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Intervals Add Spice To Your Workouts
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.
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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. |
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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. |
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