I WILL HOLD

February 28, 2011Read: Proverbs 24:16

Quote of the Week

"The person who wins may have been counted out several times, but never heard the bell."

--Author Unknown

Workout of the Week: A treadmill trial

In a week dedicated to the theme of commitment and perseverance, this routine will challenge your stamina while helping you burn fat.

As you know, interval training for both men and women helps save muscle tone while burning fat better than long-duration cardio bouts. The sprint time matches the low intensity period as well as the complete rest period. This particular interval routine will last about 10 minutes, but repeat it if you have the time for one twenty-minute workout. Try to keep to the interval times prescribed but feel free to mix and match the time intervals slightly based on your abilities and goals.

After a thorough warm-up, consisting of active moments such as running in place, jumping jacks and shadowboxing...

Sprint for 1 minute

Walk for 1 minute

Step off for 1 minute (during this time, set the treadmill back up to sprint speed)

Sprint for 45 seconds

Walk for 45 seconds

Step off for 45 seconds

Sprint for 30 seconds

Walk for 30 seconds

Step off for 30 seconds

After a 1 minute rest, repeat

AT THE CARWASH

January 5, 2011Read: Proverbs 26

"Smooth words may hide a wicked heart, just as a pretty glaze covers a clay pot." --Proverbs 26:23

If you've ever taken your car to the car wash, what's the first thing they clean? Do they start with a fresh coat of wax? Clean the windows? Polish the tires? No, before the body gets buffed, they head straight for the interior. And if you're like me, you actually help them by finding the hidden papers that have slipped through the cracks (or maybe had been shoved there on purpose...umm, hypothetically).

What we don't say is, "You know, go ahead and ignore the interior. Please leave the dirt and mess. Just clean the outside." That would be silly.

Imagine? Taking care of the body but ignoring what's inside? Wait, what are we talking about?

(Let's work together to tidy both in 2011.)

--J.P.

SPRINTING THE FAT OFF

Yesterday, we presented a basic introduction to HIIT -- high-intensity interval training. This cardio method alternates all-out bouts of sprinting with slower bouts of recovery, pushing your metabolism higher and for longer than traditional training. While there is still some value in your long, steady-paced runs -- namely in overall endurance -- HIIT may actually be your best choice for fat-burning, according to new research.

Scientists at the University of Western Ontario (London) found that subjects who performed 4-6, 30-second sprints three times per week burned twice as much fat as those who jogged for 30-60 minutes at a steady pace. Both groups gained an average of 1% lean mass. What's even more interesting is that the endurance markers -- time trials in 2000-meter run and VO2 max performance -- were similar with both groups.

The take home message is that high-intensity intervals can help you burn more fat, build more lean muscle and increase endurance -- usually in 1/3 or 1/2 of the time of your normal cardio session.

>> WORKOUT OF THE WEEK: An introduction to high-intensity interval training

Source: PubMed.gov