Getting past Plateau
 

A friend emailed me this article and I'm going to try it this week since I'm STUCK at 175! I'll let you know how it works...just thought I'd share :dizzy: ;)
---------------------------

"Intervals for Weight Loss"
copyright 2004 by Greg Landry, M.S.

If you're like most people, finding time to
exercise can be a challenge, so you want to
get the most out of the time you do have.
Including "intervals" in your exercise
routine can help you maximize your weight
loss and fitness results.

Intervals are brief periods (about one minute)
of more intense exercise mixed into your
regular aerobic exercise sessions. For
example, if you're walking, you would do a
one minute interval of faster walking about
every five minutes throughout your exercise
session.

Here's how it will look.. you'll start with
your normal three to five minute warm-up and
then five minutes into your workout you do
your first interval, one minute of faster
walking (or perhaps jogging). At the end of
that minute you should be "winded" and ready
to slow down. You'll slow down to your normal
exercising speed for the next four minutes
and then your fifth minute is another one
minute interval. This pattern continues
throughout your exercise session.

You'll derive several benefits from intervals..

1. Intervals can help you to get past a
weight loss plateau.

2. Intervals increase your aerobic fitness
level by "pushing the envelope". While doing
your interval you cross the anaerobic
threshold into anaerobic metabolism, forcing
your body to become conditioned to more
intense exercise.

3. Your increased level of fitness means that
a given level of exercise will feel easier
and that you will be able to exercise at a
higher intensity which "burns" more calories.

4. Your increased level of fitness also means
that you will be less fatigued from daily
activities and you'll have more "energy"
throughout the day.

5. Intervals increase your basal metabolic
rate (BMR), causing you to burn more calories
24 hours-a-day.

6. Intervals cause you to "burn" more calories
during your exercise session and for several
hours afterwards.

7. Intervals will tone the involved muscles
to a greater degree than your regular aerobic
exercise would.

8. Intervals can make your exercise less
monotonous and help the time pass more
quickly.

9. Intervals will energize you!

If you'd like to put a little excitement into
your exercise, and you're looking for better
results, give intervals a try!

Great article! I actually use the interval setting on the elliptical. It automatically increases the height and the intensity. I also go about 20 steps per minute faster during the higher/harder sections. It definitely gives me energy. :D

I've tried interval training on the stationary bike, and I found that it worked well for me. I dropped a couple of pounds after only 2 or 3 days of riding. Over time, you can increase the intervals as you get stronger to keep "pushing the envelope." Have at it, jwilli!

Today was my first day trying it so I will let you know how it works for me...it really got my heart racing I tell ya!!

I do interval training on my treadmill :) Love it!