This is a quick and dirty interval training session that will get your heart pumping. For those days when you want to train your intervals hard and fast, increase your speed for those long runs, or need a cardio fix quick!
Get ready to be gassed!
Warm up on a treadmill, elliptical, or other cardio machine for 5-10 minutes.
Do some dynamic stretching and mentally prepare yourself for 4 minutes of hard work.
Use the Curve treadmill, or go outside to run.
Start with one minute of walking, then begin the workout. Sprint at 100% for 20 seconds, then walk for 10 seconds. Repeat until you have completed 8 sprints, or 4 minutes.
Make sure you walk for a 3-5 minutes after the sprints to cool down properly. Stretch accordingly.
Working as a senior fitness instructor (SFIC), I have coached older adults in exercise routines, and have prescribed specific modalities and exercises for chronic conditions such as dementia, osteoporosis, sciatica, knee and hip problems, etc. I was a provincial gymnast, an internationally competitive snowboardercrosser, varsity hockey athlete in university, and lifelong soccer player. I have been a competitive athlete my whole life and have been training as such since I can remember.