A lot of people get extremely bored in the winter, due to the fact that a lot of days are way to cold to run outside and therefore we are stuck on the treadmills. Treadmill workouts can get stale and boring if there are not constant tweaks and changes in your running routine; not to mention constant change is what keeps the body"shocked" after each workout..which in return is what jumps starts continued fat loss with each and every workout! Remember the rule of thumb..*spend at least 20 min on your cardio workout or run. This is the amount of time it takes for your body to tap into it's fat stores after is has burnt off your lactic acid stores that build up and are released at the beginning of a workout. When trying to change up routines remember to add in hills by upping the incline and speed and trying to hold that setting for at least 20-30 seconds; then bring the tread. back down to a steady pace and incline. Also add in sprints. There high intensity burst or HITT training are what is proven to burn more fat and speed up your metabolism more than any other form of cardio. So...it is important to create a balanced mix of sprints and high intensity cardio as well as steady time durations(endurance cardio) into your weekly cardio routines to achieve a optimal fitness level. I like choose some days in the week to do a total high intensity cardio session by running steady for 10 min then doing a 30 sec sprint, releasing to an easy pace for 30, then a 45 sec sprint, 1 min, 1.5 min, then work my way back down with a 1 min sprint, 45, then 30 and this is called a mountain. I will then jog at a steady pace for the remaining time and usually go for 30 min when I do a high intensity sprint routine. You can also do 6, 30 sec. sprints or create whatever combination of sprints and hills you like. Be creative!...this is what makes time go by faster and it takes your mind off the routine being tedious, boring, or long. I also mix in several strong, steady paced distance runs in my weekly cardio routine as well to work on endurance and keep my workouts fresh; and remember this is all mixed in with your weekly strength and resistance training as well =)..(as discussed yesterday). This morning I did not feel like getting up and running but as usual once I got to Fit for Life and got going I felt good. Getting yourself there is the hardest and most important part! Here is a pretty great routine I did this morning. Its a pretty high intensity endurance run so it kind of includes both elements and really blasts calories! If you are a new runner after the 3 min increments stop at 30 min. However, if you are a runner with a good endurance level, challenge yourself and take it to 45 min! Here is the workout...
*10 min warm up gradually working up to a steady pace of around 6.3-6.5
*3 min @ 7.3
*3 min @ 7.5
*3 min @ 7.7
*3 min @ 7.9
*3 min @ 8.1
*5 min of recovery, still jogging but at a comfortable speed of your choice.
*during the last 15 min keep your jog at or above a 6.1-6.3 level and if able shoot to throw in 2 30 sec. hill strides with the incline at least @ 9 or 10 or above and the speed at at least 7.3 or above. Also try to do 2, 30 sec. sprints with the incline back down at normal level and sprint at the highest speed you feel you can still obtain; resting in between sprints.
-Take a piece of paper or write this down and keep on the treadmill with you to keep you on track.
-also I always keep the treadmill at least at a 2 level of incline, because the treadmill tends to naturally slope and resist making a run as difficult as it would really be outside.
Have a wonderful and active day. Megan =)
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