1 Warm up at an easy pace for 5 to 10 minutes until your muscles feel loose and you break a light sweat.
2 Crank up to a sprint pace (an 8 to 9 on a scale of 1 to 10) for 10 seconds.
3 Ease back to a jog (about a 6) for 30 seconds.
4 Repeat for 15 to 25 minutes.
5 Cool down for 5 to 10 minutes.
Each week, increase the length of the sprint by 5 seconds until you're doing 30-second sprints and 30-second recoveries. Each week, add 5 seconds to both the sprint and the jog until you're doing a full minute of each. "Just be sure not to increase the length of the sprint if you can't maintain the intensity. When you can't go faster, make the workout harder by adjusting the incline or resistance," says workout creator Scott H. Mendelson.
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