Speed is the difference between an average athlete and a great athlete. By developing speed, an average athlete can become good, and a good athlete can become great. That is why speed, for any athlete in any sport, is a good investment. If you put in the time, sweat, and hard work you will see the results.

One of the challenges of athletes is to recognize that speed is a physical attribute and can be enhanced through proper preparation in any athlete at any age.

Run Faster!

8 Week Cardio Interval Training Blast! Get Increased Fat Loss AND Take Your Cardio Fitness To A Whole New Level By Nick Nilsson

This detailed cardio program will take you from an interval- training beginner to interval-training pro in only 8 weeks! This step-by-step progression guides you through the most effective types of intervals to maximize your results.

Interval training is one of THE most effective ways to burn fat while preserving muscle. When using cardio training for fat loss, I recommend it almost exclusively in my programs! This nice thing is, interval training is also one of THE most effective ways to improve your overall cardiovascular capacity as well.

There is a LOT of good information available on what intervals are and how to perform them. But what often seems to be missing is a detailed plan that helps you progress from Point A (just starting out with interval training) to Point B (performing the more challenging interval training techniques).

The trick is knowing where to start and how to progress from there. You can't just jump in and start sprinting up hills without knowing what you're doing and building yourself up to it. That's a good way to not only hurt yourself but exhaust yourself as well!

So in response to this, I've designed an interval training progression plan that gets you started with the more introductory-level types of interval training then gradually moves you into the more intense and challenging interval training techniques.

I'll lay out how many intervals to do, which style of interval training to do and how long to do it for. This progression plan will also give you good variety in your cardio training, which I'm sure you know can get VERY dull if you keep doing it the same way over and over.

You see, just like with weight training, you need to constantly challenge and even shock your body in order to continue making progress. Otherwise, your body simply has no reason to adapt and get better. This plan will do it for you!

The overall goals with this cardio program are fat loss and improving cardiovascular capacity. This type of training is NOT a plan I would recommend if you're trying to build muscle. When training to build muscle, you want to keep cardio training down to a lower maintenance level (once or twice a week at most) and this is not a program that does that.

The program is based on doing cardio training 3 times per week and can be applied to basically any method or apparatus of cardio training, be it running, cycling, elliptical machine, stair machine, etc. Any cardio based sports activity will work as well (e.g. swimming, rollerblading).

Choose whatever cardio activity works best for you, that you enjoy the most or that you'd most like to improve your performance in, e.g. if you're a runner, using running as the activity for your interval training.

You can certainly utilize different cardio activities as you go through the program, e.g. use treadmill running one day then the elliptical machine the next. The real key lies in the intensity with which you do the activities!

Before you start in on the program, I would encourage you to read through the following two articles. They'll help you understand what interval training is all about and introduce you to the different types of interval training.

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What Do You Mean Low-Intensity Training Isn't The Best For Fat Burning? http://hop.clickbank.net/?xprint/betteru&l=1046

The Insider Secrets of Interval Training - Learn How Now! http://hop.clickbank.net/?xprint/betteru&l=1105

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Now it's time to have a look at the program!

The following link will take you to a page from the Trial Membership area of my site "Powerful Training Secrets."

You DO NOT have to sign up for anything to get the interval progression program, but if you haven't yet signed up for your trial membership, I'd definitely encourage you to do so!

I regularly post exciting new training information in the Trial site...and I post a whole lot more in the full membership site itself!

http://hop.clickbank.net/?xprint/betteru&l=1119

When you get to the page, scroll down towards the bottom. That's where you'll find the full, step-by-step program for getting yourself from interval training beginner to interval training pro in only 8 weeks!

The program starts with a technique known as Aerobic Interval Training - basically, a way to begin learning how to increase training intensity without burning yourself out. Over the next two weeks, your intensity will gradually be increased within the context of Aerobic Intervals.

As you continue through the program, you'll notice how the intervals are continually getting just a bit more challenging - rest times are changing as are work times.

By the time you get to the final few weeks of the program, you'll be in great shape and ready for anything!

If, at any time in the program you feel you need to take a bit more time to adapt to it, feel free to perform another week of the same type of interval training you just did. This program isn't written in stone and you DO need to listen to your body.

So check out the program and if you have any questions about it as you're reading or as you're doing it, please feel free to drop me an email at betteru@fitstep.com!

Here's the link to the interval training program page once again:

http://hop.clickbank.net/?xprint/betteru&l=1119

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INTERVAL EQUIPMENT NOTE:

If you need a good timer for your intervals, check out the GymBoss timer. I've been using one recently and it really works like a charm. Unlike a lot of other timers, it actually has a vibrate feature that means you don't have to experience loud beeping to know when your time is up (great if you train with headphones on!).

You can set the timer to time different work and rest intervals (e.g. 2 minutes work, 1 minute rest can be programmed in), which is very nice. It's also not too expensive (about 20 US dollars). The timer clips on and is a neat little piece of equipment - very useful for intervals and also for timing your rest periods when weight training.

You can get one here:

http://www.fitstep.com/goto/gymboss.htm

About the Author

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," all available at (http://hop.clickbank.net/?xprint/betteru).

Interval training can be used to lose weight, build muscle and boost stamina - if you know how to do it right. Here's what's wrong with most interval training programs and how you can avoid making serious training mistakes.

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 hill sprints - my favorite interval training method - to 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, since the intensity is kicked up an extra notch, you can spend less time on each sprint - and on your total workout. 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.

About the Author

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 Training, and publishes a FREE daily training email newsletter. Tim can be contacted through his website at http://www.makesyoufast.com

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