Interval Training
This is an example of an interval training program to increase your fitness level.
Interval training by definition is: Interval training involves alternating between periods of hard exercise and rest. It’s a fun way to change up your current cardiovascular workout.
A simple example is: Pick a cardiovascular activity such as walking, start 1-2 minutes at a low intensity. Then for 30 seconds speed up to a fast walk or jog, then recover for 1 minute. Do 4 bouts of 30 seconds fast, 1 minute recovery. It’s as simple as that! You can apply this formula to any cardiovascular exercise to change up your routine!
Interval training is sometimes also referred to as a High Intensity Interval Training (HIIT) workout. HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interval training is typically done with cardiovascular exercise of any kind. Swimming, biking, walking, running, or rowing for example. Your current fitness level should determine how intense you make the burst/sprint portion. The recovery period can be extended to get the heart rate back to a 65% or at the lower end of your THRR.
A HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by several minutes of slow, easy cycling with low resistance. This would be considered one “round” or “repetition” of HIIT, and you would typically complete 4 to 6 repetitions in one workout.
The specific amount of time you exercise, and recover will vary based on the activity you choose and how intensely you are exercising for your current fitness level. Regardless of how it is implemented, high-intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up followed by recovery periods.
Interval training is simply alternating short bursts (about 30 seconds) of intense activity with longer intervals (about 1 to 2 minutes) of less intense activity for recovery. For instance, if your exercise is walking and you're in good shape, you might add short bursts of jogging into your regular brisk walks. The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises like jumping jacks for high intensity followed by walking to bring the heart rate down.
Examples of interval training or HIIT workouts are:
· Using a stationary bike, pedal as hard and fast as possible for 30 seconds. Then reduce the speed and pedal 1-2 minutes at a low intensity. Alternate intervals for 10 minutes.
· After jogging to warm up, sprint as fast as you can for 15 seconds. Then reduce the pace and walk minutes at a low intensity. Alternate intervals for 10 minutes.
· Perform ½, ¾ or full jumping jacks as quickly as possible for 30 seconds. The walk to allow the heart rate to recover for 1-2 minutes. Add in another activity like high knees for 30 seconds, then another bout of walking 1-2 minutes to recover the HR.
Interval training is typically used with the more traditional cardiovascular exercises, such as running, rowing, cycling, and swimming, to work harder than you could during a continuous effort. It’s also a great way to boost metabolism and get off a weight loss plateau.