09 July, 2007

Ask the Coach – Aerobic workout not working

Question

I’m a female who has been training three to five ties a week doing 30-60 minutes either jogging or cycling. I’m watching my figure getting bigger, although I rekon I’m training hard. How do I get my body to make a change?

Answer

As you may have noticed your body has adapted to your training and you've hit a plateau. Training is like going to school- your body needs to learn a lesson so that it will have a reason to change. When you do aerobic training such as 30 minutes jogging at the same pace your body has stopped burning calories as soon as the sweat dries off your back. High Intensity interval training makes your heart and lungs stronger and creates a metabolic disturbance so great that you will still be working off a higher metabolism 24 hours after your workout.

Here is a programme that can be completed twice a week and should
help you lose two pounds of fat a week. Your warm-up should be approximately 10 minutes, consisting of walking and jogging, increasing your stride before returning to a walk.

Workout 1: 45 sec sprint, followed by five minute walk. Repeat six times.

Workout 2: 45 sec sprint, 4.45 mln walk. Repeat six times

Workout 3: 45 sec sprint, 4.30 min walk. Repeat six times.

Workout 4: 45 sec sprint, 4.15 mln walk. Three sets (recovery).

Workout 5: 45 sec sprint, 4 mln walk. Repeat six times.

Workout 6: 45 sec sprint, 3.45 walk. Repeat seven times.

Please consult your doctor before beginning a new training programme.