Coppell Trainer Tip – Boost Your Workout With Interval Training

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Feb 09

Coppell Trainer Tip – Focus on Heart Health Month

What to shake up your workout? Looking for ways to burn more calories without actually spending more time working out? With February being heart healthy month we are focusing on educating you to train smarter and not harder. Interval training has been used for used with elite athletes but has also become very popular with the average exerciser because of the benefits.

What is interval training?
It pretty simple to understand.  Interval training is simply changing or alternating bursts of intense activity with intervals of lighter activity.

A quick example for those that are walkers. You would just walk at different speeds focusing on getting your heart rate at different levels while you are pushing yourself at different walking speeds. One example would be walk at a slow pace for a minute then as fast as you can for a minute. As you get in better shape, you can switch that to jogging for one minute (at your fast pace) and jogging for a minute (at your slow pace) you might incorporate short bursts of jogging into your regular brisk walks. Another key to interval training is always changing the workouts up so that your body is always having to adapt to the changes.

What can interval training do for me?

 Whether you’re a novice exerciser or you’ve been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:

  • You’ll burn more calories. The more vigorously you exercise, the more calories you’ll burn — even if you increase intensity for just a few minutes at a time.
  • You’ll improve your aerobic capacity. As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you’ll burn by keeping up the pace for the full 60 minutes.
  • You’ll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
  • You don’t need special equipment. You can simply modify your current routine.

How do muscles respond to interval training?

During intense exercise, muscles produce waste products that can contribute to muscle soreness. Too many accumulated waste products can make exercise painful and exhausting. But by alternating bursts of intense exercise with easier intervals, you’ll help reduce the buildup of waste products in your muscles. The result is more comfortable exercise.

Are the principles of interval training the same for everyone?

Yes — but you can take interval training to many levels. If you simply want to vary your exercise routine, you can determine the length and speed of each high-intensity interval based on how you feel that day.

After warming up, you might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. How much you pick up the pace, how often and for how long is up to you.

If you’re working toward a specific fitness goal, you may want to take a more scientific approach. A personal trainer or other expert can help you time the intensity and duration of your intervals — which may include movement patterns similar to those you’ll use during your sport or activity — based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles (peak oxygen intake), and other factors.

Does interval training have risks?

Interval training isn’t appropriate for everyone. If you have a chronic health condition or haven’t been exercising regularly, consult your doctor before trying any type of interval training. Recent studies suggest, however, that interval training can be used safely for short periods even in individuals with heart disease.

Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you’re overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results.

Source Mayoclinic

 

 

 

 

www.GetYouInShape.com

If you live or work in Coppell, Valley Ranch, Irving, Lewisville, Las Colinas, Carrollton, Flower Mound, Grapevine, Addison, Corinth, Highland Village, Dallas, and Famers Branch, the Coppell Group Personal Training is just minutes away from you..Get You In Shape’s programs include the Get You In Shape Group Personal Training, 24 Day Challenge, sports specific training, weight loss programs, Corporate wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include athletes (golf, basketball, tennis, football, track, baseball, baseball, volleyball, and softball) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking for results.
Owner Brad Linder, has been featured in numerous newspapers and even as the fitness expert on the news 8 (ABC). Get You In Shape was also featured on The Doctor’s TV show as one of the top Fitness Companies in Texas. He continues to use the gifts that he has been given to help serve the needs others have when it come to being healthy, losing weight, sports, toning up, and overall fitness.
More information about Get You In Shape at www.getyouinshape.com

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