Selena DeLeon Certified Personal Trainer

The Olympics was a grand global showcase of what is possible for our home-grown talent, creating something from nothing. By US standards, the training facilities in Jamaica are second class. Our star gold medallist Usain Bolt trains locally, where he is most comfortable, in comparison to the grandiose and heavily sponsored USA. Jamaica's top sprinters cram into UTech's tiny gym to pump rusty weights, and they often practise on the school's basic grass track.

"We have to be creative, because we don't have the resources," says Anthony Davis, the sports director at Jamaica's University of Technology (UTech), explaining that the lanes of the track are marked with diesel and burned because the school can't afford the machine that lays down chalk lines every week. "We had a choice: complain about the resources and do nothing, or work with what we have."

Nonetheless, our athletes do what it takes to position themselves on top through rigorous training and commitment. As Jamaicans, we can't help but be inspired by their guts. If you believe that it is possible for someone to rise above all manner of barriers and conditions to reach gold, what could you create for your own fitness?

Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity. More generally, it can refer to any cardiovascular workout (eg stationary biking, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity.

You can practise intervals on your runs, running at maximum intensity for a specified distance or time, and jogging, walking, or resting between (for a set distance/time.) An example could be 12 repetitions of 400 metres with a 200-metre jog between each. The time interval will vary depending on your level of fitness, as it provides just enough recovery.

You can apply the concept of interval training to your programme at any level of fitness. When you start a new exercise programme, exercise for 30 seconds, stop for 30-60 seconds, longer if you need it. Alternate exercising and resting until you feel tired or your muscles feel heavy. Then stop for the day. The stronger you get in your sport, the more intense your intervals can become. You work at your maximum capacity for 30-60 seconds, then take 60-90 seconds to recover, then go very hard for another 30-60 seconds. Do this vigorous interval workout once a week until you get tired. At first you may only be able to do two or three intervals, but your muscles get stronger and you build up the number of intervals you can complete. Go easy the next day or take a day off if you feel any discomfort.

Interval training might be a new approach to your current training technique and is beneficial because of its effectiveness in cardiovascular build-up and also its ability to make your fitness more well rounded. Changing up your programme frequently tricks your body into moving to the next level.

Take the Usain Bolt Challenge:
One butt-kicking workout that incorporates this methodology is so-called "walk-back sprinting," in which one sprints a short distance (anywhere from 200 to 800 metres), then changes directions and walks back to the starting point (the recovery period) to do it again. This recommended schedule is designed for an intermediate runner.

Each of these sprints may start at a predetermined time interval, eg 200- metre sprint, walk back, and sprint again every three minutes. This workout should be done three times a week for six weeks, along with your regular moderate intensity training programme.

It is believed by many in the fitness industry that this method of training is more effective at inducing fat loss than simply training at a moderate intensity level for the same duration.
This has been confirmed in at least two studies. Interval training can also help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase one's intensity without burning oneself out in a matter of minutes.

Selena DeLeon is 32 years old and has been a certified personal trainer, kickboxing instructor and spinning instructor for six years. She is also a weight loss consultant and counsellor. An active mother of two, she has a passion for fitness and health, languages, travel and the anatomy. Over the years, she has helped many persons find their full physical potential through sharing her training and motivation.

This is the century for the person of colour — Judge Joe Brown

The future shines for Chyna

Dr Donna Hope, hopes for the best of Sting