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By Stephanie Trembath,
Life & Style Editor

ast week I discussed running
. as one of the best ways to fit
cardiovascular training into busy
schedules; how to get started with the
“one on, two off’ rule, and how to burn
the most calories by training within
your maximum heart rate with the 70

changing up your intensity level means
that your body is working harder,
therefore increasing your heart rate
and burning off excess calories that
will later be stored as fat. The recovery
period—when you stop sprinting and
slowly jog—is essential as it allows for
a greater contrast in intensity levels,
and lessens the chance of venous
pooling and lactic acid buildup. If

aM ACR lt

Part two on how to make the most of your metabolism

increase the incline on the treadmill
rather than the speed. For example; if
you are running at 7.0mph, slow your
pace down to 5.5mph and increase the
incline to 2.0—2.5. If you choose to try
this form of interval training, find a
running speed that is slightly faster than
a comfortable speed, so roughly 7—8/10,
and maintain this pace for two minutes,
then for one minute turn your incline up
and lessen the speed on the treadmill.

beforehand ensures that your body is
getting enough nutrients— specifically
carbohydrates and proteins—so that it
has enough energy to endure the entire
period of your run. If you choose to not
eat anything, your body will tire more
quickly, while a full meal will cause
your stomach to be too full and make
you feel sick halfway through.

Recipe: Modified Bananas in Cream

“A great place to start with interval training is with the “one on, two
off” rule, except instead of walking and running, sprint for one minute
and slowly jog for two. Once your body has adapted to this sort of a
workout, you can progress to altering the distance of your sprints; 30
seconds all out sprint and 60 seconds jogging, or shorter times such
as a 10-second all out sprint and 30-second jog.”

This method again uses the “one on,
two off’ rule, as you are running for
two minutes at a higher intensity, and
then at a steeper incline on a lower
intensity for one minute. During this
type of interval training you are never

Here is a tasty banana-based pre-
workout bite I enjoy, which I initially
sampled at a fancy brunch at the
Sheraton Hotel with my mom and
sisters. I’ve altered the recipe a bit to
suit my own needs, as my version uses

 

per cent rule. This week will focus on
interval training, and how to optimize
your metabolism so that you burn more
while you’re studying for final exams!
Once you have been running for a
few weeks—four as a minimum—and
are able to run for thirty minutes
without stopping or slowing down,
you can slowly begin to alter your
workouts by incorporating interval
training. This type of exercise is perfect
for getting a high intensity, high fat
burning, workout into your schedule,
and it can take as little as 30 minutes.
Interval training includes short, high
intensity bursts of énergy, followed by

a longer recovery period. A typical run .

which incorporates intervals would
include a five-minute warm-up jog with
20 minutes alternating between short
moderate sprints and slower jogging
periods, followed by a five to 10-minute
cool-down.

Interval training works as it
contrasts short sprints and longer
recovery periods where a slow jog is
maintained; the most important factor
in interval training to burn off excess
calories to increase the intensity of the
sprints and allow for a proper recovery
period between. This type of a workout
burns the most fat because your heart
rate is never constant and your body
never hits a steady state period where
your metabolism levels off. Constantly
10

you feel yourself tiring or getting sore
during interval training, do not stop
running as you will cause greater harm
and injury to your body. Instead jog

at the slowest pace you can manage

for three to five minutes before you
stop, and make sure to include a proper
stretch.

A great place to start with interval
training is with the “one on, two off”
tule, except instead of walking and
running, sprint for one minute and
slowly jog for two. Once your body has
adapted to this sort of a workout, you
can progress to altering the distance of
your sprints; 30 seconds all out sprint
and 60 seconds jogging, or shorter
times such as a 10-second all out sprint
and 30-second jog. The primary focus
during this workout session is during
the sprint time, so making sure you
are using the recovery period to its
full extent by jogging extremely slow
is essential to achieve the maximum
energy from your sprint session. You
can adjust the length of the sprint
session as needed, but try to keep the
recovery period double the length of
the sprint period. I typically run 30-60
second sprint intervals because it is
easier to time on a stop watch while
running.

If you do not like running outside
in rainy weather, another option for
training indoors on a treadmill is to

sprinting; rather, try to maintain a
constant speed and just change the
incline to increase and decrease the
intensity level.

If you’re looking for a tasty pre-
run/workout snack, bananas are one of
the best pre-workout snacks you can
give your body for a number of reasons.
First off, bananas are packed with
potassium and magnesium, and are high
in the natural sugars sucrose, fructose
and glucose. The high potassium and
magnesium in bananas helps to relieve
muscle cramps and lactic acid buildup,
while natural sugars fructose and
glucose enter the bloodstream quicker
than other sugars, which makes bananas
one of the top choices for training
athletes and diabetics. Secondly, eating
a banana with a scoop of peanut butter

   
 
 

almond milk instead of rich cream!

What you need: 1 banana
¥% cup almond milk
1 tbs brown sugar
1 tsp. cinnamon

Cut up your banana in thick pieces
and pour the almond milk over top
(you can use regular milk—I’ m lactose
intolerant so always usé soy products,
and the almond milk gives a nutty
flavour). Let your bananas sit in the
milk for a few minutes, add a pinch of
cinnamon and some brown sugar and
eat up! You can also toss in a handful of
almonds for some extra protein and a bit
more flavour and crunch. This is a light
and tasty pre-workout treat that will keep
you full and is really easy to prepare.

 

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