Cardio interval training

Cardio interval training

Cardio interval training can be a very effective way to increase calorie burn and fat burning, not to mention, it’s great for your cardiovascular system. It can be done with any type of cardio equipment, whether it is a treadmill, a bike, a row machine, or simply walking outside with varied speeds or inclines. The important thing is the timing and intensity of the work being done. Below are three different interval protocols starting with the most simple and progressing with complexity. My suggestion is to pick your favorite form of cardio and try one of these protocols. Just remember there are two ways to change intensity, speed and resistance. Have fun.

Interval Variation I: Standard
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1. 3 - 5 minutes warm up (light jog, low intensity, gradually increasing at the end of the warm up period)

2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)

3. 3 - 5 minutes cool down (light jog, low intensity, gradually decreasing by the end of the cool down period)

Interval Variation II: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.

1. 3 - 5 minutes warm up

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 - 5 minutes cool down

Interval Variation III: Sports Conditioning
Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.

1. 3 - 5 minutes warm up

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)

5. 3 - 5 minutes cool down

Read more at Men's Health: http://www.menshealth.com/nutrition/interval-training-workouts#ixzz1uJ1w2t4E

Up Coming Event’s At Fitness Together

Belmont Town Day

May 19

9 – 4pm

Come see us at our booth. We will also have a raffle, information on ways to stay active during summer, and you can test your knowledge with our nutrition quiz.

Open House

May 22

5:30 - 8:30pm

We will have wine and cheese, and other snacks from Spirited Gourmet

Armed Forces Day Celebration

For those that make a donation of more than $65 will receive a free session

Great Jeans Challenge Closing Ceremonies

We will be measuring all of our client’s waist participating in the challenge, and handing out gift certificate to all the winners.

There will be a Group nutrition session all are welcome to come free of charge.

All that attend will receive goodie bags with items from local business.

Last but defiantly not least we will be kicking off our summer training programs for all current clients.