Spice Up Your Workouts With Interval Training

[Mr.X]

Spice Up Your Workouts With Interval Training


Author: Lynn Bode

There's been a lot of buzz recently about Interval Training. So,
you may be wondering what it really is and, more importantly,
why you should incorporate it in your fitness workouts. Well, if
you want a workout that can help propel you to the next fitness
level, burn more calories, increase your speed, improve your
power and more, then it's time to learn more about this
effective technique.



A simple definition of Interval Training is: short,
high-intensity exercise periods alternated with periods of rest.
These higher and lower intensity periods are repeated several
times to form a complete workout . Here's a basic example: walk
for 5 minutes at 3.5 MPH, walk for 1 minute at 4.2 MPH and then
repeat this sequence several times.



Most people spend their workout time only performing continuous
training exercises. These are exercises where the intensity
level is basically constant throughout. An example of this is
walking at 3.5 MPH, at 0% incline for 30 minutes.



Continuous training is very effective and should not be
eliminated from your weekly workouts. However, it's recommended
that you include both Interval Training and continuous training
sessions as part of your fitness regimen.



Why should you include Interval Training? As previously
mentioned, there are many benefits to this type of training and
execution is relatively simple. Interval Training can help you
improve cardiovascular fitness, increase speed, improve overall
aerobic power, burn more calories, break-through a plateau,
increase workout duration, reach new exercise levels, expand
your workout options and increase your workout threshold - just
to name a few.



Plus, this training method has useful applications for
beginners, intermediate exercisers and even conditioned
athletes. There are two basic types of Interval Training. For
the majority of exercisers (novices and intermediate) Fitness
Interval Training methods are recommended. Athletes can choose a
more advanced technique known as Performance Interval Training.



The Fitness training method utilizes periodic increases in
intensity. Typically the higher-intensity levels range from 2-5
minutes in duration and are followed by lower-intensity periods
that also range from 2-5 minutes. And, a critical element in
Fitness Interval Training is determining the appropriate level
for the higher-intensity periods. This level should not exceed
the anaerobic threshold (which is usually reached below 85%
heart rate reserve).



On the flip side, the Performance training technique involves
periods of near maximal or even maximal intensity (e.g. >85%
heart rate reserve - even reaching 100%). The higher-intensity
levels can range from 2-15 minutes in duration and are followed
by lower-intensity periods that also can range from 2-15 minutes
in duration.



Don't let the two types of training and their ranges confuse
you. Incorporating Interval Training methods into your exercise
routine is actually quite easy. Since the majority of exercisers
fall into either the beginner or intermediate category, we'll
focus on getting started with those techniques.



To begin, choose the type of exercise: walking, jogging,
swimming, biking, etc. Next determine your lower-intensity
level. This is usually somewhere between 50-65% target heart
rate. This will be your baseline, lower-level intensity. Then
simply increase the intensity-level up to where you feel like
you are working hard to very hard, but avoid reaching a level
over 85% target heart rate. If monitoring your heart is not
feasible, instead use the RPE scale where 1 is basically at rest
and 10 is working extremely hard. For example, if you find that
when you are exercising at a comfortable level you rank a 5,
then bump up to a 7 for the higher-intensity intervals.



You may choose to systematically raise and lower your intensity
(e.g. 2 minutes lower intensity followed by 1 minute higher
intensity and repeat) or you can alternate more randomly by
raising and lowering the level at your discretion. To increase
your intensity, you may choose to change the speed, incline, or
some other variable.



Interval Training can be especially helpful in situations where
you are trying a new form of exercise. For example, this can be
very beneficial when first learning to jog. If you attempt to
jog continuously without building up to it, you will probably
fatigue quickly and even give up. However, if you begin with
intervals of walking interspersed with jogging periods, the
workout will be much more enjoyable and effective. Also, you
will be more likely to stick with the program and achieve the
end result - continuous jogging.



Now that you know the benefits of Interval Training and the
basic techniques for it, why not give it a try for yourself. Not
only will it provide health benefits and improved fitness levels
but it is also a great way to avoid workout boredom. Plus, with
Interval Training workouts often are more enjoyable, go by
quicker, and improvement results come faster. So why not try
spicing up a stale, run-of-the-mill workout with Interval
options? You may even find yourself excelling in an activity you
were skeptical of even trying.

About the author:
Written by Lynn Bode, founder of WorkoutsForYou.com. Workouts
For You provides affordable online exercise programs to help
even the busiest of people lose weight, tone-up, build muscles,
increase stamina and more via the Internet. Let our certified
trainer guide you one-on-one through your fitness journey.
Visit: http://www.workoutsforyou.com for a free sample workout.