The Benefit Family Health For All | Intelligen 2009

Today, I am going to take you through a beginner’s interval training workout . Let’s say that you are not comfortable running for a long period of time, but you enjoy working on the treadmill. perhaps you just need a bit more guidance. Maybe you want to push yourself a little bit more from a walk into a light jog . I’m going to give you a sampling of one of my workouts.

Start out on the treadmill in a nice, light walk. Just get the body warm and the muscles nice and elastic . You can walk at this pace for 3 or 4 minutes. What we want to do instead of walking or running for a long period of time is to break it up into intervals. Intervals mean reoccurring bouts of different levels of intensity. Your low intensity will be a walking pace. You should be able to carry on a conversation as known as the talk test pace while at a walking level .

You may be looking for something a little more challenging once you find walking to become a little more easy to do . If you can’t run for 10 or 15 minutes at a time, that’s ok! What we’re going to do is chunk it down. For instance, from a walk, take it into a very light jog. Go for just 30 seconds. There are a lot of different protocols you can follow when you are doing intervals. A very basic one for a beginner would be to do 30 seconds of a nice light jog followed by a minute and a half of walking. The ratio here is 3:1. You are resting for 90 seconds and working for 30 seconds. These ratios will change the fitter you get .

Bring the pace back up for another 30 seconds once you have been walking for 90 seconds . Get back into a zone where you’re in a nice light jog – nothing too crazy. You want to get to a point where it’s going to become a little more challenging to carry on a conversation. If you can hear your breathing, a little bit of a huff and puff, that is where you want to be for that 30 second jog. That means you are outside of your talk test zone and that is where you want to be. Make sure to bring the pace back down to walk for a minute and a half once the 30 seconds of running is up.
The great thing is that this simple interval is something you can follow on the treadmill or outside . You can repeat that for 10, 15, or 20 minutes, however long you want. The beautiful thing is that you get to build up some confidence and allow your body to experience running on a more consistent basis because we’re breaking up the work. Instead of running for 5 minutes and being done, we can break it up over time with walking. In the end, you can run faster, longer and get fitter than you would otherwise!

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Tags: beginner, beginners, Best Interval Training Workouts For Beginners, exercise, hiit, hit, Interval Training, intervals, running, treadmill, workout