Amy Culver - The Queen Of Lean

12/29/12
Holiday stress

12/15/12
Holiday season isn't all just about food

12/01/12
Plan ahead to stay on the right track

11/17/12
Prioritize this Thanksgiving

11/03/12
Choose treats wisely during the holidays

10/20/12
Starting a weightlifting routine

10/06/12
Healthy body has right signs

09/22/12
You need a livable food plan

09/08/12
Tailor your food according to needs

08/25/12
Plan strategies for when life gets hectic

08/11/12
Traveling can challenge eating habits

07/28/12
Parenting your own inner spoiled child

07/14/12
Long-term motives create long-lasting results

06/30/12
Interval training works for anyone

06/16/12
Check ingredients when eating out

06/02/12
Get out of the house for your workout

05/19/12
Lack of sleep may lead to weight gain

05/05/12
Cooking extra saves time and calories

04/21/12
Even small changes can make an impact

04/07/12
Swimming is a good
all-around exercise

03/24/12
Don't let slip-ups destroy your plan

03/10/12
Make your lifestyle and health compatible

02/25/12
A little exercise can yield big results

02/11/12
Food plans can help you eat right

01/28/12
Moderation is weight-loss key

01/14/12
Give your weight-loss plan time

12/31/11
Combat post-holiday blues with activity

12/17/11
Choose holiday calories carefully

12/03/11
Good kitchen tools make life easier

11/19/11
Enjoy feast in moderation

11/05/11
Start planning holiday meals now

10/22/11
Don't buy Halloween candy too early

10/08/11
Theaters offer healthy snacks

09/24/11:
Try to avoid evening snacking

09/10/11:
Tips to stave off hunger pangs

08/27/11:
Stuck?  Reassess your routine

08/13/11:
Avoid peaks and valleys in diet

07/30/11:
Measure size of food portion to help tip scale in your favor

07/16/11:
Learn to love being thin

07/02/11:
Change your lifestyle; don't just diet

06/18/11:
Fruity thoughts to keep fit

06/04/11:
Water can ease cravings

05/21/11:
Working a pool into your exercise routine

05/07/11:
Stay focused, move forward

04/23/11:
Delay caving to craving

04/09/11:
Review of daily plan should include diet & activities

03/26/11:
Holidays are never-ending

03/12/11:
Measuring food is key to weight loss

02/26/11:
Food-logging can help in weight loss

02/12/11:
Find ways to make exercise fun

01/29/11:
Reserve time for your exercise program

01/15/11:
Substitutions for your holiday treats

01/01/11:
Moderation is key to good diet

2010:
Click here for articles

Interval training works for anyone

Many people have heard of interval training but believe that it is only for athletes or those who are very physically fit.  That is not true.  Interval training can be good for anyone.  Like any other exercise, you tailor it specifically to your fitness level.

Interval training simply means that you alternate your workout level between higher and lower intensity.  You define your intensity scale based on your comfort and fitness level.

A good scale to use is your rate of perceived exertion.  Create a personal scale that ranges from 1-10.  Level 1 would be resting, and 10 would be your absolute maximum effort.

So, if you are working in the 4-6 range, you can spend a bit of time working in the 6-8 range.  Here is one example of how that might work:

On a treadmill, you usually work at 2 mph with no incline.  After a warm-up period of five minutes, increase either the speed or the incline (one or the other, not both) for a short period, such as one minute.  Then decrease it back to the usual level for two to three minutes, then increase it, then decrease it, and so on.  You can vary your entire workout this way, perhaps alternating between increased incline and increased speed. 

Why would you want to do this?  First, it makes your workout more interesting, and it breaks it into smaller portions, which makes your workout seem to go much faster.  It also helps to gradually increase both your strength and stamina.  If you do intervals regularly, you will find that, over time, both your high and low levels will increase.  For example, you might find that your base level increases to 2.5 mph with a 2 percent incline at the same rate of perceived exertion.