Easing Into High Intensity Training
By Charles Hopkins
Published 09/20/2007 | Fitness
High intensity training has become very popular recently. Many people
who run for their aerobic exercise are finding out they can get better
benefits in a shorter period. The workouts are shorter but they are
definitely more intense.
First, let's explain exactly what we mean by high intensity
training. A regular running program might take forty-five minutes.
There is a five-minute warm up, followed by thirty-five minutes of
running, followed by a five minute cool down.
Now if you want to switch to high intensity training, you would
need to begin by easing into it. You do the five-minute warm up as
before. You then begin to run at your regular running pace for a couple
minutes. Then you break into a sprint. Run as fast as you can for five
or ten seconds. You'll know quickly what you are capable of doing.
You then either walk at a brisk pace or slow down to a jog to
recover. In the beginning, your recovery periods will be longer. Stay
at this speed until you are breathing normal and then break into the
sprint again. You might only be able to do two or three of these
sprints to begin.
The goal is to work up to about eight wind sprints. When you reach
that point, you can begin making adjustments. You might begin by adding
five seconds to your sprints. Or you might continue to sprint the same
amount of time but lower the recovery time.
If you eventually begin sprinting hard for fifteen seconds and
recovering for forty-five seconds, you will dramatically cut down your
For example, you begin with your five-minute walk to warm up. Never
skip this, as it is very important to warm up the muscles and prepare
them for the jolt they are about to receive.
You then begin to sprint for fifteen seconds and follow that with a forty five second recovery period. You do this eight times.
When completed, once again you walk for five minutes to cool down.
Your workout lasted eighteen minutes instead of the forty-five minutes
you was previously doing.
The high intensity running actually burns more fat and uses more
calories in a shorter period of time. You will notice a difference.
It works. Look at the body of a sprinter as compared to the body of
a long distance runner. The sprinter is lean and muscular and looks
healthy. The long distance runner is thin and looks, well, thin.
If you haven't tried this form of training, give it a try the next
time out. It would be a very good idea and is highly recommended that
you get a physical from your doctor before you begin.