5/3/06

 

Running is my favorite form of cardio, simply b/c it's so easy to go do...anywhere, and you can vary the speeds, etc. I am all about sprints and intervals! I call this "zig zagging."

Most people lollygag when they do cardio...what's the point? Rarely do you see them continue to make progress! I take somewhat of a "non-PC" stance when it comes to my views on fitness...after all, if you follow the pack, you're gonna get the same result...if you push the envelope just a little (safely, of course), you will find that things just start happenin'! The typical politically-correct recommendations for cardio are 3-5 days a week for 30 minutes. Sure, that's fine for someone who is wanting to stay healthy and keep their ticker runnin'...lol...but does that work for someone wanting to decrease their bodyfat and improve their fitness level substantially? NO!

Back to running...I prefer to start my running workouts with 5 minutes of walking, to get moving, get blood pumping, etc. After i've been going a few minutes, i'll stop to stretch my hip flexors, then keep going. By the end of that time, i'm ready to pick things up a bit, so the running begins. If i'm indoors (would rather run outside), i'll set the tread to 6.0 and go for a while...depending on what I did the day before, energy level, etc, i'll vary this speed throughout the workout. I LOVE sprint intervals, which aren't as fun to do on the treadmill. With sprints, I will go for 30-45 seconds at the higher intensity speed (build up from 6.5-8.0 on most days), and follow with a recovery interval at 5.5-6.0 for twice the length of the sprint interval. Anytime that you perform intervals, you want your recovery intervals to be roughly twice the length of your sprint intervals.

Now, if you're outside, it's obviously easier to perform intervals in this manner b/c you can just speed up and slow down! If you're running in the neighborhood, you can mix it up...for example: sprint from one lightpost to the next, and then jog to the next. Remember that you want to warm up to sprints, and that you will find that you don't need to do a ton of 'em...my interval segments typically last 10-15 minutes, and I finish up with easy jogging, then walking.

If you're on the tread and want to keep the speed at walking pace, perform intervals by manipulating the incline of the machine. Intervals can be done using any type of aerobic machine/exercise...for example, a swimmer may take an easy lap down and back, and then follow it with an all-out half lap. By the way, swimming is another one of my favorite forms of exercise...but that's another article altogether! :)