Interval Exercise Outdoors and In/DD/5/28/10

[ami]

Interval Exercise Outdoors and In

Aerobic exercise not only helps you lose weight (and keep it off for the long haul), but it also strengthens your heart. Dr. Arthur Agatston, author of the bestselling South Beach Diet Supercharged and The South Beach Heart Health Revolution, recommends a minimum of 20 minutes of interval exercise — like walking (during which you’d alternate periods of fast walking with periods of slower recovery walking) — every other day.

No worries if you’d rather hit the gym (or work out in your home) than head outdoors. You can do your interval-training program on a treadmill, a stationary bike, or an elliptical machine, as well as at home or outside, by following the intensity levels described here.

(Note: On days when you’re not doing interval training, take a recreational walk for 15 to 20 minutes or do other core-strengthening exercises so that you’re participating in some form of exercise every day.)

Easy Pace: When you’re working at a low level of intensity, you’re constantly moving, but you can easily carry on a conversation with a friend. This is the pace at which you will usually be doing your warm-up before beginning the actual intervals.

Moderate Pace: When you’re exercising at a moderate level of intensity, you’re working at a brisk pace. You are breathing faster and can still carry on a conversation — but doing so is more difficult.

Revved Up: When you’re Revved Up, you’re really moving! You’re a bit short of breath, and it’s difficult — but not impossible — to maintain your pace. You should have difficulty carrying on a conversation at this level of intensity.

Supercharged: When you’re exercising at top speed, whether it’s walking or cycling, you are truly Supercharged! You won’t be able to sustain the pace for long, but as you get fitter, the pace that once tired you out will become relatively easy and even your Supercharged pace will get faster.

As your fitness improves, you should adjust your speed, resistance, and/or incline (if you’re using a machine) to match your new level of ability for each of the paces. Overall, speed is better than resistance. Increase resistance only to add intensity when you have achieved all that you can at maximal speed.

Treadmill

* Start at an Easy Pace and gradually increase your speed to Moderate Pace.
* When you reach Revved Up, adjust the incline so that you’re working at a higher resistance. At this point you are ready to begin doing your intervals.
* Tip: When selecting a higher resistance level, know that you can drop back into your slower recovery pace when you need to.

Stationary Bike

* Adjust the seat so that you’re comfortable. Each leg should be only slightly bent at the bottom of each pedal stroke.
* Start cycling slowly to warm up. Change your intensity by either cycling faster or increasing the resistance level. To work at the Revved Up or Supercharged level, you will have to increase both.
* Tip: You use your muscles differently on a bike than you do when walking, so allow your body to get used to the new movement pattern and be sure you’re maintaining your proper form.

Elliptical Machine (cross trainer)

* The workout for an elliptical machine is similar to that for a stationary bike or a treadmill, but the way you use your muscles differs.
* Once you’ve achieved your maximum speed, increase the intensity.
* Tip: Experiment with both the incline and resistance levels to see what combination is most effective for you.

[ami]

A Beginner's Guide to Hiking

Now that the weather is warmer it’s easy to head outdoors to exercise. And if you’re looking to take your walking routine up a notch, why not hit the trails and try hiking? Whether you live in a big city, the suburbs, or in a rural area, you can easily take a hike through a local park, a woodsy part of town with well-marked trails, or on the beach (sand makes for a great workout!) — or check out Rails to Trails to find old railroad tracks that were converted to trails in your area. Hiking not only challenges your muscles in new ways and helps you lose weight faster, but it’s also a great opportunity to get in touch with nature, relieve stress, and enjoy the fresh air. Not to mention it’s a fun family-friendly activity! If you’re a hiking newbie, follow these tips before you head outdoors:

1. Pack water and healthy snacks, such as nuts, reduced-fat mozzarella cheese sticks, or peanut butter and whole-wheat crackers. On Phase 2 you can enjoy some fresh fruit, like an apple. To carry your water, use a reusable water bottle or canteen made out of aluminum or polycarbonate.


