RIVALUS Sports Nutrition Blog

When you are doing cardio how often do you find yourself bored? A lot of people avoid cardio because they don’t like the idea of running on a treadmill like a hamster. They don’t enjoy continuous running at a steady pace. The good news is that it is possible to get your cardio work done in less time with a little bit more effort. Celebrities such as Dwayne Johnson AKA THE ROCK use the interval method to stay fit and lean.

A study from McMaster University has shown the benefits of high-intensity interval training (HIT) as an alternative to traditional slow and steady cardio. HIT or Interval training means doing a number of short bursts of intense exercise (biking, running, swimming) followed by shorter recovery breaks in between each repetition.

Little et al. (2010) suggest that 10 one minute sprints on a stationary bike with one minute of rest intervals between is the standard workout. This should be performed at least 3 times a week. If you like running outside I suggest doing intervals between telephone poles. For example, jog 3 light posts at a nice relaxed easy pace, sprint 1 light post and repeat. Don’t do too much too fast, but each week gradually increase the number of posts you sprint or start sprinting two posts etc.

Have you ever heard of the Tabata Potocal? If you are a little hesitant of interval training, I suggest trying it. It’s 4 minutes of hard work, 3 times a week. It was created by Izimu Tabata and was used at the National Institute of Fitness and Sports in Tokyo, Japan. Find a machine at the gym, warm up for your regular 2-5 minutes on the machine. Then put the resistance up to a very difficult level for yourself. Sprint 20s, ease off for 10 and repeat until the 4 minutes are up. Then cool down for 5-10 minutes. I guarantee you will sweat, pant, and find this 4 minutes of work difficult. As you keep up with the program try to increase the intervals or try and do more than 4 minutes. If you find 4 minutes to be too difficult try 2 at first.

You can also add the cardio intervals with your workout exercises. McArdle, Katch and Katch (2001) suggest performing intervals of cardio, followed by immediate exercises then rest. The intervals are suggested to vary depending upon fitness levels. It is suggested that the ratio of exercise to relief be 1:1 or 1:1.5. Have fun and be creative with it the exercises, resistance and timing to see what works best for you.

The different methods of HIT can be safe for everyone if you ease into it. From young, elderly, fit, unfit, even athletes. So go ahead and give it a try and spice up your hamster routine for something that is less time consuming.

[Alicia Bell is an Elite Personal Trainer, NCCP Sprint Coach and Training Advisor for RIVALUS.]

http://www.aliciabellelite.com

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References

1. Jonathan P Little, Adeel S Safdar, Geoffrey P Wilkin, Mark a
Tarnopolsky, and Martin J Gibala. . (2010). The Journal of Physiology. A
practical model of low-volume high-intensity interval training induces
mitochondrial biogenesis in human skeletal muscle: potential mechanisms.

2. http://www.tabataprotocol.com/

3. Mcardle, W.D, Katch, F.I, & Katch, V.L. (2001). Exercise Physiology
(5th ed.). Energy,