High-Intensity Training

The former competitive soccer player in me craves high intensity workouts. I love the endorphine-high I get after a great work out. I prefer a brief, high-intensity workout to a mellow 45 minutes of cardio.

High Intensity interval training is an exercise strategy that alternates short intervals of intense anaerobic exercise with less intense recovery periods. According to research, these” short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.”

I specifically enjoy utilizing the Tabata method in my workouts. Based off of a 1996 study by a guy named Izumi Tabata, this method of exercise uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). 

To give you an idea of how I use the Tabata Interval on the treadmill. Below is just one set of the recommended 8. I usually mix it up between squats, push ups, running, stair master, etc for a total of 8 intervals of Tabata.

Treadmill Set
0:00-0:20 run at 8.5mph
0:21-0:29 rest (rest on sides of treadmill)
0:30-0:50 run at 8.5mph
0:51-1:00 rest (rest on sides of treadmill)
1:00-1:20 run at 8.5mph
1:51-2:00 rest (rest on sides of treadmill)
2:00-2:20 run at 8.5mp
2:21-2:29 rest (hop on the sides of the treadmill)
2:30-2:50 run at 8.5mph
2:51-3:00 rest (rest on sides of treadmill)
3:00-3:20 run at 8.5mph
3:21-3:29 rest (hop on the sides of the treadmill)
3:30-3:50 run at 8.5mph
REST 1 minute; Set 1 complete. Repeat 7 more times or mix up with other forms of exercise for variety.

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