Aging and weight gain might go hand in hand, but you don't have to settle for this fate. Your body's metabolism slows by 2 percent each decade after age 20, fitness consultant Stefan Aschan explains, meaning you burn calories more slowly. That's why it's not only important to continue to exercise, but also to find new ways to increase your calorie burn. But you don't have to work out for hours. Instead, try interval training and fartleks. Both involve pairing bursts of speed and recovery during a workout. Interval training follows a defined progression, while fartlek sprint bouts are done intermittently, at your discretion.
Interval Training
Step 1
Purchase a pair of running shoes designed for your particular gait. Find a sporting-goods store that has staff who can evaluate your stride for the best shoe for your needs.
Step 2
Stretch your hamstrings, quadriceps, calves, hips, lower back and groin for 30 to 40 seconds each. Ease into your stretches --- and don't bounce. Doing so can pull or tear your muscles.
Step 3
Jog on a treadmill or outdoors at an easy pace for 1 to 2 minutes before ramping up your speed. Try 7.0 to 7.5 miles per hour on the treadmill for 1- to 2-minute intervals.
Step 4
Recover at the same easy jogging pace you began with. Match the length of the recovery period with the sprint time --- 1 to 2 minutes.
Step 5
Repeat this sequence for as many times as you wish to complete your interval training.
Fartlek Training
Step 1
Lace up your running shoes for fartlek, Swedish for "speed play." Don't settle for an inexpensive pair of shoes. Instead, choose the right pair for you to prevent injury.
Step 2
Stretch in the same manner as you would for interval training. Do not stretch past the point when you feel muscle tightness. Ease up on your stretch if you feel discomfort or pain.
Step 3
Run at a comfortable pace --- about 6.0 to 6.5 mph on a treadmill --- or higher if you are an advanced runner.
Step 4
Increase the pace intermittently --- and in no set pattern --- until you reach your personal speed limit. Slow to your original pace.
Step 5
Repeat this process as many times as you can to shock your body and rev your metabolism.
Things You'll Need
- Running shoes
- Treadmill
References
- Cool Running; Stay Loose: Stretches for Runners; Josh Clark
- American Council on Exercise: Interval Training
- ABC News; The Fastest Way to Burn Body Fat; Stefan Aschan; Jan. 24, 2007
- TheRunningAdvisor.com; How to Choose Running Shoes; Jeff Ray
- Sports Fitness Advisor: How to Design Fartlek Training Sessions for Your Sport
Member Comments