If you're like me, you know that interval training is all the rage in many of the mainstream health and fitness websites, fitness magazines, etc.
But, if you look at a lot of the suggested programs - they aren't truly high intensity interval training at all.
By now, you've probably heard plenty of fitness experts talk about the benefits of cranking up the intensity of your workouts... less time spent working out, more fat burned, boosts metabolism, revs up heart and lung power, etc. But that's where many of these so-called interval workouts miss the boat.
Here's a simple example (and one that you've probably read out there somewhere):
"Sprint for one minute. Jog for 2 minutes. Sprint again and repeat the cycle 10 or more times."
What's wrong with this picture?
First of all, you can't "sprint" for 1 minute. World class long sprinters and middle distance runners can come close, but even they are entering differently energy systems after around 30 or 40 seconds. For the rest of us, a sprint should never go over 30 seconds - and for most of us (in "normal person condition") sprints of 10 or even 5 seconds are plenty to reap the rewards of high intensity intervals.
Secondly, the recovery times are two short. Tell me this: Even if you COULD actually sprint (really go pedal to the floor, all out effort) for 1 minute, would you be fully recovered after 2 minutes of lower intensity? How fast would your second 1 minute sprint be? As fast as the first one? How fast would you be going by number 8 or 9 or 10? See my point? You would get progressively slower - and each sprint would be progressively lower in intensity.
Longer recoveries allow you to truly sprint "full out" for each of your fast intervals. Doing this can let you train at the higher intensity for a longer total period of time (when compared to trying to go hard straight through or with minimum recovery). You'll spend more actual time training at the high intensity.
And remember, it's the intensity that's most important here, not the volume. Going full effort with longer recovery periods between sprints can give you maximum results. Unfortunately, I think people are too caught up in the "more is better" volume belief. They are either too conditioned into a mileage mentality or just think that sprinting for only a few seconds (and recovering) can't possibly do you any good.
They've turned interval training into just another long, boring form of cardio - only they've made it impossible for most people to do it successfully - and therefore easy for them to quit because it's "too hard". If you can't complete a workout - or even a tenth of it, what's the sense in beating your head against a brick wall and continuing? This can happen as quickly as the first time you try to "sprint" for one minute. The workout sets you up for failure.
To achieve your goals, I strongly suggest you break out of that mindset. Because true high intensity interval training can bring you to the fitness level you've been looking for.
I'll even take it a step further and add my favorite training method -hill sprints - into the mix. Using them, not only will your sprints be high intensity - they'll be even higher intensity from the incline you sprint on (and you won't even have to think about it - sprinting up hill is naturally more intense than going on flat ground). Plus, you can spend less time on each sprint - and on your total workout - since the intensity is kicked up that extra notch. Not to mention the safety benefits for your hamstrings, knees and back.
Hey, truth is, anyone can benefit from adding high intensity to their training. But, to be successful, you've got to do it right. Avoid the watered-down, cardio-in-disguise interval workouts. Replace them with what works: high intensity, low volume and long recovery techniques.
But you've probably found out that it's not as simple as you first thought to create that list of buyers. First there is the squeeze page where you get people to opt in to your list. That page has to be finally tuned to ensure people are bribed and satisfied that you are not about to send them a whole lot of spam.
Then there is the double opt in part where you lose people because they don't remember opting in to your list. And then the email messages in your autoresponder need to be mini sales letters mixed with great content to keep your list subscribed. Oh, and then you want to send the messages at the right time intervals so your subscribers don't forget who you are, or worse, get upset because you are emailing them too often.
It's a finally tuned science to get it right and sometimes requires a lot of testing and measuring to get right. It all takes time but is well worth it in the end.
Here are 3 absolutely essential rules to set you off on the right path:
Rule No.1 ? Always wrap your lines at 65 characters or less
Remember most people get a lot of email every day. So eye fatigue becomes an issue. The last thing your readers want to be doing is reading the text from one side of the screen to the other. No matter how good your content is, if it is fatiguing to read, they will read a few lines and then hit the dreaded delete.
Short lines of 65 characters are much easier to read.
I bet you're asking the question "So how do I measure 65 characters?"
Easy, just type 65 asterisks or dashes across the top and then measure your text returns against this. Outlook Express, NoteTab and other software programs allow you to set the line wrap to any character width you require. That means not having to hit enter when you think you need to.
Another issue to consider is that some email programs force line wrapping at 60 to 65 characters on emails received. So if you send an email wrapped at 100 characters your reader will receive an email that looks chopped up. This makes it look unprofessional.
Rule No. 2 ? Never use ALL CAPS
Using all caps is bad email etiquette. All caps in an email is like a blaring ad on the TV or someone shouting at you. Nobody likes to be shouted at and if you are trying to sell at the same time, well let's say that you won't make any sales.
Too much hype, too many caps, too many exclamation points, underlining and bolding can give a desperate image. Consider what email messages you have read from start to finish. How were they formatted?
Some caps, underlining and bolding is required but DON'T overdo it!
Remember what makes you buy. Usually it's from a source that you trust. An email all in caps would destroy this credibility very quickly.
Rule No.3 ? Watch your spelling and grammar
How many times have you seen a website, sales page or email with spelling mistakes? What does it say in your mind about the professionalism of the owner?
This is much worse when someone is trying to sell you something and the message has a spelling mistake or the grammar is not quite right. Some people may over look the mistakes, but for some people one spelling mistake will completely destroy the credibility of the message.
It is incredibly important to at least spell check your messages before sending them. Get someone else to proof read your message. Take the time to get it absolutely right. Your messages are a reflection of your product and you are trying to build a reputation and credibility.
Both Tim Kauppinen & Ian Mcconnell are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Tim Kauppinen has sinced written about articles on various topics from Fitness, Health and Fitness. Tim Alan Kauppinen, or Coach K, has over 24 years experience as an athlete and coach. He has developed champion athletes across multiple sports through speed training, strength and conditioning improvement. Coach K is the author of the Uphill Fitness Trai. Tim Kauppinen's top article generates over 110000 views. Bookmark Tim Kauppinen to your Favourites.
Ian Mcconnell has sinced written about articles on various topics from DUI, Build Muscle and Home Based Business. Ian McConnell is the author of Instant Small Business Profits. For your free online business training and other bonuses or best home business ideas a. Ian Mcconnell's top article generates over 6600 views. Bookmark Ian Mcconnell to your Favourites.