Today's Training Tips .. plus a giveaway!!

Are you bored with your current training? 

Have you tried interval training?  It's not just for elite athletes or serious gym junkies.  Everyone can benefit from including interval training into their regular training schedule.

Interval training is usually described as short, intense bursts of activity follow by a slow, or slower recovery interval repeated throughout one training session.  It sounds scary, sometimes it is, but mostly it's not too bad depending on how hard you plan on pushing yourself.

You can use interval training for almost all exercise but it is probably most commonly known for it's inclusion in all running programs.  I have certainly included interval training any time I have trained for the half marathons and I definitely notice a difference in my running especially when I do this type of training consistently.  I'm probably a bit of a sucker for punishment but I quite like interval training!  It's hard and fast and it gets results .. put simply, I work hard then I'm finished in half the amount of time!

My favourite types of interval training are hill sprints, sprint repeats or a fast blast in the gym with weights, circuit training.  You can even incorporate interval training into your regular walking routine by including jog intervals or fast ( or faster ) walking.

Why include Interval Training?

* Improves fitness and endurance
* Efficient .. an interval training session does not need to be a long session.  30 - 40 minutes is more than enough if you are working hard enough
* A great way to burn fat!
* You can burn calories for hours after training as you pay back your "oxygen debt".  You know, you were seriously huffing and puffing during your interval training session!
* An excellent way to stop the boredom of your training routine!
* Will help you get faster at running, or even build up to running

You already do interval training?  What can you do to change it up a bit?

* Change the intensity of your intervals .. speed up
* Vary the duration of the interval .. make the intervals longer / shorter
* Vary the duration of your rest interval .. make it shorter
* Change the reps of the exercise that you are doing in the interval

A great way to keep an eye on how your fitness is progressing is with a Heart Rate Monitor.  And no they are not just for the elite athletes.  They can be a really handy little tool to track your progress.

Now for the exciting part ... I have a Heart Rate Monitor to give away!  Thanks to the people at Australian Fitness Network.  Australian Fitness Network is the leading source of information, education and events in the fitness industry. Having trained thousands of Personal Trainers and Instructors since it's inception in 1987, Network is widely regarded as the leader in personal trainer courses in Australia. 

Polar FT4M (in orange) Heart Rate Monitor (RRP $129)
What it does ..
* Shows when you're improving your fitness based on your heart rate
* Displays calories burned ( YAY!! )
* Comes with comfortable textile transmitter and coded heart rate transmission to avoid cross talk ( you won't get the person's HR on the tready next to you! )
I know that you can't wait to enter this competition .. So here's what you need to do to enter ..
*  Leave a comment on this post letting me know whether or not you use / have used a HRM.  If you are posting anonymously please leave me some details so that I can get in contact with you if you win.
Additional entries ..
* Head on over to Fit Mum's facebook page to "like" it and share with your friends. Let me know in your comments. 
* Tweet about the giveaway .. "follow @Fit_Mum and RT for your chance to win a Polar HRM valued at $129! @ozfitnetwork #giveaway"

And the fine print ...
This competition is hosted by and the prize is one Polar F4 Heart Rate Monitor valued at $129.  The prize has been donated by Australian Fitness Network.  The competition opens 21/09/12 and closes 12am 28/09/12 .  The winner will be drawn 28/09/12 at random with the help of and will be notified by email as soon as possible after the draw.  The prize will be posted to the winner within 21 days.  The competition is open to entrants with an Australian address only.  I was provided with a complimentary HRM.  Should the winner not contact me within 48 hours the prize will be forfeited and re-drawn.





Emma Doherty said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Hi, I haven't had the chance to use heart rate monitor before but would love to as i'm beginning to train for criterium road racing. To really improve my fitness for this type of intense racing I have to start interval sprinting based on my heart rate! So I'll keep my fingers crossed for your competition :)

Cheryl Goodwin said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Hi Vicki

I haven't used a HRM for training but have considered the benefits lately. I think it'd help keep me focused and honest, so winning one would be perfect.

