Interval Training

Interval training is a method of training where you increase and decrease the intensity of your workout. Essentially your goal is to push your body past your aerobic threshold for and return to your normal conditioning level.  For example, if you are comfortable walking on the treadmill at 3.5 mph, you would switch to a slow job (maybe 5 or 6 mph) for 30 sec to 1 min and then walk about at 3.5 for 2-3 min.

If you need to know how much to increase your intensity, here is a tips. Your heart rate during the intense portion of the workout should be around 85% of your max heart rate. During your normal conditioning level your heart rate should be around 70% of your MHR. To calculate your MHR, take 220 and subtract your age.

Who should be doing interval training?

Everyone! Interval training helps improve speed, strength and endurance.

How often should I do it?

When starting off you only want to do 1-2 interval training sessions a week.  This will give your body time to recover. I=

Will it help me lose weight?

By now I think everyone knows that you have to burn more calories than you consume to lose weight. Interval training does increase your aerobic capabilities, but it also allows you to work harder longer, which helps you burn more fat and more calories. So YES, it will help you lose weight.

Sample Workout

Low intensity for 2 min
High intensity for 1 min
Repeat for 30 min.

Make sure you warm-up and cool down.

This can be done, running, walk/jogging, swimming, jump roping, biking or doing the elliptical.

Enjoy Life - Workout!
Mandy