food Health Optimizer, iced coffee, vanilla soy milk, and ice cubes.
I chugged about half of it before jumping in the shower. It helped quiet my stomach grumbles until I had time to make breakfast.
For breakfast, I combine Chobani pineapple yogurt with banana slices and Nature’s Path pumpkin granola.
This was a filling breakfast!!! It’s sitting like a rock in my stomach!
Feel Great Weight
Check out my new Feel Great Weight post on Health: 5 Ways to Keep Your Marriage From Making You Fat
You can see all of my FGW posts here.
Reminder: The Lazy Baker
The Lazy Baker received such a great response from the recent giveaway on Carrots ”˜N’ Cake, they’ve decided to offer readers a 20% discount on all orders over $20 through October 12th. Cool! Just enter the code: carrotsncake20 at check-out.
Question of the Day
Where did you grow up? What do you miss about that place?
I grew up in a small town about 40 minutes northwest of Boston. I miss being able to easily find parking!