It’s a fitness buzz word that’s catching a lot of attention; interval training. This week we Ask The Trainer how to do it and sprinkle it into your workouts to get fitter, faster.
It’s all about spiking your heartrate and maxing your energy output in small bursts. Trainer Doug Quinlivan of Ascent Fitness said, “By doing intervals you’re going to increase the rate at which your body burns fat.”
First, establish your heartrate at a moderate pace, about 125-135 beats per minute. If you don’t have a heartrate monitor, it’s simple to figure out. Find your pulse and count the number of beats in six seconds, then multiply that number by ten. “It’s going to feel a little bit low, it’s going to feel like you should be working a little bit harder, but that’s where your body is going to be really efficient at burning fat,” Quinlivan said.
And make sure to use your arms, don’t hold onto the treadmill. “If you’re holding on to the treadmill you’re not forcing the body to balance itself.”
After you establish a base heartrate, crank it up to about 155-160 beats per minute. Quinlivan said, “You’re going to do a 5 minute warm-up, you’re going to do a 30 second to one minute interval based on your fitness level and then you’re going to bring it back down.”
Ideally, he said, you want to shoot for four to eight intervals. It’s different for everyone, but it can be done with anything, even weight training. “Throw in a set of burpees into your workout can act as an interval workout because that dramatically increases your heartrate,” Quinlivan said, adding, “This is just one more tool in the bag to help you accomplish your goal.”
If you have a question for the trainer, email AskTheTrainer@KWGN.com or post your question on Daybreak’s facebook page.