Up Your Workouts
With Interval Training
By 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. |
