Intervals are a FAST Way to Get in Shape

5 Jan

Along with running on an incline, interval workouts are one of the fastest ways to get in shape.

The nice thing about them, is you can customize your workout. YOU decide:

how many levels you will have (2: fast slow or a few different speeds?)

how long of a rest period

how long of an intense period

how long you go (a certain distance or a certain time or after completing a number of the sets)

And depending on your fitness level you can change any of these variables. It’s also a great boredom or plateau-buster for this reason.

The point of intervals is to push yourself. But then you get a built in rest. And you do it over and over to make your heart stronger. Probably other stuff shapes up too, but I never said I was an expert on human physiology 🙂

I’ll give you an example of a slow out-of-shape beginner workout I am currently doing (I’m kinda outta shape from cold and holiday season slow runs) and my workout from summer when I’m in peak condition so you can get the hang of building your own routine:

I warm up until I have to take my coat off (it’s 55F and I’m acclimated to 90F). My muscles aren’t tight, my breathing is just at the point I have to open my mouth.

I have been running at 8 (7 on extra cold days b/c pulling a muscle is NOT worth it, and takes like a year to recover from) on the treadmill for 20 sec.

Then I rest for a full minute. And this is extra long of a rest time. And as I regain my endurance, I will shorten it. My rest speed is 5.5 right now. This is also low.

I repeat this 20s @8 to 60s @ 5.5 until I’ve finished a mile.

In summer, I’m pushing to better my personal records all the time. It’s very toasty in my house so I’m not very afraid of pulling tight muscles.

I’m the worst and have very little patience for a big warm up. I maybe go 6m (1 length of a track) then start. I think trainers recommend like a half mile to warm up, so listen to experts on that, probably,

For the intense bursts I do 30 sec at a speed of 9.

I rest at 6.5 speed for 30 sec.

I try to keep these intervals pretty even, and I go until for 1 mile.

I could also go by distance, and I liked that when I ran more on a track (vs my treadmill).

I would sprint the straights and jog the corners.

Or I would sprint a lap and jog a lap.

You really can do anything with it. And for some reason getting your heart rate up, letting it rest, getting it up, in succession really helps get my speed up and endurance better. And it seems to work faster to get through that out of shape phase. Have fun making your own intervals workout!

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