High intensity interval training can be done in a variety of different ways. Here’s a wickedly-effective type of interval training: it requires no machines or fancy equipment, you can do it outside in the sunshine as well as fresh air, it develops killer conditioning, carves out legs like a sprinter, as well as burns calories at an accelerated rate…In other articles about running/aerobics as well as high intensity interval training, as well as in my Fat loss books, I’ve written about exactly how you can integrate both standard consistent state cardio as well as high intensity interval training into your training program for Camiseta Selección de fútbol de Serbia optimal body structure improvement, health and wellness as well as boosted physical fitness – you don’t have to select one type of cardio or the other.
Traditional consistent state cardio is quite much self-explanatory as well as intuitive. however lots of people are still confused about the best way to do interval training.
An Insanely efficient way To Do Interval Cardio
I’m not sure if there is a single best way to do intervals since there are so lots of choices as well as everybody is different in their goals, interests as well as personal preferences, so “best” is a relative thing. however let me provide you one of my personal favorites that is breathtakingly effective:
Stair sprinting!
Your normal interval workout in the gym may be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s normally a 1:1 or 1:2 work to recovery interval. You then rinse as well as repeat for the desired number Camiseta Selección de fútbol de Arabia Saudita of intervals, normally between 6 as well as 12.
I often have gain access to to a excellent set of university stadium steps with a straight shot ideal up – 52 steps.
Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be exactly how long it takes to run up as well as walk down that specific flight of stairs, however co-incidentally, that fits within typical recommendations for short sprint-style intervals.
I make sure I’m warmed up first, I normally start with a couple flights up at a slow jog then a run, before sprinting, normally 10-12 rounds.
Even if you jog/run instead of sprint, (or pause briefly at the bottom of the stairs), when you do the math, you can figure that this normally doesn’t take a lot more than 10-12 minutes.
Why do I like stadium step sprinting?
1. stair sprinting is a time saver. like other forms of interval training, it’s completely possible to get as much if not a lot more cardiovascular conditioning in 10-15 minutes than you’d get from a much longer session of slower cardio (depending on the intensity as well as effort levels).
2. stair sprinting is engaging. lots of people get bored doing long slow to medium intensity cardio sessions. This is a excellent way to break up the monotony of standard cardio workouts. even though it’s tough, it’s really kind of fun.
3. stair sprinting is extraordinary Camiseta LOSC Lille for leg development. As a bodybuilder, I like to look in any way types of training not only in terms of conditioning, fat loss as well as health, however likewise whether they will add or detract from the physique. I discover that short however intense stair workouts are incredible for leg advancement – quads, hamstrings, glutes as well as even your calves. In fact, I started training on the stairs a lot more than 20 years ago, as well as I always considered it as much if not a lot more of a leg workout than anything else.
4. stair sprinting can be done outside. If you have gain access to to stadium steps, rather than just a stairwell, you can take pleasure in the sun as well as fresh air.
How to integrate stair running into your training program
If you’re an overachiever type, you may be tempted to do these sprint workouts in addition to your present strength training as well as cardio workload.
However, keep in mind that intensity as well as duration are inversely proportional. When you do high intensity cardio or all out sprints, you are condensing a lot more work into less time. That indicates the best part is, you can do a short however intense stair workout instead of one of your long cardio sessions rather than in addition to them.
Recommendation: start with one session per week, then development to two if you choose. You can do standard cardio the other days of the week if you want or requirement extra calorie-burning. lower intensity cardio in between weight training as well as interval workouts can likewise serve as active recovery.
Not everybody has gain access to to a full flight of stadium steps, as you may discover at a regional University. Running flights of stairs in a high rise is one more efficient as well as no-cost way to train on stairs. Although you can’t genuinely sprint with twists as well as turns on each floor, you can jog/run.
No stairs? Hills will get the task done too as well as they may supply you with a lot more flexibility in the length/duration of your intervals. I’ve discovered some huge hills at just the ideal grade of incline that I can do 30-45 second runs up, with about 90-120 seconds walk down. Grassy hills are nice, when available, as they spare you some of the effect from running on the concrete.
Sprinting up stairs is not for everyone. If you have a history of health and wellness problems or orthopedic issues, check with your physician before doing any type of kind of high intensity training as well as of course, don’t train through the pain of injury. If you are substantially overweight, it may be a difficulty just to walk up stairs, let alone run up, not to mention it may produce undue anxiety on your joints. however as you get lighter as well as fitter, it’s a difficulty you may slowly work toward.
Be sure to develop up slowly as well as change the workout based on your present health and wellness as well as physical fitness level. You might start with as few as 4-6 rounds as well as develop up from there. You can likewise start with jogging up the stairs, then development to running, then step to sprints. Be sure you are completely prepared as well as warmed up before attempting all out sprints as sprinting when unprepared is a notorious source of hamstring pulls.
Some coaches believe that running uphill is safer than sprinting flat surfaces. writing for Staley Training.com, instructor Steven Morris says, “Another excellent reason to hill sprint: even an athlete with horrendous running type will be safe running hills. This is simply since the hill does NOT enable the athlete to over-stride nor does it enable them to reach top speed, both major aspects in hamstring injuries.”
Stair sprinting is a best complement to the cardio part in my shed The Fat, Feed The muscle mass program. If you’re healthy as well as already fit, try this advanced interval workout as well as I think you’ll be pleasantly shocked with the results!
For a lot more info go to www.burnthefat.com
—————————————————————————About the Author:
Tom Venuto is a lifetime natural bodybuilder, personal trainer, gym owner, freelance writer as well as author ofBurn the Fat, Feed The Muscle: Fat Burning secrets of the World’s best Bodybuilders as well as physical fitness Models. Tom has writtenover 140 articles as well as has been featured in Iron guy Magazine, natural Bodybuilding, Muscular Development,Muscle-Zine, exercise for men as well as Men’s Exercise. Tom is the Fat Loss professional for Global-Fitness.com as well as the nutrition editor for Femalemuscle.com as well as his articles are featured frequently on actually dozens of other websites.