Interval Training Ideas
Have you heard of “interval training”? Do you know what it is? Interval training is basically adding intense (or more intense) activity to your exercise routine. So instead of just going for a walk, you add sprints or jumping jacks or increase your speed or add hills and then go back to your regular walking pace.
Why is it something you should consider? It allows you to burn a lot more calories than you would otherwise, but in the same amount of time. It helps to build cardiovascular endurance. It can also keep your mind occupied so you don’t feel as bored during your work out. One of the other reasons to add interval training is that new research is showing that shorter workouts that include interval training may be as beneficial as longer workouts that don’t include interval training. So for all of you out there who don’t think a half hour, twenty minute or ten minute workout is worth your time, here are some ideas.
Do you like your current exercise program or regimen? Add little bouts where you go “all out.” If you spend a half hour on the elliptical trainer, every two minutes increase the resistance and go as fast as you can for 30 seconds. Return to the same intensity and speed you were at for two minutes, then ramp it up again for 30 seconds. Do this the whole thirty minutes. You’ll torch calories, but you’ll not use anymore time.
Is your exercise a daily walk? If you feel comfortable with it, you can add 30 second sprints or jogging every two or three minutes. Maybe sprinting’s not your thing? How about if you stop every two or three minutes and do 30 seconds of jumping jacks or high knee skipping (if you’re nervous about looking like a fool, just pretend you’re channeling your inner child.) The high knee skipping will get your heart rate up and it’s also a great butt toner. You can add hills if you’re on a treadmill or simply increase your pace for short bouts. If you’re a runner, add speed intervals. Same principle, it’s just your “baseline” or “recovery” period is a jogging or running pace rather than a walking pace.
If you’re lifting weights, you can increase the intensity by running in place, doing jumping jacks, doing high knee lifts or skipping rope while resting between sets. By doing that, you will get a resistance workout and a cardiovascular workout but in the same amount of time as the weight lifting routine. Sometimes I’ll even do intervals when I’m listening to my iPod and will ramp up my intensity during the chorus of a song and then return to my normal pace during the rest of the song. The beauty of interval training is that it’s pretty flexible and can be worked into any existing routine you do.
You really shouldn’t need anymore equipment than what you’re currently using. Be sure you’ve got good shoes (but you already know that) and a watch or clock with a second hand. If you’re on a piece of cardio equipment, you can use the time readout instead of a watch.
Here is a link that has three interval workouts for you to try. One of the workouts is only 8 minutes long, another is 12 minutes and the third one is 20 minutes long. If you have the time, you can do any of the workouts twice or you can spend more time in the “recovery” or slower pace. The article also gives more information about why intervals can help your body burn more calories than a regular, steady paced workout.
What do you need to be careful of? If you have heart problems or a history of health problems, you’ll want your doctor’s OK to do “vigorous” exercise. (In fact, next time you visit with your physician, ask her or him if you haven’t already.) You probably don’t want to do interval training EVERY day. Try it once, then decide if you’d like to add an extra day every week or two. Remember to listen to your body. If it’s unpleasant, keep at it, if it’s painful or you feel dizzy or faint, stop, walk and catch your breath.
May you be happy and healthy,
Regan
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