Interval Training

• Start out with a 3-5 minute warm-up with little resistance

• Do a standing run with light resistance for 2 minutes.
• Sit and recover for 2 minutes,
• Repeat this again.

• Do a seated clilmb for 2 minutes with moderate resistance.
• Sit and recover for 2 minutes.
• Repeat

• Do jumps foor 2 minutes using a resistance that you are comfortable with
• Sit-recover for 2 minutes
• Repeat

• Do a standing slimb using a resistand that brings your rpm's to about 65
• Sit-recover for 2 minutes
• Repeat

I usually do at least a 5 minute cool down and stretch. This class takes about 45 minutes. When you do the recovers they are always seated with light resistance. Sometimes we do a little upper body stretching while we recover. If anyone doesn't feel they have recovered have them skip the next workload. I tell them to really push the last 30 seconds of the work portion-they should really be feeling it!! If not have them increase speed of resistance. Remind them they will have 2 minutes to recover. I used a dance cd for this class-just put it in and go-can also use new age, techno-anything upbeat. You can also break the inteervals down into 15,20,30,45,60,or 90 second intervals, you can mix them up, do repeaters-it's very versatile. Have fun and work hard!!

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