One of the most convenient ways to either ease into, or ramp up your current fitness routine is by getting outside and running. You can do it anytime and anywhere. Just walk out that front door and go! However, if you want to get fitter faster, there should be more that goes into it than just that.
For instance, many athletes who want to ramp up their fitness or get better at endurance, start by running a certain time or distance. Then, the next time they go for a run, they try to go a little longer or further. And this trend tends to continue until they find a time or distance that is comfortable for them and their time or fitness level.
Now, there is absolutely nothing wrong with just going outside for a steady run. Getting outside in the sun, getting fresh air, and running will only do the body good! However, if you want to really ramp up your fitness, the body must continue to be challenged! As the saying goes, it must challenge you to change you.
So if you are someone who has been running or biking for the same amount of time or distance for a while now, I challenge you to HIIT up some intervals!
HIIT stands for High Intensity Interval Training. There are so many ways to do intervals with both cardio, strength, etc. But a simple way to ramp up some intervals in your running or endurance workouts is to just mix up the speeds you are currently running at for your "typical" daily run.
For example, if you typically run for 30 minutes, 3 days/week, at an 8:00 mile pace, try to run 30 minutes of intervals at 1:00 Faster/1:00 Easier than your 8:00 mile pace. So that could be 1:00 at a 7:00 mile pace, and then 1:00 at a 9:00 mile pace. This slight change in pace will challenge both your aerobic capacity and muscles, which will, in return, help you get fitter faster!
Another great way is by adding rest within your intervals. A simple one to follow could be 10 rounds of 0:30 on | 0:30 off. Challenge yourself on the 0:30 on, and completely rest or walk for the next 0:30.
Now, intervals don't have to be all you do. A long 30-minute run is still a great way to build fitness and endurance. However, if you can mix in the intervals with the 30 minutes or vice-versa, this where those results will start to ramp up. And better yet, if you can throw some strength and conditioning into that endurance training, that's when you will really so those results kick in! #futbolerfit
If you can find a track near you, give these intervals a go:
4 Rounds of:
400m on | 1:00 off
4 Rounds Of: 200m on | 1:00 off
4 Rounds Of:
100m on | 1:00 off
In these intervals, notice the rest stays the same, but the distance you are running gets shorter. So you're goal here should be to increase your speed every time the distance goes down. So for that 100m sprint, force yourself to go at a speed where you would NEED that 1:00 rest in order to go again #earnthatrest.
To learn more about our classes and online programs be sure to check us out at futbolerfit.com.
Keep getting after it. Keep earning that rest.
Neil
FutbolerFit HQ