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 Training with Intention
By Teri Lloyd
We’ve all heard it said “mind over matter”, but when it comes to fitness how exactly does that apply to our workouts? Frequently asked questions such as “how much time do I need to spend on the treadmill to burn fat” or “how do I burn fat instead of just calories” or “what’s the difference between 20 or 45 minutes on the bike” often remain unanswered. For the fortunate few who may have some idea about why they’re doing what they’re doing, the results these diligent folks yield can still be less than satisfactory. So why is that? In this article I would like to bring some helpful insight to those of you who simply want to see more results from your efforts. But first, I need to get your head in the game.
Let me make something clear, health clubs and gyms are NOT social clubs! Some of you are absolutely shocked by this news. We have all witnessed the chatty-Cathy’s standing around useful weight training equipment with their water bottle in hand, towel draped over their shoulder while their mind is everywhere but in that gym and their mouth is doing all the work. Too harsh? Sorry girls, but showing up to the gym simply isn’t enough. And then there are those well meaning die-hards who arrive at the exact same time every day to hop onto the exact same StairMaster and climb the exact same amount of steps for exactly the same amount of time for the 27,389th time. Though a valiant effort, this too isn’t enough. To be fair to those of you who take your health seriously and are willing to prove it, then its time to put down the Cosmo magazines while you’re on the treadmill girls, and guys you might want to do the same with the Sports Illustrated Swimsuit edition, and start training with intention.
It’s important to know why you’re doing cardio. First, before resistance training, a ten minute cardio warm up is necessary to warm your muscles and get the blood circulating. Secondly, if you’re doing cardio simply to keep fit, then you’ll want to challenge your heart (remember, it’s a muscle too!). Don’t just go at a steady pace. Change the incline and speed on your treadmill, or the resistance level on your bike throughout the duration of your workout. The ultimate goal is to lower your resting heart rate, because it signifies a stronger heart that can achieve adequate blood flow with less effort.
To give you a specific example of what I’m suggesting try an intense interval method which will substantially improve both your aerobic and anaerobic capacity. It goes like this, after warming up, increase your cardio intensity to a maximum for 20 seconds (that means go all out with everything you’ve got!) then rest for 10 seconds only. Repeat this interval pattern 7 more times, lasting a total of 4 minutes. The rest period can be a complete rest or a less intense pace. This method may also be incorporated into any strength training or resistance training program. For 20 seconds, do as many repetitions as possible (ie: squats, split lunges or jumps for lower body; pull ups or push ups for upper body). Rest completely for 10 seconds. Repeat 7 more times.
This interval training method is an intense and quick routine but very effective. Developed and researched in Tokyo, Japan this specific method proved highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size. In more simple terms, high intensity aerobic training done for just 4 minutes burns as much fat as moderate aerobic workouts lasting 45 minutes! Surprised?
The idea I am promoting here is to focus on the quality of your workouts instead of the quantity. Remember, this IS about mind over matter after all, right? One of the hardest aspects of doing a twenty second interval workout is staying focused for the whole four minutes. Think it’s easy? I dare you to give it a try! You’ll quickly discover that twenty seconds never felt so long and ten seconds never felt so short! I’m convinced that it is impossible to train with intention unless you train with intensity. I am not talking about fast and furious. I am talking about focused and deliberate. Intentional.
No more mindless workouts!
About the author
Teri Lloyd is a Certified Sports & Personal Fitness Trainer and owner of Fitness FX. She also is a self-taught know-it-all who believes in getting the most out of life. She has had the privilege to work with many wonderful, successful individuals teaching and promoting vibrant health and beautiful bodies to boot.
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