4 Amazing Benefits of Interval Training

interval training

Interval training defined as alternating bursts of high intensity activity followed by intervals of lighter activity can have amazing effects on your health and physique. Here’s what it can do for you:

 #1 Burn more calories in less time.

 #2 increases your basal metabolic rate (the rate you burn calories at rest) so you will be a fat burring machine for the next 24 hours after an interval session.

 #3 Strengthens your heart and cardiovascular system.

 #4 You can do interval training using any exercise modality that elevates your heart rate. For example; power walking, biking, jumping rope or swimming. 

 

Give these two workouts a go:

 

Workout 1

Warm-up

10 x 1 min. @ PE 8.5-8.8 each followed by 1 min. recovery

Cool down

 

Workout 2

Warm-up

5 x 2 min. @ PE 8.5-8.8 each followed by 2 min. recovery

Cool down

Notes

1) PE stands for perceived exertion. This is a scale from 1-10 with 1 being lying on the couch and 10 being an all out effort. This is your perception of exercise intensity during your interval.

2) This can be done with ay type of exercise that gets your heart rate up.

 

Let me know how it goes! 

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

 

 

 

 

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Enlighten Up!

lighten up

Coach E here:

For years I took myself way too seriously and as a result missed out on a lot of freedom, adventure, laughter and joy. 

Take away: Enlighten up! Be quick to laugh at yourself or a situation today. Dwell in possibilities not difficulties. Have the courage to be seen, heard and felt in all of your perfect imperfection.

 

Remember when you smile at the world the world smiles back!

 

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Defloured

  • flour suguar

Coach Erik here:

One of the single greatest things you can do for your health and waistline is to cut back on the amount of refined carbohydrates in your diet. Meals /snacks rich in these high glycemic foods lead to a sudden surge in insulin levels and are associated with weight gain, inflammation and many chronic illnesses. Examples include; white bread, white pasta, baked goods made from refined flour and refined sugar in it’s various forms.

Vitamin and fiber rich foods such as brown rice, whole oats, and sweet potatoes offer a powerhouse of energy producing carbohydrates as well as a supernova of health and wellness benefits.

Challenge: This week I challenge you to limit the amount of refined carbohydrates you eat. Instead ride with sustained energy/health producing foods like brown rice, whole oats and sweet potatoes. Notice how good you feel and be sure to tell me about by adding a comment below.

Live Fit & Be Well,

Erik

 

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

 

 

 

 

 

 

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