If you’re stuck in a workout rut, intervals can be a new and interesting way to get motivated and in shape. You’ll strengthen your heart, and future workouts will feel easier. Like any workout, it will help burn fat and calories, while also building endurance.
Plus, with interval training the possibilities are endless! No matter what mode of exercise you choose (treadmill, outdoor walking or running, swimming, elliptical, cycling), every workout can be different and the variety within each session keeps things fresh and fun. If you are sick of walking on the treadmill for an hour each day, adding intervals can jumpstart your body out of its low-intensity cardio rut. I usually recommend interval training to my clients starting out with running or who want to train for a 5K race. It is an effective way to train to build up your overall distance and endurance as well.
The premise of interval training is simple: When you vary your effort by mixing periods of high and low intensities during your workout, your fitness will improve faster and more dramatically—and your workouts will be less boring. During your session, you’ll alternate between shorter, high-intensity intervals and longer, lower-intensity recovery periods. The high-intensity intervals can be "anaerobic" (where you are working as hard as you can, and your heart rate is usually over 85% of your estimated maximum), or simply more intense, like in the 75-85% range, which is still “aerobic.”
You'll know when you’ve reach an anaerobic intensity because you'll start feeling a burn in your working muscles. Adding some anaerobic intervals to your workouts will usually give you better results. But since they are more demanding, anaerobic intervals should be shorter and accompanied by longer recovery intervals. As your fitness level improves, both the length of the high-intensity intervals, and the amount of work you can handle during them, will increase.
During a complete workout, you go through five to ten cycles of high and low intensity. Depending on your fitness needs, you can vary the length of each interval, number of intervals, distance, and speed.
Try these interval workout ideas!
(Always remember to warm up for a few minutes before you start, and don’t forget the cool down at the end.)
Cycle or run at high intensity (determined by your fitness level and/or your heart rate monitor) for one minute. Follow this with three minutes of lighter cycling or running. Repeat this cycle ten times for a 40-minute workout.
If you are walking outside, walk as fast as you can for one block, then an easier pace for two blocks.
If you are on the elliptical machine, increase your speed and/or incline for the first minute of a song, and slow down on a flatter grade for the remainder of the song.
If you are up for the challenge, utilize a one-to-one ratio, with three minutes at high intensity followed by three minutes at lower intensity.
Remember, the point is to push yourself just beyond your comfort level, but not to the point of complete exhaustion or injury. Tailor the timing to what you want to accomplish. If you are a beginner jogger, interval training (alternating between jogging and walking) can be a good way to get started without having to run for 30 minutes straight. Happy intervals!
This is a great way to shake up your cardio workouts, train for shaving time off your race, or just get in a great calorie burning workout. Remember, the goal is to get your heart rate up while pushing yourself for a short duration, then let your heart rate drop back down before pushing it back up again. Gradually increase the intense portion of the workout as you progress and increase your body's ability to handle the intense demand placed on it.
*Some information contributed by sparkpeople.com
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.