So intervals, are basically life to me now.
So what is interval training?
Interval training is a type of physical training that involves a series of low- to high-intensity exercise workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity.
I cannot go one day without doing them. It has helped my anxiety and worry that I constantly have ever since Oaks.
I got the tip from The Skinny Confidential. She is one of my favs. Must check her out.
Anyways, doing intervals not only burns more calories, but it really helps with depression, anxiety and just plain old stress.
It can help to reduce mental illness, and good for your overall health, and mind.
This is the main thing I do to get my cardio in.
What I do, is I will get on the treadmill anywhere to 20-40 mins.
I bring it to a 4.0 incline, and speed walk on 3.5 for 1 minute and then bring it up to 7.0 for the next minute.
I will do this usually 30 minutes every day.
I do it after my heavy lifting.
-Here are a few reasons why intervals (anerobic exercises) are so good for you
•it promotes brain growth
•it prevents stress by beating it to the punch: self-inflicted physical stress helps ready the body to cope with emotional or physical stress when it comes around unexpectedly
•it interrupts the mental feedback loop of anxiety within the brain
•it reduces muscle tension, which in turn, reduces anxiety
•it regulates all the neurotransmitters targeted by antidepressants, thus waking up the brain and improving self-esteem
•it elevates brain-derived neurotrophic factor, slowing cognitive decline and strengthening your capacity for and rate of learning, and protects neurons against the corrosive effects of cortisol (exercise boosts BDNF at least as much as antidepressants if not more)
•it balances neurotransmitters in the brain that promote focus
So, to break down what I do with my cardio intervals each week.
Four days out of the week I will do 20 minute intervals with heavy lifting. On the weekends I will do 30-40 minute intervals with heavy lifting.
The reason I do more on the weekends is because I usually want to burn off anything bad I ate.
I have something SO exciting to share tomorrow with you all so stay tuned!
Let me know if you have any questions about this.