How to get more out of your aerobic exercise routine?

Doing long runs or walks can often be hard to do for a lot of reasons. First you might not be able to spend the time to walk or run for 60 mins in your day. Add to it that if you workout in a gym you may find yourself easily bored after 15 mins on a treadmill or elliptical machine. At the same time you want to speed up your weight loss or work on your cardiovascular health.

Here is something you can do to get more out of your workout and reap the benefits that time allows. Lets stat with the assumption that you are just beginning this idea on how to workout and get more out of you time. I going to start with the idea of interval walking. The idea can be applied to treadmill, elliptical or just in your neighborhood. The idea behind it is the same. The results are that you can pack into 20 mins what would maybe to take you an hour or more to do at a steady pace.

1. Start with a warm-up pace at 3-5 mins. This should be just easy pacing to get your muscles warmed up. Make sure you do some stretching before you start!
2. Alternate with short burst of around 75-85 percent of your maximum effort  It can be anywhere from 15-60 seconds.  Longer periods later as your endurance increases.
3. Remember the more intense you push to give yourself a longer recovery time between bursts.  The goal to be ready to give it your best on the next burst
4. Do this for 6 to 12 bursts with recovery times in between.
5. Cool down for 5 mins.
6. Enjoy the additional metabolism boost and the great cardio workout you just did!

This will give you a great aerobic routine, increase your fat burn and can be easily adjusted to your current fitness level.  Watch your heart rate and keep in mind any advise you are getting from your doctor as to your intensity of exercise.  I think you will find that throwing in an interval training one to two times a week helps you get more from your time spent in working out.

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