Learn about Interval Cardio Training

Jennifer DiDonato: Hello, welcome to MadeFitTv. I'm your host Jennifer DiDonato and you're watching episode number 45, Incase you don't know. MadeFitTv is everyone source for health and fitness, information and entertainment, so in case you just want to lose weight or looking at your mob or looking to some mix up your routine, we're the place that you want to be. So, thanks so much for joining us today. Today, we're going to be talking about cardio interval training and why it's useful and why you want to incorporate it into your program to kind of help and boost your fat burning capabilities. But first, I just want to give shot out to Lina or Lane excuse if I pronounced your name wrong. She has from Minneapolis, Minnesota. She wrote a really touching email to me and I just want to read to you, she writes. Jennifer, I'm so glad you had Pete on your show. I love seeing success stories because as you talked about in the podcast, there such a small percentage of them. Although, I'm not as over weight as those who go on the Biggest Loser, I'm working to lose weight and feel better about myself. So, this podcast was very inspiring. I want to thank you for having such a great podcast and it's helped me to become more active again and soon I'll be starting a 10 week book camp at my gym. Wish me luck! You know what? I wish you great luck and of course, like she was saying Pete Thomas a Biggest Loser was on our podcast, so if you don't just go and check out, check it out at MadeFittv.com. It was really an inspiring episode and I encourage you guys to watch it. Okay. So, starting off, we're doing cardio interval training. Now, I know, I get a lot of emails, I'm sure a lot of you guys who are watching it like, Oh, finally she is doing an episode on cardio training. I got the treadmill going right now, I'll happen at it shortly by just to give you guys an inside into what interval training is. Your heart is a muscle, don't forget that. So, you want to do as you want to challenge your heart muscle and you want to challenge it in frequently, so you're not becoming so prone to just doing it same thing all the time, I mean taking time out, going outside and going for great round is awesome because you're getting active and getting out there, your exercising the heart muscle, but if you're getting too used to a certain heart rate zone here and because you're constantly just doing three miles, three days a week. It's time to switch it up a little bit. Now, why it's important is because it trains your heart in a variety of different intensities, so you're going from let's say a 30 second sprint to or you know 30 to 60 seconds sprint to about like 60 seconds to 90 seconds at a matter of pace for your heart. So, you're constantly doing this with your cardio in your heart and that's what you want, and you know mixing this up will create your body to be more fat burning efficient because it also stimulates or study show that does stimulate the metabolism following your interval training, the pose exercise, oxygen consumption that is just a term of your body recuperating, reoxygenizing the blood; and we oxygenating the blood and also getting the body temperature back down to what it is and that requires metabolism and energy, so that's why cardio interval training is superb. So, now you're probably asking yourself, okay, well that's great Jen, you know I want to sprint everything, but how do I know what is consider sprinting well. What do I do is I have these templates that you can download at MadeFittv.com; it's going to be feel test. So, what you're going to do you're going to need a treadmill or any type of cardio equipment, so I'm sure you know someone that does have it or at your gym. What you're going to do is just you're going to increase the intensity periodically and so you get to that point like we can do it anything anymore until it's really, really hard for you and that's how you know that you've reached that point. So, I'm just going to set this down, half on the treadmill. This is going to take about 15 to 20 minutes, so to be a cardio workout and in itself. So, you're going to start at the lowest space possible, lowest space just to feel like at a level where it is doable, so for instance I'm not going to put it at high because it's going to extremely loud for you guys to hear me. So, let's just say I'm walking at 3.5 and it's easy. I want you to put it at a point, you're going to rate it one to ten, one being the easiest, ten being the hardest. Every two minutes you're going to increase your intensity by either the speed or by the incline or if you're on in an electrical machine or stair master, you're going to increase it by resistance or speed, and every two minutes, you are going to log on that feel test chart from one to ten how you feel. So, obviously in the beginning, it's going to be a one, so after two minutes you're going to increase it by a couple of miles per hour or a few inclines, but I wanted to be gradual. One to two minutes, every time just increase it. Now, you may also see that sometimes when you increase it, you may feel like let's say you increase it to five miles an hour and it may only feel like may be a five, and