Heading over to ‘like’ your Facebook page now.



kel said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Hi Fit Mum!
I had a dodgy heart rate monitor about 13 years ago.....but it had no chest band and i had to hold 2 fingers on the watch face to create a circut to calculate a HR.....most of the time it didn't work so i didn't replace the battery when it ran out.
It's very generous of you and Aust Fit Network to give one of these away.
Does this one come with a chest strap?
Have you ever found that the strap falls down and i was wondering would someone ever wear one when they swim?
Sorry for all the questions.
Interval training is a killer and I totally despised it during the work out (when i thought i was dying) LOL....but after it's done I looked forward to the next one.
Thanks for the chance to win.

Mademoiselle Slimalicious said... Best Blogger Tips[Reply to comment]Best Blogger Templates

I have never used a heart rate monitor. However I have a nike+ bracelet connected to a sensor in my running shoes. I plug the band in my USB computer port after a run or walk and it gives me information about duration, speed, km etc. I would love to win the HRM because I want to make I am in my fat burning zone when I exercise (ie: Zumba, brisk walking)!

Magda said... Best Blogger Tips[Reply to comment]Best Blogger Templates

I use a HRM because I'm a numbers nerd. However my current HRM is over 5 years old and plays up constantly (I'm on my second chest strap) so I'd love a new one.



Me said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Hi V - I don't use a HRM. I just use Runkeeper on my phone to track my speed and pace. I didn't realise the benefits of interval training - I have only used it when I have had a break (like going on holiday / injury) to get back into running. May gave to change my future training runs in light of this post.
Thanks for sharing - about to RT - hope it brings you some more readers !
Have a great weekend !

Deb said... Best Blogger Tips[Reply to comment]Best Blogger Templates

I actually had a heart rate monitor years ago (also a Polar one) but it hasn't worked for a while. I dug it out last year only to discover it wasn't functioning.

I use intervals when I do my own cardio training - usually just on the bike cos it's easier to speed up and slow down on there. Naturally when I've tried to learn to run I've HAD to do it in intervals given my inability to run more than a couple of minutes!

(Already like your FB page, as you know!)

Vicki said... Best Blogger Tips[Reply to comment]Best Blogger Templates

I used to use a heart rate monitor & loved it! I found hat it really helped me to monitor my progress & achieve my goals. Unfortunately it no longer works but I o think they are a really, relly handy training tool.

Sheridan Hodges said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Hi Vicki

I use a HRM for training. I love it. I'm a bit of a numbers nerd too.

It also helps me keep on track and know if my workouts are consistent and how many calories I have burned per workout.

I have also shared your link on Facebook.


Kate said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Hi Vicki...I've just come across your blog and find it great you're sharing your fitness and health goals. I'm a runner but currently getting over swine flu - man, it takes a looooong time!
At the moment I'm just using an iPhone app to keep track of my HR but would find much more consistency in a proper device particularly if I'm aiming for my first half (hopefully within the next 12 months).
Great to see you on social media and hope to stay connected where we can share tips and advice :-)


Lauren said... Best Blogger Tips[Reply to comment]Best Blogger Templates

I own a polar heart rate monitor- I absolutely love it, but its about four or five years old now and its starting to show how used it is. I love watching the calories being burnt up and its one of my favourite tools to push myself and little harder as I train. For example I'll tell myself, 10 more calories...or put the incline up on the treadmill until I've burnt a specific number of calories.
I've recently added interval training into my workouts- I can not get over how much it makes me sweat!! Such a great way to fat :)

Thankyou for such a great giveaway- I'm off to like your facebook page now :)
xx Lauren

Bri Yan said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Nice blog and fitness tips..keep sharing.

Liz@LastChanceTraining said... Best Blogger Tips[Reply to comment]Best Blogger Templates

I would love to win your HR monitor! I use one intermittently and my current number is playing up.

xx I love your FB page and have shared this giveaway :)

Anonymous said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Thanks Vicki for letting me know what HRM meant. Good luck to all the competitors...... Reading your comments I can see how fantastic and energetic you all are. Keep it up Caroline Malvicino Facebook support group with nat and the gang.....

Anonymous said... Best Blogger Tips[Reply to comment]Best Blogger Templates

Thanks for sharing. I will keep updated on your post(s). In regards with training and fitness activities, I would like also recommend that you visit PTNet it help you find personal trainers and fitness instructors and it also has personal training articles where you can get an idea on how to make your self fit. :)