For all you Rec Center gym rats, here is a different way to get your Cardio. Treadmill Interval Training. The idea is you arent jogging, but you arent in a full out sprint either. You could call it a light sprint. You want to be able to safely make all 15 seconds. About ~ 75% max speed, and have a smooth sprint motion. -Use a slight grade (about 2%) -Speed between 8-12 -Start with 6-8 sets and add 1 or 2 per week -15 seconds on w/ 30 seconds rest Tips: -Make sure your legs are moving before you let go of the hand rails. -Start with the speed around 8 and progress as you get stronger. -Go 15 seconds on and then rest for 30 seconds. -If you need to, extend the rest period to 45 seconds for the first couple weeks. You want to be recovered before you sprint again. -Start with 6-8 sets for the first weeks or two and then add a set or two each week, progressing all the way up to 15-20 sets. Remember my previous post about a sprinters body vs. a long distance runners body? What are your goals? Think about this when you train. Also think about this; if you run on the treadmill for 45 minutes, that is 45 minutes of work. If you interval train like this you are doing 1.5 minutes - 5 minutes of work and you are training the body in a way that mimics the interval needs of most sports as well as promoting that muscles adaptation that we see in sprinters as apposed to marathon runners. Just to note, I am not hating on long distance runners. That training has its place, and it is for long distance running prep... i.e.; marathons, triathlons, etc. Much love, Casey
Posted on: Tue, 15 Oct 2013 06:22:39 +0000
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