Get HIIT!!

The following is an excerpt from GlobalFit - Changing lives through physical activity

Wellness Notes:


Get Results in Less Time with Interval Training

Swedes call it 'Fartlek,' which means 'Speed Play.' In any language, Interval Training is a simple, safe way to energize your workout. Best of all, it can also improve your fitness and your health in less time than currently recommended, according to new research.

What is Interval Training?

Interval Training breaks up your aerobic workout by alternating short periods (or intervals) of high-intensity activity with longer, low-intensity 'recovery' periods.

Interval Training can strengthen your heart, increase your body's aerobic ability (how it takes in and uses oxygen), and burn more calories than a regular aerobic workout. The frequent shifts also improve your body's ability to handle stress and keep you mentally alert.

How Intervals Help

Researchers tested one type of interval. Middle-aged, sedentary men and women cycled vigorously (at about 90% of their maximum heart rate) for one minute, and then they cycled easily for one minute. They performed this interval 10 times, for just 20 minutes of total exercise, three times a week.

That's just 60 minutes of exercise a week, and still, the researchers found significant heart-health benefits. Other studies have found that it helps cardiac patients (who exercised under a doctor's supervision) and helps control blood sugar, lowering your risk of type 2 diabetes.


DIY Intervals

For more experienced exercisers, Interval Training can help break past a fitness plateau. While exercise physiologists have calculated precise interval formulas for professional athletes, you can easily apply the basic principles to your own cardio workout.

▪ Warm-Up

Always do a short warm up for safe training. You'll need to be limber for the high-intensity interval.

▪ Pick Up the Pace

Whether it's walking, running, climbing, or cycling, go at a moderate rate for five minutes, accelerate for one minute, then repeat. As your fitness level progresses, you can shorten recovery time from five to three minutes.

Many treadmills and other cardio machines have built-in programs to increase intensity for short intervals; other machines can be set for manual, so you can adjust the speed, resistance, and/or incline at will.


▪ Intensity

During high-intensity intervals, you should push your limits to work and breathe harder, but not to the point of injury. Let your body tell you if it needs to go into the recovery period before your prescribed time.

The heart rate monitors on most cardio machines can help you stay in a safe, but challenging, zone.


Do It Faster

If a lack of time is what's keeping you out of the gym, then try Interval Training. With short (but focused) 20-minute sessions, you can get many of the benefits that you want.


Yes, longer sessions will burn more calories and build more muscle, but exercise shouldn't be an all-or-nothing proposition. Start with a little. Once you see results, you can then decide if you want to prioritize more time for exercise to quicken your progress.




Sources:

Gibala MJ, Little JP, Macdonald MJ, Hawley JA. Physiological adaptations to low-volume, high-intensity interval training in health and disease. Journal of Physiology. 2012 Mar 1;590(Pt 5):1077-84.

Hood MS, Little JP, Tarnopolsky MA, Myslik F, Gibala MJ. Low-volume interval training improves muscle oxidative capacity in sedentary adults. Medicine & Science in Sports & Exercise. 2011 Oct;43(10):1849-56.

You should consult your physician before beginning any exercise or diet program. GO Newsletter articles are offered as introductions to basic concepts and are not comprehensive or necessarily applicable to a particular individual's circumstances.

Fueled by Victory

The day God gave the Amorites up to Israel, Joshua spoke to God, with all Israel listening:  “Stop, Sun, over Gibeon; Halt, Moon, over Aijalon Valley.”  And Sun stopped, moon stood stock still until he defeated his enemies. ~Joshua 10:12-13

Consistent. Relentless. Tenacious.



Some people don't believe me when I tell them that my fitness journey has helped me grow into a stronger Christian and a stronger person (mentally, emotionally). It sounds crazy considering I have battled with weight all of my life. But God used the one area of my life that had always been a struggle to be my ministry. Amazing...my purpose is rooted in my struggle. The principles and lessons I learn on my fitness journey help me along the other paths in my life. Principles, with their lovely selves, can be applied to anyone and just about any situation.

