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13 May 2011
High Intensity Interval Training
Without A Machine?
Impossible, you say!
Susan Rodriguez
Not according to Tom Venuto, internationally known author and body builder. Here's his secret weapon for high-intensity interval training without the complicated equipment.
You not only don't need the equipment but you can perform this activity outside while conditioning your legs. But best of all this very simple exercise burns calories "at an accelerated rate."
We're talking about stair sprinting! This is especially effective if you have availability to a set of steps in a stadium. It provides you with enough of a workout that you can almost mirror your training program on a treadmill, stair climber or even a stationary bicycle.
Venuto says he takes about a 10-second sprint, then takes 30 seconds in walking down those steps, creating a 1:3 work-to-recovery ratio. It's really that simple.
You certainly can find a set of stairs that can work for this equipment-free high intensity interval training. And even if you can't, look around at your surroundings. Do you live in a hilly area? Why not put those hills and valleys to good use?
And when you do, you'll discover the same rewards that make this extremely appealing -- and beneficial to Venuto.
First, it's a saves you time. It's possible that a mere investment of 10 to 15 minutes of your day, you receive as much a cardio workout as you would in a longer, slower sessions. In some cases, you may even receive a better workout.
This brief, intense stair-climbing activity is an effective form of leg development. In fact, according to Venuto it works not only your quads and hamstrings, but your glutes and calves as well. Stair sprinting could very well be called the ultimate leg workout!
Interested? But not sure where it fits?
That's the problem lots of individuals have initially. They wonder how they can squeeze it into their current exercise program. But not to worry. That's easy to overcome. Actually, we've already answered that question without really meaning to.
All you need to do is remember that the level of intensity and the length of your workout are inversely proportional. This means when you perform a high intensity cardio activity, like stair sprinting, you're actually compacting your workout into a shorter period of time, according to Venuto.
The bottom line is you can perform this high intensity interval workout instead of your regular cardio routine, rather than adding it on at the end!
Some sage advice ..As you begin
As with any new activity, you'll need to start gradually. Then you can adjust your personal workout based on where you are currently in your training as well as your health and fitness status.
It may be you'll start with only a few rounds, as little as four or six. From there you can always build up. And don't think you have to actually sprint the stairs, as Venuto does. High intensity, after all, has different levels for individuals of varying fitness ability.
You may want to start off jogging up the stairs (and it may be that's all you're capable of doing initially!) But that's fine. Start where at the level of health you're at.
Don't neglect warming up prior to this activity as well. Far too many people fail that necessary warm up session only to pull a hamstring!
Think stair sprinting or climbing makes sense for you? Give it a try! It certainly contains many benefits. Good luck with your new high intensity interval training regimen!
Tom Venuto can be reached at BurnTheFat.com
Refs:
www.tomvenuto.com/articles/insanely_effective_interval_training.shtml
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