Interval Training Versus Running

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We all know that cardio is an important factor in our workout routine.  It helps keep the heart rate up, metabolism rocking high and makes for a great feeling afterwards (even though we mostly curse at it before and during it).  What many people do not know, is that there are different ways to get your cardio in other than getting onto the treadmill, elliptical, stair master, etc. and just run, step, or pedal for what seems like forever.  One of the most effective ways to burn calories faster, keep the heart rate up, and to challenge the body is do what is called interval training.

I know from personal experience that sometimes running on the treadmill for 30 minutes feels like it takes forever, and seems like it takes up too much of your day.  An alternative to running for long periods of time is to do intervals.  This will save time, make cardio more enjoyable, and helps challenge the body to new heights.  Now what do intervals consist of you ask, I will break it down for you.  Intervals are simply doing the cardio part for a certain amount of time, rest, and repeat.

Speed of the cardio should consist of a fast jog or a sprint, depending on your ability level.  Resting part of intervals can be anywhere from a walk, jog, or simply jumping onto the sides of the treadmill for a certain amount of time.  You simply repeat that process for as many times as desired.  Best part about intervals, is that it literally cuts the amount of time one does the cardio in half, while still burning the same amount of calories, and is still challenging at the same time.

I know it does sound confusing, but below I have broken it down into ability levels, different interval routines, and the differences between running on a treadmill compared to intervals.  Now there is a progression on intervals, so make sure not to overdo it.  These can be both fun and a change of pace of what you may be used to.  I say try it out, and let me know if you have any questions about them.

Intervals: 
Level 1 – Run 10 seconds, rest 20 seconds, repeat 20 times (10 minutes).
Level 2 - Run 15 seconds, rest 15 seconds, repeat 20 times (10 minutes).
Level 3 – Run 20 seconds, rest 10 seconds, repeat 20 times (10 minutes).

Now you can adjust the amount of times you repeat it or the length of time you run, but starting off with 10 minutes is a good start.

Calorie breakdown between running and intervals for a 165 lb male:

Running at 6.0 miles per hour at 30 minutes at an incline of 0 = 450 calories.

Interval running at 7.5 mph for 15 seconds, jog  4.5 mph for 15 seconds, repeat for 20 minutes at an incline of 0 = 450 calories.

Breakdown: Same amount of calories burned in less time while performing intervals.  Nice little change to your usual cardio routine.

Healthy Appetizers for Football Season

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With football season now in full force home parties are being held to cheer on their team with friends and family members.  While these parties are a good time they are also usually a huge hindrance to continuing on with healthy eating.  So the next time that you are throwing a party or going over to someone else's place to watch the big game try making some of the following appetizers to help keep you on the healthy eating trail.  Some of the easiest things to fix up for everyone to have would be some sweet potato fries, ants on a log, or

shrimp with cocktail sauce.  In addition to those simple appetizer fixings another healthy option would be to make a vegetable pizza.

Sweet Potato Fries

In order to make the sweet potato fries just cut up a sweet potato into fry strips and place it on a baking sheet with approximately 1 TBSP of extra virgin olive oil.  Place into an oven preheated to 450 degrees and bake for 20 minutes or until the fries are crisp.

Ants on a Log

Ants on a Log are simply raisins, peanut butter, and celery.  Spread some natural peanut butter on a stick of celery and place some raisins on top of the peanut butter to give it the look of ants on a log.

Vegetable Pizza

The vegetable pizza will take a bit longer preparation time but it will be well worth it in order to stay on track with healthy eating and please all of the other game watchers.  Ingredients consist of  2 8oz cans of whole wheat crescent rolls, 8oz of fat free cream cheese, 1 tsp of dried dill weed, 1/8 tsp garlic powder 1/2 cup of small broccoli florets, 1/2 cup of cauliflower florets, 1/4 cup of sliced cucumbers,  and 1 chopped Roma tomato.  You can add any other of your favorite vegetables to this as well.  Preheat an oven to 375 degrees
and open both cans of dough.  Separate the dough into 4 long rectangles and place dough into an ungreased 15x10x1-inch pan forming a crust.  Bake for 13 to 17 minutes or until golden brown and then let it completely cool.  In a small bowl, mix the cream cheese, sour cream, dill and garlic powder until smooth and spread it over the crust. Top it all with the vegetables and then place in the fridge to continue to cool.

So now that you have a few healthier options to prepare for the next house party you don't have to worry about falling off track with your nutrition.