Interval training
Boost your exercise programme with interval training.
Do you want to take your current exercise routine to the next level? Are you bored with your current workout and looking to try something different?
Interval training is defined as physical training with alternating periods of high and low intensity. It helps burn fat, build muscle, improve cardiovascular fitness and can speed up your metabolism to keep going even after your workout ends. The low intensity period is called a recovery phase. This trains your body to recover quicker after a period of high intensity.
Interval training can reduce exercise time with the same results. A moderate 30 minute exercise session can be reduced to 15 or 20 minutes with interval training.
How does it work?
Aerobic or cardio exercises are those that work the large muscles in your body and increase your heart and breathing rate. By throwing in periods of high intensity into your regular workout, your heart will need to work faster to pump blood during these periods, so improving cardiovascular fitness. Regular, moderate intensity aerobic exercise can decrease your risk for coronary heart disease, stroke, type 2 diabetes and even some cancers.
Who can do it?
Anyone can use interval training in their regular workouts. So whether you walk, hit the gym, run or play sport, you can use the principle of interval training to intensify your workout.
If you walk for fitness you can introduce interval training quite easily. Just walk at your normal pace, then introduce a cycle of faster walking for two to three minutes followed by your normal pace. If you are fit, you can increase the intensity by jogging for a cycle of two to three minutes between normal pace walking periods. Runners can implement interval training by alternating periods of faster running with slower running. If you swim, then swim one lap as fast as you can. Rest for the same period as it took you to swim the first lap, then repeat the fast lap. Some stationary bikes, treadmills and elliptical trainers have a built-in function for interval training. Ask your trainer to show you how to use them.
Tips
- Always warm up before any exercise session to loosen joints and prevent muscle strains.
- Build up your periods of higher intensity within that exercise session. For example, in the first cycle, increase the intensity for 30 seconds, thereafter resuming a normal pace. In the next cycle increase to two to three minutes and so on upwards until your session is complete.
- You don’t have to include interval training at every exercise session. Start with one interval training session per week, building up to three sessions. If you are already very fit, you can start with two or three weekly sessions.
- As with any exercise programme, there are some risks. Overuse injuries may occur if you push yourself to hard, too quickly. If you have a chronic medical condition or have never exercised before, then always check with your doctor before you start an exercise programme.
- While exercising, keep well hydrated. If you feel light-headed, dizzy or unwell then stop immediately.
- Speak to your personal trainer or coach about how to introduce interval training into your workout.
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