then you increase it seven, if you're still out of five that's okay. I just want to you to gradually get to the point where you feel like it's at ten and you can do anymore, then I want you to stop it and I want you to log on that sheet about what sheet you're going and that maybe you feel that way what intensity or incline because and that gives you an idea of at one level how it felt at a low or moderate pace to the high intensity pace, we can't go anymore. At that point, we're hitting that ten that mark we just can't go anymore that's how you know that, that is the point where you know that you want to sprint when you're doing your interval training. So, doing that, it's a big help in knowing exactly how you yourself your body feels when you're doing it because there are some formulas out there, you know 220 minus your age, your max heart rate or 180 minus your age keeping in our reprisal. But just a little bit more simple because then you're doing something in this more specific to you in your physiology because you could be 30 years old and someone else could be 30 years old where your conditions, your conditioning on the cardio can be completely different. So that's why doing this and knowing exactly what is good for your body and what is good for your cardio endurance to workout to that point to do it. Now, I have several different exercises for you guys to follow, some templates for you interval cardio training that you can try at home. For -- let's just say you're a beginner; I've one for beginner, one for conditioned, athlete or conditioned gym goer, and then one for leap athletes and you can see that the beginners 20 minute exercise workout are crystal pop it up on the screen right now, it's for 20 minutes and this is about a low to moderate pace, you go in at level about three to about seven as your sprinting for that 30 seconds. With this one, if you're a beginner the way you know is maybe you just make to gym maybe a couple of days a week and maybe not even you only working out for maybe an hour or a week. So that would be more in like in the beginner category, for the condition athlete it would be more in that category where you're working out four or five days a week, you're a doing a cardio for maybe a half or maybe a little bit longer, so that's why this workout is a little bit longer 35 minutes and that increase sprints potential where you're hitting it about an eight, and then for the leap athletes, we have an another 35 minutes where that's for people who are in training for something specific, they are making to the gym five, six and seven days a week kind of kicking it out and want to challenge themselves that's what this one is about. You guys I know some even will say, oh, well this is too hard or maybe oh, this is too easy. I want you to modify this do it -- for however, you feel because these podcast are not just designed for one specific viewer and one specific conditioned athlete. These podcast are designed for everybody, so if there is any type of exercise I provide for you on this show and you feel like it's not challenging enough or you feel like it maybe too hard, I want you to modify it. So, with these exercises especially these cardio intervals, you can modify them double up, like for the 35 minute. Once if you're an leap athlete, shoot, double them, do it for 60 minutes. I want you to challenge yourself and this just gives you a baseline to just set and know exactly where your levels are, so you're not listening to other people telling you oh, you do what I did or do this and you're doing it wrong. So, try it and what I want you guys to do download these, take in the gym, take them outside of the park, take them in your basement on the treadmill, try them out and I want you to comment on my MadefitTv website www.madefittv.com/comment right underneath this log. As I'm talking to you and tell me how you did. Tell me at what point at what speed you're walking at that and you hit that ten where you just like oh that's nice sprint or that is my point where I just can't do anymore. I want to let you, I want to know once you let me know and I want to know how you felt and how you liked it. Also, you can subscribe to these on iTunes, you can also subscribe directly from our website madefittv.com. You can also email me at ask jenny and tell me about what you think or any type of exercises you want to see on the show or anything else that you want to see or any questions, I always email back promptly. So, let me know how you like it and I wish you the best, I mean it's getting warm outside, especially here in Southeast Michigan, its like get warmer outside. Oh! 60 degrees, so I'm really excited to get out and run. So, I hope you guys are too and if you're not a runner I hope you to encourage as you to maybe try something a little different. So, thanks so much for joining us today and I will see next time on MadefitTv, of course, you remember fit bodies and it'll just happen; they are made. What's up? Oh, doctor. Thank you. You know what I'm talking about. I will see you guys later and if you just kind of like to sit back and watch and you will be must to watch, but this was you know watch me, so here turning and asking me to cover that.