I’m sure you’ve heard about the popular HIIT (high intensity interval training). I did when I renewed my gym subscription. The instructor succested it after I’ve told him I couldn’t improve my stamina.
A HIIT contains periods in which you get to your limits, followed by such in which your pulse should calm down. And even professional athletes use this method!
And that’s the clue: In a short time of training you get higher improvements than in long workouts with the same speed or resistance.
You can do that on a bike, on a crosstrainer or on the treadmill. Change your speed or the intensity/resistance. It’s important that your pulse raise, if your in a intensive period.
And this is the way my instructor told me to do the HIIT:
1. period: for 5min, your effort should feel like a 5 on a scale from 1 to 10*.
2. period: for 4min, it should feel like a 8 or 9.
3. period: for 4min, it should feel like a 3 or 4.
4. period = 2. period
5. period = 3. period
6. period = 2. / 4. period.
7. period = 3. / 5. period.
8. period = 2. / 4. / 6. period.
9. period: for 5 min, your effort should feel like a 5.
* (10 means you have to stop immediately).
It’s likely you can’t reach the same speed or can’t manage the same resistance in the 6. or 8. period like in the 2. or 4. But that’s ok. It works if you raise the intensity to a level which feels like a 8 or a 9. Listen to your heart! 😉