Vol. 5 No. 1, January 2008
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How do you get off the plateau?
You’re exercising. You’re eating right. But the scale won’t budge. What now?
Like gerbils in a Habitrail, many of us have done the same workout for years. I see people walking on the bike path, chatting and possibly enjoying a cup of coffee. I know joggers who have worn grooves in the Boardwalk, all at the same slow pace. I notice folks at the gym who work out on autopilot.
It’s a prescription for the dreaded plateau. If you're exercising 30 to 60 minutes a few times a week but not seeing results, interval training can rebuild you—better, stronger and faster. You can interval-train while you're biking, walking, jogging, swimming or in a group fitness class. You can even incorporate the principles of interval training on the dance floor.
Here’s how it works. After a warmup, increase your exercise intensity until your heart rate is elevated to around 85 percent of your maximum (you'll be breathing hard). Maintain that level for one to two minutes. Then slow down, pant and give your body a few minutes to recover before the next short bout of suffering.
Because your heart rate will be going up and down like a roller coaster, a heart rate monitor is helpful to gauge intensity and ensure adequate recovery. When the accumulated “intense” time totals 10-12 minutes, it’s time for a cool-down.
Tailor these workouts to your ability by adjusting the intensity, length of interval and recovery time. Sessions can be as simple or as creative as your personality. You can alternate a harder-paced jog around the track with a walking lap, or increase and decrease the resistance on a stationary bike. You can vary the incline on a treadmill to include measured periods of uphill walking.
As your body responds with improved cardiovascular efficiency, you’ll be able to exercise harder at your previous heart rate level. The good news is you’ll then burn more calories in the same exercise time without it feeling more difficult. Good deal!
So go ahead and do what you've been doing for years. But once or twice a week, crank it up with interval training. It's a good investment in your fitness, and it feels really good when it's over. Above all, it's for a good cause—your health and fitness.
