Run like the wind!
Wild Ones who’ve been on our holidays will certainly remember their first Lactic Lift Off experience. It’s the ultimate intense workout and a great Wild exercise that can be done in any outdoor space. This exercise increases the lactic acid in our blood, telling our body to produce Human Growth Hormone (HGH), which….gets you lean….and….builds muscle! It only takes 15-20mins of your time leaving you more time for making love and sitting under trees…
Here’s how…
Step 1: Go to your local park and find a track, or any circular distance you can measure (you could use a group of trees for instance).
Step 2: As fast as you can, SPRINT around the track for 3 minutes straight, remembering the distance you have travelled (e.g. 4 laps).
Step 3: Rest 3 minutes.
Step 4: Divide your time in half (1 ½ minutes) and your distance (e.g. 2 laps)
Step 5: Begin the SPRINT again!
Step 6: Rest 1 ½ minutes, then repeat again until you can no longer make the distance in the time (should be 3-5 times in total if you really pushed yourself on the first run).
Done properly you will be amazed at how much you can challenge your body in only 15-20mins. Doing intense sessions 2-3 times a week will keep you help keep you lean.
Hi,
I like your version of interval training but I’m not following it. For example, I don’t get hat the “divide your time in half” is about. I follow steps 1-3. Step 6 baffles me.
Can you give an example?
I remember this from training last year. That’ll smoke you!
Hi Sol – sorry that we confused you!
Let’s try again from step 4…
Step 4: Divide the distance you ran in half. e.g. if you ran 4 laps, you now need to run 2, or if you ran 1300m, you now need to run 650m. Divide the time in half too – so you now have 1 1/2 min (90secs) to complete your run.
Step 5: Sprint to complete your distance (e.g. 2 laps) within 90 seconds. You should easily be able to make the distance.
Step 6: Rest for 90 secs. Then run the distance (e.g. 2 laps) within 90secs again. Then rest for 90secs. Then run the distance again in 90secs. Then rest again for 90secs. And so on… until the point at which you cannot run the distance anymore within 90secs (because there’s too much lactic acid in your muscles and you’re exhausted!).
If you really pushed yourself on the initial 3 min run then you should only be able to do about 3-4 of the 90sec runs. If you didn’t push yourself, you will find that you can easily make your marker in the 90sec runs and may need to do 5-8 runs before you can’t reach your marker anymore.
Hope that helps! Otherwise give us a call and we’ll explain!
Laura,
Yes, I get it now. Thanks for the clarification. This sounds like a nice change from Tabata and such. It’s been a while since I’ve done interval training so I’ll warm up to this workout slowly. Thanks for sharing it!
Sol….Lactic is a killer workout but keep it up with Tabata. If you are looking for other ideas with Tabata etc. go explore Crossfit http://www.crossfit.com , Hope to see you next summer! cheers – Drew
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