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healthy you c
BOOT CAMP
GREAT PYRAMID
INTERVALS
Youll need to rate your exertion levels
on a scale o f i (lounging under a tree)
to 10 (gasping fo r air). At level 5, you
should be working fairly hard but still
able to carry on a short conversation.
FAT-BLAST WALKS
The key to greater calorie burn
is adding bursts of effort called
intervals. “Interval training builds your
aerobic engine and busts the boredom
in your workouts,” says Leigh Crews,
founder of Dynalife Fitness Sendees
in Rome, Georgia Do two intend
workouts each week—the one called
“Great Pyramids” on Tuesdays and
the other one called “Blast Off!”
on Thursdays.
GREAT P Y R A M ID S
This speed-building
calorie-scorchingworkout,
left
, lasts
under 30 minutes, but you shouldn’t
underestimate its effectiveness. It begins
with short bursts of speed, then builds
until you hit the peak. Because of all the
rapid-fire changes in pace, write it down
or copy this page for the person who’s
acting as the timer.
“Pyramids are one of my favorite
interval training techniques,” says Crews.
“Be sure to cheer each other oa It’s tough
going up the pyramid, but you can psyche
eachother up so that the last halfofthe
workout will be the easiest.”
B LA ST OFF!
These high-octane intervals,
below
, are great for building speed as well
as endurance. Just pickup the pace in
small increments until you’re moving at
full effort. Recover and repeat. Over time
these workouts will help you walk faster
without feeling like you’re putting in
more effort, says Crews. “So, you are
burning more calories with every
workout and it doesn’t feel harder. How
great is that?”
BLAST OFF
INTERVALS
There's one extra level of exertion to
keep track o f in this workout but, overall,
it's a simple interval routine.
EASY
PACE
[Exertion level
4
-
6
]
MODERATE INTENSITY
[Exertion level
7
]
HARD
INTENSITY
[Exertion level
8
]
MAX
INTENSITY
[Exertion level
9
with
15
seconds of
10
]
252
SEPTEMBER 2008 BETTER HOMES AND GARDENS
