How to Maximize Your Cardio Workout

With our exceptionally busy schedules these days, it's hard to spend the recommended amount of time at the gym. Thankfully, if you include interval training in your workout, you can burn a significant amount of calories in a short time frame. In addition, it is easy to vary an interval workout to prevent boredom.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• 40 to 50 minutes
• A gym membership (optional)

1. Consult your doctor to make sure you are healthy enough for physical activity.
2. Warm up your muscles by stretching and walking for a total of approximately 10 minutes.
3. Begin your workout at a pace that feels somewhat challenging. On a scale of 1 to 10 (with 10 being the most challenging pace you can muster), attempt a pace of 5 to 7.
4. Maintain this "challenging" pace for 3 to 5 minutes.
5. Switch to a level 9 to 10 pace for 30 seconds to one minute. This pace should feel "difficult".
6. Return to the "challenging" pace for 3 to 5 minutes.
7. Continue to alternate between the "challenging" and "difficult" paces for the remainder of your workout. You will complete an effective interval workout in 25 to 30 minutes.
8. Give yourself 5 to 10 minutes to cool down. During this time you can reduce your pace to a 2 or 3, but you should make sure you stretch, too.

Tips & Warnings

• Try a variety of cardio equipment to prevent boredom. You can use interval training on anything from an elliptical trainer to a stationary bike.
• Read "Sprinting to Weight Loss" in the September 2007 issue of "O Magazine" for additional information on interval training.
• Make sure your muscles feel warm and limber before you begin your interval workout. You risk injury if you skip this step.
• Don't overdo it.
• If you are just beginning to work out, take it easy to insure you don't hurt yourself.
• Attempt this workout every other day or so to give your muscles time to relax.