Free Fitness Friday: Interval Workout #2

Treadmill Interval Workout #2

So here we are again friends, it's finally Friday! And this Friday I am heading home to visit my family for one last vacation before my dietetic internship starts on August 24th! I am so excited to spend quality time with my family and have been busy getting everything ready for my trip (washing clothes and cleaning the house, packing for the week ahead, and setting up my client schedule for the week while I am away). With all I had to get done before my flight later today, I still made time to squeeze in a quick cardio workout and (though I only ran 3 miles on the treadmill) I burned nearly double the calories of a steady-pace 3-mile run and I was completely exhausted after just 25 minutes on the treadmill!

How is this possible? As I mentioned in last week's Free Fitness Friday: Intervals for the Win, you can still get the health benefits of cardiovascular exercise in a quick 25- minute workout when you incorporate Interval Training - and you will burn twice as many calories with Interval Training over the same distance run in a shorter amount of time!

Today's workout was less complex than last week's interval workout and my 3 miles were up before I knew it! So here it is!

The 25-minute Interval Workout #2: Escalated Miles

Distance (in miles)

Speed (in mph)

RPE (based on chart)

0-0.25 miles

6.0-6.5

4-5

0.25-0.50 miles

6.5-7.0

6-7

0.50-0.75 miles

7.0-7.5

7-8

0.75-1.0 miles

7.5-8.0

9

1.0-1.25 miles

6.0-6.5

4-5

1.25-1.50 miles

6.5-7.0

6-7

1.50-1.75 miles

7.0-7.5

7-8

1.75-2.0 miles

7.5-8.0

9

2.0-2.25 miles

6.0-6.5

4-5

2.25-2.50 miles

6.5-7.0

6-7

2.50-2.75 miles

7.0-7.5

7-8

2.75-3.0 miles

7.5-8.0

9

1. Start with a 2-3 minute warm-up walk / jog on the treadmill to warm up your body and prepare your muscles for the intense work ahead.
2. After you feel nice and warmed up, set the speed of the treadmill to a 6.0-6.5 mph speed (depending on your fitness level) and an RPE of a 4-5 "moderate activity" factor (based on the RPE chart) and run 1/4th of a mile (0.25 miles).
3. Once you hit the 0.25 mile mark, increase the speed by 0.5 mph (up to 6.5-7.0 mph) and an RPE of 6-7. Once you hit the half mile mark, increase the speed again by 0.5 mph (7.0-7.5 mph) and an RPE of 7-8. For the last quarter of the mile, increase the speed again by 0.5 mph (7.5-8.0 mph) and an RPE of 9 ("very hard" activity factor) and hold this pace until you hit the mile mark (1.0 miles).
4. Once you hit the 1 mile mark, reduce the speed back down to 6.0-6.5 mph and an RPE of 4-5 for the next quarter of a mile. Repeat the pattern in step 3 to increase the speed by 0.5 mph at each 0.25 mile increment until you complete the 3 miles.
5. Reduce the speed to a comfortable walk ' jog for a 2-3 minute cool-down.
6. You're done!

You can refer to the RPE chart to set your starting and ending pace on the treadmill and be sure to set the speed based on you OWN PERSONAL rate of perceived exertion! Remember, this workout is for you and YOU alone - work hard, but be sure to set a realistic pace so you will be able to successfully compete the 3-mile interval run :-)

RPE chart

(Photo: runandbehappy)

And there you have it, friends! A quick 3-mile interval run that you can complete in 25 minutes or less and enjoy the rest of your Friday and the weekend ahead! I know I will :-)

Fuel for the Long Run

Pre-race Race Shirt

Part of my transformation into a “long-distance runner” was learning how to properly fuel my body before a long training run or on race day and how to refuel afterwards. The food you eat prior to a long run will significantly affect your performance and the food you eat after a long run will significantly affect your recovery and muscle mass overtime. After several trial and error attempts with pre-run and post-run meals, I was able to get my fuel and refueling down to a science and identify the most important aspects of fueling for the long run. Whether you are just starting out with long-distance running or are an avid runner, following these guidelines and tips will help you train and complete your first distance race or give you the competitive edge to get that PR you are working so hard to achieve.

(The night before my 2nd Women's Half, carb-loaded & ready to run!)

Pre-long-run: The main focus should be on consuming sufficient carbohydrates before a long run, since carbohydrates are the main source of energy during physical activity. According to the National Academy of Sports Medicine (NASM)

Strenuous exercise of all intensities makes great demands on the body’s carbohydrate stores and glycogen depletion will lead to fatigue. Because glycogen stores are limited, and because they provide a critical contribution to both anaerobic and aerobic energy production, one important objective of sports nutrition is to protect glycogen and enhance access to fat for long duration, moderate intensity activity"

and they recommend a relatively high daily carbohydrate (CHO) intake (> 6 g/kg/d) and CHO ingestion (30-60 g/h) prior to, and during, exercise in order to delay the onset of fatigue and increase long-distance performance.

For this reason, it is very important to consume a small meal or snack with a high concentration of carbohydrates prior to a long training run or race. These smaller meals or “snacks” should be consumed 30-120 minutes before a long run or race (depending on the size and contents of the meal and how hungry you feel as well as the duration of activity). These meals should be low in fat and fiber (for quicker, easier digestion), moderate in protein (10-20g), and moderate-to-high carbohydrates (30-60g easily digestible carbohydrates) for sufficient energy and optimal performance.

