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Get Faster and Lose Fat

Nov 14, 2011

Interval training to improve your fitness routine

Interval Training

Interval training includes mixing a varying of intensities into your running regimen. This type of training can increase foot speed, improve agility and increase fitness. Examples of interval training include running for two minutes at full speed, then slowing down your pace for one minute, followed by resuming your original full-speed pace. This scenario can be repeated several times throughout a running session. Training a slow runner with interval training also increases lung capacity.

Benefits:

  • Increase in cardiovascular efficiency
  • Helps decrease likelihood of injuries
  • Increases endurance and stamina
  • Improves your speed and agility
  • You’ll burn more fat running intervals than running at a steady pace
  • Keeps your mind and body engaged throughout the workout

Interval Workouts:

Move/Beginner:

1 minute jogging at 75% of your maximum speed : 4 minutes walking

Repeat this cycle 5x for a total of 25 minutes

OR 2 minutes jogging at 75% of your maximum speed : 2 minutes walking

Repeat this cycle 5x for a total of 20 minutes

2 minutes at 75-85% of your maximum speed: 2 minutes jogging

Repeat this cycle 6x for a total of 24 minutes

OR 3 minutes at 75% of your maximum speed: 3 minutes jogging

Repeat this cycle 4x for a total of 24 minutes

Sport:

2 minutes at 80% of your maximum speed: 1 minute jogging

Repeat this cycle 8x for a total of 24 minutes

OR 2 minutes at 80% of your maximum speed: 45 seconds jogging

Repeat this cycle 10x for a total of 24.50 minutes

Build Muscles

Muscle is made up of several different types of muscle fibers. The two that affect running speed are fast-twitch fibers and slow-twitch fibers. The more your muscle is covered with fast-twitch fibers, the faster the muscle will move. According to Scientific American Magazine, research has shown that a program of vigorous weight training performed with other forms of anaerobic exercise increases the number of beneficial fast-twitch fibers in a muscle. Include at least two to three days a week of weight training per week to improve the speed of a slow runner.

Considerations

Eat a diet that is mostly carbohydrates with some protein and fat before running to help ease digestive issues. Losing weight can also help if a slower runner is overweight because it decreases the workload on the body. In addition to proper form, wearing the right running shoes can go a long way to both avoiding injury and help increase performance.

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