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.
Interval Training Heart Rate
Almost everyone is looking for a sure way to lose weight and gain muscle mass at the same time, but it can be hard to tell the different between scams and actual proven methods. It doesn't have to take hours at the gym to achieve the body you have always dreamed of, and equipment sold on infomercials shouldn't be trusted either.
The best way to lose weight and gain muscle at the same time is to focus on your entire body, which is what interval training actually does. Instead of trying to run for hours a week and notice only a change in your legs, you should focus on training all of the different muscle groups in order to lose weight evenly throughout your entire body.
Interval training works by gradually increasing the intensity of your workouts, instead of trying to start off running several miles at once. You can pick from different exercises that target the same major muscle groups, and even workouts that target various muscle groups all at the same time. Instead of doing the same routine over and over, you can mix it up and get even better results.
The shorter recovery time in between workouts is one of the biggest benefits of interval training. Instead of conventional workouts which can leave you feeling too sore and exhausted to repeat the regimen for as long as a week, interval training uses an incremental approach which lets you recover faster and be ready to workout again sooner.
Best of all, interval training is fun. Many exercise routines are boring (for example, running in place on a treadmill for hours or doing exercise videos again and again, you get the idea). With interval training you can do different exercises all the time. As long as you exercise the target muscle groups that need to be worked on, you'll get the same great results.
By speeding up your metabolism without you having to work out for hours every time, interval training tells your body to start losing weight by exercising different muscle groups in each workout. This stimulates your metabolism, causing you to lose weight in a way which is both healthy and quick.
With interval training you also get many of the benefits that you would with a classic cardiovascular workout. The benefit is you can do it in a fraction of the time and with much more variation. Due to the nature of interval training your breathing rate and heart rate increase greatly, giving both a solid workout and improving your resting rates with both.
Interval training isn't just a new fad or weight loss scam, but an actual way to lose unwanted fat and gain back muscle mass. By performing low impact exercises that work on the same or several muscle groups, you can burn off fat and tone your muscles at the same time. It won't leave the muscles sore and unable to work, but will provide even better results than any cardio exercise ever could.
Both Lynn Bode & Max Collins are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Lynn Bode has sinced written about articles on various topics from Real Estate, Fitness and Women. 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 traine. Lynn Bode's top article generates over 3600 views. to your Favourites.
Max Collins has sinced written about articles on various topics from Body Building, Fitness and Health. Want to learn how can keep you motivated by helping you get fitness results in weeks instead of months or years? Check out th. Max Collins's top article generates over 2400 views. to your Favourites.