2. Wear comfortable clothing and appropriate shoes that can handle the trails and terrain. Hiking shoes or hiking boots are ideal for rugged terrain because they have more traction and are stronger and sturdier than regular sneakers. Synthetic athletic socks are better than cotton because they wick away moisture and keep your feet dry and blister-free.


3. Bring a map of the trail if possible. Remember to check the weather and trail conditions before you start your journey to ensure a safe trip. If you’re traveling to an unfamiliar area to hike, check with a local bookstore or tourist organization for a map. You may also wish to go online and see whether you can print out a map before you go.


4. Start with a half-mile hike round-trip and less than 500 feet in elevation gain if you’re not in condition. As you build your endurance you’ll be able to hike longer (or steeper).


5. Bring along a first-aid and emergency kit for longer hikes. Make sure it includes a safety blanket, bandages, a flashlight, a small pocket knife, sun-block, insect repellent, and waterproof matches.


6. Always tell someone where you’re going and who you’re with in case of emergency. That way, if something happens, there will be someone who can help locate you.

[dsleeman]

The interval exercise has been AWESOME for me. I started out jogging for 30 and walking 1 minute, and I would vary the intensity based on how my body feels. Mon and Tues were much harder intensity wise. I have had great results. I am now in my tenth week or so of interval training and have 7 pounds or so to go and I have realized the 30 sec 1 minute rotation is too easy. Is it ok to do 2 minutes jogging and 1 walking? I also do interval weight training on my off running days. Thanks for any help you can give. dsleeman

[oldpjams]

You could start by shortening the recovery -- 30s jog followed by 30s walk.

[cjinca]

The interval exercise has been AWESOME for me. I started out jogging for 30 and walking 1 minute, and I would vary the intensity based on how my body feels. Mon and Tues were much harder intensity wise. I have had great results. I am now in my tenth week or so of interval training and have 7 pounds or so to go and I have realized the 30 sec 1 minute rotation is too easy. Is it ok to do 2 minutes jogging and 1 walking? I also do interval weight training on my off running days. Thanks for any help you can give. dsleeman

Hi,
I'm in a slow start to south beach and realize I need to increase activity. I walk or bike every day because dogs have to get out, but seldom is it a fast pace. Please tell me about your experience. You started out by jogging 30sec followed by a minute of walking. And did this for 10 weeks? How long did you do this first day/week and did you increase time as the weeks passed? Thanks for any suggestions. Also, did you purchase a stopwatch?

[dsleeman]

I have always hated jogging for extended periods of time, but once I tried this I was hooked!! I stayed with 30 jogg 1 minute walk for quite a while, up until it became to easy for me. My easy day I will do what started out as my hard workout the 30jg 1 min walk. My recovery is so much improved it is un real. I did this on mon wed fri, tues thurs did core exercises. Your 30 jogg can be a fast jog or slow one but everyone is different experiment and see how you feel. I also do it on saturdays because to me is seems so easy, especially when you know you have a 1 minute rst coming. What really helped me was writing workouts down. Listen to your body and stick with it its awesome.

[dsleeman]

I have always hated jogging for extended periods of time, but once I tried this I was hooked!! I stayed with 30 jogg 1 minute walk for quite a while, up until it became to easy for me. My easy day I will do what started out as my hard workout the 30jg 1 min walk. My recovery is so much improved it is un real. I did this on mon wed fri, tues thurs did core exercises. Your 30 jogg can be a fast jog or slow one but everyone is different experiment and see how you feel. I also do it on saturdays because to me is seems so easy, especially when you know you have a 1 minute rst coming. What really helped me was writing workouts down. Listen to your body and stick with it its awesome.

ps i actually tried walking workout that wa in book, but it was a little easy for me, but that would probally be a good spot to start. Or try 15 jog 1 min walk.