There are many ways that you can implement jogging interval training into your daily walk or jog to maximize the efficiency of your workouts. Interval training allows you to burn more calories in less time and if done right will also ensure that most of the calories you burn during your workouts come from fat and not carbohydrates or muscle. Let’s discuss a couple jogging interval training techniques so you can start using them in your workouts today.
The first jogging interval training technique is what I would refer to as the walk / jog technique. This is one of the most simple interval training techniques that you can do. To perform a walk / jog interval start by walking outside or on a treadmill. Walk for three to four minutes at a low intensity. If you have access to a heart rate monitor use it. Your heart rate should stay around 60% of your estimated max heart rate during your low intensity intervals. As a general rule, try to keep your heart rate around 120 to 140 beats per minute.
After you’ve done your three to four minutes of low intensity cardio increase your speed or resistance for one to two minutes. Try to work at a near maximum level during this one to two minute jogging interval. If you aren’t in good enough condition to jog for one to two minutes then start by jogging 10, 20 or 30 seconds. Work your way up to a two minute jog gradually. Continue this jogging interval training method for 20 to 30 minutes if possible.
Another jogging interval training technique is the walk / sprint method. You can do this style of interval training anywhere but its best done on a track so you can better judge the distance or your sprints. Before starting your workout always make sure you spend a few minutes warming up, never jump right into sprinting. I suggest a couple minutes of light to moderate jogging followed by a few minutes of stretching. Keep in mind that sprinting is much different than jogging or walking so if you haven’t done much sprinting lately don’t sprint at full speed for the first few workouts.
Once you’re all warmed up you can start by sprinting (or jogging quickly) for 50 to 100 meters. Then slow to a casual walk, take this time to catch your breath but keep moving. Once you’ve walked for at least 100 meters and you’ve allowed yourself to recover get ready to do another 50 to 100 meter sprint. You can continue this process for 20 to 30 minutes or if you prefer you can keep track by the number sprints you accomplish.
Again if you’re not quite to this level of training then I encourage you to modify these suggestions to something more suitable for your current fitness level. If you can only sprint for 10 or 20 yards at least that’s a start. Each time you use this method of jogging interval training try to go a little farther. Eventually you’ll be able to sprint for the full 100 meters, but you have to work at it. As always, it’s a good idea to check with your physician before you start this or any exercise program.
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