I was asked three good questions about intervals and I decided to answer them here. But, not before I put up another random picture because it's my blog and I can do whatever I want and I think it's cool to do stuff like that... oh look, a run-on sentence.
Question #1 - How long should I stick to an interval workout?
Answer: Good question.
Question #2 Why did you answer my question with, "good question?"
OK, my bad. Seriously... #1 Answer:
With my clients (and myself), I usually alternate between 2-3 different interval workouts for 4 weeks. I then change up my interval workouts for another 4 weeks. This will prevent boredom and help you getting results. That's what is so great about interval training. It is so easy to manipulate it by increasing/decreasing rest periods and interval periods, increasing how many intervals you do, etc., etc.
Question #2 (Seriously) - I don't have access to any cardio equipment (treadmill, elliptical, etc., etc.)... what can I do for intervals?
Answer: Great question... what I personally love to do is I complete my intervals outside. If you have access to a hill that is 20-40 yards long, you can run hill sprints. Start conservatively! Simply sprint up a hill and walk back down for recovery. If you're a beginner, you might find just 3-4 sprints is enough and you can work your way up to doing more (as many as 20 if you have enough caffeine).
|Hill Sprints are Awesome and Stuff|
If the weather doesn't permit or you don't feel like going outside, you can do body movements inside. Something like this:
Body squats (30 secs), rest 10 secs
Push-ups (30 secs), rest 10 secs
Jumping Lunges (30 secs), rest 10 secs
Burpees (30 secs), rest 10 secs
Plank (30 secs), rest 10 secs
Do the above circuit 3-6 times. Remember, you can always adjust it according to your fitness level by increasing/decreasing the rest/exercise time, reducing/increasing the # of circuits, etc., etc. Start conservative and train safe!
Question # 3 - I like doing my intervals outside, but it's hard to have to look at my stopwatch when I'm doing sprints. Any recommendations?
Answer: Absolutely... I am probably one of the biggest fans of the gym boss. The gym boss is an interval timer that has an alarm and a vibrating function for your intervals. You can program just about any interval protocol. It will beep/vibrate as you programmed it. They are very affordable, around $20. Their website is http://gymboss.com/ . You can also use interval apps on your phone if your phone has the capabilities.
|100% Awesomeness... your workouts won't be the same|
To your fitness success!