Speed Up Results With Interval Training

Most of us would like to find the best way to work out in the least amount of time. If we are going to spend time in the gym, we want to see results and we want them to come as quickly as humanly possible. One solution is interval training, which can give you results in less time. An interval training session involves mixing high-intensity bursts of exercise with your routine workout. It requires a time-limited burst of more intense activity alternating with a recovery period of active rest. The exercises are done on an intermittent basis rather than continuous. As with any workout, you will burn fat, blast calories and as a bonus build endurance.

Interval training is often used by athletes, but is also effective for the exercise novice. Intervals are a great way to add variety and keep your workout interesting. The last you want to happen is to get stuck in a workout rut–not good. Your consistency will fade and so will your results. Intervals will keep you motivated and in the process you see amazing results. Is it easy? No, but most things that bring the most benefit in life aren’t necessarily easy.

There are many benefits to interval training. One of the biggest being that typically you burn more calories because your body works harder for shorter bursts of time which allow for a higher calorie burn. The idea behind interval training is that when you vary your workout effort by mixing the intensity up going from low to high and then back, your fitness level will improve quicker and your results dramatic. During a workout you should go through five to ten cycles of high and low intensity. As your fitness level improves, you’ll see the length and intensity increase. As always, make sure you include a warm-up and a cool-down at the beginning and end of each workout.

There are various types of interval training including cardio and strength training. 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.

Examples of interval training workouts include:

• Treadmill: Start with a one-to-one ratio with 2 minutes of high intensity running, followed by 5 to 7 minutes of fast walking. If you are up for the challenge, utilize a one-to-one atio, with 3 minutes at high intensity followed by 3 minutes at lowerintensity.
• Walking or running outside: Walk as fast as you possibly can for one block, then go at an slower pace for two blocks.
• Elliptical trainer: Increase your speed for a minute, then slow down for 5 minutes.

It is important to remember to push yourself just beyond your comfort level, but not to the point of complete exhaustion or injury. For example, 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. If you are new to exercise, please visit your physician before
starting any exercise program.

Written by Deborah MacArthur, FACTS Fitness Marketing Director; ISSA, AAAI/ISMA