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#Intervalltraining Reel by @stefanie.haid (verified account) - Anfang des Jahres hab ich mit Intervalltraining angefangen und plötzlich habe ich zum ersten Mal echte Fortschritte gespürt 🙏🏽🥹 Ich wärme mich inzw
991.4K
ST
@stefanie.haid
Anfang des Jahres hab ich mit Intervalltraining angefangen und plötzlich habe ich zum ersten Mal echte Fortschritte gespürt 🙏🏽🥹 Ich wärme mich inzwischen vor jedem Training auf (ja, wirklich jedes). Ich ess endlich genug Carbs, nehme bei Long Runs immer Gels mit und tu nicht mehr so, als würde mein Körper das alles schon irgendwie wegstecken. Ich hab Mobility in meine Routine eingebaut, den Fehler hab ich nämlich am Anfang gemacht und’s komplett ignoriert. Und ganz ehrlich? Der größte Gamechanger war, mich nicht mehr dafür zu schämen, Dinge „langsam“ zu lernen. Seitdem läuft’s einfach.
#Intervalltraining Reel by @running_devil - After my knee surgery in August I had to relearn everything. Base fitness was still there… but my Zone 2 pace was 6:30/km. These 5 things brought me
75.1K
RU
@running_devil
After my knee surgery in August I had to relearn everything. Base fitness was still there… but my Zone 2 pace was 6:30/km. These 5 things brought me back to 3:30/km 👇 ⸻ 1️⃣ Weight reduction Post-surgery: 85kg → now back to 80kg. Real food, conscious nutrition, calorie tracking. Less weight = less load per step. ⸻ 2️⃣ Zone 2 but don’t overthink it Yes, I ran a lot easy. But not every run has to be perfect Zone 2. Many influencers overhype it. Sometimes you just need to run and build rhythm again. ⸻ 3️⃣ Weekly interval training Started ~10 weeks after surgery. Favorites: • 3-5×3 min fast / 3 min easy • 10×400m (60–90s rest) • 5×2000m / 1km easy jog recovery occasional tempo run This is where pace came back. ⸻ 4️⃣ Recovery matters Better recovery = better sessions. Mobility, stretching, recovery tools, sleep. You don’t get faster during training. You get faster during recovery. ⸻ 5️⃣ Running-specific strength training No more “gym bro” workouts. Now: Deadlifts, squats, core, kettlebell work, push-ups. Built stability → pace followed. Now it’s on you. Take what works. Stay consistent. Build your speed step by step. From knee surgery back to race pace. From sub-17 5K to 2:46 marathon rebuilding again. Follow for real running structure, real comebacks and real progress. always on fire 🔥 #run #runner #laufen #comeback #fitness
#Intervalltraining Reel by @zoewiese.11 (verified account) - Was ist los, Zoe? Intervalltraining an Tag 3! 🏃‍♀️ Heute standen 4 × 3 Minuten auf dem Plan mit der Vorgabe von mindestens 530 Meter pro Intervall b
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@zoewiese.11
Was ist los, Zoe? Intervalltraining an Tag 3! 🏃‍♀️ Heute standen 4 × 3 Minuten auf dem Plan mit der Vorgabe von mindestens 530 Meter pro Intervall bei jeweils einer 3-minütigen Pause zwischen den Läufen! 😮‍💨 Ich habe in den 4x 3 Minuten 698 Meter im Schnitt draus gemacht. Ganz gut, oder? ☺️👍🏻 Danach musste ich aber erst mal tief Luft holen und ganz locker auslaufen ohne Schuhe auslaufen. Meine Füße waren am qualmen. Natürlich hatte ich auch heute unsern Otti 🐕 als Tempomacher dabei. Alle Daten laden wir in eine App hoch sodass unser Trainerteam in Iserlohn das wir auch alle fleißig sind! Einen schönen Donnerstag! Zoe ✍🏼 (IW)
#Intervalltraining Reel by @vimal_rajput24 (verified account) - Both indoor cycling and stair master are excellent for fat loss but the better one depends on your goal ,body type and intensity Here's a clear com
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@vimal_rajput24
