Hi ASF. I love interval training. I'm hoping it will help me burn some body fat better than traditional cardio. I've been doing it on the treadmill (admittedly not the best choice) for long cycles where I run as hard as I can for 60 seconds then jog slowly for 60. I do 5 or 6 cycles.I try to increase my top speed by .2mph or so every couple weeks. Then I go on the ellyptical at about level 10-12 resistance, go as fast as I can for 15 or 20 seconds, then cut the resistance and slow down for 40 or 45. I do this for 8 or 10 cycles. By the end of each sprint on the treadmill or the ellyptical I just about literally feel like I can't go another step. My running speed has increased dramatically (to me), yesterday on a traditional run I was able to hit 5.1 mph and keep it there in relative comfort for 10 minutes whereas about 6 months ago that probably would have been the sprint speed I'd be trying to hit for 60 seconds and I haven't seen much change on the scale but I feel much leaner and fitter.
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