My Intervals Schedule For Weight Loss And Endurance

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My Intervals Schedule for weight loss and Endurance

Hieee,  I am back to connecting with you all after a long time. 🙂

For the last few weeks I was facing a problem of getting bored with the same exercise routine repeatedly. Walk, walk, and walk!!! Oh! I know I have this problem that I cannot keep doing similar things repeatedly. There are times when I start getting bored with the same walking or aerobics patterns thus decide to take a break from exercising but a few days later when I take a look at the scales I feel like crying… Do I have to elaborate why? 🙁

Now what should I do? I need to be consistent with my exercise regime without getting bored. I think I have the answer to that question and it is “Do Intervals.”

What are intervals?

interval-training 1

Intervals can be described as short periods of work followed by rest. It is an organization of cardiovascular exercises. That means when various cardio exercises are fused to get the best results from your routine. Is it sounding complicated? Well no, it’s not at all complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

For example take walking. If you’re in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you’re less fit, you might alternate leisurely walking with periods of faster walking. For example, if you’re walking outdoors, you could walk faster between two points like from one tree to the other or any two other landmarks. Haah! That reminds me of our childhood races we used to run from one electric pole to other (and sadly I was always the loser, as I never liked running but could never back off from challenges) J

Why to do Intervals?

The main aim of doing intervals is to improve speed and cardiovascular fitness. Intervals should be taken up because of its effectiveness in cardiovascular build-up and also its ability to increase your endurance and speed. It also helps to improve your aerobic capacity to exercise longer at varying intensities.

How to do Intervals?

Well, you can find various schedules for doing intervals at various speeds but if you know the basics of this program you can easily design your own interval training schedule. Personally speaking I feel that we should exercise keeping in mind our individual capacity and must know where to stop. No, but that doesn’t mean we should not push ourselves, we must do that but without hurting ourselves physically and psychologically. That means to keep exercising  regularly while taking precautions for not getting hurt and without being demotivated. 🙂

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My personal Interval program.

Now coming to the interval schedule that I have designed for myself. Since I am not a runner but I love to jog at my own pace and brisk walking is something that gives a kicking high energy level so I worked out my plan like this.

Round 1

Warm up Walk                                  5 minutes                                120 bpm

Brisk Walk                                          5 minutes                                150 bpm

Jog                                                        2 minutes                                155 bpm

Cool down Walk                               2 minutes                                120 bpm

Round 2

Brisk Walk                                          5 minutes                                150 bpm

Jog                                                        3 minutes                                155 bpm

Cool down Walk                               2 minutes                                120 bpm

Round 3

Brisk Walk                                         8 minutes                                 150 bpm

Jog                                                       3 minutes                                 158 bpm

Cool Down Walk                             1 minute                                    120 bpm

Round 4

Brisk Walk                                         10 minutes                              150 bpm

Jog                                                       3 minutes                                 160 bpm

Cool down Walk                             5 minutes                                 120 bpm

                            Final cool off and stretching : 6 minutes.

Now you can see that my interval schedule is a one hour long walk, jog, walk program divided into four rounds.

First round begins with a warm up walk of 5 minutes which is good enough time to warm up my muscles to avoid any injury. Then from 120 bpm (beats per minutes) I increase speed from 120 bpm to finally 160 bpm with intervals of walk, jog, and walk. Aim is to warm up muscles then give a push by bringing the heart rate up and then again relax. This is a wonderful exercise to keep your heart also healthy. finally the program ends with a 6 minute stretching and cool off to relax the muscles.

interval training

The above given program is self-explanatory, Isn’t it? And believe me it is fun to do it with music alreadyset according to bpm. What did you just say? Where to find music according to bpm of the program? Don’t worry, I plan to help you out in the forthcoming posts related to Intervals. So till then keep walking, eat healthy and stay fit because its your life and you only live once so Love life –Live life…. Believe me a conscious effort is worth it.

So how many of you would like to take up Interval Training for weight loss and Endurance?

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9 COMMENTS

  1. I am doing the 4 miles boasted walking workout which i think is interval training….am i right??? I am enjoying it as of now but plan to shift to 5 mile workouts only for weekends….

    Look foward to many more posts from you…u write so well…keep writing!

    • Yes Regina, you are right. 4 miles and even 5 mile boosted walk is interval and I love to do it. Once you are done with these try to do Couch 2 5 K. It is another fun exercise… Stay strong and keep reading… your appreciation is my biggest strength. 🙂

  2. Hi Everyone,
    Just today, i found this site and i loved it !!!
    Loved the way everyone writes here…i mean without making it heavy by mentioning hi fi tips and making my smile while reading it because of funny+friendly phrases used here and there.
    I am Sara, a student, 27 years old. My schedule doesn’t allow me to join a gym. But i can surely invest half hour in the morning and one hour in the evening for a general workout like floor/aerobic kind of exercises (which can be done at home that too without exercisers). But there’s one glitch. I have a Cyst in my left knee and it aches in two conditions,
    1) when my weight becomes 68 from 67. That’s why i try hard to maintain it at 66. (with height 5.2)
    2) if i jog, or do exercises which tend to put pressure on my knee joint.

    According to BMI calculations i should target 57. But lets target first to lose at least 5 kgs and reach 61.
    But considering my knee issues it’s really hard.
    Thank god, i don’t have sweet tooth and cravings and i completely avoid junk food.

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