Both indoor cycling and stair master are excellent for fat loss but the better one depends on your goal ,body type and intensity Here’s a clear comparison 👇 🔥Fat Loss : which burn more calories?? Indoors Cycling • Burn 400-700 kcal/ hour (depend on resistance + speed) • ⁠Easier to sustain longer sessions • ⁠Great for HIIT (interval training) • ⁠Lower joint impact StairMaster • Burn 509-800 kcal/hour • ⁠Higher muscle engagement (glutes ,quads,hamstrings) • ⁠feels harder -higher heart rager faster • ⁠slightly more intense on knees 👉Winner for pure calories burn:StairMaster (slightly higher) 💪Muscles Activation ( important for fat loss) • StairMaster activates glutes and legs more build more lower body muscles. • ⁠More muscle = slightly higher metabolism long term 👉Winner for muscle + fat loss combo: StairMaster ❤️Sustainability& Recovery • Cycling is easier on knees and lower back • ⁠Better if you: • Have joint pain • Are overweight •Do heavy leg workouts already 👉Winner of recovery friendly fat loss: Indore cycling. 🔴So Which Should You Choose? Since you offer ask about fat loss and fitness: • If your goal is maximum fat burn in short time choose StairMaster • ⁠If you want longer session’s without joint stress choose cycling • ⁠If you lift weights then cycling may help recovery better • ⁠If you don’t lift weight then StairMaster may help shape legs better 💡BEST STRATEGY (smart fat loss plan) Alternate both: • 2 days StairMaster (20-30min) • ⁠2 days cycling (HIIT or steady 30-40 min) Fat loss mainly depends on calorie deficit + protein + strength training not just cardio💪 #explore #fyp #gym #fitfam #workout
#Intervalltraining Reel by @bradleysimmonds (verified account) - When it comes to reducing body fat, interval sprints aren't the most important factor but they can play a powerful role in improving body composition,
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@bradleysimmonds
When it comes to reducing body fat, interval sprints aren’t the most important factor but they can play a powerful role in improving body composition, especially if your progress has plateaued 😑 The most important factor will always be nutrition. You need to be in a calorie deficit while prioritising high protein, alongside fibre and healthy fats. Without a calorie deficit, no workout alone will significantly reduce body fat. However, if you’re disciplined with your nutrition, combining interval training with resistance training can help you get into incredible shape while dramatically improving your fitness levels 👑 Sprinting pushes your body close to its maximum effort, meaning your muscles demand a large amount of energy in a short period of time. Your heart rate spikes, Your body burns a large number of calories quickly. And a 15–20 minute sprint session can rival or exceed the calorie burn of much longer steady cardio sessions making it a perfect finisher after a 30/40 minute strength workout. Interval sprints also create what’s known as the “afterburn effect”, where your body continues to burn additional calories for hours after the workout as it recovers. If running isn’t for you, you can replicate the same style of workout using: • A bike • Stairmaster • Assault bike • Rowing machine ⬇️ The Workout 1️⃣ Complete a 3km, 4km or 5km run within 20 minutes depending on your fitness level (Rest 2 minutes) 2️⃣ Set the treadmill to 80% of your max speed Run 1 minute on / 30 seconds off × 5 rounds (Rest 2 minutes) 3️⃣ Finish with 30-second sprint / 30-second rest × 5 rounds P.S Please make sure you’re comfortable with interval runs on the treadmill to avoid injury 👍🏻
#Intervalltraining Reel by @thekylielarson (verified account) - Calling all cardio queens!! . This is the answer to cardio in your 40s! Sprint interval training!! . All of that cardio we did in our 20s and 30s will
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@thekylielarson
Calling all cardio queens!! . This is the answer to cardio in your 40s! Sprint interval training!! . All of that cardio we did in our 20s and 30s will backfire on us in our 40s and beyond. In perimenopause levels of cortisol rise. This sets us up to store belly fat which produces more inflammation and stress. Deep belly fat, has about four times as many cortisol receptors as the regular fat that sits underneath your skin. Not only does deep belly fat trigger more cortisol production, it also leads to more belly fat storage. SIT brakes this cycle. . Comment SIT to get my FREE guide to SIT training. You’re going to love it!!!
