Victory Field Track Workout: How to Burn More Fat

With gorgeous weather ahead of us and bathing suit season near (GASP!), Watertown has one of the best resources to get fit outdoors: the track at Victory Field.

Located in the center of Watertown at 40 Orchard Street, Victory Field is the gem of the Watertown Parks system. At almost anytime of the year, you'll find walkers and runners enjoying the 400 meter looped track. Maybe you're one of them!

Did you know that you can burn more fat during your walks or runs at Victory Field WITHOUT spending extra time working out? Yes, it's true! I have just the thing that will help you do that: Interval Training.

With Interval Training, you combine short bursts of intense exercise with lighter activities such as walking or jogging. When done properly, these shorter bursts of intense exercises will help you burn more fat, improve your heart function, and even help you tone muscles.

Whether you walk or run the track now, chances are you're exercising in your "aerobic zone." Your body is using oxygen to help create the energy required to move your feet. Your breathing is more rapid than normal, but you could carry on a conversation. The "aerobic zone" is a wonderful place for beginners to build the strength of their heart. But if you've mastered the "aerobic zone" and are craving more calore-burning power, let's shake up your track routine by adding intervals.

Always begin your workout with an 8-10 minute warmup around the track. Your normal walking or jogging pace is perfect. Then, try adding in 2 or 3 of these intervals into your exercise routine:

• Toe taps on the curb
• Walking Lunges
• Step ups on the benches
• Tricep dips on the benches
• Pushups
• Squats
• Jumping Jacks
• Skip
• Increase the pace of your walk/run for a short period

Perform the interval until your body is fatigued, typically between 20 seconds and 2 minutes. Then, resume your normal walking or jogging pace until your body has recovered, typically between 2 and 5 minutes. Repeat this pattern for the duration of your track workout.

Start integrating Interval Training into your Victory Field visits once per week. As your strength and endurance improves, incorporate Interval Training three times per week. You'll be amazed by the increase in stamina and the fat-burning effect Interval Training could have for you!

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Note: Before you begin Interval Training, ask your physician if it's OK to elevate your heart rate with more intense exercises like Interval Training. Especially if you have a chronic condition or take medication.