FIT

Last week I told you I would have a friend explain about interval training. My friend Sharon (I always call her My Sharona) was a personal trainer in her previous career. She really knows her stuff and agreed to help everyone with their workout knowledge. So without further adieu, here’s her spin on interval training. We’ll be hearing from her on other topics in the future. Take it away, My Sharona!

Interval Training and the FIT Principle for Better Results

How hard and how often do I have to work out to see results? How do I increase my fitness level? How do I move off a plateau?

When working towards weight loss and fitness goals the FIT principle will help you modify your program to continue achieving results. The FIT principle contains the following three components:

F: Frequency: # of times you work out in any given period of time.
I: Intensity: amount of exertion expended during any one workout.
T: Time: duration of any one work out.

Each of the above variables can be manipulated to improve performance and/or weight loss. If you are unable to increase the number of times you work out each week, increase the duration or intensity of the work out. If you just don’t have any additional time, increasing your workout intensity is the way to go to accelerate results.

Interval training is a fantastic way to increase intensity without adding additional time or additional workouts to your schedule. An additional benefit to interval training is increased calories burned.

High intensity workouts are an efficient way to burn a lot of calories is a short period of time. It all comes down to calories in and calories out. In order to lose weight, we need to burn more calories than we take in. Interval training alternates high intensity intervals with lower intensity during one workout.

After a good warm up (about 5 minutes of cardiovascular activity) alternate working at a moderate to moderately high rate. You should be able to sustain the intensity level for about 5 minutes. Then increase your intensity to a high level for about 2-4 minutes. Then alternate back to the moderate intensity for about 2-4 minutes.

Perceived exertion for the moderate should be about 5 – 6 on a scale of 1 – 10. The high intensity interval should be about 7 – 10 on a scale of 1 – 10. Another good indicator for moderate activity is that you should be able to speak, but be a bit out of breath. On the high intensity interval you should be breathing hard, but still able to sustain a conversation.
A great way to keep motivated through an interval workout is to use music. With today’s MP3 players it is easier than ever to program great workouts on your own. Pick out songs that make you want to move. By alternating faster beats-per-minute music with slower songs, you can create your own interval training work out. Be sure to include some music for warm up and cool down.

This is what Dee did the 1st week:
2.5 speed on treadmill for 3 minutes
3.0 speed and 2% incline for 2 minutes
She switched back and forth until she reached her calorie burn goal (300). Then she spent about 5 minutes stretching to loosen up all her muscles that have been so stiff from no exercise.
Week 2 she upped everything just a smidgen:
2.7 speed on treadmill for 3 minutes
3.2 speed and 2% incline for 2 minutes
She increased her calorie burn goal to 350.

My Sharona was generous enough to share one of her fave interval training playlists. Enjoy!