What is Interval Training?
Having been an avid CrossFit fiend for over two years, Interval training is one of the best and least time consuming ways to gain quick, maximum results, pertaining to your daily workout. Now don’t get me wrong, you don’t have to get all crazy and go CrossFit interval level, but even working it into your weekly routine as little as two times per week will produce results.
Interval training in it’s basic form is simply a cardiovascular workout with short intervals of high intensity exercise, followed by an extended period of medium-to-low intensity, and repeat as many times as you can. An example of this would be after warming up you would alternate low-intensity exercise with periods of faster, high-intensity exercise. Here is what one might do as a typical beginner-level treadmill workout.
Walk for 5 minutes to warm up
Jog for 3 minutes at a slow to moderate pace
Walk quickly for 1 minute (keep heart rate up)
Jog for 3 minutes at a slow to moderate pace
Walk for 1 minute
Run for 1 minute at a fast pace
Walk for 1minute
Run for 1 minute at a fast pace
Walk for 1 minute
Jog for 3 minutes
Walk for 1 minute
Jog for 3 minutes
Walk for 5 minutes to cool down
This workout takes thirty minutes and is a simplistic way to start learning about and implementing interval training.
There are more intense interval training programs such as uphill battles and tempo workouts, and for me the ultimate interval program, CrossFit, utilizing heavy weights with intervals. But uphill battles consist of you adding hills (might be more of an incline in Florida) to walking, biking, or running workouts. You have to work harder when you come to a hill, but ultimately you’re rewarded with extra strength and endurance. As an added plus, going uphill can burn twice as many calories as exercising on flat land, and it’s great for the butt and thighs… EXTRA BONUS!!!
Tempo workouts help you learn to move more rapidly. During tempo interval workouts, you move at a pace that you consider challenging but not too brutal (depending on your physical level), keeping that pace for four to ten minutes. Do that a couple of times each workout. In between, exercise at your normal pace. If you’re new to tempo training, begin with short tempos and gradually increase their length. For all you runners and tri-athletes out there, tempo interval training will greatly increase your stamina.
Quick note on why interval training does a body good. Interval training makes your body have to work harder to figure out your personal metabolic rate. The shock of quick-to-regular intervals makes your body have to work overtime to burn energy. This makes for a more effective routine. You can burn the same amount of calories with 20 minutes of interval training as you would in about an hour of regular cardio.
All in all, it is worthwhile to learn how to effectively apply interval training into your weekly workouts. Start slow, if needed, and continue to push yourself. You will be amazed at how quickly interval training maximizes results and can easily become addictive.
References:
http://nerdygymrat.com
http://www.dummies.com/how-to/content/how-to-boost-your-fitness-with-special-training-te.html
http://www.stylelushblog.com
http://blog.boutiquesport.com