The other morning I was facing a personal crisis and wanted to crawl into a ball and just give up. I went through the motions of getting dressed and getting everyone out the door, all while fighting against the "take me now" screaming in my head. I got in the car and looked in the rear view mirror. I looked at myself and I look defeated. Me? Not Fit Girl? And then I recalled mile eight of the 2012 St Jude Music City Half Marathon when my ankle was on fire, my calves were cramping, and my pace was slipping. I remember telling myself, "It's not over. Finish strong." My gait changed. I was no longer whimpering. The only option I gave myself was to finish, and do it well. So, I fixed my form, stopped the whimpering and still hit a PR. But it doesn't' stop there.

With legs cramping and energy low, I changed and made it to my flag football game. I played a full game--offense (center), defense (defensive end), and special teams!! My very first play I dropped the ball because my hands were cramping. From that point on I told myself, "If you're gonna play, then play hard." No one watching that game would know that less than an hour beforehand I had done a half marathon. 

What point am I trying to make?

April 28, 2012

When you go into battle, you go with the hope of victory fueling you forward. If you don't have that hope of victory, why are you even fighting? And being Christian the fire is even bigger because I know with surety that I will be victorious--if only for the glory of God. 

Victory. I cannot even describe what it feels like to someone who hasn't tasted it. But once you know victory in any area of your life, it spurs you forward to the next conquest, the next challenge. I imagine the Israelites felt that way as they defeated thirty plus (32??) nations on their quest to claim the Promised Land. Joshua was so sure of victory that he had the audacity to ask God to let the sun stand still so he could keep whooping tail. What?! Ooooo weee!! When you know the taste of victory,you are not easily defeated.

As you gear up for your workout or preparing your meals, or even just facing your life, ask yourself if you are fueled by the hope of victory. Is that illustrated by how you carry yourself and go through life? Or are you limply fighting, awaiting defeat? Be fueled by VICTORY!

Upcoming and Ongoing

For the past couple of years I've planned my races in advance and paid for the big ones early to take advantage of any cost savings. This year I suppose it was a blessing that I held off on paying for some  because I have had to change my plans SEVERAL times. Between baseball practice and games, softball, dance classes and a recital, work and life in general it's mid year and I've yet to get some bling! 

The only race I've done for 2013 was the Cupid's Chase back in February but it wasn't chipped time so I don't want to use it for my stats. I had to bail on the Color Run, but again, it wasn't timed so really wouldn't have helped my record. Not that I'm an elite runner or anything, but your stats help you guage your progress over time. Kind of like your report card. Sometimes I look at my record on www.athlinks.com just to remind myself how far I've come. 

I guess you really should be careful what you wish for because I'm now facing three back to back races:

• Josh Byers 10K on May 27th
• Fired Up 'N Fit Adventure 5k on June 8th
• Franklin Half Maration on June 22nd

And I must say that I feel freaking fabulous! My ankle still bothers me, but I've learned that I just need to allow myself time to recover and not push too hard. The crazy thing is that I only feel the pain when I'm done running. Usually, if I can just keep moving it resonates as a dull ache and doesn't stop me. But afterwards? Lord-a-mighty! I need ice, my old lady cream, and my brace. I think in the winter I may go ahead and have the cysts removed. I know it's crazy, but I don't want to miss out on either of the September races I have my eyes on or the Run Like a Diva Puerto Rico. Priorities!!! 

