Infuse a Little Jog into Your Walk

Two women running along beachIf the concept of “interval training” sounds intimidating, don’t be fooled. Interval training is not only easy, its fun and can make your workout seem to go faster as well as increase your calorie burning goals. You are also “training” and “strengthening” your heart muscle by increasing your heart rate and then lowering it for interval periods during the workout. Interval training is simply a mode in which you will increase the intensity of your cardiovascular workout for short spurts. Here’s a simple plan of action:

During a 30 minute walk (whether outdoors or on a treadmill)

  • Walk for 4 minutes
  • Jog for 2 minutes
  • Run/Sprint for 1 minute
  • Walk for 4 minutes
  • Jog for 2 minutes
  • Run/Sprint for 1 minute

Repeat this cycle 1 more time and your 1/2 hour walk will be accomplished, with added calorie burning bonus! Plus you’ll find a fun game going on in your head with this exercise.

Day 7 Some Surprises

Lucky (day) 7…And I’m a Week In

According to my walk/run program schedule, I expected today to be a breeze.  After a 10 minute warm up, I repeated 2 minutes of running with 1 minute of walking for only 6 reps,as instructed,  equalling a quick 18 minutes.  Oddly enough, it felt a little more challenging than I had anticipated.  I chalked this up to not eating enough protein or drinking enough water yesterday.  Though it was a Rest Day, I probably should have eaten as if it were a training day, just to keep my body fueled well.

On the upside, I ran faster and incorporated a slight incline on the treadmill, which was  advised for gearing up to an outdoor 5K race, when training indoors on a treadmill.  The other amazing surprise I encountered, is that in just one week, I know my heart is getting stronger because it is taking me less than 1 minute of walking to bring my heart rate down below 120 from a running rate of 155-160.

I love that my progress can be measured in so many different ways.  And the best part of this whole challenge I’ve given myself to run is that as of today, Day 7, I’m really enjoying the process – Lucky Me, Lucky 7!!

So, are YOU ready to join me on a run?  If I can do this, You can too…Yes, You Can!

Thanksgiving Survival

Thanksgiving feast survival tip…eat a healthy snack before you make your way to the Thanksgiving Day dinner.  Load up on turkey, skip the gravy and if you must, only taste the sides.  If you pile on some of those traditionally heavy side dishes, you’ll also be piling on calories and fat, so satisfy yourself with small portions.  And, take a leisurely walk around the block, when the meal has ended. 

3 Days Till Christmas, and You’re Exhausted!

Exhausted by days of  working, shopping, running with kids off their school routine and you’re still not ready for Christmas?

Believe it or not, a brisk walk or thirty minutes on the elliptical will give you much more energy that zonking out on the couch in front of the TV.  It’s 6PM, dinner is in the slow cooker, and I’m headed to the gym…my energy booster!