Tip #38: FAST, SLOW, REPEAT

It's 8:12 pm, dinner is over, and you are trying to convince yourself to do some kind of exercise.  Sometimes the thought of trudging along on the treadmill for 20+ minutes sounds less than inviting.  Here is a plan for you to try the next time you go on a walk or a run.  Three words...FAST, SLOW, REPEAT.  The benefits of using this method during some of your exercise sessions, are:

1. You have a goal; you're not just going through the motions.
2. 20-30 minutes passes by much quicker!
3. Timing your intervals keeps your mind off of your discomfort.
4. You burn more fat!
5. Quicker weight loss results than with an even-paced walk/run.
6. Helps to bring your fitness to the next level if you feel that you have "plateaued".

Ready?  Here's the plan.  (20 minute session; adjust as needed)

Walkers:
Warm up for 5 minutes (ease into your walk by starting at a moderate pace)
Walk at a quick pace for 2 minutes, walk at a slower/resting pace for 1 minute.
Repeat the fast/slow interval 3 more times.
Cool down for 3 minutes (back to a slower pace to bring your heart rate down again)

Run/Walkers:

Warm up by walking for 5 minutes 

Run for 2 minutes, walk at a slower/resting pace for 1 minute.

Repeat the run/walk interval 3 more times.

Cool down for 3 minutes by walking (back to a slower pace to bring your heart rate down again)

Runners:

Warm up by jogging slowly for 5 minutes 

Run at a good pace (push yourself a little) for 2 minutes, jog at a slow pace for 1 minute.

Repeat the fast/slow interval 3 more times.

Cool down for 3 minutes by jogging slowly (back to a slower pace to bring your heart rate down again)

*If you want to challenge yourself more or less, you can alter the fast times and rest times, to fit your fitness level.  If you'd like to see an example of a "Fast, Slow, Repeat" type workout, feel free to check out my run from yesterday in my personal training log.

Happy Running!  (Or jogging or walking:))