In addition to some awesome running progress, I've made some serious progress with my lifting as well. Honestly, a part of me was frustrated with HM training at first because it meant decreasing the number of lifting days. This momma love iron!! My current schedule is three days lifting (M,W,F) with a focus on legs, back, and chest on both Monday and Wednesday. Then on Friday I hit arms, shoulders, and abs. I also run three days a week (T, Th, Sun) with a focus on speed, tempo, and LSD. This programming is paying off. I've lost about 6.4 pounds, feel stronger, am running a little faster, and basically am in steady baddass mode :) 

Stay tuned!! I'm hydrating and carbing it up now for a eight mile long run. Really I'm supposed to do nine, but I woke up late last week and only got in 6.86 so I don't want to push too much. We'll see how I feel. Be Fit 4 LIFE!!!!

Seeds and Soaring...They're Related

Gardening is not my thing. Ask any of the plants I have killed...including the cactus. My lack of gardening skill noted, this morning I woke up thinking about planting and seeds--but not vegetation. The musings on planting, seeds, and harvest led me to thinking...

1) Do I seek to plant seeds in fertile ground?

2) Am I fertile ground, ready to receive seeds from others?

Before you mosey on to the next running blog thinking my laces are too tight, humor me.

Do I seek to plant seeds in fertile ground?

It's been my experience that people make a show of seeking answers. Some people ask you the "how" when they haven't discovered for themselves the "why" and aren't accepting of your "how" when you tell them. I can see the "what you talking about, Wills?" look on your face.

If you've lost weight, think about the number of people who ask you how you did it. If you tell them it took a lot of hard work, eating right, consistent decisions, and time they don't really want to hear that. They move on to the gimmick or quick fix. They, my dears, are not fertile ground. Or perhaps, you share something and they negate everything you say or keep saying "I can't" or "I don't like." Again, not fertile ground. With these types you will have to let time and experience wash away the pebbles that prevent the seeds from taking root.

You know fertile ground because they accept the seeds and you see evidence of growth. They start thinking about their choices. Or they follow up whatever seeds you gave and request more seeds. They put action to words. This, my dears, is fertile ground. As a coach, when this happens I am ecstatic because it tells me that something inside has changed. And no matter how much people focus on the exterior, lasting changes are born from within. Think about it. The exterior beauty of a tree doesn't last long once disease sets in at it's roots.

When people I've coached text, email, and call me while they are grocery shopping, I know that's good ground. When they make a choice to walk while their kids are at baseball practice, I know that's good ground. When they ask about the benefits of strength training or even what is strength training, I know that's good ground. I know that person is taking those seeds and nurturing them in order to see growth.

Feb 2007 to May 2013

Don't exhaust and deplete yourself throwing seeds around. Those seeds are powerful and should be planted with care. Use discernment to determine if it's good ground. Listen to what people are asking you. Listen to their answers. Observe their actions. Is this the ground in which you want your seeds planted? Will this person nurture the seeds? I share information and am willing to help anyone, but the level of my help is dependent upon the type of ground I perceive them to be.

Am I fertile ground, ready to receive seeds from others?

A few years ago I attended a women's conference at my church. One of the nuggets that I keep from that conference is "spend time in the company of eagles." At the time I felt more like a chicken pecking around on the ground, but now I understand. When you are in the company of eagles you get excited--excited by the site of them soaring and excited at the possibility of YOU soaring. You learn from other eagles the skills needed to lock your wings no matter how strong the wind or when to stay put and fly later.

 

Wait, wait, wait. I went from seeds to eagles. They're related.

 

The point is, as much as I think I know how to traverse this journey, am I willing to receive direction and knowledge from others? Do I take the seeds they give me and DO something with them? Do I open myself up to "watering" and growing?

 

As great as Serena Williams is, she has a coach. She has a team of people who are there to help her be the best athlete she can be. I recall reading a quote from Ryan Hall when he realized that perhaps being his own coach wasn't the best way to progress. God designed us to need each other. When we make ourselves good planters AND good ground it's a beautiful thing. It means that we continue to grow as those around us blossom.

 

All this talk about planting and growing in the midst of Spring has me considering the gardening thing again...Lord help the world of flora. Maybe I'll just stick to fitness :)