Happy Friday! I hope you’ve had a wonderful week and have got some fun things planned for the weekend. I’m super pumped to be finished work today because I’m headed out this evening for a Christmas party with some of my close university besties. I haven’t seen a couple of them in months and this is an annual tradition, so I’m really looking forward to it. I’ll recap those festivities on Monday, but let’s get to this week’s Fit Bit Friday!
Work It Out
Lately I’ve been shifting gears away from long-ish runs to shorter, more intense ones. You know the saying, “If you always do what you’ve always done, you’ll always get what you always got”? Well, I tend to fall into the long steady-state run trap very easily, so a little while ago I brainstormed some shorter but super sweaty runs to keep me from continuing to pound out the same 8.5 miles each morning. This week’s workout is an example of one of my favourites. You could do this outside if you really can’t stand running indoors, but I prefer being able to increase speed in even increments so the treadmill is my first pick.
The Sprint to the Finish Workout
***Disclaimer: As with all workouts posted on Eat Spin Run Repeat, please check with a medical professional before beginning any exercise program. I am not a certified personal trainer and all workouts found on my blog are based only on my own experience.***
You’ll start off with a warm up to bring your heart rate up a bit and prepare you body for the work ahead. Then, you’ll do a tempo run, increasing steadily for 10 mins, holding your top speed, then decreasing for the same amount of time. To finish, you’ve got 5 minutes where you’ve got to accelerate to a full-on sprint – just like you’re finishing a race and you want to beat the person running next to you. You shouldn’t be able to hold this pace for very long – just long enough to get over the finish line. The Rate of Perceived Exertion level of 9 means that you should be feeling wiped after that last minute, and having a conversation with someone would be really, really hard.
Don’t skimp out on the jog/walk at the end – doing this properly means your body gets a chance to recover properly, which will allow you to work just as hard (or harder) next time.
Because I love you all and I want to make this as easy and convenient as possible, I’ve put together this handy dandy PDF that you can print out and take along to the gym with you. My goal is to have all Fit Bit Friday workouts in this format by the end of December, so stay tuned!
Turn It Up
Alright, it’s officially December which means the Christmas carols are coming at ya in full force. I think I’ve got about 6 different versions of Last Christmas in my iTunes, but my favourite is by Cascada. If you want Christmas songs that are upbeat enough to work out to, I recommend this one!
Don’t you feel more festive already?
Have A Read
- 9 reasons why overdoing it at the gym is hurting you – A must-read via Shine from Yahoo
- Ever tried airplane yoga? Here’s 3 moves to help you zen out on the plane – via Business Balance
- Quiz: Are you too tired to work out? - via FitSugar
Alright friends, I’m off to work. I hope you have a wonderful weekend and I’ll see you back here on Monday. I’ve got new goals for December coming up next week and I’m going to want to hear about yours too! But for now, tell me…
- What’s your favourite Christmas song?
- Do you prefer long steady cardio sessions, or the short but intense get-er-done types?