Try Interval Training When Working Out This Month:
You can increase your cardio performance by using interval training to blast fat and burn major calories. Choose any treadmill in the YMCA's fitness center and follow these steps to help you get started:
  1. Warm-up at low to moderate intensity for 5-10 minutes. 
  2. After warming up, increase to a high intensity level that has you working at about80-85% of your maximal heart rate. To find your Target Heart Rate use this formula: (220 - age) x .85.  For example if you are 35, (220 - 35 = 185) x .85 = 157 Beats per Minute.
  3. Continue at high intensity for 1-2 minutes, and then recover at moderate intensity. Slow done by .5-.7 on the speed control.
  4. When you're feeling fresh again, do another 1-2 minute bout of exercise at high intensity.
  5. Keep repeating steps 3 and 4 until you feel you've gotten a good workout.  Try 10 minutes the first, then work your way up to 30 minutes.

Tips for interval training:

  • Set a goal for yourself to increase the number of high intensity intervals you can perform over time.  Maybe start at 1 a week and work your way up to 3 or 4.
  • Train, don't strain! It is okay to start slow with a rest day after each high intensity day and work your way up.