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7 Sport Training Programs

7 Sport Training Programs

, by Joris Lans, 8 min reading time

Slow endurance run (40 minutes)


A slow endurance run is a suitable training for everyone! Beginners can slowly get used to the training program with this training. Make sure you do this workout at least once a week to maximize your cardio-focused endurance. Slow endurance workouts are also great for experienced exercisers to do on days after a tougher, higher intensity workout.

Slow run helps you improve your overall stamina and offers lower intensity exercises that are ideal for your fat-burning zone. Slow run workouts should start with a duration that is challenging to you and then lengthen as your stamina improves. The intensity should be at a pace that is comfortable and that you can have a conversation with while exercising at your prescribed target heart rate.

There are several exercise programs you can use to achieve the slow endurance run. In programs that vary your resistance or incline, you should select training level one to limit the change in resistance or incline.

LifeSpan treadmills - The step counter program allows you to choose the number of steps you want to take, it is a great way to participate in popular programs such as the 10,000 steps challenge. With the program you can also enter the distance you want to travel. The decline program allows you to walk several slopes downhill and is excellent if you are just starting to train. With the MyZone Constant Heart Rate Control program you can enter your prescribed target heart rate and keep your heart rate at a constant level while running.

LifeSpan exercise bikes and elliptical trainer - The weight loss program of the bicycle and elliptical trainer varies the resistance level at lower levels to keep your heart rate in an optimal range for weight loss. With MyZone you keep your heart rate at a constant level during your training. When you start cycling without a program, you keep your resistance at the same level during the training.


Short interval (20 minutes):


Short Interval is ideal for beginner exercisers who want to reap the benefits of interval training, but are not quite ready for a harder and longer interval. Short interval is also ideal for experienced athletes to further develop their speed and fitness. Short interval workouts are fun to do after exercising at a slower pace for a few days. Remember that it is important to vary your exercise intensity and exercise duration to maximize your overall fitness, so make sure to include some interval workouts in your exercise program at least once or twice a week.

Average interval (30 minutes):


Moderate interval helps improve your overall stamina while also helping to stimulate a higher calorie burn that you would achieve with a lower intensity workout. An intermediate interval should start with a duration that is challenging for you, but easy to achieve initially. Between each interval, you should slow down to a pace that is comfortable for you to have a conversation, at an intensity that is in the lowest range of your prescribed target heart rate. For example, start with an interval that you can comfortably accomplish, such as walking fast on a treadmill for 40 seconds, followed by a minute of slow and easy walking. Repeat that cycle until you have completed your full workout time. As you improve your fitness level, you can gradually increase the time of your moderate intervals.

If you start exercising regularly and feel that your fitness is improving, you are ready to start doing moderate interval training. You should start with an intensity that is easy and then move on to exercise intensity that is challenging but not too difficult. Remember to alternate this workout between a simple recovery interval followed by a higher intensity interval. You should feel comfortable pushing yourself during the workout as you can flip the switch to an easier interval training.

LifeSpan treadmills - Use a speed or incline interval program. Some LifeSpan treadmills allow you to set your own minimum and maximum levels so that your treadmill automatically changes the intensity level to alternate between the minimum/maximum speed or minimum/maximum incline that you have selected specifically for you. You can also adjust two other programs on LifeSpan treadmills to do long interval training. The user program allows you to create your own training program and the MyZone Interval Heart Rate Control program allows you to choose your minimum and maximum heart rate and adjust the incline during your workout so that you stay within the heart rate zone you entered.

LifeSpan exercise bikes and elliptical trainer - Use the interval program on the exercise bikes and the elleptical trainer to automatically change your resistance from high to low during exercise. Manually adjust your intensity level on bikes that do not have an interval program.

Long Interval: (40 minute default)


Long Interval helps you improve your overall cardiovascular endurance while stimulating a high calorie burn throughout each interval. Long Interval should begin at a duration that is challenging for you but initially easy to accomplish. In between each interval you should slow down to a pace that you can very comfortably maintain a conversation, at an intensity that is in the lowest range of your prescribed target heart rate. For example, begin with an interval duration that is comfortable for you to accomplish such as one-minute of fast walking on the treadmill followed by one-minute of slow, easy walking on the treadmill. Repeat that cycle until you have completed your full workout time.

Long Interval workouts are great to maximize calorie burn and improve your anaerobic fitness and your ability to exercise at a harder intensity level. As in the Moderate Interval workouts, remember you have a recovery period after each higher intensity interval so you can comfortably push yourself to exercise at a progressively higher level.

LifeSpan Treadmills — Use a speed or incline Interval program. Some LifeSpan treadmills allow you to set your own minimum and maximum levels so that your treadmill will automatically change intensity levels to alternate between the minimum/maximum speed or minimum/maximum incline you have specifically selected for you. You can also customize two other programs on LifeSpan treadmills to accomplish long interval exercise. The User program allows you to create your own exercise program and the MyZone Interval Heart Rate Control program lets you choose your minimum and maximum heart rate and will adjust the incline during your workout so that you stay within the heart rate zone you entered.

LifeSpan Exercise Bikes and Ellipticals — Use the Interval program on exercise bikes and elliptical cross trainers to automatically change your resistance level between high and low as you work out. Adjust your intensity level manually on bikes that don't have the interval program.

Negative interval -1 (30 minutes):


The training negative interval -1 offers you all the benefits of a training with a fixed pace, but stimulates you to slowly get an increasingly higher training intensity in a steady state and then slowly lower the training intensity. As you improve your overall health and fitness, you can slowly take yourself to a higher level during this workout, whatever you feel comfortable with.

Negative interval -2 (30 minutes):


The negative interval -2 training is designed to give your body a workout that starts with a slight increase in training intensity, then continues the training at a set intensity and ends with a gradual decrease in training intensity. A workout with an increase and decrease in exercise intensity at the beginning and end of the workout will ideally develop your overall stamina. A workout that decreases in intensity is also ideal for maximizing calorie burn, but most ideal when done for a longer duration, such as 40 or 50 minutes.

Fartlek 30 minutes:


Fartlek is a Swedish word that means fast play and is a workout that maximizes your calorie burn in a fun, varied intensity workout. Rather than following a precise workout outline, it's up to you to decide what to do, when to do it, and for how long. For example, after your usual warm-up, start at an easy pace on the treadmill and then decide to increase the pace for the time you want at a faster pace. You determine the faster pace, the duration of the faster pace and then when to slow down, let yourself recover and start the process over. A Fartlek workout can be performed in a variety of activities, including walking, cycling, swimming, hiking, and rowing, almost any activity that you enjoy!



By alternating your training intensity with a constantly changing interval training that starts at a slow pace and then increases to a medium or higher intensity pace, you add a wide variety to your workouts and your workouts pass faster than you ever had before yourself suggested.

Since a Fartlek workout is an exercise program that you can create yourself, you can easily use any type of training device that gives you control over speed and intensity levels.

LifeSpan Treadmills - Use the manual mode and adjust your speed up and down as you like.

LifeSpan exercise bikes and elliptical trainers - Increase and decrease your RPM on bicycles.

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