If you haven’t already discovered the numerous benefits of interval training then please do yourslef a favor and read this article and see for yourself why interval training is quickly becoming the number one personal workout program for both it’s fat burning potential, it’s ability to build muscle strength and it’s cardiac benefits.

Interval training gives you everything… it gives you a good cardio workout, a good fat burning workout and you even build muscle in the process.

If you're not at all familiar with interval training it's basically a back and forth between light jogging and an all out sprint. If you're busy and you have no more then 20 minutes then how would you like to build more toned legs, burn fat and get a good cardio workout because that's what you get with interval training.

You can do interval training pretty much anywhere so long as you're allowed to stretch out your legs into an all out sprint every now and again without bothering anyone… Once you've stretched out and you're warm you can begin your interval training session with a light jog. My rule of thumb is that you should be able to carry a light conversation with someone for this to be considered a light jog. You'll do this for two minutes and then you'll pick it up a notch…

Basically what you're going to do is jog for two minutes and then once those two minutes are up you're going to pick up your jog to an all out sprint! Jog and then sprint. Jog and then sprint. Jog and then sprint. All in two minute intervals. Back and forth. Back and forth.

Interval training gives you a ton of benefits in a fraction of the time it would take you if you were to replace interval training with individual workouts that accomplish the same results as interval training - build more muscular legs, burn fat, burn calories and a cardio workout.

Give interval training a try today and escape the monotony of another marathon session on the treadmill or stationary bike.

Jogging has remained the number one choice to burn fat and lose weight while strengthening your cardiovascular system and having fun at the same time. You can jog almost anywhere and just about any time you want, making it very convenient to do. This is why there are so many people who do it.

The trouble that most people have in the beginning is not knowing how to get started properly and they usually end up doing it wrong. This has prompted scores of people to quit doing it before it has had enough time to do them any good.

Let’s take a look at some things that may make it a little easier to get started on a jogging routine without running yourself into the ground.

The first and probably the most common mistake people make when starting a jogging routine is that they start out too fast. They go out and pace themselves too fast and end up huffing and puffing out of breath after 5 or 10 minutes. This is an instant recipe for failure and many people quit within a few days. So my advice is to get yourself organized and get the right equipment including, obviously, a good pedometer to be able to make your jogging a bit easier and rewarding.

Resilient and properly motivated people might push jogging further thinking that the routine could get easier as they develop strength. It can get harder because as some people build stamina, they push for higher jogging intensity. So it seems that there is no progress.

It’s always adviced that you take a dependable heart rate monitor with you while jogging. With one of these, you can set up a pace that is comfortable for you and you can keep within that level throughout your jog. This means that you will not have to “guess” about the pace and you will not have to feel like your lungs are on fire when you are finished. This is when a good pedometer can make a difference. In this regard many people ask me what is the righ pedometer and I usually advice newbies to consider pedometers like the Accusplit AE170 , not only are they very basic, but they are easy to use and understand.

The key here is to always jog between 50% and 70% of your maximal heart rate. You can only stay within this limit while jogging if you bring a dependable heart rate monitor with you. You can speed your pace up if it goes a little low, and slow down if it goes a little high. You can even slow to a walking pace if your heart rate goes too high, and resume a jogging pace once it goes below 50%.

The way for you to know where your heart rate should be to be between 50% and 70% is by using this formula:

Subtract your age from 220. This will be your maximal heart rate. Now, simply multiply this by .50 and .70 and that will give you your targeted heart zone. Below is an example of this formula.

Say you are age 42

220 minus 40 equals 180

180 times .50 equals 90

180 times .70 equals 126

By looking at this example, you can see that if you are 42 years old, you would keep your heart rate between 90 and 126 while doing your jog.

The fact is you do not need to go fast to get benefits from jogging. It is how long you are moving that counts. It is more beneficial to cover a mile in say, 17 minutes, than to cover it in 8 minutes and then be exhausted.

If you stay within the limits of your heart rate capabilities, you will begin to add more time and miles to your jog as you go and jogging will become something you look forward to instead of something you dread doing.

Massage Therapy for Sprains

The best advice for any major injury should come from your doctor, however there are a few things that you can do on your own to help heal your sprained ankle and lessen the pain involved.

This kinds of injury normally occurs whenever a persons ankle is rolled to far in one direction or the other and the persons tendons as well as their ligaments which provide support and keep it upright are stretched too far. The result is a painful injury that can lead to swelling and immobility. As with any injury, you should immediately ice the ankle. The ice constricts the blood vessels in the affected area, thus restricting blood flow. This restriction in blood flow help to control the swelling. The ice also helps to numb the pain. You should continue to ice the injury for 20 minutes several times a day.

If the injury is causing enough pain that it prevents you from walking, then you should see a doctor for some x-rays. The injury could be more significant than you thought. If the injury is just causing you minor discomfort then you may find further relief with an over the counter pain killer. One that is an ibuprofen product will help reduce some of the inflammation that may be causing the stiffness, and the ibuprofen will also help to numb the discomfort.

While your tendons as well as your ligaments function to repair as well as strengthen themselves, you might look to take it easy for a period of time. Since they have been stretched past their normal capacity, they will be weaker and the probability that you could injure yourself again is higher during the time when your body is rebuilding its strength. One of the ways to assist your body to have a quicker recovery is to give the injured ankle some added support. You can by supportive ankle braces over the counter at many pharmacies or sporting goods stores. These fit tightly over the foot and ankle and offer some support to supplement the natural strength of your ankle, which may be diminished because of the injury. While it is acceptable to utilize these support while in the phase of recovery, you might wish to speak with a physician in regards to extended use, as your body may end up depended on the brace for support in time will never actually reacquire its own strength.

You may treat the injury at home, however if you do not see improvement after a few days then you might have a much deeper problem. You might have torn a ligament or a tendon, or you might have a small fracture. All of these can do permanent damage if they are not properly diagnosed and treated. While it is fine to try to treat your injury and recover on your own, you do have to heed the warning signs should ice or ibuprofen not work.

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