July 13 2018
Whether you’re sticking to sidewalks or braving the sand, here’s what you need to know to avoid injury on the most common running
Running burns calories. There’s no doubt about that. But to really blast fat, running in one pace just won’t cut it.
To burn the most calories in the least amount of time, a high-intensity workout that gets the heart pumping and fires up your metabolism while using the largest muscles in the body is the way to go—especially since swim suit season is around the corner. One bonus is that high-intensity workouts improve run speed too!
High Intensity Interval Training (HIIT) has been around since the 1970s but has become all the rage in recent years, topping the list of the hottest fitness trends. It gained new attention when Japanese trainer and scientist Dr. Izumi Tabata found that this form of training not only increases aerobic capacity and stamina; it also improves anaerobic capacity, or ability to build muscle, shares Kimberly S. Clay, PhD, MPH, MSW and Executive Director of Play Like A Girl!
HIIT is short, intense periods or exercise at maximum ability, followed by short rest periods. Combinations of intense cardio, like sprinting and strength training in a short period of time forces you to push yourself harder and farther, making your workout more efficient.
“Using the HIIT method, you can even get a super effective treadmill workout in 20 minutes or less. Essentially, it takes 60 seconds of intense activity, then 30 seconds of rest, done 8 to 10 times to maximize results,” says Clay.
Notice your heart rate recovery during the rest. As you get stronger, your heart rate will recover quicker, which is a sign of endurance strength, which improves your run pace.
20-Minute HIIT Treadmill Workout