If you train the same, you stay the same. To achieve the results we are all capable of, we have to get out of our comfort zones and take our efforts to the next level. Interval training is one of the best ways to do this, is a great mind-body teaching tool, and is one of the only ways to shift metabolism up. Interval training means that in a cardio workout we raise our heart rates, back off, raise our heart rates, back off, and so on. Doing this trains our hearts to handle harder loads over a sustained periods of time. How high should our heart rate go and for how long?
To know how hard your heart is pumping, the best way is to use "The Perceived Scale of Exertion." What does this mean? On a scale of 1-10, 1 is zoning in front of the t.v. and 10 is a full-out gazelle intense sprint. To build a stronger heart, we need to train our bodies between a 5-9. Here is the talk-test scale:
5=glistening, getting heating up, but could chit chat with a friend
6=working hard enough that talking would be an irritation, could sustain intensity for 8 minutes
7=could give one or two word answers, could sustain intensity for 6-7 minutes
8=incapable of conversation, very intense
9=full out, anaerobic
Your challenge:
In two cardio workouts this week, either walking, biking or a group exercise class, used this scale to interval train. Take the first two minutes to warm up, then hold a level five for one minute, a level six for a minute, then so on to a nine. Return your heart rate back to the six, and repeat the sequence two more times. The last round through, if you have doctor clearance, go for a ten, then cool down for five minutes. If you have health issues, just focus on getting out of your comfort zone, out of the familiar. We all can do something. If you miss a day, just keep moving ahead. A little something is better than a big nothing!
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