Examples:

• Power Oats (closer to 90 - 120 minutes beforehand due to higher fiber content)- ½ cup cooked plain oatmeal topped with half a banana and 1 tsp agave or honey
• Eggs and toast – 2 slices whole grain bread with 1-2 eggs (hard boiled, scrambled, over easy…)
• Banana toast – 1 whole grain bagel, English muffin, or 1/2 a Lavash wrap topped with 1 tbsp natural nut butter and ½ banana (sliced)
• “Last resort” options= A “clean” energy bar (like RXBar, Lara Bars, or GoMacro Bars) or homemade energy bars (click here for awesome energy bars you can make yourself!)

pre run meal

(My favorite pre-run meal: 1/2 a Lavash wrap with PB2 and banana slices)

Post-long-run: These meals should be consumed within 1 hour of exercise and the size and contents of the meal depend on the intensity and duration of the run. These meals are necessary to replenish the glycogen (energy) stores that were used up during the run and should consist of a 3:1 carbohydrate –to-protein ratio (3g of carbs for every 1g of protein) and low-to-moderate in fat. The carbohydrates are also important for more efficient delivery of protein to the damaged muscle tissue. As previously mentioned, low fat and fiber is important for quicker digestion and delivery of nutrients to the muscle tissue. The “window of opportunity” to replenish glycogen stores and rebuild skeletal muscle tissue is approximately 30-60 minutes following exercise, therefore it is important to consume this post-run meal within 1 hour of exercise.

Examples:

• Peanut butter and banana sandwich – 2 slices whole grain bread, 2 tbsp natural peanut butter, and ½ banana (slices)
• Veggie omelet and whole grain English muffin (breakfast)– 1 toasted whole grain English muffin (with 1 tbsp real fruit jam, optional) with a 1 egg + 2 egg white omelet with sautéed vegetables (spinach, tomatoes, mushrooms…)
• Chicken and rice bowl (lunch) – 4 oz white chicken breast and sautéed vegetables over ½ cup – 1 cup brown rice (or Quinoa!)
• Tuna salad wrap (lunch) – 4 oz chunk light tuna (in water) mixed with 1 tsp mustard and 2 tbsp plain Greek yogurt, wrapped in a small whole grain tortilla / pita with tomato slices and spinach
• Homemade “real food” protein shakes

Protein Shake ideas: Liquids are digested more quickly than solid foods, so post-workout shakes are an extremely effective way to deliver carbohydrates and protein to muscle tissue within the “window of opportunity” – especially when whole foods cannot be consumed within an hour of exercise.

• Chocolate milk shake – Blend 8 oz reduced-fat chocolate milk with 1 small banana and ice!
• Green Monster shake - Blend 2 cups spinach, ½ cup plain Greek yogurt, 8 oz unsweetened non-dairy milk, 1 banana, and 1 tablespoon peanut butter with ice
• Power Oats Shake – Blend 8 oz fat-free milk, 1 scoop protein powder, 1 cup frozen berries, 1 tbsp flaxseeds or chia seeds, and ¼ cup dry plain oats with ice
• Search through my Thirsty Thursday Smoothie recipes for more ideas on how to make the perfect post-workout smoothie!

post run meal

(My favorite post-run meal: Egg white omelet (with tomatoes, spinach, & avocado slices) with a side of dry Gluten-Free toast and fruit)

See!? Fueling and refueling are extremely important for long-distance running performance and can be a fun and delicious way to treat your body right :-)

Free Fitness Friday: Intervals for the Win!

It’s finally Friday!! Once again, the week flew by and we are already approaching the weekend! I truly don’t know where the time goes, but I know how important it is to make the time to exercise – even when I am short on time! Time really is of the essence and it may be difficult to fit in a cardio workout throughout the week, but I have great news for you! You can still get the health benefits of cardiovascular exercise in a quick 25- minute workout when you incorporate Interval Training - and you will burn twice as many calories with Interval Training in the same amount of time! Now that’s a win, win situation if you ask me!

Interval Cardio

(Photo: BodyBuilding.com)

The beauty of Intervals is that you can perform any cardiovascular exercise that you wish in nearly any setting that you desire– walking, jogging, sprinting or running the stairs outdoors; walking, jogging, and sprinting on the treadmill inside; or on the stair-master, rowing machine, elliptical, or spin bike in your house or gym – and you are able to perform the exercise at a higher intensity throughout the 25-minute workout. The key is performing the exercise at intervals of low intensity (to rest and recover) and higher intensity (to get your heart-rate up and torch some serious calories).

RPE chart

The intensity of the exercise is based on YOUR OWN rate of perceived exertion (RPE) and it is important to rest and recover during the lower intensity and to really push it during the higher intensity intervals. Here is a table that lists and describes the RPE method for setting the intensity level for your intervals.

(Photo: runandbehappy)

Use this chart when setting your intensity levels throughout the interval workout and be sure to warm up for the first 3 minutes at a “light activity” factor (2-3 on the RPE scale) in order to warm up the body and prepare yourself for the higher intensity work. Similarly, be sure to cool down during the last few minutes at a “light activity factor” (2-3 on the RPE scale) in order to allow your heart-rate to come back down to near resting levels and end your work out with a full body stretching session to reduce soreness and prevent injuries.

Here’s the workout! It’s only 25 minutes long (including the warm-up and cool-down) and it will be over before you know it! Trust me, you will feel the burn and will feel amazing when it’s over!

Time

Intensity (RPE)

0:00-3:00

2-3 (warm-up)

3:00-5:00

7-8

5:00-7:00

4

7:00-9:00

7-8

9:00-11:00

4

11:00-13:00

9

13:00-15:00

4

15:00-17:00

7-8

17:00-19:00

4

19:00-21:00

10 (as fast as you can!)

21:00-25:00

2-3 (cool-down)

Now that you understand how to use the RPE chart and have the Interval Training workout in front of you, let’s get this workout started!

1. Pick your cardiovascular exercise of choice
2. Set your Ipod to your favorite workout playlist
3. Set your first interval speed and get going!

Have a blast “blasting” some serious calories and have a wonderful weekend ahead!