Interval training
gets results!
gets results!
It’s used by top athletes as a way to get lightning-quick speed and build long, lean muscles. But now, experts say interval training is an ideal way for everyone to get fit fast. Here’s how to work intervals into your next workout.
INTERVAL INFO
So what is interval training, anyway? Simply put, it involves alternating high and low intensity exercises during your workouts. So, instead of hitting the treadmill for a steady two-mile jog, you can do intervals by switching up your speeds from fast to moderate every few minutes as well as change the grade of incline (higher incline means harder work). This method of alternating intensity not only packs more power into your workout, it also burns more calories in a shorter amount of time. Intervals speed up your metabolism and allow you to lose weight more effectively than typical slow-and-steady workouts.TRAINING FOR YOUR TICKER
Aside from the obvious benefits of weight loss and faster fitness, intervals can also help your heart. Recent studies suggest that interval training improves aerobic capacity, thus fighting off coronary artery disease and heart failure. The authors of one study say that the benefits of high-intensity intervals, as compared to consistent moderate exercise, allow you to absorb up to 35 percent more oxygen, too.GO AT YOUR OWN SPEED
Even if you aren’t built for speed, don’t worry. You can tailor your workouts to accommodate your quickness, or lack thereof. The key is to mix in bursts of intense effort with easier ones, at whatever pace works for you. Any effort that has you unable to carry on a conversation is as intense as you want to go during your intervals. And, as always with exercise, remember to start off with a warm up of at least 10 minutes of light exercise to get you ready and limber for your intense interval workout!READY? GO!
Ready to get started? Grab a stopwatch and try this walking/running workout twice a week.1. Start off with three minutes at a moderate clip. You should feel challenged, but not completely out of breath.
2. Walk or run fast (again, hard enough that you can’t talk) for two minutes.
3. Return to your moderate speed for another three minutes. Keep in mind if you are running, you don’t want to come to a complete stop after such a hard effort. Instead, slow your pace down to a comfortable jog. This will keep you from feeling lightheaded by preventing your blood from pooling in your legs.
4. Repeat this pattern three more times until you reach the 20-minute mark.
5. Do an easy jog or walk for five to ten minutes as a cool down to reduce your risk of workout injuries.
You don’t have to be a runner
If you’re not a runner or walker, try to work in intervals through other kinds of activities. For example, swim four lengths of the pool, rest 10 seconds, and repeat, for 30 minutes. You can also play a competitive game of tennis, soccer, or another sport.Whatever you choose to do, take it easy initially to get used to the intensity, and be sure to balance out your “hard” days with some steady aerobic activity, like stairclimbing, easy running or walking, or long, slow swims.
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