#Intervalltraining Reel by @getinspired2run - Science says rhythm can help runners stay consistent, smooth out their stride, and conserve energy, especially on rolling terrain.I had to test it😎
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@getinspired2run
Science says rhythm can help runners stay consistent, smooth out their stride, and conserve energy, especially on rolling terrain.I had to test it😎 But “float running” isn’t as easy as the Ethiopians make it look😌 I imagined myself floating up into the air during interval training. Instead, my body felt heavy and it just wasn’t working🥴. So I decided to do some drills and put on some music. That did it. I’m not sure whether it was the drills, the music, or my perceived rhythm, but it worked😍. And I’m convinced that, with more practice, this could really improve pace and efficiency. Do you naturally settle into a rhythm when you run, or is your stride more freestyle? #runningtips #runninglifestyle
#Intervalltraining Reel by @massagesandmacros - Sprint interval training is a necessity for women. It helps improve body composition, keeps your brain healthy, regulates blood sugar and can even all
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@massagesandmacros
Sprint interval training is a necessity for women. It helps improve body composition, keeps your brain healthy, regulates blood sugar and can even alleviate menstrual cramps. Just because you can’t run doesn’t mean you can’t sprint! Grab a kettle bell and start swinging. #stacysims #womenshealth #healthyaging #healthcoach #sundayworkout #fitmom #fitmama
#Intervalltraining Reel by @lottiealicelamb (verified account) - Oh we snapped so hard, how I did it👇🏼 - I didn't bulk, I gradually increased my calories and tracked this through energy and progress. - I stopped
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@lottiealicelamb
Oh we snapped so hard, how I did it👇🏼 - I didn’t bulk, I gradually increased my calories and tracked this through energy and progress. - I stopped obsessing over elevating my heart rate everyday and focused on lifting weights alongside interval training. - focused on sustainable training goals such as gaining a new skill or a heavier back squat. - ensured my training was enjoyable and challenging, doing endless hiit training in the end became a chore and I would just do it to burn calories rather than to feel good. - increased my protein intake to support my growth - swapped low calorie / low sugar foods for whole foods and ate for real nourishment. I could list so many more but these were the ones that I had to overcome being afraid of. My body is so much healthier and stronger now. Let this be your reminder to never fear fuelling your body correctly 🩷 Train with me in the @evolveyou app - CHARLOTTEL #fitness #hybridtraining #abs #crossfitgirls #bodytransformation
#Intervalltraining Reel by @thefitnessphysio_ (verified account) - Guess the diagnosis!!! 30 year old female runner Pain at the medial (inside) ankle Started trail running with a new run club Reports not having b
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@thefitnessphysio_
Guess the diagnosis!!! 30 year old female runner Pain at the medial (inside) ankle Started trail running with a new run club Reports not having bought trail shoes and she usually runs on the road. Pain started about 6 weeks ago but it’s not worsened and after running it’s at its worst. She describes the pain a deep ache and reports a creaking sound when she calf raises. What do you think is going on? Answer below 👇🏻 . . . . . . . . . . Tibialis posterior tendinopathy/tenosynovitis The tib Post tendon has a couple of key roles, it helps to maintain the arch of the foot and also acts in ankle inversion (turning the ankle in) and plantarflexion (pointing the ankle down). PTT can be caused by overload to the tendon during running or other activities. Gradually the tendon structure changes and becomes less efficient at managing load and a vicious circle develops. Early signs of PTT include pain, usually felt along the tendon as it runs along the lower part of the tibia and around the inside of the ankle, and crepitus (a clicking or creaking sensation felt within the tendon with movement). As the condition progresses you may notice weakness with plantarflexion – difficulty doing a calf raise on that side and loss of the normal arch on the inside of the foot (this is called flat foot deformity). training error is reportedly involved in 60-80% of tendon problems in runners. Any change in training including distance, speed, hill work, interval training etc should be a gradual process to allow the body to adapt. If it isn’t you run the risk of overloading structures and causing problems. Plan your training carefully and include rest days to allow tissues to strengthen and adapt to the load placed on them by running. If you would like to see the rehab plan for this patient let me know in the comments!! Poor footwear can also be a risk factor for TiB post injuries Running gait and biomechanics should also be addressed. I teach you how to do this in my EBOOK RUN STRONG (link in my bio). I also have a section to help you pick the rights footwear based on your running goals and toot type. #ankleinjury #footinjury #runninginjury #physiotips #anklepain
#Intervalltraining Reel by @samanthaharristv (verified account) - After cancer I made quite a healing discovery. You won't believe what just 10 minutes a day of rebounding can do for your body! Ten minutes on a mini
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@samanthaharristv
After cancer I made quite a healing discovery. You won’t believe what just 10 minutes a day of rebounding can do for your body! Ten minutes on a mini-trampoline is equivalent to 30 minutes of jogging. SO awesome, right?! Here’s what else it does: ✅ Delivers oxygen to every organ in the body ✅ Wakes up mitochondria — the very energy centers cancer tries to shut down ✅ Releases myokines (your body’s internal tumor-fighting messengers) (Recent studies have confirmed that exercise, including both resistance training and high-intensity interval training (HIIT), can trigger the release of anti-cancer myokines, such as decorin, IL-6, and SPARC, and suppress cancer cell growth.) ✅ Stimulates the glymphatic system (your brain’s detox pathway) ✅ Activates the parasympathetic nervous system, switching your body into healing mode What I learned when I began to bounce? I didn’t need a gym (it's a bonus when I want it for strength training!) I needed gravity. I needed movement. And I needed to heal — from the inside out. Here are 5 simple tips to help you get started — and actually enjoy it: Start small. Even 2–3 minutes a day adds up. Build gently. Bounce barefoot (If you prefer - I do both). It improves grounding and engages more muscles. Hydrate right after. Your lymph system just got a flush — give it the fluid it needs to work. Try deep breathing while bouncing. It enhances oxygen flow and calms your nervous system. Be consistent. Healing loves routine. Show up daily — even when it’s just for a few minutes. To learn more tips and tricks, tune in to my podcast. If you're interested, just comment "PODCAST" and I'll DM you more information. Let's stay active and healthy together! For a great discount on my fave tramp, DM me or comment below "REBOUNDER". 💕Samantha

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