Interval Training
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Interval training is a great way to attain your fitness goals in half the time. As long as you are focused and pushing yourself, your strength and endurance will increase quickly. The combination of weight training and cardio will tone your muscles and burn fat simultaneously.
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What is Interval Training
The basic definition of interval training states that you alternate between a high intensity exercise and rest or low intensity exercise. For instance, interval training can be attained by adding short bursts of cardio to your usual weight training routine. Add one minute intervals of cardio (high intensity) between each set of reps you complete during weight training (low intensity). As you progress, increase the intensity of your cardio. Everyone has to start somewhere, so do not get discouraged if your high intensity intervals aren’t that “high intensity” at first. Work up to it.
Benefits of Interval Training
Burn more calories
Research has shown that low intensity exercise combined with short bursts of high intensity exercises can actually burn more calories. Instead of resting in between your weight training reps you are keeping up your heart rate up with cardio.
Shorter Workout
By knocking out both weight training and cardio at the same time, your workouts will be a lot shorter. If you normally do both weight training and cardio on the same day, this will greatly reduce your time in the gym. Interval training is great for those with a limited schedule.
Reduced Risk of High Blood Pressure
Cardio is known to reduce high blood pressure among other healthy benefits. Since interval training is cardio at its highest level, you will benefit even more.
Interval Training Example
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Warm up period
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Try to have at least 3 to 5 minutes of warm up before engaging in interval training.
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A minute of a high intensity exercise followed by a minute low intensity.
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Your minute of high intensity can be anything from sprinting on a treadmill, doing high-knees standing in place, jump roping, or even jumping jacks. You will be amazed at how quickly these minutes add up, really making your heart pump and giving you an all over great workout sweat session.
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Repeat high intensity/low intensity exercises for 6 – 8 sets.
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Cool down period
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Gradually cool down your body after interval training. A light walk, ride and stretching can be performed to cool down your body.
Implement interval training in your regular fitness routine.