Interval workout to improve your running performance

Posted by Chad in Workouts - (Comments Off)

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

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The Tabata Protocol: Increased intensity for increased results

Posted by Chad 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…)

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Interval training for fat loss

Posted by Chad in Fitness | Weight Loss | Workouts - (Comments Off)

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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