See success with Interval Training

Q: What’s up with all the hype about interval training? Is it worth a try?

A: In one word, “Yes.”

Interval training is adding small cardio bursts to your workouts that will reap big benefits.

The high intensity intervals will challenge your lungs and fast twitch muscle fibers, thus building your stamina and improving overall fitness.  Adding cardio bursts consistently to your workouts will allow you to burn more fat calories, leading to overall weight loss.

You can add interval training to your workouts no matter what your fitness level with almost any aerobic activity, such as walking, running, swimming, biking, cross country skiing, etc.

Using a Rated Perceived Exertion scale will help guide you during your workouts and keep you honest. The RPE scale ranges from 1-10; 1 being no exertion at all, 5-7 being moderate exertion, and 8-10 should be at the intensity you used to sprint to the first item on your Black Friday shopping list.

Before you start to exercise, make sure your muscles are warmed up and follow your workout with a cool down including stretching.

Beginners: Start by adding 15-30 seconds of cardio bursts and recover with 2 minutes of moderate exercise. For example, walk for 90 seconds then add your 30 second cardio burst by walking faster, running or sprinting for 30 seconds, depending on your fitness level.  Remember, you are working at an 8-9 intensity level.  The reason you will see such great results by adding intervals is because you are really pushing yourself. To recover, walk for the next 90 seconds. Shoot for 6-8 sets during your routine when you first start experimenting with interval training.

Intermediate: Add a 30 second burst of cardio, cutting down the recovery period to 60 seconds and complete 8-10 sets.

Advanced: Bump up your workout by only allowing yourself a 30 second recovery period after your high intensity interval. Complete 10-12 sets.

Interval training boosts metabolism, aids in weight loss and improves cardiovascular endurance. Revamping your “one-speed” workout with varying intensities will allow you to shorten your time at the gym, leaving more time for your loved ones this Holiday Season.