PHYSICALLY TWEAKED by Cat Smiley

Also known as Fartlek training or speed play, interval training is the term used for scattered intensity within a workout, short bouts of fast exertion that you could not normally sustain for a long period of time. Often, people find themselves stuck on a training plateau by consistently conditioning at a moderate intensity, causing the body to get used to the same workout and therefore never really improving fitness levels.

Alternating spurts of both anaerobic (working at around 85 percent of your maximum heart rate) and aerobic activity (around 60 percent) in a format that often includes sprints, strength and lower intensity cycles can make huge differences to your training. The goal is to improve the maximum volume of oxygen and lactate tolerance, shaking up the metabolism and improving fitness levels by pushing the body through the highest level of exertion in controlled bouts.

The hard-core phase is considered anaerobic as the body is working with less oxygen, and the recovery period brings the heart rate to the aerobic zone which will give the body some rest. Grueling cycles of all-out cardio effort translate into phenomenal changes in body appearance and performance, yet the toughness of the workout means twice a week is plenty for the average exerciser.

You too can join the party. Find your maximum heart rate by subtracting your age from 220, then multiplying by the percentage of intensity. This will be your calculation for the number of heartbeats per minute your cardio will produce. (Heart rate monitors are useful to measure your exercise intensity). Choose from an activity that you enjoy; rowing, running, treadmill, biking. Take your workout outside wherever possible.

As you progress, the aerobic and anaerobic ratio will change. Start off with cycles of 40 seconds at 85 percent and 120 seconds of 60 percent and by week 12 you should be cranking a 50/110 second ratio.

Check out these training variations in your next workout.

RUNNING
Run five minutes, sprint for a minute (some people find it useful to sprint to an object in sight, such as the red house at the end of the street), speed walk for a block then run for another 5 minutes.

BIKING
Ride up a steep hill, relax as you pedal down and up the street for 5 minutes, change gears and pedal with lots of resistance for 10 minutes. Do it all again.

WALKING
Speed walk, jog slowly, walk up a steep hill, walk slowly. You get the picture.

The number of cycles you can tolerate will also increase. I start off training my clients with seven to eight cycles, aiming to increase to as much as 11 to 12 cycles within three months. This is about 45 minutes, not including the essential 10-minute warm up and stretch. It is essential that low intensity activities are part of the weekly training schedule to give the body the adaptation and recovery that it needs - anything from moderate mountain biking, weight training, hiking with a day or two of rest. Recovery is the key to vamped fitness levels.

Keep in mind that when you put your all-out effort into exercise, the body will slide into an oxygen deficit resulting in less lactate buildup in the blood and working muscles. Legs will feel heavy as if you’re running shoes are made from concrete. Muscular fatigue slows down the body, so avoid tripping up by keeping the movement patterns and steps simple. The key to effective interval training is to rest as hard as you work. By keeping a goal in sight, such as timing yourself or booting it to the bridge, can provide the challenge needed to keep your motivation levels up.

With results like these it’s no wonder people are psyched on hard-core energy spurts that can get the workout over with sooner, yet sky rocketed fitness doesn’t come without dedication and physiological strength. Great athletes push through the pain threshold of fatigue, pushing just a little bit harder than yesterday. If you are medically ready to train like this, then nothing should hold you back. Nothing that is, except your self talk. Give her!

Cat Smiley is a journalist, pro skier and personal trainer. Her Smiley Fitness Co. runs boot camps, fitness vacations and personal training in Whistler. Check out Whistler fitness vacations www.smileyfitness.com 1-604-902-0698.