AVAC Life

Fitness: Discover the AVAC® Difference!

Is Speed Training For You?

via – Jon Cebula, Personal Trainer | Team AVAC®

Benefits of Speed Training in Cardio

As a Personal Trainer I see a lot of common mistakes made on the fitness floor. The most frequent mistakes I see are made during cardio. More often than not I see people “Steady State Training” during their cardio workout. Steady State Training is simply maintaining a consistent speed or intensity throughout the entire cardio workout. There is nothing inherently wrong with this type of training; it does burn calories and promotes general activity. Although it does not promote many more cardiovascular benefits other than that. If the purpose of cardiovascular training is to improve the general function and strength of the cardiovascular system, this can only be done when training at higher levels of cardiovascular effort for extended periods of time.

My simple suggestion: Speed Play!

Whether you are on the Elliptical, Treadmill or Cycle, you can easily boost cardiovascular benefits by increasing your speed. Below is an example of a cardio workout that promotes Speed Play.

Fartlek Training (Swedish word for “Speed Play”) – this is a 30-minute cardio workout. Follow the workout down the list like a script. The words in parenthesis are descriptive terms to describe the intensity you should be feeling. Example speeds for a Treadmill workout are provided in the brackets.

  • 3 minutes @ “Moderate” (Warm-Up) {3.8 mph – fast walk}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 1 minute @ “Easy” {3.5 mph – walk}
  • 1 minute @ “Somewhat Hard” {5.5 mph – jog}
  • 1 minute @ “Very Hard” {7.0 mph – run}
  • 3 minutes @ “Easy” (Cool-Down) {3.5 mph – walk}

Give it a whirl! Your heart will thank you! If you have any questions, comments or concerns about this workout, feel free to contact AVAC® Personal Trainer: Jon Cebula (jcebula@AVAC.us)

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Author: stephdoty

Almaden Valley Athletic Club®

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