Not as easy to get out for your morning jog this winter? Try some short burst, high intensity interval training and get the benefits of a cardio workout. You can cut down the time of your cardiovascular workout dramatically by introducing interval sprints. Here is a great, easy to follow example of a traditional interval training workout. Use a stationary bike and warm up for about 5 minutes. You can perform 30 second sprint intervals with anywhere from 30-90 seconds of recovery time. Work up to 10 sprint intervals and reducing your recovery time to improve your cardiovascular fitness.

There are many creative ways to improve your heart health using intervals in short 12-15 minute workouts. Here are a few examples;
1.If you have children, load them into the snow sled and perform 50 metre sled pulls down at the local park. Work up to 10pulls.
2.Perform 5 burpies with 10 second rest intervals for 8 rounds followed by 20 jumping jacks with 10 second rest intervals for 8 rounds.
3.Snow shovelling- yes, even this you can turn into an interval workout. Shovel and throw your snow for 30 seconds intensely (about 3-5 shovels) then take catch your breath and repeat. Make sure you are squatting to lift your snow or your next A.R.T. appointment will be sooner than you planned.

Studies performed at McMaster University prove that 30 second high intensity intervals are extremely beneficial for cardiovascular health by reducing stiffness in the blood vessels. One group of subjects preformed 3 sprint style interval training workouts a week and another group performed moderate intensity cardio exercise 5 days a week. The study found the interval trained group was just as heart –healthy as the moderate –intensity cardio trained group. This suggests the shorter workouts are just as beneficial as the longer workouts.

Enjoy these heart healthy workouts to keep you fit this February “heart smart month”.
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Jacqueline Gradish BSc(HK), MES