So, I thought I’d tell you guys a bit more about my cardio training! For the past one or two years I’ve basically done zero cardio training and only focused on weights and building muscle. I felt like I didn’t really need any cardio, and was scared I’d burn off the muscle I worked so hard on putting on. However, after Christmas I wanted ot change things up a little. I realized that even though I’m “skinny”, I still have fat on my body that I wanted to try and get rid off only to get some more definition, especially on my belly area. I wanted to get rid of the muffin top (even though it was small!) and to just feel a bit leaner. I also thought my body in general would benefit from some cardio vascular training, it’s good for the heart and for your well being in general.
Remember you should only compare yourself with you, when I say I wanted to try and get some more definition in my belly it’s because it used to be more defined and toned. From following a very liberal diet for a year, although going hard at the gym, I wanted to see how I could change my body. I started doing 12-15 minutes intervals on the treadmill after my normal weight training workouts, and slowly increased the number of sessions per week, as well as the total time spent. Today I probably do intervals around 4 times a week, and for 12-20 minutes each time. It depends on how much time I have to spend, how tired I am after the workout, how hungry I am after the workout (haha) and just how my body is feeling.
I don’t always do the same intervals, but just to give you and idea of how I divide it I thought I’d give you a few pointers in case you want to try it! 🙂
I alter between running and fast walking. When I run I have the treadmill on a 2 to 3,5 incline, I’m worried it might hurt my knees to have a higher incline when I run. I normally run between 1-2 minutes, and I have the speed on 11-12 km/h. For walking I normally put the incline to 9, and I usually walk 1-2 minutes at 5,5 km/h. I always start by walking for at least 2 minutes, and finish off with running as a little “finale”. During the intervals I alter between running/walking for 1, 1,5, and 2 minutes depending on how I feel. When my time is up, let’s say after 20 minutes, I normally walk for 3-5 minutes to cool down.
- Incline: 9
- Speed: 5,5 km/h
- Time: 1-2 minutes
- Incline: 3,5
- Speed: 11-12
- Time: 1-2 minutes