Steady Pace

When your scheduled interval training session is just too much effort remember a slower paced jog is great for absorbing the more intensive training.

Advice regarding what type of cardiovascular training is best for fitness development tends to favour interval training. As well as being more effective at burning calories in shorter time it results in a number of favourable physiological changes that improve your fitness, endurance, local bone density.

Interval training is physiologically and psychologically demanding. Too much too often may result in injury and overtraining, and in some cases may lead to de-conditioning. Pushing the bodyf into the 85-95% MHR zone on frequent bases may be too much for beginners who may eventually stop doing their cardio all together.

This is where steady paced cardio comes in. On the days when you feel that training at the peak of your heart rate zones is too much go out for an easy jog. Start easy and focus on steady breathing and running economy. Maintain a comfortable pace and if this becomes too easy speed up. Remember that the priority when training for weight loss it to finish the run feeling strong and motivated for the next session.

Steady cardio will complement your “lean out” regime by reducing the physical stress associated with too much interval training. You will still be able to burn a considerable amount of calories even if you keep the run short e.g.20-30 minutes, but you may find that you can easily push for a longer run.

Whether you plan a recovery session or a just want to avoid missing a session consider doing an easy cardio session to keep you on top form.

With healthy wishes,

Dmitri Tkatchev

Read on:

Introduction to the 31 Day Fitness Kickstart

Day 1 – Water

Day 2 – Protein at breakfast

Day 3 – Meal frequency

Day 4 – Sugar

Day 5 – Lifestyle

Day 6 – Carbohydrates

Day 7 – Sleep

Day 8 – Start easy with Cardio – frequency not the quantity.

Day 9 – Get clever with your fats!

Day 10 – Find or become a role model

Day 11 – Coffee

Day 12 – Exercise improves your appetite response.

Day 13 – Consistency over intensity

Day 14 – Add cinnamon to your diet

Day 15 – Energising morning fix

Day 16 – Active rest

Day 17 – Holistic fitness.

Day 18 – Minimise muscle loss.

Day 20 – Eat plenty of fibre

Day 21 – Take up a physically demanding hobby.

Day 22 – Hire a qualified and an experienced Personal Trainer

Day 23 – Eat Cake

Day 24 – Don’t forget that the feeling of hunger is the best cue for when to eat

Day 25 – Tune in to your training

Day 26 –  Sort out the calorie density of your meals.

Day 27 – Eat more grapefruit

Day 28 – Eat within an hour after your workout!

Day 29 – Stay in the low range of Glycaemic Index and Glycaemic Load

Day 30 – Cycle crunches.

Day 31 – Learn to listen to your body