Massage Therapy
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Interval Training: Not just for competitive athletes anymore!!
Interval training is a key component of training in many
competitive sports, most notably running and swimming. "Back in the day" when I
was a serious runner, I used to do "interval training" to help increase my
speed and my anaerobic threshold, so that I could go farther, faster, before
the lactic acid build up in my muscles would start screaming at me to slow
down. interval training cycling  | These interval work outs were
challenging. For example, running a
quarter or half mile around a track, followed by a slower jog and then
repeating the fast/slow intervals perhaps 8-10 times. My competitive running days are over and I
have no plans to get back out on the track, but interval training is still a
part of my workout routine and you should consider making it part of yours. For most of us who are just trying to stay fit, interval
training is a great addition to your workout routine for several reasons.
First, it will increase the amount of fat burned. A study published in the Journal of Applied Physiology
reported that when intervals were incorporated into one hour of moderate
cycling, the amount of fat burned increased by 36%! Second, interval training will increase your
level of fitness faster.interval training jogging  | In the same
study, participants who added interval training increased their cardiovascular
fitness by 13% over those who did not do intervals. By increasing your aerobic
capacity in this manner, you would, for example, be able to do your former 60
minute walk in 45 minutes, or you can burn additional calories by keeping up
the 60 minute time period. Finally, I find that alternating higher intensity with lower
intensity, breaks the routine, leaves me feeling more of that exercise "high"
and keeps my metabolism going faster, even after I have finished my workout. People at all fitness levels can incorporate intervals into
their exercise routine. For example, if you walk for exercise, try picking up
the pace for 30 seconds or so and then go back to your normal speed; repeat
this pattern throughout your walk. If
you are a jogger, speed up to a run for a block or two and then ease back into
your jog for a few minutes and then pick it up again and continue the pattern until
you have finished your work out.interval training treadmaster  | You can mix it up too. For example during one
interval you could speed up for two blocks, then three blocks for the next one
and then back to two. Make sure you are sufficiently warmed up
before you start your first fast interval and warm down after your last one. After a few weeks of "revving up" your routine in this
manner, you will be pleasantly surprised at your increased energy and
fitness. Have Fun!!
For more
information check out our website: www.backtohealthpt.com or email Kathleen
Casey, NSCA-CPT or Darlene Wooldridge, P.T. at backtohealthpt@comcast.net |
Darlene's Posture "Trick" #2
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Darlene's Posture Trick #2:
Whether you are standing or sitting pull your navel
gently toward your spine. Once you have
made this a habit, you will be amazed at how it improves your posture and helps
tone up your "core".
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