Today I ran in the Bayou City Classic 10k Run & Walk. I ran the 10k/6.2 miles in 68 minutes, which is a little over 11 minutes per mile. I was number 748. I am very proud of myself because I just started running about a month ago, and have come such a long way. So, in this blog I will be talking about different workouts to do and training tips to get everyone in shape. I am a huge fan of H.I.I.T's, which stands for high intensity interval training. This is a GREAT workout to do, and a long with HIIT's one should also do strength training. HIIT's consists of going at a high intensity for about 15-30 seconds and then slowing down to a low intensity for about a minute to two minutes. This can be done on any cardio machine, but I recommend doing this outside on a track because machines take awhile to go to a higher resistance or speed and its more dangerous. This is a great workout because you continue to burn up to six times the calories you normally would for 24 hours, and its a quick workout. Fifteen to 20 minutes of HIITs is all you need. This is great for people that are constantly busy and don't have the time to go to the gym for two hours a day, but also for people who like to lift weights and do cardio.
Before doing this workout make sure you stretch, I would say a good five minutes of stretching before and after. Also, you want to make sure you do a five minute warm up and cool down. Always cool down, don't just stop make sure your heart rate slowly slows down. After your five minute warm up, start running as fast as you can (sprinting) at a pace you wouldn't be able to keep up for longer then 15-30 seconds. Then, you slow down to a walking pace, a pace that is going to bring your heart rate back down so that you are able to run at a high intensity over and over again. It's best to stay at this walking pace for one to two minutes. Then, back up to the high intensity speed again, and just keep doing the high intensity to low intensity intervals for at least 10 times. Make sure you complete with a five minute cool down.
To do this on a machine, such as a stationary bike, elliptical, or treadmill, just increase the resistance/speed and try to keep a high pace so that your heart rate increases quickly and then lower the resistance/speed to bring your heart rate back down. With the machines remember that it takes some time to get the resistance/speed up. Going from 4 to 8.5 on the treadmill takes about 13 seconds. So, when doing this on a machine I would stay at the high intensity for 30-40 seconds. It also can be more dangerous because you can't slow the machine immediately like you can do out on the track, and it gets annoying constantly having to bring the resistance/speed up and down.
Another great advantage to HIITs is that your body learns to take in more oxygen so you can increase your longevity that way you are able to run at a slower speed for a longer period of time.
A place I love to go to to find out new workouts or stretches, just about anything really, is YouTube. Go look on there for things that you can do at home or in the gym, there are so many videos to watch that will help you get in shape.
Great advice, Amanda! The HIIT strategy sounds pretty effective. Also, congrats on the 10K...quite an accomplishment.
ReplyDeleteYay! Proud of you, girl!
ReplyDeleteThat's crazy! I am HORRIBLE at running. I get cramps and long distance is just not for me. I can do resistance training like it's nobody business! I can't run a full mile without stopping but I can burn 800+ calories on the ellyptical in about an hour. I'm sure if I push myself hard enough and stretched a lot I could train myself to be able to run long distance. Your time is pretty good! Great job!
ReplyDeleteHIITs it’s definitely something I’ve been hearing about for a while. I find it difficult to do on the treadmill though as they don’t give you the kind of extremes you need to get your heart rate up unless you keep adjusting it constantly. You have to adjust the intensity every time the interval changes which can get pretty annoying and distracting when it’s so difficult to work-out in the first place. Memorial park however, is a perfect place for me to do that as I can sprint and then walk and I know I’m getting to an elevated heart rate when I sprint, or even run at this point, I’m so out of shape. Used to love running at memorial but life happened and I didn’t make it a priority. I know I need to do it again as it just helps me in so many ways; my mood is better, I eat less, I drink less alcohol and as a result smoke less (that may or may not be something I should be sharing here…LOL!) and I sleep better. Kudos to you for getting with the program and bettering yourself, it’s an example to all of us. Keep up the good work, we’re counting on you!
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