This post is inspired by a conversation I had with a client this week regarding leaning out and what types of training she should be doing. While a bit of “how to” is included in this post, it’s more about training philosophy than getting into the details. One of the things I like to bring to light when speaking of body composition changes, especially for people who are already lean but want to go the extra step, is being observant of those with the type of body you seek. (more…)
Today’s post comes from a discussion I had with yesterday with two of my clients. They had asked about different things they should be doing on off-days and brought up walking/running at the local high school track (for locals, Handley’s track specifically). So, here are a few ideas to turn your day at the track into an invigorating workout!
Intervals
Here’s how it works:
- Using the yard markers on the football field you will perform sprint intervals from marker to marker.
- You can vary your intervals from straight sprints to interval sprints in the middle of lap runs.
Program A
With this example, you will run sprints while performing laps around the track
- Run 4 laps. On each lap, sprint from 30 yard line to 30 yard line (on the same side of the track) and walk/jog the corners. The distances for the sprints can be changed to any of the yard markers (for instance, 40 yard line to 40 yard line or any other variation), but keep them consistent for each lap.
Here is a simple interval workout that will improve your running performance. It can be performed on a treadmill or track. It can be performed on an incline, decline, or on flat ground.
Warm-up 5-10 minutes light jog
Interval 1: 3 minutes | Max Effort
Recover: 3 minutes | 65% max
Interval 2: 3 minutes | Max Effort
Recover: 3 minutes | 65% max
Interval 3: 3 minutes | Max Effort
Recover: 2 minutes 30 seconds | 65% max
Interval 4: 3 minutes | Max Effort
Recover: 2 minutes 30 seconds | 65% max
Interval 5: 3 minutes | Max Effort
Recover: 2 minutes | 65% max
Interval 6: 3 minutes | Max Effort
Cool down: 5 minutes
The Tabata Protocol: Increased intensity for increased results
Posted by in Fitness | Workouts - (Comments Off)Tabata Protocol
Tabata training is based on the 1996 study by Tabata et al. In the study, subjects were prescribed an exercise protocol that consisted of brief bouts (20 seconds in duration) of high intensity exercise (~170% VO2 Max) followed by short rests intervals (10 seconds in duration) and repeated for 4 minutes. Subjects were trained on a cycle ergometer. The training protocol resulted in a 7ml.kg-1.min-1 increase in VO2 max and a 28% improvement in anaerobic capacity. These results are significant because a simultaneous increase in VO2 and anaerobic capacity are not typical of traditional endurance training. Also significant was the fact that these results were achieved with a lower volume of training than would be required for traditional endurance training. (more…)
The benefits of interval training are pretty common knowledge these days…increased fat loss, improved VO2, etc. However, the proper way to perform them is not. When most people I talk to tell me they’re doing intervals, they usually describe something along the lines of: 5 minute jog on the treadmill followed by 5 minutes at a higher speed/elevation, followed by 5 minutes at an even higher speed/elevation etc. While technically this is “interval training,” there is a more effective way to go about it. (more…)
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