Ginger Daniels Movement Specialist
Hello and happy week to you all!
So as many of you know, interval training has become rather significant to a workout these days.
What is interval training? Well, basically it means that you alternate between 2 different exercises that usually vary in speed and degree of difficulty. If you are a newbie to exercise, then your interval training might be simply to walk briskly and then do short bursts of jogging. Another example would be 1 1/2 mins of "burpees" and then 1 min of push ups. The point of all of this is to burn more calories faster and more efficiently. However, I also think intervals are important to help build strength in your muscles and endurance in your cardio workouts. Most importantly, it is more interesting and fun to switch up your routine. Below is a video of 2 different intervals that you can integrate into your workout this week. Here are the instructions:
Burpees Ginger Style
Run forward with a sand bell and jump and throw it down.
Pop out into a plank and pull one leg in and then the other, being careful to keep your tailbone down in line with your head. THIS WORKS YOUR CORE
Pick up the sand bell and put it over head as you jump and then run backwards to the starting position. This should be done for about 1 1/2 mins.
Push ups by Ginger
Can be done on knees or with feet pressed
Tail bone in line with your head, push ups for 60 seconds. Can take a tiny break if you need in between. Women: Push ups like yoga, with elbows in for extra triceps accentuation.--We all need this as we get older! Men: Wide hands for extra chest/pectoralis emphasis.--We women like a solid chest on a man. :) Remember, push ups are not just for arms and chest...USE YOUR CORE as well by pressing your belly button into your spine every time you press upwards.
Fast walking for 1 1/2 minutes followed by jogging for a minute. Notice I started this set with low intensity followed by high intensity. As long as you alternate, you are good. I always think with walking or running it's a good idea to start low intensity for warming up purposes.
Nutrition tip of the week:
Eating for intervals:
I have been driving this home week after week in my blogs that you need carbs for fuel and energy because if the amount of carbs stored in your muscles is low, you will not be able to produce enough power to get the most benefit out of your workout. It's all about balance and moderation when eating, which sounds easy but clearly is not for most. You CAN eat healthy food that is also delicious. Here are some examples:
Pre workout snack: 1 cup nonfat greek yogurt with granola and dried fruit.
Post workout snack: Protein powder with spinach, banana, almond milk and cinnamon- throw in a blender and drink it down! There's a reason Popeye ate spinach, ok. I am making it yummy by putting it into a drink that is also sweet so if you don't like eating greens, you will barely taste them this way! :)
Remember: Little by little as you add an exercise or you add speed or duration of movement, you are stacking building blocks of strength for your body, mind and spirit. These blocks, as they are growing taller and stronger will make YOU more able to take on anything that comes your way, but you also need proper nutrition to complete this total being synergy. Only then can you be unstoppable.
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