We are finally ready to incorporate higher-effort interval training exercises into our 2009 fitness and fat-loss programme.
We will be working at a much greater intensity for a shorter period of time. This will elevate our heart rate well beyond levels we could get it to when working aerobically (with oxygen).
The benefits are huge. We will gain even higher fitness levels and increase our resting metabolic rates to higher levels long after the exercise has finished. This allows us to burn more calories long after the exercise has finished. That's right! You will be burning more calories - even
when you are sitting down - because of the increased resting metabolic rate.
When performing interval exercises, you should be at an effort level where it is hard to talk. This only lasts for a short time (1 to 3 minutes) as we get lots of rest periods throughout interval training.
This week we are completing both higher level interval exercises and lower level aerobic exercises. We are also increasing the intensity of our resistance exercises.
Friday: Body weight five-minute warm up, walking at 5/10.
1. Lunge at park: Stationary lunges. Complete 20-30 repetitions and then change legs. Complete three sets of this (20-30 repetitions three times).
2.Walking lunges at park: Complete 20-26 walking lunges, rest 30 seconds and repeat this another three times.
3. Step ups on to bench: The bench must not come up any higher than your knees. Complete 45 seconds to one minute of step ups with one leg leading. Then rest 30 seconds and do the same with the other leg leading. Repeat this two more times.
4. Press ups on grass: Complete three sets of 18-30 repetitions with 20 seconds rest between each set (look at week five programme for technique).
Now go for a fast 25-35 minute walk at 8/10 effort level.
Saturday: Interval day 1: Choose a flat-terrain walk. Complete five-minute warm-up at 5/10. Now complete one minute walking at your maximum pace at 10/10 effort level (by the end of this minute you should not be able to hold a conversation as you will not have the breath).
Then reduce down to 4/10 walking pace for two minutes. Complete this process for 40 minutes today.
Sunday: Back to the beach. Introduce family and friends to the programme (but at a far reduced effort level as they will not have completed the programme like you have to date).
Complete zig-zags for 30 minutes. Remember this is walking from the soft sand to the hard sand on an angle for 30 minutes at 8/10 effort level.
Complete: Squats for 20-30 repetitions, rest 20 seconds and complete four more times.
Complete press ups for 12-20 repetitions, rest 20 seconds and complete another three times.
Now power walk at 8/10 on the hard sand back to where you started.
Monday: Rest day.
Tuesday: Time to go back to the staircase. Complete a five-minute warm-up walk first. Start to think about how fast you are going to climb this staircase while on this warm up. Climb the staircase (100-200 stairs) as fast as you can: make sure you step on every step. However long it took you to get to the top, take double this time to recover on the way down.
Complete 6-10 of these climbs today.
Wednesday: 5. Lunge at park: Stationary lunges. Complete 12-20 repetitions and then change legs. Complete three sets of this (12-20 repetitions three times).
6. Walking lunges at park. Complete 12-20 walking lunges, rest 30 seconds and repeat this another two times.
7. Step ups on to bench: the bench must not come up any higher than your knees. Complete 12-20 step ups with one leg leading. Then rest 30 seconds and do the same with the other leg leading. Repeat this two more times..
8. Press ups on grass: Complete three sets of 12-20 repetitions with 20 seconds rest between each set: look at week five programme for technique.
Now go for a fast 25-35 minute walk at 8/10 effort level.
Thursday:
Long two-hour walk over undulating terrain at 6/10 effort level.