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Increased endurance?

by Louise
(Ottawa, Canada)

Thank you for such a wonderful website full of great information!

I am at week 7 of the lose belly fat workout and my goal was to lose only 5-10 lbs that I have put on over the last few years. I am 5'6" and weight 135 lbs so not really necessary for me to loose weight. I have not lost any weight to date but I have noticed my 10 km run that I do once a week has become effortless. I use to run at 5.5 miles/hr but now I find that 6 mph is feeling more like a walk than a run. Has the high intensity interval training contributed to this increase in endurance and speed? Even though I have not lost any weight my running has improved tremendously!

Once I finish the eight weeks can I move into the alternative workouts you have such as doing the one minute sprints with one minute rest period etc? Which work outs are best for long term use?

Thanks

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Increased endurance?

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May 16, 2009
 Endurance
by: Greg

Well done for getting this far in the workout.

The HIIT does wonders for endurance, most people use it for fat loss but it makes substantially more beneficial changes to the way your body works, one of them being a marked improvement in your endurance.

They actually did a study where half the group did endurance training, the other half did intervals. At the end of the study the guys who had done just intervals had much better endurance than those who had been training on endurance.

a lot of athletes alternate their endurance training between base training for a few weeks and then intervals for a few weeks.

If you are trying to increase your running speed perhaps try intervals of about 2 minutes. just remember to give it a break after a while and go back to your base training every now and then.

You still should have lost weight though. I would take a guess that you perhaps haven't changed too much in your eating habits. If you would like to lose those extra 5lbs, i would suggest trying that.

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