Get Fit with Ayla

by Ayla Riggle

Ayla Riggle is an Everett resident and owner of Thrive Fitness, providing customized fitness programs for all fitness levels.  Certified by the American Council on Exercise as a Personal Fitness trainer, she provides personal training in home, at Anytime Fitness in Lake Stevens and outdoor fitness boot camps. For more information on Ayla and her services, visit www.thrivefitness.info.

Battling the bulge doesn't require countless hours of cardio on the treadmill, and it shouldn't. With the fast-paced lifestyles we live, weight loss can be a time-consuming, frustrating dilemma. Many people decide they just don't have the hours available to spend each week working out, so they make no effort at all.

Excuses aside, do you have an hour a week to commit to achieving a fitter you? If your goals are of any importance, an hour can be spared for metabolism-boosting interval sessions.

What is interval training?

Interval training is a form of aerobic exercise that involves bouts of high intensity exercise, followed by short periods of recovery. An example is a run/walk (run for 1-3 minutes, walk for 30 seconds).

Benefits of interval training

• You burn more calories than steady-state activities like plain jogging or walking.

• Improves endurance

• Burn more fat, and boost metabolism for hours after you've finished exercising

• Keeps workouts fun and fresh

How much time does it take?

Begin with just three 20-minute interval sessions each week. After 4 to 6 weeks of consistent training, you will notice an improvement in endurance and energy and, with good nutrition, you will see weight loss as well.

Getting started

(Consult with a doctor before beginning any exercise program.)

Try this interval training program at the gym or outdoors. Warm up with a brisk walk or slow jog for 5 minutes, jog or run for 2 minutes, walk for 2 minutes. Repeat 3 times, then cool down with a walk for 3 minutes. To advance, increase running time and decrease recovery/walking time.

To view more interval workout programs, visit my blog at www.thrivefitness.blogspot.com. And feel free to send me your fitness questions--I'm always listening.