The start of a new year is the perfect time to reevaluate your life, values, and routines. For example, some of my resolutions for the new year are:
1. To eat dinner at home as a family
2. To increase the kids’ responsibilities around the house (I vow NOT to raise lazy children)
3. To give more and spend less
So far, so good, but we’re only a week into January. I’ll keep you posted.
I also took the time to reevaluate my running goals. I initially started running for the following reasons:
1. To lose 20 pounds (Check)
2. To chisel out some definition in my legs and build muscle mass (Still not quite there)
With the start of winter, I brought my workout inside to the treadmill and began running continuously (as opposed to intervals) and focused on distance and time. I just felt like I wasn’t getting anywhere though (no pun intended). I decided to do more research on HIIT (High Intensity Interval Training), and this is what I found:
“…when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state where you will start losing muscle mass. That’s right; some of that hard-earned muscle will start degrading itself in your quest to get lean.”
Ummm, excuse me?!? In my efforts to gain muscle, I was actually losing it. I was running for close to an hour at the same moderate pace, and actually working against my fitness goals. In another article I found a great explanation of the benefits that HIIT offers:
“The Benefits of HIIT
A HIIT workout offers myriad benefits. First, HIIT provides a great workout for your legs. If you perform HIIT a few times per week, you probably don’t even need to do strength training for your legs, unless you have a desire for bigger legs. More importantly, HIIT really ramps up fat burning. The intense intervals allow for the release of fatty acids into the bloodstream. Additionally, HIIT results in increased HGH levels. HGH is a hormone that burns fat while preserving muscle. Finally, and possibly most importantly, HIIT results in EPOC, an after-burn effect which causes you to burn calories for hours after your workout is completed.”
So, as you can clearly see, HIIT fits the bill perfectly for my goals. Fat burning, muscle building. How does this look in practice, you ask? Well, for me, this is the treadmill workout I chose (I’m using my trusty Garmin to time the intervals):
5 minute warmup at 3.5
9 intervals of: 30 second sprint at 8, then 90 second easy jog at 4
Cool down
I am packing in a more effective workout in half the time; plus my metabolism keeps working long after I’m done. I’m doing this Monday, Wednesday, and Friday; and power walking (3.8) for 30-45 minutes on Tuesday and Thursday. I have my weekends off, and I’m exercising 5 days a week instead of only 4. I’m also finding that running in the evening is a great way to burn off steam after sitting in front of a computer all day (plus I get to sleep later in the morning).
And guess what I got today?
My man Mitch at Often Running hooked me up with a new pair of my tried and true Saucony Pro Grid Guide 3s. Aren’t they pretty? I ran in them tonight, and my feet were so happy! My old shoes were definitely “broken” and it feels SO good to have that fresh stability back again.
I finished all of the “Say Yes to the Dress” seasons on Netflix and have moved onto “Miami Ink”. It’s the perfect length for my workouts, and I love it. How about you? What are your fitness resolutions for the New Year? I hope 2011 has gotten off to a great start for you!