Healthy Tip of the Day: Interval Training
May 3rd, 2010
Truthfully, I am not a huge fan of exercising. I don’t enjoy running or doing lunges or (god forbid) squats but I do love the finished product. About a year ago, I started doing interval workouts on the treadmill 3 to 4 times a week. I tend to get very bored during cardio and I needed something new to keep me from quitting all together. Wow. Everything you read about the benefits of interval training is absolutely spot on. I finally dropped the last 7 pounds of baby weight that was stubbornly hanging on and I am in a size smaller jean than before both of my babies (I am rather proud of that fact and will tell you every chance I get). You can do it on any of the cardio machines at the gym or outside if that’s your thing. Interval training is basically a workout that consists of periods of activity at high intensity, followed by periods of low intensity. These ‘sets’ are than repeated over a 20-minute workout. Yes, only 20 minutes and then it’s all over. Just be careful if you are a beginner. I wouldn’t want you to do a face plant on the treadmill.
Standard
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.
3 – 5 minutes warm-up (light jog, low intensity, gradually increasing at the end of the warm-up period)
1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)
3 – 5 minutes cool down (light jog, low intensity, gradually decreasing by the end of the cool down period)
Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you’ll peak at the longest surge of energy in the middle of your workout before coming back down.
3 – 5 minutes warm-up
30 seconds high intensity, 1 minute low intensity
45 seconds high intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
90 seconds high intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
45 seconds high intensity, 1 minute low intensity
30 seconds high intensity
3 – 5 minutes cool down
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Written by Lea Barlow • Leave a comment
